Sports+Travel Hong Kong MAR APR 2016 by Sports+Travel Sports+Travel

Photo by Linda Cash

MAR - APR 2016 Free

ISSUE 45

Mountain Issue Peru | Iran | Tibet

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MAR - APR 2016 ISSUE 45

©Linda Cash

©Darren Wan

06 Survivor Meets Masterchef

SALKANTAY TREK TO MACHU PICCHU

Secrets of the Dunes VISITING IRAN

Rock and Ice

WINTER IN LADAKH

20 22 30

©Linda Cash

Road to Perdition

BOLIVIA'S DEATH ROAD

Heavenly Lands

MOUNTAINOUS TIBET

Alpine Walks

HIKING BALVARIAN ALPS

REGULARS 05

Publisher's Note

Gear Guide

Snapshot: Nepal

Travel Tips

Events

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CONTRIBUTORS

SPECIAL THANKS

Ken Berg Jethro Wegener Linda Cash Soh Rui Yong Wilson Low

Cruise Maldives Okinawa Convention & Vistors Bureau Tawali Resort and many, many others!

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Publisher's Note

Dear Fellow Travellers, In this Mountain issue, we are featuring plenty of high-altitude locations, all offering very different attractions. We kick off with a feature on Peru – everyone knows Machu Picchu and its associated Inca trail, but few tackle the Salkantay route, which features equally breathtaking scenery, but without the crowds. Neighbouring Bolivia is where you can ride the (in) famous Death Road. The best way to explore this route is on a mountain bike tour – it’s downhill all the way. We then head off to the deserts of Iran, where the mountain dunes on the Alamut Valley hide ancient fortresses, while Mt. Damavand and Mt. Bisotun offer mountaineering and climbing opportunities.

Heading to Nepal? Check out some alternative places to trek – your visit to this quake-struck country means a lot to the locals, who are trying to rebuild their lives after the double tragedy last year. In neighbouring India, we pop by Ladakh, famed for its amazing collection of Buddhist stupas set amidst soaring rocky mountains. Plan to visit during winter, and you can tackle the famous Chadar Trek and maybe even spot a few rare snow leopards. We wrap up this issue somewhere further afield, Germany. Famed for hiking around its lush valleys and majestic castles that pepper the undulating landscape, Bavaria offers great mountainous holiday destinations. Until then, Happy Trails! Sports+Travel Ltd

Despite what you may gather from many travel websites, you don’t actually have to hike to the UNESCO World Heritage site of Machu Picchu. You can catch a train, or even a taxi, from Cusco to Aguas Calientes, then catch the many buses which take visitors to Machu Picchu. But it’s much more satisfying to really feel like you’ve earned the privilege of visiting this ancient Incan city by hiking the many peaks, valleys and ancient Inca trails which surround the site. Many say that the journey is often more important than the destination. In this case however, with Machu Picchu being the destination, perhaps it would be better to say that the journey is as important as the destination.

TEXT AND PHOTOS BY Linda Cash

SALKANTAY TREK TO MACHU PICCHU BY LINDA CASH STRADDLING THE SALKANTAY The traditional hike to Machu Picchu is of course the classic Inca Trail. However, due to high demand the Inca Trail can be very busy, even though numbers are now limited. This means you may be walking in a stream of many trekkers, or may not be able to obtain passes for the dates you’d like to trek. Several trekking companies offer alternative trekking routes through the surrounding mountains with the terrain varying from high glacier-filled mountain passes to steamy jungle river crossings. The Salkantay trek is one of the alternatives, offering small groups a 5-day trek to Machu Picchu from Cusco. This trek takes you to the base of the spectacular, sacred, snowcapped, 6,270m Salkantay

mountain – the “Guardian Spirit of the Andean.” The group size varies depending on the trekking company you choose, but is usually between 4 - 8 trekkers, and your group is often the only people you see for much of your trekking time. Each group has a dedicated hiking guide, as well as the support crew of horsemen and chefs. This trek has temperatures ranging from -10º to over 30º, so use layers of thermals rather than heavy jackets. Down jackets/ vests and pants with zip-off legs are handy. Plan for a few days in Cusco before your trek to allow your body time to acclimatise to the thinner air, sampling the local coca tea to aid the process; altitude sickness can ruin your plans.

THE TREK: DAY 1 Most outfitters will pick you up from your Cusco accommodation for the 4-hour drive to the trailhead at Soraypampa (3,750m), passing through several small villages. The trek begins by selecting a stone from the river bed to be carried as a gift to Pachamama when the peak is reached. The first day’s walking is a gradual climb from 3,750m to 4,180m over 4-5 hours, through traditional shepherded llama and alpaca farming land. You will also encounter wild chinchilla scurrying between the rocks along the way. The first night’s camp is near the base of a glacier where you can hear occasional avalanches throughout the night.

Trekking companies pride themselves on providing large portions of quality meals: think Survivor-Meets-Masterchef, where carbohydrate-rich meals are served. Nacho stacks topped with fresh guacamole and local cheeses, followed by flambé desserts or crème brulee are just examples of what to expect.

GETTING THERE

Packages for the Salkantay trek vary from company to company, but expect to pay something around US$570 per person for 5D/4N with guides, meals, porters and transportation (to/from Cusco.)

DAY 2

Dawn on the second day at this altitude is likely to be a little chilly, around -10ºC in July. The trek continues with a steep climb past the glacier field in the shadow of Salkantay. The Andes Mountains offer steep, high, and often cold challenges, but all the time rewards you with fantastic vistas. The highest pass on this trek takes you up to 4,570m where you’ll be gasping for breath as you pause after only five steps or so. You need to take your time at this altitude and guides allow plenty of time for the climb.

of the hike onto one of the ever-increasing piles at the pass to thank Pachamama and the mountain spirits, Apus, for your safe passage. Now you begin descending and the trail narrows until it reaches a stone-flanked portal marking the entrance to the Peruvian jungle. Passing through the portal into a broad valley, you descend through the cloud layer and the scenery changes rapidly. Orchids and bromeliads fill out the lush vegetation while humming birds flit about the stands of bamboo. Overhead is the territory of the Condor – you may see them high in the sky on the look out for fallen animals on the mountain slopes.

DAY 3

You are now well in the jungle at 2,950m and will be descending to 1,850m through a jungle rich with tropical birds. The trek follows a river valley and winds along steep cliff edges punctuated by cascading waterfalls, before leading to your campsite at the village of La Playa (the Beach) – the rocky shores of the Rio Urubamba where you can take an optional tour to the hot springs in Santa Teresa; after three days of hiking, the 38ºC hot spring water will feel fabulous. Upon reaching the peak altitude of the pass, you are rewarded with the view of a crystal blue glacial lake nestled between the snowcapped mountain peaks of Salkantay and Umantay. It’s time to place the small rock you picked up at the start

DAY 4

The fourth day of the trek is the last hiking day and is a pleasant change from all that downhill hiking; it starts with a steep climb to the Llactopata pass at 2,700m, following part of an ancient Inca trail.

The lower slopes of this section are coffee growing areas, so the track winds through stands of coffee trees and mixed tropical crops. Local families will offer their fresh roasted and ground coffee – you can even roast and grind it yourself. Llactopata is an Inca site located across the valley from Machu Picchu, and is an ideal lunch stop after a challenging climb, rewarding you with a stunning view across the valley – and of Machu Picchu. After lunch, it’s a long descent to the train station where you catch a train to Aguas Calientes for your hotel night.

DAY 5

The final day of the “trek” starts around 5am; you catch the shuttle bus from Aguas Calientes to Machu Picchu (the only way to walk all the way into Machu Picchu is on the classic Inca Trail trek), arriving at Machu Picchu in time for sunrise – but most importantly – before the day crowds arrive from Cusco. Most treks include a guided tour of Machu Picchu, and the opportunity to climb Huayna Picchu (2,720m), claimed to be the residence of the high priest.

GEAR GUIDE

MONTANE ALPINE DOWN JACKET The North Star Lite is an Alpine down jacket designed and constructed for supreme versatility. Containing water resistant HyperDRY™ goose down from Allied Feather & Down and encased in a PERTEX® water resistant and windproof shell, it is light and warm enough to be used in a multitude of situations. Neat tailored stitch through baffles follow your anatomical profile and allow efficient trapping of body heat. Wear it year round in the mountains and on cold, winter adventures. Available at RC Outfitters at HK$HK$2,890.

Montane Alpine Down Jacket

Salomon Lightweight Tech Tee

SALOMON’S LIGHTWEIGHT TECH TEE

Salomon’s lightweight tech tee is very moisture absorbable. Even if you run under the hot sun during summer time, the T-shirt absorbs sweat and dries very fast. The breathable design of the T-shirt helps to fight odour. In addition, the design of the t-shirt with mesh pits, gel pocket and 360° reflective details enables you to run day and night freely. Available at Overlander shops at HK$320.

SALOMON’S SPEED CROSS PRO

Salomon’s Speed Cross Pro is especially good for trail running and hiking on muddy and wet conditions. The special design of the outsole uses Salomon’s Light Weight Muscle and EVA cushioning which enables users to grip wet and muddy trails firmly. Thanks for the 65C Compressed Eva which enables runners to run freely on slippery surfaces without worrying about falling and medial collapse.

KJUS Formula jacket

The 3D breathable anti-debris mesh, the Sensifit™ lace and the Water-Resistant Textile Blend on the upper part of the shoes give you lots of support throughout the entire foot and wraps the foot with a precise and secure fit as well as enables the foot to stay dry even on wet surfaces. Available at Overlander shops at HK$1,440.

Salomon Speed Cross Pro

KJUS FORMULA JACKET

A new take on the KJUS classic, the Formula Jacket is now available in an updated design and new technical workmanship. Featuring an unparalleled number of functional pockets, this jacket is also detailed with four-way-stretch fabric, removable hood, ventilation zippers with mesh backing, racing stripe design with bonded tapes on front and back and YKK AQUAGUARD water repellent zippers. Available at the Outdoor Shop at HK$7,990.

SMARTWOOL PHD SLOPESTYLE MEDIUM SWITCH 1980 SOCKS

Smartwool PhD Slopestyle Medium Switch 1980 Socks

Smartwool PhD Slopestyle Medium Switch 1980 Socks is stylish designed with medium-cushioned socks. The moisture-managing, temperature-regulating benefits of merino help your feet stay warm, dry and stink-free even after the longest day on the mountain. SMARTWOOL 4 Degree™ elite fit system delivers a dialed fit, ReliaWool™ technology offers durability and a virtually seamless toe ups the comfort factor. Available at PROTREK shops at HK$ 269/pair

MEN’S EVAPOURATION™ JACKET

This award-winning men’s rain jacket features a rich woven fabric and clean, versatile styling that easily navigates from city to wilderness, while a performance blend of waterproof breathability and accelerated wicking technology keeps you dry and comfortable on both the exterior and interior. The EvaPOURation’s underarm vents deliver adjustable breathability, and it packs down into its own pocket for easy stowing. Pre-Launch at Columbia Online Store http://www. columbiasportswear.hk/item/1562686 at Hk$1,099.

Columbia MEN’S EVAPOURATION™ JACKET

LIFEPROOF iPhone 6s Case – frē

Lifeproof iPhone 6s Case – frē

With its built-in screen cover, your iPhone 6/6s case keeps your display in pristine condition. Incredibly compact yet impressively tough, FRĒ is built sleek to complement the clean lines of your iPhone 6/6s. Every port, control and feature remains in play, so your iPhone 6/6s works just the way you want it. In addition, the thin and light design of the case adds minimal weight to your phone. The antireflective optical glass enables you take crystal clear photos. The cases are waterproof up to 6.6 fts per hour, snow proof, dirt proof and drop proof from 6.6 fts. Available at online store: www. lifeproof.asia at HK$628.

REECHO MEN’S ICELAND DOWN HOODED JACKET

Reecho Iceland down hooded jacket is especially designed for outdoor adventure travel and high altitude mountaineering in cold climate. Using lightweight 20D nylon fabric made with Korea Goose down 800 Fill Power Waterproof Downtek, the jacket is completely waterproof. The material used for the zipper is water-resistant. The adjustable Velcro with the elastic cuffs and centre back hood enable the user to have a strong protection under the cold weather. The jacket comes with a stuff sack which makes it easy for storage. Available at Reecho shops at HK$2,250.

Reecho Men’s Iceland Down Hooded Jacket

VISITING IRAN

There are numerous flights options departing Hong Kong and connecting via the major cities on the Gulf (eg. Dubai, Abu Dhabi, Doha) to Tehran. While visa requirements vary by nationality, Hong Kong SAR passport holders can get a two-week-visaon-arrival. Trips lasting longer than two weeks require visa applications in person at the Iranian Consulate General in Hong Kong.

HIKING POST-QUAKE NEPAL

TEXT BY Lim Kaixiang

After the earthquakes, many of Nepal’s popular attractions such as trekking areas in Annapurna and Langtang and UNESCO World Heritage Sites in Patan and Bhaktapur were damaged. Over the past few months, the local communities have worked hard in repairing the trails, bridges and road heads. The trekking areas in central Nepal – Langtang, Rolwaling and Helambu – are still risky, as they’re very close to the epicenters of the earthquakes. Manaslu’s teahouse trekking circuit is scheduled to resume in September. However, damage assessment reports have found that trails and structures around Annapurna to be safe for hikers, and the main trail and bridges in Everest region (Lukla to Gorak Shep) were not affected (although side trails and pre-existing hazards are to be avoided). Expeditions to Everest and other 8,000m peaks have resumed; many leading adventure travel companies are promoting their autumn itineraries.

FAR WEST

NEPAL

HOW CAN YOU HELP

Routes:

MODERATE Rara Lake Circuit: About 13 days (camping and basic teahouse trek). Fly from Kathmandu to Nepalganj, and onwards to Jumla (daily flights) MODERATE-DIFFICULT Limi Valley Trek: About 17 days (camping trek). Fly from Kathmandu to Nepalganj, and onwards to Simikot (daily flights) The largest trekking region in Nepal has remained untouched with few recognised trekking routes. Trekking is at its infancy, offering basic and limited facilities to visitors. However, the pristine mountain scenery and authentic experience will be well worth the effort to get here. Nepal’s largest lake, Rara, is contained within the country’s smallest national park, and is home to rich birdlife. The Far West offers visitors the experience of how trekking was like when Nepal first open up its borders. The main season is between May and October, with August and September being when the wildflowers bloom.

Fees:

Humla and Limi areas: US$90/person for the first 7 days and US$7/person per subsequent day & Rara Lake National Park entry fee Rs1,000/person

Locals, tour operators and business owners believe that the best thing right now is to visit Nepal as a tourist. In doing so, Nepalis are hired and receive the muchneeded incomes – and foreign exchange – that will directly help in their rebuilding efforts. If you’ve been to Everest and/ or Annapurna and are looking for a new destination or have reservations about visiting them this coming season, here are 3 regions that were not affected by the earthquake.

Pokhara

After the twin earthquakes in April and May last year, Nepal is struggling to recover. The revival of the tourism sector is crucial to its recovery as the government has been sluggish with its relief aid, being hampered by ongoing changes in constitution.

DOLPO Routes:

MODERATE Lower Dolpo Circuit: About 12 days (camping trek)

DIFFICULT Upper Dolpo Circuit (extension of the Lower Dolpo Circuit): About 20 days (camping trek) Starting Point: Dunai, a 3-hour trek from Juphal. Dolpo feels more Tibet than the Nepal, having cultural and geographical links to the Tibetan plateau. Dolpo lies within the rain shadow region behind the Annapurna and Dhaulagiri massifs, making the trekking season between May and October. The barren landscape is home to an extraordinary biodiversity that is part of the Trans-Himalayan Ecosystem (lower-lush valleys linked with the arid plateau). The region is predominated by a combination of Bon, Tibetan Buddhism and animist beliefs. Much of this region is protected within the Shey Phoksumdo National Park, Nepal’s largest protected area.

Fees:

Lower Dolpo Area: US$10/person per week Upper Dolpo Area: US$700/person for the first 10 days; US$10 per subsequent day & Shey Phoksumdo National Park entry fee Rs1,000/ person

KANCHENJUNGA Routes:

MODERATE North Base Camp: About 20 days (teahouse trek, Oct- Nov)

DIFFICULT North and South Base Camp circuit: About 24 days (mixed teahouse and camping trek)

Quake Epicentre

a Kathmandu

Starting Point: Basantpur or Taplejung (the nearest airstrip Suketar; under construction as of April 2015) Bordering Sikkim and Tibet, Kanchenjunga, the world’s third highest mountain, is one of the least visited trekking destinations in Nepal. This is the eastern starting point of the Great Himalaya Trail, bringing with it a challenging trek through rugged trails, scattered human habitation and monsoonal downpours. The wild east hosts snow leopards, blue sheep, and black bears, while the lush vegetation houses one of the richest rhododendron forests in Nepal. This is a restricted area, hence it is only possible to come here as part of an organised trek.

Fees:

Kanchenjunga Trekking Permit: US$10/person per week & Kanchenjunga National Park entry fee Rs2,000/person

What is a Teahouse Trek? It’s a popular way to trek across Nepal, where hikers travel from teahouse to teahouse, with accommodation and food provided along the way. Another way to trek across the country is by camping-style trips, where accommodation is more flexible in terms of location.

Nestled in the Himalayas, the peaceful Buddhist district of Ladakh comprises more than half the northern Indian state of Jammu and Kashmir. With a population density of 3 people per square kilometer, Ladakh is one of the most uninhabited places on earth. With dramatic scenery and elevations from 2,500m to almost 6,000m, and dotted with chortens (whitewashed stupas situated all over Ladakh), it is an adventurer’s dream destination.

WINTER IN LADAKH

LADAKH IN SUMMER

Summer is, unsurprisingly, the most popular time to visit Ladakh. Moderate temperatures allow for outdoor activities like rafting, mountain biking, and trekking (15th June to 15th September). Leh – Ladakh’s capital located at the crossroads of ancient trading routes from Kashgar, Tibet and Kashmir – has a historic old town consisting of mud brick houses and narrow lanes, and sights like the former palace as well as a smattering of Buddhist monasteries and stupas. One of the most elaborate festivals, Hemis, takes place in summer (14th to 15th July 2016), commemorating the birth of Guru Padmasambhava, the founder of Tantric Tibetan Buddhism. Hemis is more extravagant in the Tibetan Year of the Monkey, which, coincidentally, falls on 2016. The most sacred relics, the thangkas, a series of painted and embroidered cloth strips recounting Buddhist parables, willl be hung in the courtyard of Hemis Monastery, 45km south of Leh.

WINTER IN LADAKH

With its short summer season, however, these popular festivals, monasteries, and treks will be replete with tourists. To avoid the crowds, intrepid travellers may consider a visit in winter. Landlocked and snow-bound 8 months of the year, with temperatures dropping as low as -50°C, it is unsurprising that most travellers avoid the bitter winters. However, winter is when Ladakh’s wildlife, festivals, monasteries, and even its climbing are arguably at their best and least crowded. With the appropriate training and acclimatisation, experiencing a Ladakhi winter allows travellers to appreciate one of the most unspoilt faces of this ancient Tibetan Buddhist kingdom that still remains a secret unbeknownst to even the most seasoned travellers. Trekking There are amazing ski and snowshoe hiking trails across the snow-bound Zanskar Valley and its famous frozen waterway, the Zanskar River. From November to May,

Zanskar is completely cut off as the icy roads stretching 5,000m become impassable. During winter, the need for a walking route in and out of the valley becomes apparent. The starting point for Zanskar treks is Padum, the district’s capital that is little more than a quaint mountain village, home to just 800 residents and a few dusty streets, a small market, a modest mosque and (just out of town) the Pibiting Monastery. The local tourism office can advise on trail conditions or the hiring of porters and yaks. There’s only one private operator in Padum (Zanskar Trekking) with knowledgeable guides, and it’s best arranged in advance from overseas or from Leh. Chadar Probably one of the world’s most unique treks due to its solitude, the famed Chadar winter trek is the least taxing winter trek, as it is at altitudes of around 3,500m, following the path of the frozen Zanskar River. The trek starts from the coppersmith village of Chilling, and from there, it’s 8 straight days out in the cold to Padum. The trail winds its way through a clefted moonscape, and trekkers make camp each night in caves along the steep-sided gorge.

highway allows for a the shaving off of 2-3 days of the trek. Departing Padum, it’s a 2-day trek to the picturesque cave monastery of Phuktal. Most groups base themselves at Purne for an extra day’s acclimatisation. From there it’s a day each to Sking and then Lhakhang, after which the final (and most daunting) hurdle is Shinkun La at 5,090m (the route’s highest point). Then it’s all downhill as the trail descends to meet the highway outside Darcha. Padam - Lamayuru Leaving Padum along the Zanskar River, the Lamayuru trek takes about 9 days to reach the monastery at Karsha. From there, the route continues on foot through Hanuma La (4,950m) and Lingshet Gompa (or by 4WD to the Zang La), leading to Zanskar’s longest rope suspension bridge to Pishu. Topping out over the crest of the Zanskar range, the trail crosses Singge La (5,045m), with views over the entire chain, before a winding down to Sisir La (4,851m) and eventually, the overnight stop at Wanla village. From there, trekkers continue by foot, or 4WD into Lamayuru.

A heart-warming highlight of the trek in the dead of winter is attending the 3-day long Losar celebrations at the end. The best time to do the Chadar trek is from January to February when temperatures drop to -35ºC, with several operators having fixed departures during this period. Padum - Darcha Probably Zanskar’s most well-known trek, the route to Darcha continues to grow in popularity as the development of the new Tsarap Valley leg of the Manali-Leh

Mountaineering Like the evolution of alpinism in Europe, Himalayan mountaineering began as a summer pursuit. Over time, ambitious climbers sought new ways to challenge themselves, taking some of Ladakh’s most popular, readily climbed summits outof-season and thus adding a whole new dimension to the adventure. Twin Peaks Two of Ladakh’s most popular climbs in summer – Stok Khangri (6,153m) and neighbouring Golep Khangri (6,100m) – come alive in winter for any reasonably fit hiker. At just 1 hour from Leh by taxi, the village of Stok is accessible year-round, and makes a good base to plan a short summit trip up either peak. Stok has several

small, family-run lodges that can also help organise local guides and porters. For anyone with a good fitness level, guided overnight climbs to the saddle (5,200m) between Stok Khangri and Golep Khangri offer a taste of high-altitude winter mountaineering without needing any advanced preparations. For a greater challenge, either peak can be done in three days, and both make surprisingly achievable winter climbs for anyone who is fit. Golep Kangri’s the easier of the two, with many climbers summiting before overnighting at the saddle, and summiting Kangri the following day. Taking in summit views of the mighty Indus and Zanskar, and distant K2, the pair forms arguably the Himalayas’ most readily achievable of winter climbs.

FESTIVALS

While many of Ladakh’s best-known festivals – like Hemis (14-15 July, 2016) – fall during the peak summer season, many authentic and traditional events still take place in late winter when temperatures often thaw to 0ºC. Leh is a convenient base from which to visit the temples of Stok and Matho for Losar-related festivals. Losar (8 February, 2016) Losar (Tibetan New Year) is celebrated throughout Ladakh, with monasteries and local villages holding elaborate mask dances of traditional Buddhist fables. Ancestors are worshipped, and monks lead metho (parades), symbolically carrying fire from home to home to banish the evil spirits of winter. Losar involves elaborate puja (ritualised offerings), extensive feasting and drinking of chaang (millet beer).

SNOW LEOPARDS

Since 2015 is the International Year of the Snow Leopard, it’s the perfect time to participate in one of Ladakh’s most unique winter activities – tracking these majestic creatures that the locals call shan. Critically endangered across what remains of their former range, snow leopards are relatively abundant in Ladakh, compared with other heavily poached places like Tibet or Russia. Normally living between 3,000m - 5,000m, they descend lower in winter as prey become scarce at higher altitudes, often bringing them within sight of Ladakhi villages. The best time to spot these leopards is late winter during the mating season (Feb-Mar), when the cats become more vocal. With the modest onset of highaltitude, village-based tourism in Ladakh’s Ulley region, experienced locals are able to track the cats’ snowy paw marks – sightings that are otherwise impossible in summer. The most reputable way to track leopards is through guides associated with the Snow Leopard Conservancy; a multinational, community-oriented NGO that’s helped change pastoral villagers’ outlooks from seeing leopards as threats to their livelihoods, to understanding them as a unique, sustainable eco-tourism asset. A number of operators organise tours that include both winter festivals and breeding season in and around Leh.

GETTING THERE

Stok Guru Tsechu (16-17 February, 2016) Held annually on 9-10th days of the New Year in the impressively vast, 14th century Stok Gompa (15km from Leh), the tsechu (10th day) is punctuated by elaborate ceremonies, as different deities possess laymen, bestowing good luck on visitors and villagers alike.

Leh is accessible by air via Indian Airlines and Jet Airways, which operate regular flights from Delhi. There are also thrice weekly shuttle services to Srinagar and Jammu. An overland approach into Leh is possible via the Srinagar-Leh Highway (which only opens from May/June to October), or the Manali-Leh Road (open July to September).

Matho Nagrang (21-22 February, 2016) Falling 15 days after Losar, festivities are centred on Matho monastery, 26km from Leh. The festival involves mask dances and processions, culminating in two senior monks emerging from a 1-month self-imposed fast, to become rongstan (temporary oracles).

J&K State Road Transport operates buses between Srinagar and Leh, while HP Tourism operates coaches on the Manali-Leh route. When travelling into Ladakh in winter, the only option is to fly in, as all roads are closed. Bookings must be made in advance. For more on Ladakh, visit www.jktourism.org.

Edition 03

Nutrition

ÂŠ See-ming Lee

Adventure Sports Supplement

When it comes to pre-race nutrition, what you put into your body matters as much, if not more than your fitness level. Most runners are conditioned to carbo-load the day before a race, but those who are doing endurance races – like ultramarathons – have to prepare 2 nights in advance, as suggested by sports nutritionists.

NUTRITION GUIDELINE

According to ultramarathoner Sunny Blende, it’s not so much ‘if’ you’re going to have gastric distress, it’s ‘when’ you’re going to have stomach problems. That’s why having a plan is essential when you’re miles away from your next proper meal.

you’re a jittery runner, go light. If you’re less jittery, just be careful of high-GI foods (ie. sugar). Even the average bagel has 15 teaspoons of sugar in it. The average banana has 6. Not that you won’t need that energy to burn later, but sugar has a negative rebounding effect, so if you’re fueled on sugar early in the race, the postsugar crash will hit you harder psychologically, mid-race.

THE NIGHT BEFORE

Marathoners generally carb-load the night before a race. For ultra-runners who need to dig deeper, it’s ideal to keep your carbs to 60%-70% of your calories just 12 hours out from the start so that the gut isn’t consuming energy trying to digest. High quality carbs like sweet potatoes and whole grain are best. The rest should be made up of easy-to-digest proteins like tofu or fish, and no vegetables (especially broccoli or cauliflower, as they cause gas). If you’re carb-loading 2 nights before, follow the same pattern but drink more the day before. Unlike marathoners who only need several hours of juice in their system, there’s no way an ultra-runner could carb load enough for a race – the max you could effectively carb load is 2,500 calories – and even then the trade-off would be a bloated gut going into the race, which negates the benefit of added fuel. If possible, take your calories in liquid form for a lighter gut. You’ll counteract this by eating/drinking

mid-race later anyway (see below). Your aim here is to fill your tank with quality, not quantity, fuels. Ideally everything you’re eating now is tried and tested, and won’t upset your stomach since going 80-100km distance isn’t a normal thing – your bodily condition will be deteriorating during the race, progressively. It’s almost a guarantee that you will have some sort of stomach issues during that distance, so stick to foods you know the night before with nothing too heavy or fancy.

RACE MORNING

Be very conscious of what you eat on race morning. Remember, now you’re just topping up the tank, not trying to fill it. If

Biologically speaking, studies have proven muscles absorb a mix of fructose and glucose 40% more efficiently than just glucose, hence consuming high-GI foods (like white breads or sugary energy bars) before a run is fine, but before a race is almost like empty calories when it comes to creating longer-burning race fuel. Aim for low-GI foods like fresh apples, dried fruit, oats, wholemeal bread, etc.

DURING THE RACE

It’s a given that over longer races, you’ll need to eat or drink in calories mid-race. Depending on conditions, you’ll burn about 65 calories per km in an ultra (more if it’s extremely hot, cold, mountainous, etc.). After about 2 hours, you’ll need to start your caloric intake. Your body can only absorb up to a maximum of 250 calories per hour, depending on your metabolism and size (a 70kg runner can

Issue 03: Nutrition

absorb 70 grams of carbohydrate in an hour). Thus, the longer you run, the larger your fuel deficit becomes. The key is you’ll be trying to manage your pace according both to how you feel and your race plan, but you’ll subconsciously be managing your pace against your internal fuel gauge the further into the race you go – so what and when you eat mid-race is important in order to get the best ratio of usable, absorbable calories out of the inevitable trade-off of stomach discomfort (or worse) from running hard while digesting. It’s best to drink your calories mid-race – as it’s faster and less likely to upset your stomach. Most racers’ race plans include splits for how often to refuel (eg every 30 mins), since unlike rehydration, refueling isn’t instant so you can’t wait until you’re feeling drained. Energy gels are ideal – ranging from isotonic energy gels, glucose/fructose 2:1 gels, and caffeine gels – with brands like SiS, GU, PowerBar, High5, and Torq leading the market. Some people also eat everything from a sandwich to a power bar. It’s really a personal preference. Drinking is safer, but as long as you’re eating something you know won’t upset your stomach, it can break up the monotony of so many flavoured gel packs. If you do get sick mid-race, stop eating. Slow your pace and keep taking in fluids, and if you’re going to continue, try slowly re-introducing solid food; this is where having a variety of fuels in your grab bag is important – gels, sandwiches, etc.

POST-RACE

Drink water if you’re thirsty. Then start taking in calories as soon as possible in a ratio of one part protein to three to four parts carbohydrates. “It’s like if you’re going to build a house, the protein is going to help rebuild the muscle—it’s the lumber and the nails—and the carbohydrates are the construction crew. You need both,” Blende says. Take in protein, but don’t overload – ideally a few hundred grams per day, following the race. Try to get back on your regular training diet within 7-10 days, but understand that your body needs time to rebuild nutritionally, even if you’re used to hard back-to-back training, so play this timetable by ear. Eat whatever you want, but, Blende advises, “the healthier you eat, the better off you’ll be.” Expect to keep losing weight for up to three or four days after the run. You’ll gain it back eating normally while you recover.

ALTERNATIVE EATS

Ketogenic Diet Looking for a good way to avoid having to fuel up during the race? The biggest trend in ultra-running nutrition right now, Blende says, is training the fat-burning system to work more efficiently by eliminating all grain carbs from your diet for six to eight weeks during the early training stages. The so-called Schwatka Diet fell out of favour in the early 80s (before it ever really took off, in those pre-ultra times), when researchers found that while a fat-based diet gave you loads of fuel, it also compromised your body’s ability to process carbs for fast-burning activities like sprinting. This made it a non-starter with serious athletes. Recently, athletes and scientists have revisited the concept and many top ultra-athletes use a hybrid mix of a mainly-fat diet, with tactical carb intake the night before a big run or race. The reason being, if through regular training, you can wean your body into running on mainly fat for muscle fuel, the thinking is you already store thousands of calories of fat, meaning you don’t have to worry about carb loading.

steep hill, you might have to walk up it,” Blende says. “If you go above that zone, you will bonk.” After eight weeks, your body should be able to burn fat at higher heart rates, lowering your carb needs during your race. “You’ll run faster and easier without having to take in so many calories, and having to take in calories is the nemesis of an ultrarunner because it can make you sick,” Blende says. Once you do the initial six-to-eightweek period of low-heart-rate, nograin training, you can maintain the results by training that way for two days a week. All Fruit Diet Among ultra-athletes, there’s a few prominent fruitarians out there these days – like current de facto spokesperson for the movement, Mike Arnstein. The logic goes that over time, the human body can be reprogrammed to metabolise sufficient protein even on a fruit diet. While the idea has its backers, it takes serious dedication and is not for everyone as it takes a long time to get going on.

The key is to exercise at a low heart rate where you’re in your “fat burning” zone. “That means if there’s a

Here’s a glimpse of the eating habits of Singaporean ultramarathoner Paviter Singh in the day leading up to a race: Morning: Croissants with Nutella and/or muesli & yoghurt Afternoon: Light lunch, fruits & nuts. Strong coffee & electrolytes Night: Fruits, Dinner of quinoa with chicken & kidney beans Race Morning: Water, breakfast, coffee, additional fluid and protein

There is an infamous stretch of road in Bolivia which has become both popular and infamous with mountain bike riders. It’s spectacular, exciting, but best of all, it’s all downhill. In 1995, the Inter-American Development Bank surveyed roads across the globe for insurance purposes. What they found in Bolivia, just a short drive from La Paz, was a single-lane gravel road, the North Yungas Road between La Cumbre and Coroico, which witnessed between 200 and 300 vehicle fatalities per year – the highest recorded anywhere in the world. This road became known as “Ruta de La Muerte”, or “The Death Road”.

TEXT & PHOTOS BY Linda Cash

RIDING BOLIVIA’S DEATH ROAD THE LOGISTICS

The full day tour starts in La Paz at around 7am when you’ll board a bus to the starting point, at 4,700m. Just breathing is a little challenging at this altitude. The guides and support driver give a thorough briefing along the way as to what to expect during the ride. At the starting point, bikes will be unloaded as final checks and adjustments are done on each rider. Then the safety briefing is given, with clear instructions on what to do, when to do it, and what not to do.

THE DEATH ASSOCIATION

From La Paz, the Death Road climbs to around 4,700m at La Cumbre pass, before gradually descending to 1,200m at the town of Coroico. This huge difference in altitude means travellers experience both the chilly Altiplano highlands weather and the hot humid conditions in the rainforests below. The Death Road’s infamous downhill mountain bike ride has two distinct sections. The first leg starts at La Cumbre, at an altitude of 4,700m where you are surrounded by snow-covered peaks, and consists of 31kms of duallane sealed asphalt road descending to an altitude of 3,300m. This section of the road remains in use, but the vehicular traffic is light and there is plenty of room for bikes and vehicles to pass each other. The second and more challenging section consists of 33kms of single-lane gravel road winding along the unfenced cliff edge through the jungle, dropping over

2,200m on the descent from 3,300m to 1,100m. This section, whilst remaining open to local traffic, has been bypassed by a new sealed road, which is now used by almost everyone in the area. The only traffic you are likely to encounter on this section is other mountain bikes and support vehicles of other mountain biking outfitters, meaning the Death Road is relatively safe from traffic for mountain bike descents. The preparation starts a day or two before your ride at the office of your chosen biking company in La Paz, where participants are fitted for bikes, helmets, gloves, etc, and the obligatory waivers to sign in order to participate in a mountain bike ride down the infamous road. There are several companies in La Paz offering Death Road MTB experiences, offering a range of options in bike quality, safety gear, inclusions, alternate cycling excursions, and of course, price.

Lastly, before hitting the road comes the essential Pachamama ceremony, where each rider appeases Pachamama, the Bolivian Earth Mother, and asks her to keep them safe by taking a sip of Singani, the national liquor, and splashing a dash of it on ground.

THE RIDE

The first half of the ride – the sealed road section – gives riders the opportunity to gain confidence with their bikes and brakes before the real challenge begins. Several stops are made along the way to ensure all riders are comfortable with their bikes and the ride, and to take photos of the spectacular mountains, valleys, tiny villages with their grazing llama and alpaca, and inevitable selfies. Just before the end of this section, the group crosses through the drug security check point which straddles the road and acts as deterrent to local traffickers. The ride then turns off the sealed road into a jungle clearing where you can pause for a break overlooking the second section. The narrow dusty gravel track winds away below, clinging precariously to the edge of impossibly steep mountain cliffs. © MatthewStraubmuller

The experienced guides are always on hand for on-site instructions – they’ll tell you to keep control of the front wheel by releasing the front brake so you don’t slide out, go hard on both brakes before corners, keep the outer pedal down to maintain ground clearance, and flex your knees to keep your balance while spreading your arms to absorb the vibration and maintain steering. Whatever you do, don’t look over the edge at the spectacular 1,000m vertical fall or you might just lose control. There are plenty of things to keep you occupied along the road – hairpins aside. Waterfalls spill onto the road from the

cliffs above, while breathtaking panoramas of jungle valleys and towering vine-covered cliffs vie for your attention off the road. As you gather speed on the steep, straight stretches, there are plenty of hairpin bends – these take you through a cloud layer or past jungle-smothered cliffs – that force you to slow down and take it easy. If it gets tiring, there are always opportunities to stop for a snack or break. You can tear down the road on the tail of the lead guide, with dust flying, tyres scrabbling for purchase, and your heart pumping as you corner just inches from the cliff edge with water spraying as you splash through the streams. Or you can cruise slowly down the road with the tailend guide, taking it easy and enjoying the wonderful views with plenty of stops for photos and rest. This is a ride to suit all tastes and most ability levels, and plenty of time is allowed for all riders. The ride ends with everyone dusty, hot, and tired, in the warm and humid jungle valley at Yolosa where you are met with a cold beer (or juice). Dinner is provided at the La Senda Verde Animal Refuge – where the humans are caged and the animals roam free – before the bus drops you back in La Paz around 9pm, ending what is a very full and adrenalin-filled day.

THE CHALLENGES

Is it really dangerous? Well, yes and no. There is an element of danger in anything you do – like crossing the road with your eyes closed. But take simple precautions and follow the instructions of your guides, and cycling the Death Road can be both adrenalin-pumping and safe. Some confidence in cycling on gravel surfaces is recommended, since most of the ride is down a steep and winding gravel road. If you find yourself tired, becoming wary of the next stage, or just fancy a rest, the support vehicle is always right behind the group and you are welcome to jump on and off the bus as often as you like.

GETTING THERE

The Death Road stretches roughly 64kms, taking the average group about 4-5 hours to descend. A number of reputable mountain bike operators offer this once-in-a-lifetime ride, including Gravity Assisted Mountain Biking, Barracuda Biking Bolivia, Mayhem Biking Adventures Bolivia and Vertigo Biking Bolivia; prices range from US$70-$120 per person.

MOUNTAINOUS TIBET

LHASA

Capital of Tibet, the 1,300 year old city Lhasa (3,650m) is the soul of this region, and object of devout pilgrimage. It is usually the first point of entry for most tourists into Tibet.

For travellers, Tibet offers everything from breathtaking highaltitude treks, stunning views of the world’s highest mountains, amazing monasteries and charming villages. Come at the right time, and you may witness some of the most colourful Buddhist celebrations, including horse-riding, archery and dance festivals.

VISITING TIBET

For many, Tibet is a spiritual place, but this place is rapidly changing. With investment and tourism (particularly from China) flooding in, especially since the new train line from China was established, the GDP is rising fast. This ‘invasion’ of Chinese hotels and restaurants run by Chinese for Chinese means that Tibet looks less and less like itself as months pass. But despite the large-scale encroachment from China, Tibet still has its charms. The best time to go is between April to October. Be aware that any trip to Tibet will involve high altitude travel and may be tough especially for most of us who live at sea level. The main deciding factor for whether you’ll enjoy the trip would be to your ability to acclimatise to the high altitudes within your trip period. At altitudes between 4,000 - 5,200m, even an easy walk will push your lungs pretty hard even if one is now sufficiently acclimatised. However, oxygen support is usually provided if you opt for a tour package into Tibet.

The vast white-and-ochre Potala Palace soars over the the city, and is widely regarded as the symbol of Tibet, and the most famous structure in Lhasa. While it dominates the skyline, the Jokhang monastery (2km to the east) is the real spiritual heart of the city, with its aroma of incense, prostrating pilgrims and flickering butter lamps. Jokhang and the surrounding Barkhor Street is a pilgrim route (kora) where Buddhist pilgrims can be seen day and night prostrating themselves clockwise along Barkhor Street, spinning their prayer wheels and chanting sutras. The street is also filled with some of the most unique Buddhist artefacts that you cannot find elsewhere in the world, and when shopping on this street, it is advisable to do the route clockwise. At the lively Sera Monastery (built in 1419), you can take in a prayer or watch some monk-debates. One of the 3 greatest monasteries in Lhasa, it holds the grand Sera Bungchen, an annual festival that attracts Buddhist from all over the world. Lhasa is the transport hub of Tibet (it’s about 100km from Gonggar Airport), and is connected to China via the QinghaiTibet Highway, Sichuan-Tibet Highway and China-Nepal International Road. The Qinghai-TIbet Railway is now a major means of transport into Tibet from China.

SHIGATSE

Also known as Xigatse (or ‘fertile land’), this 600-year old city covers over 3,875 sq. km. and is the second largest city in Tibet. Sitting on the confluence of Yarlong Tsangpo and Nyangchu Rivers, it is the region’s more fertile ground. Most residents are Tibetan, with some 13 ethnic groups also living here. The city is set amidst the backdrop of Everest’s snow-capped peaks, dotted with monasteries and colourful markets. With an elevation of 3,840 - 4,464m, it is one of the world’s highest cities. Shigatse is home to the huge and dramatic 600-year old Tashilhunpo Monastery (founded in 1447), with its golden roof and resplendent architectural style situated at the foot of Drolmari (Tara) mountain. Sakya Monastery (with its fortress-like construction) is over 900 years old, with a collection of some of the most valuable pieces of Tibetan history, including numerous Tibetan scriptures, murals and thangkas (embroidered banners).

Shigatse is 300km from Mt. Everest (8,844m), and is an important base for those climbing the mountain. The area around Mt. Everest is a nature reserve, home to thousands of plants and wildlife and dense virgin forests. At the foot of the mountain is the Rongbuk Monastery (5,000m), the highest temple in the world, where you can overnight at its hostel. From here, you can hike (or take a horse carriage) up to Everest North Base Camp about 10km away, where you can get better views of Everest than anywhere else in the world. The Rongbuk Glacier, the largest of the hundreds of glaciers around Mt. Everest, is just 300m south of the monastery.

GYANTSE

from its upper levels. The stupa is situated within the Palkhor (or Palcho) Monastery, which is structured as a typical Tibetan monastery, built in 1418. The 3-storey monastery houses ornamented silk ‘thangkas’, a 8m bronze Buddha statue, and chapels with mandala murals. The Palkhor Tower (or the 10,000 Budhha Tower) is the most important structure here, housing 100 family halls. Many people rush through Gyantse just to see the 100,000 Buddha images, but the Gyantse Dzong fort (which dominates the skyline) is also worth a visit.

Situated in the Nyang-chu Valley, Gyantse is famed for the Kumbum – the only Nepalese-style chorten (stupa) in Tibet. It is a magnificent structure, with its multiple tiers and seemingly endless series of mural-filled chapels with outstanding views

For those with more time, there are some pleasant day-trips involving hikes to littlevisited monasteries or short walks in the back streets of the old town, where a mix of pilgrims, children, yaks and motorcycles form a true picture of Tibetan rural life.

NAMTSO LAKE

countless migratory birds nest here in season. The surrounding vast green Namtso Grassland stretches into the horizon, and is home to herds of sheep and cows, as well as nomads who live in herders’ camps.

Meaning ‘Heavenly Lake’ in Tibetan, it’s considered one of the 3 holy lakes in Tibet, famous for its high altitude (4,720m), scenery and crystal-clear blue water (thanks to the meltwater from nearby Mt. Nyantsentanglha). There are 5 islands on this lake which are famous for their unique topography, and are said to be the incarnation of the Buddha of Five Directions. Hence, devout Buddhists from every corner of Tibet come to circumambulate the lake and piously worship these islands. On the southeastern corner of the lake are some caves and the Tashi Dor monastery. Every year of the sheep in the Tibetan calendar, thousands of believers flock here to walk around the lake; according to tradition, if you circle the lake on foot, you will be granted great happiness. Wild yaks, hares and other wild animals can be seen along the lakeshore, and

There are no hotels by the lake, but in the tourist season (summer), local villages will set up Tibetan camp hostels. Most visitors come here on a day trip from Lhasa, while some tours also provide hiking or horseriding around the lake.

GETTING THERE

The access point to Tibet is Lhasa (3,650m), and the fastest way to Lhasa is to connect via Chengdu (4 hours), from where it’s a 2-hour flight. Tibet travel permits (in addition to a China visa) are required for all foreign travellers, acquired via licensed travel agencies, at least 10 days beforehand.

GEAR GUY: Ken Berg

MOUNTAIN Mountain adventures require a wide range of gear and pose many unique challenges. You might start your ascent with sunny weather and be in the middle of a storm by the time you reach the top. The change in elevation will add physical demands so you’ll likely want to keep things as light as possible but you still require a high level of durability. Here are some general guidelines to help you prepare for the conditions that you’re likely to see on mountain trips.

FOOTWEAR

You’re likely choosing between a light hiking boot, a backpacking boot or, in extreme cases, a mountaineering boot. Light hiking boots (like the Salomon X Ultra Mid 2) will still offer some ankle support and aggressive treads but will not offer as much stability and not be ideal for sustained climbs on rough terrain if you’re carrying significant weight. But they’re light, so if you’re not doing a serious climb you won’t be lifting extra weight. Backpacking boots (like the Zamberlan Vioz, ideal for wide feet) are the heaviest footwear, as they’re very rigid and durable. They usually have a water resistant full grain upper (most boots have a waterproof/breathable membrane for added protection). If you’re spending many hours on a rough trail and/or if you are carrying plenty of gear, it’s a good option. Mountaineering boots are the stiffest and heaviest of the boots, needed for very difficult or technical climbs. Another

feature of these boots (like the La Sportiva Nepal Evo Boots with its flexible ankle system) is that they allow you to use crampons for ice surfaces. Unless you’re told that you need them, you probably don’t.

PACK IT UP

Ken grew up on the doorstep of the Canadian wilderness, backpacking, paddling and rock climbing in this rugged land. Armed with a degree in recreational studies, he has been working at Canada’s premier outdoor retailer for over 10 years, putting gear to the test whether it’s cycling in -35ºC winters, running marathons or travelling to the far reaches of the planet.

Pack smart. Keep heavy items close to your pack and in the lower to mid regions. Light stuff can go up top and to the outer sections of your bag and when possible don’t tie items to the outside of your bags – they swing around, throwing you off balance.

Regardless of the length of your trip you’ll need a backpack – to carry water, food and a jacket, or gear. One of the first things to look for is comfort.

GADGETS AND GIZMOS

Even with smaller bags you’ll likely still want at least a minimal hipbelt and sternum strap. The hipbelt takes the load off your shoulders; the sternum strap keeps the weight from swaying from side to side, and will help pull the shoulder straps in (beneficial to women especially with wider unisex bags).

A barometer is useful; changes in barometric pressure can help you forecast weather (bad weather on a mountain can dangerous). A barometric altimeter determines your altitude and pinpoints one position so that you can locate yourself on a topo map without a GPS signal. An electronic compass determines your direction when you’re standing or moving too slow for GPS to pick up.

Some bags have other addons, like the Deuter Rise pro 34+ with straps for skis/ snowboards, and a removable foam seat for belaying.

Mountain travel isn’t just about the basic gear; some gadgets can help you on a mountain.

The Garmin Fenix 3 has a builtin barometer and compass, is waterproof, and has plenty of other functions.

PREPARE FOR THE MOUNTAINS including climbing and descending hills. Interval training improves your cardio base, which includes surges in activity while maintaining an elevated heart rate.

If you’re new to mountaineering, a workout and hike-train regimen is required if you plan to undertake any mountain of significant height – which is important since Singapore is pancake-flat. CARDIO UP

Cardiovascular training is essential as you’ll have less oxygen in the mountains – start with aerobic and interval training. Build your aerobic training over time,

It’s better to increase the time/distance at a slow pace than to shorten the time with an increased pace. Start by carrying a 5lb pack and move onto 20lbs or more, while doing 4-6-hour day hikes (or stair-trainer for 1-2 hours). Supplement this with running/cycling to increase your aerobic capacity. Altitude training helps if you’re going to climb anything over 3,000m comfortably.

BULK UP

Training for motor fitness develops endurance, strength, power and agility to climb efficiently on steep terrain. Mountaineering requires a strong core (back & stomach) and legs to carry heavy packs so planks, crunches, and squats

work; use weight training to add to the regime. Endurance training focuses on continually increasing the intensity of workout, allowing you to adapt to unanticipated challenges.

BALANCE OFF

Your body will need to negotiate tricky terrain under a heavy pack, so balance exercises – like yoga or pilates – give you increased body awareness to help distinguish between static (with one or both feet on the ground) and dynamic balance (while in motion). Also, stretching is essential to reduce muscular tension and increase flexibility. Your longest/hardest workouts should be done 2-4 weeks before your departure, and for the last 2 weeks, taper your training and rest in the final days to recover before the climb.

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Theia Maldives is an affordable, luxury Liveaboard designed to spoil you. Spend a week aboard, diving, surfing and cruising, as comfort and luxury blend together to give you an experience of a lifetime. Theia has a total of 8 comfortable air-conditioned en-suite staterooms, as well as a smaller support boat called a Dhoni that travels alongside it with all the equipment needed for surfing and diving. We even provide rental gear in the event that you are unable to bring your own. A typical 7 day dive trip on Theia you will get you about 17-18 dives, with about 3 dives per day, excluding the days that you arrive and depart. We do not follow fixed itineraries, as our top priority is to show you the most beautiful and renowned dive sites of the Maldives. Therefore the route is decided according to the season and weather conditions. At the beginning of every trip a rough course will be

announced, followed by more detailed briefings daily. Before every dive a thorough briefing will be given and a detailed map of the site will be shown. Some of the routes we cover are: North and South Male Kurumba house reef in North Male Atoll is a great place to start. If you are lucky, you might encounter Eagle rays on the Emboodhu Express. As you go to South Male Atoll you will have to contend with some strong currents, but that is where you will find the sharks! A little hard work will pay off, as you will be able to see some of the ocean’s most incredible creatures. North & South Ari Atoll Ari Atoll is the best spot to dive if you want to see some amzing marine life. Whalesharks, manta rays, hammerheads and more, these waters are positively teeming with it. Even night dives will provide an incredible spectacle, as this is when the fearsome white tipped shark comes out to hunt.

Watch as they glide through the water stalking their prey, making for a magical experience. So next time you want some excitement in your holiday, come on board Theia for a little bit of diving with our whalesharks and white tips. To book a holiday with us send us a mail to reservation@cruisemaldives.travel You can also visit our website to have a look at our availability www.theiamaldives.com

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Okinawa’s picturesque beaches, clear blue oceans, green sugarcane fields and quiet villages make it an ideal place to cycle year-round. With long-distance routes as well as more casual ones, the addition of several cycling events and tours, there are several options available for all types of riders.

IMAGES BY OCVB CYCLE ROUTES

The relatively flat islands in the Okinawa chain make it easy for anyone to explore on bicycles. Depending on the route, cyclists can explore historic sites and peaceful villages along the slow road while indulging in local cuisine along the way. Cape Chinen, South Coast On the east coast of southern Okinawa lies Cape Chinen, a route that’s great for people with an interest in history. Once the home of Sho Hashi, the first king to unify the Ryukyu Kingdom, it plays host to several historical spots such as the World Heritage Site of Sefa-utaki, once the most sacred place in the kingdom. Ride across the Nirai and Kanai bridges, taking in the gorgeous ocean view, before tackling the 150m Shinzatobira slope. Cycle past the ancient Tsukiyo-no-Miya castle, once home to king himself, and stop for a break at Cape Chinen Park for a great view of the ocean. The entire 18.4km track has plenty to see and can be completed in about an hour.

Route 58, West Coast For those who want a shorter and more relaxing ride, there’s Route 58, Okinawa’s main transportation artery. The shoreline ride near Onna village is a particular highlight, as cyclists can expect to see scenic, almost untouched beaches and emerald green ocean waters. They can then continue along the Onna Southern Bypass, which was made to ease congestion during peak seasons. Cruising down wide stretches of tarmac makes for a relaxing, breezy ride, with very little traffic to get in the way. Riders can also stop at the Onna-noEki Nakayukui Market, which is home to several eateries serving some of the best food Okinawa has to offer. Since the entire route is only 8.6km long, it can be completed in about half an hour, but you might take longer if you go at a leisurely pace to take in the sights.

CYCLING EVENTS

As cycling continues to grow in popularity on Okinawa, so too do events and meets centred on the sport. From professional road races to short distance racing to cycling courses for sight-seeing, all skill levels are catered to on the island. Held annually, the Chura Shima Okinawa Century Run has been steadily gaining popularity since its inception 7 years ago. Drawing thousands of participants from all over the world, the event has three courses available. They are the 160km Century Course, the Kouri Island Sakura Course, which skirts the beach, and the beginner friendly Sweets Course. The courses take riders through the quiet streets of Okinawa and past magnificent sea views, giving them a lot to see.

Another race that’s worthy of note is the Tour De Okinawa, Japan’s premier cycling event. Held annually, this is the country’s biggest bicycle race and is scheduled to happen in November of this year. With courses in northern Okinawa that’ll take riders by sheer cliffs and green forest, it is a great showcase of the island’s natural beauty. The race includes several categories, from the world-class international road race to the overnight 323km cycling tour that brings riders around the island of Okinawa.

CYCLE TOURS

If you’re strapped for time, but are eager to head on a cycling trip, take a look at EGL’s carefree Okinawa cycling tours. EGL offers a handful of regular cycling tours to Okinawa, catering to your every need. The main itineraries include the routes which have been mentioned above. For more information, visit www.egltours.com/travel.

PRACTICALITIES

With the increase in the popularity of cycling in Okinawa of late, there are a few places available for bike rental if you do not wish to bring your own. In addition to the standard ones, there are also electric bicycles (for those who just want a relaxing cruise) and road cycles (for the more serious cyclists). Professionals are also available at the shops to provide advice to beginners. Bicycle rental is available at places like Okinawa Ringyo Ltd. (http:// okirin.ti-da.net) and NPO Shimazukuri Net (http:// shima.p-kit.com/). The year-round warm weather means that you can visit the island at any time and still have a good experience. However, it is advisable to wear long sleeves and trousers to protect your skin from the sun. In addition, for your own safety, it is necessary to wear a helmet while cycling. Another thing to take note of is that, in Japan, a bicycle is classified as a vehicle and therefore expected to adhere to road rules. This means that priority must be given to pedestrians on pathways and cyclists must stick to the left-most lane on the road. On routes where the pavement and road are clearly defined, a cyclist must stick to the tarmac. For more information on cycling in Okinawa, visit www.visitokinawa.com

SPECIAL ADVERTORIAL

DIVING IN MILNE BAY PROVINCE, PAPUA NEW GUINEA

is available at the following locations in Hong Kong ABERDEEN The Aberdeen Marina Club AP LEI CHAU Starbuck Coffee - South Horizon (Reading Copy) South Horizon Residents Club (Reading copy) CAUSEWAY BAY Diving Adventure Limited Escapade Sports Excelsior Fitness Centre Hong Kong Mountaineering Union Association Hong Kong Rugby Union Hong Kong Triathlon Association Island Wake Overlander Patagonia Hong Kong Protrek Quiksilver Causeway Bay Plaza RC Outfitter Royal Hong Kong Yacht Club X Game CENTRAL Bull Bike Colour Six Laboratories Country Holidays Ltd (Reading Copy) Culture Club Discovery Forest Dymocks Hong Kong Station Epicmma Club Escapade Sports - Central Figure Fitness Fitness First - Platinum Exchange Square Foreign Correspondent’s Club Fresh Bar & Cafe Frey & Ford Hertz Rent A Car (Reading Copy) Hip Holiday Ltd Holly Brown Coffee Hong Kong Book Centre Co. Ltd HSBC Premier Centres Le Velo - The Baker Life Café Mammut Central Shop Nature’s Village - Central Optimum Performance Studio Patagonia Hong Kong SIA Holidays Sports Performance Physiotherapy Starbuck Coffee - Century Square (Reading Copy) Taco Loco The Flying Pan Uncle Russ Coffee - Pier 6 CHEK LAP KOK INCLUDING AIRPORT LOUNGES Air Asia Check in counter Emirates Hong Kong Airlines VIP Lounge Korean Air Lufthansa Qantas Plaza Premium Lounge Singapore Airlines Thai Airways The Hong Kong Lounge (Qantas and British Airways) The Traveler’s Lounge CHEUNG SHA WAN Flying Ball Bicycle Co DEEP WATER BAY Hong Kong Country Club DISCOVERY BAY Discovery Bay Residents Club

Ebeneezer’s Discovery Bay Uncle Russ Coffee - Discovery Bay Plaza Uncle Russ Coffee - North Plaza HAPPY VALLEY Craigengower Cricket Club (Reading Copy) Hong Kong Cricket Club (Reading Copy) Hong Kong Football Club (Reading Copy) Jaspas - Happy Valley Starbuck Coffee - Happy Valley (Reading Copy) HUNG HOM Hong Kong Polytechnic University Student Union INFLIGHT Sri Lankan Airlines Swiss International Airlines JORDAN Hertz Rent A Car (Reading Copy) Main Street Café Starbuck Coffee – Elements (Reading Copy) The Kowloon Cricket Club (Reading Copy) KENNEDY TOWN Blue Place Fish & Chick Jasper KOWLOON BAY Protrek Shop KOWLOON TONG City University Astronomy Society Hong Kong Baptist University Library Hong Kong Baptist University Student Union Kowloon Tong Club (Reading Copy) KWUN TONG Fitness First - Kwun Tong (Reading copies) Quiksilver TLX Travel Hong Kong LAMMA Bebe V Bookworm Cafe MID-LEVELS Island School Ladies Recreation Club Queens Garden The Helena May (Reading Copy) YWCA - English Speaking Department MONGKOK Big Pack Café Blue Place Chamonix Alpine Equipment International Elite Dive Centre (Reading Copy) Overlander Paradive International Ltd (Reading Copy) Quiksilver RC Outfitters Sun N Sea Holidays (Reading Copy) The Big Packer X Game MUI WO China Bear Home Solutions NORTH POINT Fitness First – Kiu Fai Mansion Fitness First - Olympia Plaza Mountain Services Int’l

POKFULAM INCLUDING CYBERPORT Flora Ho Sports Centre (Lindsay Ride Sports Centre) Hong Kong University Senior Common Room Jasper (High Street) Le Meridian Go Gym Starbuck Coffee University of Hong Kong (Reading copy) YHA Hong Kong Youth Hostel PRINCE EDWARD Kadorrie Hill Residence QUARRY BAY Fitness First - PCCW Tower Grand Waterfall Starbuck Coffee - Kornhill Plaza (Reading Copy) Mandarin Divers QUEENSWAY Island Shangri La Health Club JW Marriott Hong Kong Health Club Kelly & Walsh Thai Airways Ticketing Office REPULSE BAY Escapade Sports The Repulse Bay Club SAI KUNG INCLUDING CLEARWATER BAY Anthony’s Ranch Big Fish Seafood & Grill Escapade Sports Hebe Haven Yacht Club Island Wake Outward Bound SHA TIN Overlander QuikSilver

TAI TAM The American Club TSIM SHA TSUI August Moon Tour & Travel Co Ltd Ebeneezer’s Tsim Sha Tsui Fitness First - Harbour City (Reading copies) Fitness First - Plantium The Sheraton Froggy Diver Company Ltd (Reading Copy) Hong Kong Airlines Holidays (Reading Copy) JAL Satellite Travel Co., Ltd Ocean Sky Diving Co Ltd Optimum Performance Studio Pacific Club Phoenix Services Protrek Shop Rail Europe - Ticketing office Sports Performance Physiotherapy Sunrise Travel & Tours Swindon Book Co Wanderlust Vacations Company Ltd Wincastle Travel (HK) Ltd TSUEN WAN Blue Place (2 outlets) Re:echo Protrek Shop TUEN MUN Gold Coast Yacht & Country Club Lingnan University (student Services Centre) Sports Performance Physiotherapy TUNG CHUNG Dymocks Booksellers Ltd Citygate Quiksilver

SHEUNG WAN Action X Brista Jam Fetch Coffee Fitness First Le Creperie Hong Kong Monsieur Chatte France Protrek - Sheung Wan Racing the Planet Show Room Rise Plus Group (Reading Copy) Round The World Shop Spartan Sports Sport Pro International Ltd The Cupping Room The Dutch

WAN CHAI Blue Place Bunn’s Divers Centre Caffe Kenon (Reading Copy) Cosmo Book Centre Crux Professional Ltd Dymocks Hopewell Centre Ebeneezer’s Wanchai Fitness First - Hopewell Centre (Reading copies) Life Wanchai Takeaway Mammut Wanchai Shop Nature’s Village - Wanchai Oplus Hennessy Serviced Apartments Overlander Pro Dive USA Protrek Shop Wanchai Sri Lankan Airlines Ticketing Office The Bicycle World The Flying Pan - Wanchai Starbuck Coffee - Hopewell Centre (Reading Copy)

STANLEY A3 Int’L Island Wake

WESTERN DISTRICT Cafe Opendoor Chi Residences

TAI KOK TSUI Quiksilver Starbuck Coffee - Olympia II (Reading Copy) Videotage Limited

YAU MA TEI Bull Triathlon Shop Protrek Re:echo

TAIKOO SHING Protrek Shop

OTHERS Hong Kong Hobie Club (Reading Copy) Royal Geographic Society Events The Hong Kong Bird Watching Society

SHAM SHUI PO Blue Place (2 outlets)

TAIPO Hong Lok Yuen Country Club (Reading Copy)

Events Calendar

HONG KONG

If you have an event that you feel should be included on this page, please email us on events@sportsandtravel.com.hk

34 20 Mar

Sea To Summit Race 2016 www.xterace.com/stsrace2.html Trail Run 21/32km

20 Mar

Panasonic Pacers Charity Easter Run 2016 www.panasonic.hk/english/pacers2016 Trail Run 3/10km

20 Mar

2016 - HYSAN Healthy Hike & Run www.actionasiaevents.com Trail Run & Hike

25 Mar

Easter Kids Trail Run Race www.xterace.com/easterkidsrace.html Trail Run 4/5km

27 mar

Salomon to the top of Hong Kong Challenge www.tothetop.hk Trail Run 2/10/30km

2 Apr

Nike+ Run Club Women’s 10K Hong Kong www.nike.com/events-registration/event?id=31481 Run 10km

10 Apr

Panasonic 2016 Hong Kong Marathon Swimming www.hkasa.org.hk

10 Apr

2016 - Bonaqua LIFEPROOF Action SPRINT Sai Kung www.actionasiaevents.com

24 Apr

Trail Relay Challenge 2016 www.xterace.com/trailrelaychallenge.html

24 Apr

10th Pokfulam Challenge - Charity Run & Family Day 2016 www.hkmsa.hk

7-8 Apr

Hong Kong Women’s Rugby Sevens 2016 www.hkrugby.com

8-10 Apr Cathay Pacific/HSBC Hong Kong Sevens 2016

Swimming Trail Run & Hike

Trail Run Team of 2 Cross Country Trail 10km

Rugby

www.hkrugby.com

Rugby

8 May

2016 - C3Fit Action Asia Challenge Hong Kong www.actionasiaevents.com

29 May

Northeast Sunset Run 2016 www.xterace.com/nesunsetrun.html

5 Jun

Midsummer Race 1 - Tai Tam www.xterace.com/midsummerrace1.html

12 Jun

Festival of Sports - MTB - XCO www.cycling.org.hk

9 Jul

Midsummer Race 2 - Shing Mun www.xterace.com/midsummerrace2.html

Trail Run & Kayak

Trail Run 15km Trail Run 10km

Mountain Bike Cross Country Trail Run 10km