Sports+Travel Hong Kong 2017 Issue 50 by Sports+Travel Sports+Travel

Aug/Sept 2017 Free

ISSUE 50

Innsbruck | Macao | Umbria

2017 ISSUE 50

Â© Tommy Bause | TVB Innsbruck

06 Taiwan Urban Adventure WET AND WILD

REGULARS 05

Publisher's Note

EXPLORING MACAO

Travel News

Islands of the Guardian Lions

Gear Guide

Travel Tips

More than Casinos

ISHIGAKI AND THE YAEYAMA ISLANDS GROUP

Urban Adventure

Italy's Middle Kingdom

AROUND THE WORLD UMBRIA REGION

27 Sports +Core Training

OUR TEAM PUBLISHER EDITOR-IN-CHIEF CREATIVE DIRECTOR GRAPHIC DESIGNER FINANCE & ADMIN MARKETING & ADVERTISING DIGITAL MARKETING & OPERATIONS

Sports and Travel Limited publisher@sportsandtravel.com.hk Aaron K. Stewart astewart@sportsandtravel.com.hk Lynn Ooi Marilyn Wong mwong@sportsandtravel.com.hk Hylda Low hlow@sportsandtravel.com.hk

Julian S. Rosario jrosario@sportsandtravel.com.hk Adrian Rosario arosario@sportsandtravel.com.hk

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advertise@sportsandtravel.com.hk Sabine Senne ssenne@sportsandtravel.com.hk Gym Lye glye@sportsandtravel.com.hk

Akram Razak arazak@sportsandtravel.com.hk Sukdev Gill sgill@sportsandtravel.com.hk

Jesse Ting jting@sportsandtravel.com.hk

CONTRIBUTORS

SPECIAL THANKS

Jethro Wegener Ken Berg Linda Cash Wilson Low

A2A Safaris Kiroro Resort Sarawak Tourism Board Taiwan Tourism Bureau Hong Kong Office Visit Svalbard

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Publisher's Note © Justa Jeskova

Dear Fellow Travellers, This issue. We zoom in on Urban Adventure. More than just cities with something exciting to do, it’s about changing the way we view travel to urban hubs. Firstly, we’re off to Taiwan, where we base ourselves out of the cities like Taipei, Kaohsiung and Hualien to check out places to do some canyoning, kitesurfing, cycling, climbing and diving. Then we take a look at a side of Macao few ever think about – namely, it’s great, green side with parks, coastal trails and hill climbs, mixed with its rich Portuguese and Chinese heritage. From St Paul’s to Taipa Village and the beaches of Coloane, we’ve got it all. After that, we take a glimpse at nearby Okinawa, which offers unique destinations like Ishigaki and Iriomote, where one can venture through mangroves and forests to witness waterfalls. We then feature some of the best urban

adventure capitals around the world. We cover 6 cities across 4 continents – Boulder, Vancouver, Innsbruck, Barcelona, Cape Town, and Santiago – to highlight some of the best activities that can be had right at the cities’ doorsteps. From climbing to hiking and downhill mountain biking, we’ve got you covered. Next, it’s off to Umbria. Practically unknown, compared to Italy’s perennial go-to destinations like Tuscany, Rome or Venice, it’s one of the country’s most authentic destinations with castles, festivals, and quaint medieval towns. Then in this issue we feature Sports+, which focuses on core training – something that’s often over-looked, but critically important to almost any athlete. Visit our website, or drop us a line if you want to give us some feedback or contribute a travel story! Until then, happy trails! Sports+Travel Ltd

With its vast forests, soaring mountains and deep canyons, Taiwan is far more than just the skyscrapers and humming traffic that most people typically associate it with. Home to some of the highest summits in northeast Asia, Taiwan is also known as Ilha Formosa, which aptly means “beautiful island”. Here, the rugged wilderness offers huge adventure-sports potential, all easily accessible from major cities along the coast.

TAIWAN URBAN ADVENTURE

HIKING

Only a 30-minute drive from Taipei City, Yangmingshan National Park has hiking trails that involve anything from around 2 to 8 hours of hiking, catering to every level of fitness. From flat paved paths to remote waterfalls and volcanic craters, Yangmingshan is good for a scenic hike. There’s Qingtiangang (2.4km), an easy hike with great views; Qixingshan (5.7km), a hike up the highest peak in the park; and Alibang Waterfall (5-6km), covering some of the park’s more rugged terrain. The volcanic nature of Yangmingshan also means that there are a number of natural hot springs, such as Lengshuikeng, which are perfect for soaking weary legs.

Just a 15-minute walk from Taipei 101, the Four Beast Mountain (Si-Shou Shan Public Forest) is a good mix of both a scenic and challenging hike. The 4 mountains resemble an elephant, tiger, leopard and lion, with the tiger and elephant mountains being the most famous with the most developed trails, and the lion and leopard being more challenging with hidden gems that require a good level of fitness. Most trails start either on Xinyi Road or just off Songren Road, and can be completed in loops. The main trails are also lit at night. Hikes typically take up to 4-6 hours, and can get very steep, with fixed ropes to help on the steepest stretches depending on the trail you take.

A must-do hike in Taipei for adventure seekers, Wuliaojian (in Sanxia District) is a tough climb through lush forest up to a craggy ridge that is only a few feet wide in places. Highlights include the 20m near-vertical cliff face that hikers will have to descend on a rope, and throughout the hike you will be scrambling up rock faces, pulling yourself up rope ladders and balancing on the knife-edge ridge, with support rope provided. The trail involves 5-6 hours of hiking and requires a very good level of fitness. Other major cities with notable hiking areas nearby include Hualien (Taroko Gorge), Kaohsiung (Beidawu Mountain), and Taichung (Dakeng).

WATER SPORTS

River Tracing Situated on the coast, at the entrance of the world famous Taroko Gorge, Hualien boasts some of the best river tracing in Taiwan. There are several rivers in Hualien, each with its own level of difficulty, ranging from easy to advanced. The best way to enjoy river tracing is to join a guided tour from companies like Hualien Outdoors or Taiwan Adventures, where prices can range from NT$3,000-5,000. Alternatively, Jiajiuliao in Wulai is more accessible, situated a mere 40-minute bus ride from Taipei. Featuring jungle canopies, natural waterslides and a deep pool large enough to swim in, the stream has no steep inclines and flows relatively gently, making it an easy but fun trail. You can reach the big swimming hole in less than an hour’s walk. White Water Rafting By far the most popular spot in Taiwan, Xiuguluan River is the only river that cuts through the Coastal Mountain Range. A 2-hour drive away from Hualien City, the rafting course is 24km long, starting from Ruisui on the East Rift Valley, cutting through a gorge in the Coastal Mountain Range to finish at Changhong Bridge.

overhead waves, and even the occasional, short barrel. Kitesurfing When it comes to kitesurfing, the Penghu Islands win hands down as the best place in Taiwan.

With more than 20 sets of rapids, it takes about 3-4 hours to complete. Tours can be booked from Hualien City via the Xiuguluan River Rafting Visitor Centre (from NT$750) and other rafting outfitters. Surfing Only a 40-minute drive from Taipei, Jinshan is a great surfing spot for beginners. Here, the waves tend to be 1m or less, and surf shops for rentals and lessons can be found just off the beach, such as Johnny Rose Surf Club and The Tube Factory. For more experienced surfers, just a 30-minute drive away from Taipei is a surfing beach at Wushi Harbour in Yilan. From September to May, waves range from 1-3m with relatively strong rips, while between June and August, the typhoon brings swells that can create triple

However, it isn’t as accessible as Tainan’s Golden Beach, one of the best places on the Taiwanese mainland. At just a 30-minute drive from downtown Tainan, it is an expansive 4km long, 50m wide stretch of sea with consistently strong, shoreside winds of 7-14 knots, and is home to the Taiwan Kitesurfing Centre.

Other notable kitesurfing spots include Guanyin District in Taoyuan (1-hour drive from Taipei) and Miaoli in Hsinchu (1.5-hour drive from Taipei). Diving Kenting Marine Park, on the southernmost tip of Taiwan, boasts some of Taiwan’s best diving. Covering over 15,000 hectares of ocean and containing over 60% of the world’s coral species and 1,100 species of fish (in addition to hawksbill turtles, blue-spotted stingrays, and swordfishes), Kenting has a wide range of shore-based as well as boat dives. Some of the most popular sites include the turtle breeding areas on Sand Island, while the area around Eluanbi Lighthouse has small caves and unusual rock formations, and Maupitou peninsula is home to some of the best coral gardens in Asia. Visibility is generally good (averaging 15m), with strong currents and rocky coasts. Most dive shops located in the vicinity offer gear hire and guided trips. If travelling from Kaohsiung, visitors can take a bus from Zuoying Station or Kenting Main Station to the Kenting area (1.5-2 hours, around NT$300).

CYCLING

Cycle Touring With beautiful scenery and an extensive road network, Taiwan is ideal for bicycle touring; it’s even possible to cover the whole of Taiwan in just 10 days, while overnighting at major cities.

Mountain Biking Given its hilly terrain with several mountains within the city limits, Taipei is an outdoorsy city that’s great for mountain biking, especially in the Beitou District and Yangmingshan National Park.

Visitors can start their ride in Kaohsiung on the west coast and then travel south to Kenting, before riding north to Hualien along the popular east coast route.

Websites like www.formosanfattire.com have excellent information about trails around Taiwan, such as the Beitou Hills, Beitou Speed Trap, Gas Plant (near a gas

Alternatively, those who are looking for a challenge can try the Northern CrossIsland Highway (131.3km) that goes over the Central Mountain Range, an extremely rewarding route that offers alpine scenery — it starts in Daxi (a 50-minute drive from Taipei) and ends in Yilan. Campgrounds, hotels and hostels can be found easily along the route, and bikes and other gear can be rented from Giant at a reasonable rate (NT$10 per 30 minutes) from their rental stations found in most cities. City Cycling Even within Taipei, there are numerous riverside bike lanes that you can explore on a YouBike, which you can rent from kiosks all over Taipei City. If you have an EasyCard, rental is free for the first 30 minutes. Within Hualien City is another excellent cycling trail – the 15km-long Hualien Coastal Bikeway which hugs the coastline, so you get the city on one side and the Pacific Ocean on the other. Bikes can be rented from NT$100 per day.

PARAGLIDING

Located at the Beiji Community in Wanli (a 30-minute bus ride from Taipei), Wanli Paragliding Base (NT$1,000 1,600 per flight) is the most well-known paragliding spot in Northern Taiwan, with updrafts that make for a great training base for beginners to experience flying.

plant above Hsin-hai Road Tunnel), Ski Lift (near Yangmingshan) and Wulai #2. Bikes can be rented from shops such as Alan’s Mountain Bike (NT$800 - 1,000 per day) in Taipei, and companies like In Motion Asia and Grasshopper Adventures organise bicycle tours and provide bike rental services as well. Some rail services allow you to bring your bike onboard, giving you more options to explore trails outside the city limits.

KOREA

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Most people know Macao for its gaming, but the city is far more than just its famous casinos. Macao itself is divided into 3 main areas: the peninsula which includes the historic old town, and the adjacent islands of Taipa and comparatively quiet Coloane to the south, with the new Cotai Strip sandwiched between the two. Scattered across these are over 500 years of Portuguese architectural, linguistic and culinary heritage, blended seamlessly with local Chinese traditions, forming the foundation of the city’s unique Macanese culture. Nestled among all that is a surprising number of quiet green spaces, interspersed with uber modern skyscrapers designed by famous architects like Zaha Hadid, giving Macao a great diversity of urban landscapes.

MACAO PENINSULA

Macao’s historic old town is composed mainly of narrow cobblestone roads, steep hills, and a complex warren of streets. The whole town is a UNESCO site, comprising churches, temples, barracks, lighthouses, and fortresses, all close enough in proximity to explore on foot.

EXPLORING MACAO

Ieoc Garden with its rock gardens and lotus pond. It’s not far from the iconic ruins of St. Paul’s and the Guia Fortress at the top of the hill with its expansive city views. The best way to take it in is to make your way down towards Senado Square, and stop by the bright yellow St. Dominic’s Church before heading towards Rua da Felicidade and its row of shophouses with conspicuous red doors and windows. Evenings are ideal for a sunset run along the Nam Van Lake, a favourite spot for local runners, with the best view of many of Macao’s famous casinos like the Lisboa and Wynn. The Jardim Dr. Carlos d’Assumpção, a tree-lined pedestrian avenue stretching from the harbour to the heart of downtown, is great for a stroll.

The old town is at its best in the mornings (tourist-free before 8am), especially around the colourful lanes of St. Lazarus (the arts district) and through the nearby Lou Lim

For thrills, head to Macao Tower for bungee jumping (highest commercial jump in the world) or the slower SkyJump, both from 233m high.

TAIPA

Connected to Macao via numerous bridges, Taipa is very much a tale of two cities, as it’s home to both the bustling Cotai Strip with its collection of high-end casinos and resorts, as well as the quaint Taipa Village with its traditional shophouses that line the narrow labyrinthine streets. Sample some of Macao’s popular foods, from crab porridge to Portuguese serradura, at the famous Rua do Cunha. Taipa still boasts swaths of green including the Grand Taipa trail (4km), which makes a circuit of Grand Taipa Natural Park, and crosses the summit of the island’s highest point, Taipa Grande (159m), with views across all of Macao.

The main ‘town’ is tiny Coloane Village – home to Macao’s famous Lord Stow’s Portuguese egg tarts – which still retains its fishing heritage. Most locals come to Coloane to enjoy the beaches and BBQ areas. You can walk or cycle around this village, exploring the bright yellow Chapel of St Francis Xavier and the colourful tin stilted houses along the coast. For a bit of a workout, cycle the main road out of town – and up the hill – towards Hac Sa Beach, situated at the tip of the island. Hac Sa Long Chao Kok Trail Starting within easy walking distance of Hac Sa Beach, the scenic 2km Long Chao Kok trail runs along Coloane’s remote southern coast, winding its way through a boulder-strewn landscape past windswept prehistoric rock formations.

A-Ma (Tin Hau) statue sitting atop Macao’s tallest hill, Alto de Coloane (172m). Divided into 3 ring-routes, the trail itself covers a surprisingly wide range of terrain, including sections of the Seac Min Pun trail, an ancient path through Coloane’s backcountry. Connecting Coloane and Hac Sa villages prior to the first paved roads on the island in the 1960s, it passes the island’s main natural spring, as well as various bird and butterfly habitats, with other routes branching off to Cheoc Van and Hac Sa beaches, as well as the Hac Sa Reservoir trail.

The scenic rocky trail hugs the curving coastline of Cheoc Van Bay, bringing you to Cheoc Van Beach (one of Macao’s 2 main beaches), before winding uphill over a series of sandstone formations with views across to Mainland China. You can also cycle along the seafront at the Leisure Area of Taipa Waterfront, with its wide, flat cycling tracks lined with shady trees, offering fantastic views across the water to the Macao Peninsula. Taipa Village is also a good place to explore, where you can get lost in its warren of tiny streets. Drop by the small Pak Tai Temple, and follow the road to the Taipa Houses Museum with its 5 green houses in the style of Portuguese architecture set alongside a lotus-filled mangrove swamp.

COLOANE

Further south, hilly Coloane boasts relatively untouched tracts of forest, crisscrossed by a number of peaceful hiking trails.

Hac Sa Reservoir Trail Situated in the hills overlooking Hac Sa Beach, the quaint 2.6km trail wraps around the reservoir, winding around the small lake through forested areas and across a suspension bridge. There’s a BBQ area with paddle boats for rent during weekends. The trailhead can be reached by public transport (Bus #15) or on foot from nearby Cheoc Van Beach, or via the connecting Altinho de Ká Hó trail (1.5km). Coloane Trail The Coloane Trail is Macao’s longest hiking trail (8.1km), crisscrossing the central part of the island and branching off to numerous paths, including to the A-Ma Cultural Village, home to the world’s tallest

MACAO INTERNATIONAL MARATHON

Held annually since 1981, Macao International Marathon was the first international marathon in the region, and today it’s the longest running, with last year’s event attracting over 7,000 runners from 40 countries. The full course takes in most of the major sights, starting from the Macao Olympic Complex Stadium, taking runners through both Taipa and Coloane, as well as Macao city proper. The course is fairly flat (except for the bridge portions) with a scenic out and back loop. The Macao Marathon – with 42km / 21km / 6.5km distances – happens on December 3 this year. Visit www.macaumarathon.com for more.

GEAR GUIDE

LIGHT SPEED

The Mammut MTR 141 Advanced is an ultralight trail running pack at only 300g. It has a 2L volume expansion at the front in addition to its 10L capacity, two 600ml bottle holders and small mesh pockets on the shoulder straps. The pack also comes with reflective prints and a hydration compartment. Two adjustable chest straps and a hip belt ensure a perfect fit. Made with a breathable, fast-drying material, and a precise Basefitâ&#x201E;˘ key that allows for a secure and stable position, the MTR 141 Advanced is suitable for rock climbing, biking and extended running sessions.

ALICO Summit Backpacking Boots

GOING THE DISTANCE

The Italian made Alico Summit Backpacking Hiking Boots is made from a one-piece, oil-tanned, waterproof full grain leather that is designed for tough terrains and rugged wear. Its outsole is a Vibram Montagna Block sole that is easily replaceable due to the stitch construction. Extremely durable boots!

WATER BUDDY

Made from tough PVC tarpaulin with a heavy duty base, Overboardâ&#x20AC;&#x2122;s large waterproof duffle is ideal for hauling wet or bulky gear in any condition. It features removable backpack straps, a heavy duty shoulder strap and additional grab handles on either end. Accessing gear is made easy via the lockable D-zip flap, leading to the large internal compartment (available in 35L, 60L or 90L), with multiple mesh and wet pockets.

BLAZING THE TRAIL VASQUE Pendulum II 7550

Vasque’s Pendulum II 7550 trail runner sports a one-piece mesh upper giving it maximum breathability, without any chafing even when feet are wet. The snug fit also balances things nicely front-to-back, with its glove-like heel cup, but still having plenty of toe room up front where it counts – giving added comfort if you tend to have heavy heel strikes, or are covering uneven terrain. It’s surprisingly light, but extremely tough, making it ideal for mid- to long-range runs, thanks to the specially designed, 3mm shock-dissipating footbed which keeps you feeling connected to the terrain, despite also sporting a heavyduty, rock-resisting midsole. The aggressive treads perform well on virtually any surface, making it ideal for city runs or offroad trails.

LUMINOODLE Light Rope

LIGHT THE WAY

The Luminoodle Light Rope is a portable 180-lumen LED light rope and lantern ideal for camping or biking. At 1.5m long, it is flexible, waterproof, and powered by USB or universal battery pack. It comes with universal ties, magnets, utility loop and a lantern bag.

THULE Subterra

URBAN PACK

Thule’s Subterra daypack maximises internal protection for multiple devices, giving two-way access to both a 15” laptop and a tablet, along with a removable SafeZone compartment for smartphones or other breakables. The main compartment opens fully and the oversized external pockets make the pack ideal for stowing big non-breakables.

The Ryukyu islands are made up of over one hundred islands in the shape of an arc, which is why it is also known as the Ryukyu Arc. These islands stretch from Taiwan to Kyushu, and the largest one is Okinawa at 112 km long â&#x20AC;&#x201C; which is also the main island of Okinawa prefecture that encompasses much of the Ryukyu islands. In the northern part of the arc, the weather is more humid and subtropical, whereas the south tends to adopt a tropical rainforest climate.

ISHIGAKI AND THE YAEYAMA ISLANDS GROUP

Ishigaki

Ishigaki is the second largest island of the Yaeyama Islands group, an archipelago locatedsouthwest of Okinawa island. Due to its lengthy distance from Japan, and located only 300 km off the north-eastern coast of Taiwan, the islands have a unique and distinct culture,being influenced by both Taiwan and Japan.

With a population of around 47,500, Ishigaki is the most populated of all the Yaeyama Islands, and acts as the central terminal for flights as well as ferry services for those travelling to more remote islands like Iriomote and Yonaguni.

SHISA

A Shisa is a common form of decoration and an artefact originating from Ryukyuan culture. Often colourful and ornate, they have features resembling a lion crossed with a dog and tend to be paired – one male, one female – on rooftops of homes and other buildings across the islands. Traditionally there will be one Shisa with its mouth closed, to keep good spirits in, and one will have an open mouth, to ward bad spirits off.

DIVING AND SNORKELLING

With so many islands surrounded by various marine life, it is almost impossible to find a location where you can’t simply plunge into the water and explore the beauty it has to offer. Due to its strict marine care management, Ishigaki island has been able to sustain its turquoise waters and biodiversity, which is the driving factor that brings people to its beaches for diving and snorkelling in its pristine aquatic environment. A well-known location for diving enthusiasts is “Manta Point”, where you

Okinawa’s various aquatic life. A popular location is on Iriomote island, on a beach called Star Sand Beach.

JAPANESE COOKERY

It’s the unique Okinawan cuisine of lowsalt, low-fat, high-nutrient meals that give the Ryukyu natives their reputation for being the world’s longest-lived people. Due to the easy ocean access, it is common for local meals to include fresh seafood, such as fish and squid. Local favourites also include stir-fried goya (bitter gourd), raw

green papaya and carrot, sweet potato, and rafute (stewed pork). Traditional Okinawan cuisine generally includes less rice compared to mainland Japan.

STARGAZING

The clear night sky is makes it a good reason to look to the stars – 84 out of the 88 constellations can be seen from the Yaeyama Islands. This visibility is due to the fact that the islands are close to the Tropic of Cancer, coupled with minimal air pollution.

can witness manta rays as they congregate just off the north coast of Kabira. However, other islands such as Kume offer the chance to witness hammerhead sharks, humpback whales, whale sharks and more. If you are looking for snorkelling spots that are family-friendly or for people who are not the strongest swimmers, there are plenty of locations with shallow waters and weak currents that will still showcase

PINAISARA WATERFALL

At 20m wide and 55m tall, the Pinaisara waterfall is the highest in Okinawa. Located on Iriomote Island, a 45-minute ferry ride from Ishigaki, this waterfall is a one of the island’s main attractions. Access to the waterfall is via a relaxing 45-minute kayak through the mangroves, followed by a 60-minute trek through a forested hill. Along the way, you can witness local wildlife and take in the beautiful greenery. “Pinaisara” translates to “old man beard”, because the waterfall resembles a beard from a distance. Visitors can also take a plunge into the 130m diameter basin for a refreshing dip.

WHERE TO STAY

Because it is the only resort in the bay, Club Med Kabira Beach is ideal for those who want to experience the natural beauty the bay has to offer. The resort is spread over 19 hectares and has 181 rooms, which includes deluxe rooms and suites. It has an outstanding family-friendly feel; the staff, known as GO’s (Gentil Organisateur), are always running activities and programmes for visitors no matter what the age. With the club having a private stretch of beach, it is easy to explore the ocean’s colourful fish and coral only 10m off the shore. Land-based activities include mountain biking, snorkelling, painting and more.

GETTING THERE

HK Express is the only airline in Hong Kong that provides direct flights between Hong Kong and Ishigaki every day (except Saturday), with one-way fares starting from HK$598.

GEAR GUY: Ken Berg

IN THE OUTDOORS Summertime (in the northern hemisphere) can be a time to lounge at festivals, campsites, parks or even a backyard. There are plenty of bits of gear that can help you do so in the style and comfort level that works for you. SIT ON IT

Having an actual chair can make a huge difference in how you are enjoying your travels activities and/or lounging about. If you try sitting on the ground for a length of time you’re likely to get uncomfortable – this includes belaying while climbing or waiting around a campsite or spending hours at a music festival. Here are some standouts:

Fatboy Lamzac Hangout Couch: While it doesn’t inflate as easily as you see in the ads, it seems to be easier to fill if you just get a bit of air in it and then roll it down. This model is great as a lounger and fits up to two people. The material looks to be quite durable and can hold up to 200kg while weighing just 1.18 kg. It does need to be reinflated or rolled down further after a few hours. Alite Designs makes a variety of chairs that work with a small set of poles similar to tent frames. The Mayfly gives a few seating options (chair or rocking chair) and offers good support. It will keep you low enough that you won’t obstruct views at festivals or events. Its capacity is 113kg but weighs only 726g. It packs down relatively small, comes with a stuff sack.

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.

COLD WHEN YOU NEED IT

To keep beverages, perishables and other essentials cool there are a variety of devices that can help keep things colder longer. In general hard sided coolers will keep things cooler longer, but soft-sided coolers can still do a pretty good job. Yeti makes a variety of coolers that are designed for a variety of situations. The

Many of the products made by Tentree are made from a blend of recycled polyester, organic cotton and tencel (made in part from wood pulp). The materials are produced in an environmentally-friendly way and still have some performance benefits. The polyester will not hold much moisture while the tencel is soft and feels cooler than linen. They will plant 10 trees for every article of clothing that you buy (they even give you a code so you can see where they are planted).

Yeti Tundra 45 has a 42.6-litre capacity, a 5cm-thick insulation in the body and 7cm of insulation in the lid. It has a full coverage seal and features like great grips, tie down slots, a leak proof drain system and is even bear resistant. It can keep things cool for days. Much less pricey is the Burton Beeracuda – a soft-sided cooler that can hold 6 beverage cans. It comes with a cross body sling and fulllength zipper to enable you to get to your beverages.

COOL CLOTHING

When you travel often, you likely won’t be needing something super technical all the time.

If you are looking for something a little more technical, but won’t look out of place around town, a shirt like Outdoor Research’s Astroman is a nylon/spandex combo, making it lightweight, durable and still have stretch for a variety of activities. It has a UPF rating of 45-50+ to give you sun

protection. Salomon has a similar shirt called the Nomad Stretch. The polyester material should dry quicker and wick moisture a little better. The stretch is all mechanical with no lycra or spandex in it. It is also treated to reduce odour and has small holes to provide more breathability.

URBAN ADVENTURES | 17

To fully immerse in the great outdoors, it isn’t always necessary to plop yourself in the middle of a desert, jungle, or days from the nearest civilisation. Many major hubs around the world are great adventure-travel destinations in their own right, offering hiking, biking, nature and more, right on their doorsteps. For locals in these cities, it may just be a long weekend outdoors, but for travellers, it’s a chance to experience some of the best urban adventures in the world, alongside everything else these buzzing metropolises have to offer. In addition to Asian cities like Macao and Taipei, here are other urban sprawls around the world ripe for adventure.

AFRICA & SOUTH AMERICA Cape Town & Santiago

Not surprisingly, Cape Town is at the top of many people’s lists when it comes to the best urban adventure destination in Africa. Mere miles from mountains, safari hotspots and vineyards, it’s also set alongside miles of ocean. On the other side of the world, Santiago has long been (arguably) South America’s most cosmopolitan city, and definitely best situated for access to the Andes. Combine that with vineyards, surfing and salsa, and it’s easy to see what makes it a true metropolis in the mountains.

NORTH AMERICA

Boulder & Vancouver

While there are dozens of contenders across North America, we’ve got one in the US, and one in Canada. We’ve picked Boulder for its amazing mix of hiking, MTB and rock sports, alongside its unabashedly hipster outdoor scene where the average Boulderite is an elite athlete. Then there’s Vancouver – home to world-famous Whistler – which makes the southern tip of British Columbia one of the best adventure destinations on the planet whether it’s winter or summer, thanks to easy access from the sea to the mountains.

EUROPE

Barcelona & Innsbruck

Europe is a truly varied landscape. There’s Barcelona, which packs in loads of culture, gastronomy and tradition, along with being minutes away from hiking and riding at Tibidabo, worldclass rock climbing in stunning Montserrat, with skiing less than 2 hours from the city. Similar in many ways, but totally different is Innsbruck, the self-proclaimed Capital of the Alps. Besides its snow-sports pedigree (having hosted the Winter Olympics thrice), Innsbruck’s green season includes a challenging via ferrata route, hiking, downhill MTB and cycle touring.

A city more known for Gaudi and his Sagrada than for climbing and cycling, Barcelona packs plenty of adventures if you go beyond the beaten track. The best part is that whether you’re mountain biking, rock climbing, or hiking, Barcelona’s epic scenery – from ancient monasteries to rolling vineyards – will be a constant backdrop.

BARCELONA, SPAIN MONTSERRAT

A popular day-trip destination from Barcelona, Montserrat is composed of thousands of rock pinnacles that rise nearly 1km above the surrounding countryside. The centrepiece – and most visited site – is the imposing monastery which seems carved into the sawtooth rocks.

unique rock formations with names like Mummy, Elephant, Pregnant Women, and the Freedom Cap, just to name a few. There is also a via ferrata route within Montserrat – accessible via the beautiful village of Montsant, the easy route (Grade 3-4) includes a Tibetan wire bridge with a total ascent of 250m. Hiking is another great way to enjoy Montserrat – in fact, the monastery here is part of the famous Santiago de Compostela pilgrim route. Pilgrims carry a credencial, a document that authenticates their progress by obtaining stamps at various stops along the way, and allows them reduced prices at albergues (pilgrim hostels), including Montserrat.

The mountains of Montserrat offer some of the best climbing in Spain, from state-of-the-art sports routes to classic big wall adventures, with many of the routes between 200m and 300m long, characterised by hanging belays since many routes are generally steep with very few ledges. The sports routes are graded from 4a to 8b+, and are extremely well bolted. With over 4,000 routes to choose from, you can tackle the lines up some

From the Montserrat monastery, several excellent hiking trails are easily accessible. For easy strolls, take the trail to the pilgrim site of Santa Cova, or the Camí de l’Arrel path – part of the GR4 hiking route – to Santa Cecília, a Romanesque church that’s now an art space. If you have more time, you can explore Sant Jeroni (1,236m), the tallest spire in Montserrat. The 3-hour hike takes you through a landscape of bizarre rock formations, culminating at the peak

with its 360º view all the way to Barcelona and the Penedès wine region.

CYCLING

While there are plenty of transport options to get around Barcelona, cycling is a great way to avoid the crowds. Within the city, head towards Tibidabo and follow the Carretera de les Aigües, a wide and virtually flat 10km-long trail that’s popular with runners and cyclists as the route offers sweeping views of the city. For a more challenging ride, follow the 11km circular route up to Montjuïc Castle for spectacular views of the port. For the ultimate challenge, the BCN300 is a self-guided mountain bike tour that takes you along the interconnecting trails and singletracks within Barcelona’s Natural Parks including Collserola, Montserrat, and Corredor. At 300km long (and 7,000m elevation gain), you can do this in segments of 2-6 days. Not far from Barcelona is Penedès, Catalonia’s largest wine region and the birthplace of cava. You can explore the miles of quiet back lanes – on bicycles – around vineyards and boutique wineries where tastings can be had, and maybe visit a medieval castle or church along the way.

URBAN ADVENTURES | 19 © Tommy Bause | TVB Innsbruck

Having hosted the Winter Olympics a record 3 times, Innsbruck already has undeniable pedigree as an urban adventure capital. Famous for skiing in winter, and virtually everything else outdoors in summer, its mix of hiking, biking, culture and scenery make it a must for any adventure-traveler in the region. © Eichholzer | TVB Innsbruck

INNSBRUCK, AUSTRIA NORDKETTE

1.5-hour hike from the trailhead near Hafelekar to the popular Pfeishutte mountain hut (2,000m), which is popular locally for its classic Tyrolean cuisine like Speckknödelsuppe (bacon dumpling soup); the hut also offers overnights with full-board year-round.

MTB Singletrail Not surprisingly, given its terrain, Nordkette is home to one of the world’s best downhill bike trails: the epic Nordkette Singletrail. Dropping 1,000m in just 4km, with slopes exceeding 35º, it’s one of MTB’s most legendary rides.

Climbing to 2,637m, Nordkette is the soaring ridgeline of peaks that form Innsbruck’s classic alpine backdrop, making Innsbruck’s backcountry (probably) the most accessible of any major city in the Alps. Nordkette is reached via an 8-minute funicular ride from downtown Innsbruck.

From Pfeishutte, it’s a further 2-3 hours easy hike, or a faster MTB ride down to Innsbruck. You can also descend via any of the lower cable car stations; a return-cable car ticket is €19, and shaves off 4km and a 1,400m descent.

The route descends over scree, large rocks, and ladder bridges, with steepbanked turns, dirt jumps and challenging terrain throughout. Zigzagging its way beneath the cable car towers, it’s one of Europe’s best freeride MTB tracks, and makes for amazing photo-ops of riders zooming below the cable car.

While Innsbruck is surrounded by dozens of major summits and a network of quaint ski villages, the city owes its adventuresports success to Nordkette – an extension of Karwendel Nature Park, Austria’s largest national park.

Hiking The best panoramic views are from the top station, Hafelekar (2,300m). At a 10-minute walk up, there’s a 360º panorama of the city, as well as the trailhead for the awardwinning Goetheweg trail. Running for 10km along Nordkette’s undulating ridgeline, the Goetheweg winds between numerous peaks overlooking Innsbruck 1,500m below. The trail is extremely well maintained, and offers the chance to encounter rare marmots. The route is generally flat, but has fixed ropes in places, and stunning views throughout. One of the best, most accessible alpine trails in the region, it’s an ambling

Like the decidedly tranquil Goetheweg, the Singletrail also boasts stunning views down to the city below, if you’re courageous enough to take your eyes off the track for a few seconds.

Via Ferrata Another great way to enjoy the panorama is along the 3 km-long Hannes Gasser Via Ferrata route. Starting at 2,350m, it leads to over 7 summits with no fewer than 2,000m of wire cables, affording amazing views of the surrounds.

Paragliding On clear, sunny afternoons when alpine updrafts are at their best, you’ll regularly see paragliders soaring over Nordkette. The near-sheer drop-off allows pilots to “launch into the abyss”, and local operators around Nordkette offer flights ranging from 20-30 minutes. At several thousand metres high, it’s a great way to take in Innsbruck and its surrounds.

A city that’s known in the US for its uber fit inhabitants and hipster lifestyle (think craft beers and vegan cafes), Boulder offers a wealth of outdoor adventures thanks to its location right at the divide between prairie and mountain at the foothills of the Flatirons. With over 300 days of sunshine, it’s a great location to get outdoors no matter what the season. It draws plenty of outdoor enthusiasts to its 36,000 acres of unspoiled land that’s littered with over 320km of trails, and thousands of climbing routes.

CLIMBING

Boulder is a stone’s throw from the Flatirons – one of the world’s most impressive slabs of sandstone – which gives the town the reputation as a climbing mecca with more than 4,000 routes to choose from. The Flatirons, which consist of 5 main contiguous flatiron formations, offer nearly 1,000 world-class trad and sport lines that range from 5.0 to 5.14. Beginners can try the popular Third Flatiron which has eight pitches, all below 5.6, with the option of rappelling off the back side. Boulder Canyon is the go-to place for sport climbs with fixed anchors, while Eldorado Canyon offers seemingly limitless trad routes. Flagstaff Mountain is a wellknown bouldering area, the centrepiece of which is the Monkey Traverse with its very technical traverse.

HIKING

Within jogging distance of Boulder is Green Mountain (2,480m) where you can tackle the wickedly steep 5km Amphitheater Trail, but the namesake amphitheater rock formations are worth the struggle. Nearby Bear Peak (2,580m) offers unobstructed

BOULDER, COLORADO

360º views of the Rocky Mountains, accessible via a prehistoric fern-filled canyon. There is a healthy black bear population on the peak, hence its name. The nearby Rocky Mountain National Park has a number of trails to explore, including Moraine Park – a flat plain carved out by glaciers. A photographer’s delight with many trails to explore, the valley is home to wildflowers and herds of elk, with expansive views of the high peaks. Backpackers will enjoy the 26km East Inlet Trail, which encompasses scenic lakes, high peaks, and fast rivers, taking you through moose country.

beside the fast-moving South Boulder Creek river.

CYCLING

RIVER ACTIVITY

For a bit of fun, the Walker Ranch’s 12km loop offers 2 different experiences depending on your direction. If starting clockwise, you begin with a series of tricky climbs and sharp switchbacks into the woods; counterclockwise, it’s a blast down loose, steep road followed by a sudden climb. The downhill trail ends with a ride

For a bit more action, the stretch of the river near Eben G. Fine Park also offers a 20-slalom-gate course for kayakers to hone their paddling skills. Or head further out of town to Clear Creek and the Cache La Poudre rivers for rafting adventures.

Cyclists will find that Boulder has an amazing diversity of terrain, from rolling farm roads to mountains.

For singletrack heaven, head to Betasso Preserve where the trails take you flying past pine forests, and wide open sections of mountain meadows with stream crossings. While fast sections are silky smooth, the moderate climbs provide just enough angle to give pockets of fast downhills. If you want to kick back in the great outdoors, head to Boulder Creek and float downriver in an inner tube. It’s so popular in summer that they have an annual ‘Tube to Work Day’.

URBAN ADVENTURES | 21

With its prime location near the Pacific Ocean and Coast Mountains, Vancouver is a cosmopolitan city right on the edge of nature with plenty to offer, from jet boating in whitewater rapids to jumping off the peak of Grouse Mountain. Plus there’s world-famous Whistler just 2 hours to the north, with its plethora of winter (and summer) activities like mountain biking, abseiling and skiing. ON THE WATER

Kayaking is one of Vancouver’s favourite outdoor activities. With thousands of inlets and coves, beginners and experts alike can find a suitable place to paddle. Popular spots include False Creek, with placid waters that offer an amazing tour of the city; English Bay, for scenic views of the North Shore Mountains; and Deep Cove, a glacial fjord stretching into the heart of the Coast Mountains with a huge range of wildlife such as seals, eagles and sea lions. If you’re an adrenaline junkie, try jet boating or whitewater rafting along the Squamish River, Elaho River, Lillooet River and Fraser River. Whether you’re in a jet boat or raft, the Class IV rapids take you through sheer granite canyons and past coastal forests as you weave through huge channels.

VANCOUVER, BRITISH COLUMBIA

take 1.5 - 2 hours to complete the Grouse Grind, also known as “Mother Nature’s Stairmaster”. Also famous is the Mountain Zipline, a 2-hour, 5-line ziplining adventure at up to speeds of 80km/h above the alpine forest and across the peaks of Grouse Mountain and Dam Mountain. Grouse Mountain also offers tandem paragliding that launches from the Grouse Mountain Peak and lands in Cleveland Park, with an elevation drop of 1,006m.

Hikers can embark on alpine trails located on both Whistler and Blackcomb Mountains that will lead them to lakes, glaciers and alpine meadows. Alternatively, the Sea-to-Sky Corridor from Squamish to Whistler is also famous for rock climbing and bouldering, while the Via Ferrata route takes you up a vertical pathway to Whistler Mountain. Mountain bikers can challenge themselves on the various singletracks, and at the bike park (open from May 20 - October 10) which consists of three mountain zones, green trails and jump trails. With over 8,100 acres of snow-covered slopes, 16 alpine bowls, 3 glaciers and over 200 marked ski trails during winter, there is a vast array of activities to choose from such as skiing, snowboarding, snowmobiling, and ice climbing.

GROUSE MOUNTAIN

Just a 20-minute drive from downtown Vancouver, Grouse Mountain offers non-stop year-round adventures. The most famous being the Grouse Grind, a challenging 2.9km hiking trail that goes up through the steep and rugged terrain of the North Vancouver plateau to the mountain peak via a total of 2,830 steps and an elevation gain of 854m. Hikers typically

mountain biking among many others.

WHISTLER

A popular year-round destination located just 2 hours north of Vancouver, Whistler is an outdoor adventure playground for thrill seekers and nature lovers alike. During summer, the list of activities is a mile long, including hiking, rock climbing, and

For something more thrilling, you can bungee jump from the 50m-high Cheakamus Bungee Bridge above the Cheakamus River. It’s open year-round and operators at Whistler have 20 years of experience and an unblemished safety record.

Located at the foot of Table Mountain, and with access to both the Atlantic and Indian Oceans, Cape Town is blessed with sweeping white sand beaches, forest-covered mountains and arid desert all within easy reach. Often a jumping off point for safaris, the city also offers a plethora of activities, including surfing, hiking, biking, and diving. With the rand being very affordable these days, there’s no better time to visit.

CAPE TOWN, SOUTH AFRICA

OCEAN ADVENTURE

With a coastline of white sand beaches, the waters surrounding Cape Point are renowned for huge swells that are great for surfing, attracting world-class surfers who come to conquer the pipeline where the Atlantic and Indian oceans meet. Big Bay is one of the world’s best places to kite-surf, thanks to its sandy beach that stretches out into the ocean, creating excellent long-shore kiteboarding conditions when the summer trade winds come howling through. Another popular activity is cage shark diving; Seal Island in False Bay is an ideal place to watch great white sharks in action as they breach high in the air to hunt for their favourite meal: human beings trapped in metal cages. Just kidding. The best timing is between mid-May and midSeptember. For a more sedate dive, plenty of operators offer dives in kelp forests, wrecks, as well as reef dives. Here, in addition to colourful fish, you may spot Cape fur seals, African penguins, and several species of whales.

INLAND ADVENTURE

One of the best ways to appreciate Cape Town’s nature is on two feet: there are

thousands of hiking trails to choose from depending on what you’re looking for.

mountain bike your way downhill on scenic singletracks.

If you’re into coastal scenery, follow a shipwreck trail at Cape Point which is littered with wrecks from years gone by, or tackle the De Hoop Whale Hiking Trail to observe Southern Right Whales that migrate to the Western Cape every year to mate, calve and feed.

The various river gorges around Cape Town are ripe for canyoning (known as ‘kloofing’) adventures, which can be had at the Steenbras River or further afield in the spectacular gorges of Drakensberg. For a dryer experience, head to the sand dunes of Atlantis, and carve your way down the dunes on a sandboard.

Not to be missed is the Cape Floral Region, a UNESCO site that’s home to nearly 20% of the continent’s flora. Part of the Cape Floral Kingdom, the iconic Table Mountain is Cape Town’s most famous landmark with a network of over 550 trails and over 1,000 climbing routes. The hiking trails lead through scenic mountain landscapes, providing glimpses over the urban areas of the city, and down the Cape Peninsula. You can either abseil 1,000m down Table Mountain off a sheer cliff, with views of the Atlantic Seaboard and the Twelve Apostles, or

Ease into the end of your trip with a cycling wine tour in Stellenbosch, stopping by local vineyards and wineries (and brandy distilleries) along the way for tasting sessions. At just 50km from Cape Town, the ride takes you past gurgling rivers and along oak-lined pathways.

URBAN ADVENTURES | 23

SANTIAGO, CHILE Nestled in the heart of the Andes, Santiago is one of South America’s most cosmopolitan cities. Despite being a sliver of a land, Chile is home to a huge diversity of landscapes which encompasses deserts, fjords and mountains. The soaring Andes begin on Santiago’s doorstep, making it one of South America’s most accessible mountains, ideal for hiking and skiing. HIKING

Despite being notoriously crowded, Santiago packs in some amazing hikes, with one of the best being the San Francisco Glacier. The 16km (6-hour) circuit starts in the village of Baños Morales (1,900m), climbing 600m to the glacier face, before stopping for lunch at a glacial pond. Situated within El Morado national park, the glacier lies at the head of the Maipo Valley (Chile’s main wine region), just 100km from downtown Santiago. For anyone with more time, there are literally dozens of multi-day hikes around Santiago, including Cerro de Ramon (2,750m), in Quebrada de Macul national park, or Cerro Pochoco (1,804m) which boasts some of the best views of Santiago, and is a classic weekend climb for locals.

SKIING

There are numerous ski villages less than an hour’s drive from Santiago. Situated on a single mountain, the linked resorts of Los Farallones (2,340m) and the larger El

Colorado (3,333m) have over 60 runs, ranging from beginner to expert. Part of the Tres Valles (“3 Valleys”), El Colorado along with nearby La Parva (3,630m) and Valle Nevado (up to 5,400m) constitute South America’s most developed ski region. Topping out on the summit of soaring Cerro El Plomo (5,424m), La Parva is serviced by numerous lifts, and thanks to its high elevation, it’s home to 44 of Chile’s best runs, as well as heliskiing, extensive backcountry, and the country’s first cable car. Plus with a combined lift ticket and gear rental coming in under $100/day, it’s a comparative bargain.

SURFING

Chile’s surf scene has exploded recently, centred on the beach town of Pichilemu, 2.5 hours from Santiago. Despite its international notoriety, it’s remained relatively low-key, surrounded by numerous small surfing villages, with nearby Punta de Lobos hosting the annual Quiksilver championships. Famous for long, rolling waves, Pichilemu sports miles of beach, backed by pine forests, with accommodation ranging from 3-star hotels to rustic B&Bs. Other solid surf day-trips from Santiago include Valparaiso-Viña del Mar (120km), which features big waves and barrels. Surfing is year round in Chile, with summer from December-February, when water is warm but a wetsuit is still required.

VINEYARDS

The Maipo Valley is the closest wine region to Santiago (40km), and is famous as the birthplace of Chilean wine which dates back centuries. Home to dozens of vineyards, it’s renowned for its rich, fruity cabernet sauvignon. Many of the vineyards like Aquitania, Concha y Toro and Viu Manet are long-established destinations, with tours, restaurants, and in some cases, accommodation, with day-trips starting from around $40/person. The Colchagua Valley is the other major standout wine destination in the vicinity of Santiago (200km). Wine tours in Colchagua can be done on a self-drive along Ruta I-50 – also known as La Carretera del Vino – dropping by a range of vineyards, including Casa Silva, Estampa and Lapostolle; or via the Tren del Vino (“wine train”) for a full-day steam train tour, including vineyard stops, onboard tastings, and tapas. Known for its stunning scenery, luxury glamping is available at Hotel Colchagua Camp.

Situated deep in the heart of central Italy, the region of Umbria is renowned as the country’s “greenest” place. It’s also the only other part of Italy, outside of the Alps, that doesn’t touch the sea. Its unique landscape dotted with medieval villages contribute to make Umbria a scenic destination, and thanks to its pastoral landscape with gentle slopes, it’s very possible to hike or cycle between these medieval outposts. In between, the varied landscape offers a multitude of activities – rock climbing in Monti Sibillini and Parco Fluviale del Nera, canyoning Valnerina and Lago di Corbara, and rafting near Marmore falls and the Corno River.

festival which focuses on tagliatelle pasta.

NOCERA UMBRA

Nocera Umbra is a historic town 50km east of Perugia. The village’s oldest church, the Romanesque-style Duomo, was built in 1440 and is still well preserved today. Other landmarks include the 14th century Saint Francis Church, the Liberty-style Teatro Cottoni, and the 19th century St. Philip Church.

PERUGIA

A good place to start a tour of Umbria is from Perugia, its biggest city. The town was an important economic centre during the Roman Empire and still preserves its most ancient buildings. The Rocca Paolina fortress, the most ancient side of the city, survived the two World Wars along with the Etrurian Well, built in 3rd century B.C. You can explore Rocca Paolina’s spooky, well-preserved warren of medieval streets which now lies beneath the modern city. Exploring the city on foot is the best way to get your heart pumping, as the town is laid out on a grid of hills. In summer, Perugia hosts the “Sagra della Tagliatella e dei Sapori Perugini,” a food

At the top of Nocera Umbra is a wellpreserved ancient citadel and its 11thcentury bell tower, from where you’ll get excellent views of the town. In August, the town holds the “Palio dei Quartieri” event, when residents from different districts challenge each other in a relay race where the competitors run while carrying a sedan chair called “Dama Infedele”. Beyond the Town Nocera Umbra is a great spot for cycling just outside town. The 62km Mountain Bike Route 24 leads up to the Colfiorito Natural Park, with hard climbs rewarded by the magical atmosphere of quiet mountain

villages and views of the majestic Apennine Mountains. Check out Bike in Umbria (www.bikeinumbria.it) for a full list of trails.

SPOLETO

Located 65km south of Perugia, Spoleto is one of the oldest towns in Umbria. This city still preserves most of its ancient buildings, many built in the Romanesque style. One of the biggest attractions in Spoleto are the city’s ancient walls, built around the 5th-6th century B.C., and the Roman amphitheatre which dates from the 2nd century A.D. In the centre of Spoleto, St Peter’s Church and the St Salvatore Basilica were built by the first Christians who arrived in the area between the 4th5th century B.C. The most famous monument in the city is the St. Maria Assunta Cathedral, with a fresco painted by Fra Filippo Lippi. Beyond the Town The 55km-long Spoleto-Assisi bike path is substantially flat, crossing the Valle Umbra and connecting Spoleto with Assisi through the wonderful landscape of the Umbrian valley, full of medieval towns which are perched like little jewels on hilltops. Other flat bike trails also wind across the plains, following river banks and passing medieval towns and villages untouched by tourism.

25 SPELLO

Not far from Spoleto is the medieval town of Spello, with its interlocked stone houses striding up Mt Subasio. The atmosphere of the town is immediately noticeable as soon as you step through the ancient doors which were built during Emperor Augustus’ reign. The city’s most important monuments include the Chiesa di Santa Maria Maggiore, which is well known for its Baglioni chapel painted by Renaissance artist Pinturicchio. Spello is also home to Villa Fidelia, which includes an ancient

Venus Temple, a Roman theatre and Roman thermal baths.

Middle Ages, and typically served during the Carnival in February.

In summer, it holds the Flower Festival where artists from around the world decorate the city’s streets with floral compositions. The town is also famous for its olive trees and during the olive tree festival, farmers parade on tractors decorated with olive branches.

Beyond the Town Spello is located on Mt. Subasio, which offers a variety of hiking trails up the mountain. From the medieval Porta Montanara, the 5km-long Number 52 trail skirts the restored Roman aqueduct which once transported water over a millennium ago between the tiny fortified hamlet of Collepino and the town of Spello. The path passes a sea of olive groves and Mediterranean woods at the foot of the mountain.

Spello is famous for its “Sagra della Bruschetta”, a festival that celebrates the humble Italian toasted bread. Not to be missed is the Crescionda, a sweet and sour 3-layered cake that dates back to the

Edition 09

Core Training

Adventure Sports Supplement

We’ve all heard the word ‘core training’ and ‘core strength’ thrown about in fitness circles. For athletes, whether you run, cycle or swim, you know that having adequate core strength is very important in order to avoid preventable injuries since most activities require a good body balance.

BIKING While many cyclists focus on cardio and leg workouts, it’s also important to focus on the core. For those crunched for time, check out this workout routine developed by Street. It lasts 10 minutes and focuses on your transverse abdominus, the innermost abdominal muscle. By working on it, you

stabilise the ‘girdle’ around your torso, and also on your lower back, obliques, glutes, hamstrings and hip flexors; basically your entire core.

Too easy? Try the boxer ball crunch – rotate your upper body clockwise as you sit up (like you’re painting a circle with your head), and repeat anti-clockwise.

alternate raising your legs from the floor. Do 20 repetitions.

Next, is the glute bridge. Lie down on your back, bend your knees with your ankles close to your glutes and feet facing down. The arms have to stay close to the core, with your palms down. Squeeze your glutes, raise your hips off the floor and push up from your heels to form a straight line from shoulders to knees. Hold for two seconds. Do 20 repetitions.

First, the stability ball crunch. Lie with the middle of your back on a stability ball, with your knees bent 90 degrees and your feet flat to the floor. Start by doing crunches – keep your elbows facing outside at all times. The third exercise is the hip extension. Lie with your hips and stomach on a stability ball, and your hands need to stay on the floor just under your shoulders. Then

Next is the plank; make sure to create a straight line from your shoulder to your ankles. Hold the position for 60 seconds. Follow that with the transverse plank. Lie on your right side propped up with your right forearm with elbows on the floor and hands pointing away from your face. Then lift your hips, keeping your right forearm on the floor. Keep the position for 60 seconds and then switch to your left side. End with the scissors kick. Lie on your back with your arms under your lower back. Keeping your shoulders and elbows on the floor, raise your legs 4 inches off the ground and scissor them: left leg over right, then right over left. Repeat the movements for 100 times.

Issue 09: Core Training

RUNNING Continue with abdominal crunches. Lie on your back and bring your chest toward your bent knees, and hands behind your head – don’t lock your fingers.

If you’re looking to improve your running, you’ll definitely benefit from core muscle development, as it distributes the stress of bearing your weight on two legs and stabilises your hips and lower back. Start with the basic plank and hold for 10 seconds, with 30 seconds of rest in between 2-3 repetitions. Increase the amount of the repetitions and duration over time.

Next is the Superman pose. Lie on your stomach with your arms stretched straight above your head, palms down. Then lift both your arms and your legs (from the hips) off the ground, leaving your torso on the ground. Hold the position for 5-10 seconds, and do 3 sets of 12. Only do this if you have a healthy back.

End with abdominal crunches with a twist – bring elbows to the opposite knee in a twisting motion.

Proceed with the transverse plank and similarly, increase the amount of repetitions and duration of the pose. For both, keep your abdominal muscles engaged, with pelvis and spine in alignment.

SWIMMING Swimming is a core activity with the largest amount of benefits for your back and shoulders.

Start with the “bird dog” training which emphasises lower back strength and balance. Get on your hands and knees and keep your back flat. Then raise your right leg and left arm off the floor; leg and arm need to be in line with your back before slowly coming back to the initial position. Hold for 5 seconds, and then switch leg and arm. Repeat 5-10 times for each arm/ leg. Next is the wheel rollout, which requires the use of an abdominal

wheel. Get on your knees as you hold onto the wheel. From this position, roll the wheel forward until your face is close to the floor before rolling back to the initial position. Repeat 10 times. Another exercise is the weighted plank. For this, you need a partner. Basically, reach the plank position and then ask the partner to place a weight (that you can handle) on your back and hold the position for 15 to 45 seconds. Continue with the medicine ball side throw, which increases rotational strength in the obliques. While standing (knees slightly bent) next to a wall, hold the medicine ball in front of you with both hands so that the ball is chest height. Bring the ball to the side of your body farthest from the wall. Then, throw the ball against the wall, as you rotate your torso; catch the ball on its rebound and repeat. Do 10 repetitions.

Next is the V-sit, or “Boat.” Begin in a seated position with your knees bent and your feet resting lightly on the ground as you balance on your sit bones. With your core engaged, straighten your torso and recline slightly. Extend your arms straight out in front of you, then extend your legs, creating a V-shape with your torso and legs. Hold for 30-60 seconds. End with the Stir the Pot exercise, which builds on your planking strength, using a stability ball. Place your elbows on the ball, and lean your body in a plank position with feet on the ground. Then rotate your forearms clockwise on the ball as if ‘stirring the pot’ 2-4 times before reversing direction. Do 8-15 sets.

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 Action X Store Big Pack Diving Adventure Limited Escapade Sports Excelsior Fitness Centre Fitness First Hong Kong Mountaineering Union Association Hong Kong Rugby Union Hong Kong Triathlon Association Island Wake Le Creperie Hong Kong Patagonia Hong Kong Protrek RC Outfitter Royal Hong Kong Yacht Club X Game CENTRAL Bull Bike Colour Six Laboratories Country Holidays Ltd (Reading Copy) Culture Club Discovery Forest 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 Mammut Central Shop Nature’s Village - Central Optimum Performance Studio Patagonia Hong Kong 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 Action X Store 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 Big Pack Hertz Rent A Car (Reading Copy) Main Street Café The Kowloon Cricket Club (Reading Copy) KENNEDY TOWN Blue Place Fish & Chick Jasper KOWLOON BAY Protrek Shop RC Outfitters 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) TLX Travel Hong Kong Wincastle Travel (HK) Ltd 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 Blue Place Chamonix Alpine Equipment International Elite Dive Centre (Reading Copy) Overlander RC Outfitters Sun N Sea Holidays (Reading Copy) The Big Packer X Game MUI WO China Bear Home Solutions

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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) 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 TSUEN WAN Blue Place (2 outlets) Reecho Protrek Shop TSUENG KWAN O Big Pack (2 outlets) TUEN MUN Gold Coast Yacht & Country Club Lingnan University (student Services Centre) Sports Performance Physiotherapy WAN CHAI Blue Place Booktique Bunn’s Divers Centre Caffe Kenon (Reading Copy) Cosmo Book Centre Ebeneezer’s Wanchai Fitness First - Hopewell Centre (Reading copies) Le Creperie Hong Kong 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) WESTERN DISTRICT Cafe Opendoor Chi Residences Starbuck Coffee YAU MA TEI Bull Triathlon Shop Protrek Reecho OTHERS Hong Kong Hobie Club (Reading Copy) Royal Geographic Society Events The Hong Kong Bird Watching Society