The Oxfam Trailwalker My experience in completing 100km in 48 hours Stephen Tsui

A team of four, to complete 100km in 48hrs

Right Perspectives It’s a fundraising event of Oxfam, for poverty reduction It’s a team sport: four members crossing the Finish line together It’s challenge, not only our physical strength but also our attitude It requires planning, training and good execution And it should be fun !!

Planning Plan now What is our objective? A party on the Trail? Set a realistic target and adjust during training Design a training schedule accordingly Form the support team Set a fundraising target, plan some FR activities, maybe a FR manager!

Training Start now! On weekly basis! 4-6 hours per training At least one long training of 10 hours or above Safety FIRST!!! Never walk alone, avoid hot sun, ask friends or support team to join training! Knowing each other, not just the pace, but personality & style Test the new gears: shoes, clothes, torch… For the new walkers, walk all sections at least once. Night walk is a must! Stop intensive training two weeks before the event.

More training … At individual level, more cardio training: jogging, swimming and weight training… The best alternative to the real trail is STEP, try walking up to your office or home every day! Eat less meat, more vegetable Reduce our body weight as much as we can

Make your training enjoyable!

Try different routes if you can afford

Get a map of the MacLehose Trail

Test the gear during training

The MacLehose Trail Section 1 & 2 should be the “warm up”, don’t run. Section 3 & 4 very tough, beware of injury CP 4: the biggest temptation to quit! If you can beat it, you are much more than 1/3! Walking up Beacon Hill after mid-night can be v sleepy! Try to avoid walking up Needle Hill at noon time! Tai Mo Shan is not as steep as you think while going down is not as easy as you think. Last two sections: flat and boring, a test to our endurance, patience and emotion! With some training, hrs is not difficult!!!

Would be great if you have more than one team walking together!

Kits & Gears Shoes: the most important item, avoid heavy boots, start wearing now (change to light running shoes for the last two sections!) Make your pack basic and light: Torches, bulbs, batteries & mobile are most important Water : don’t rely solely on organiser Food: don’t bring too much, you will not have big appetite Vaseline is surprisingly helpful! Personal favorites: a small towel to dry the sweat, dried apricot for energy

A Good Support team 3-5 members with positive energy, enthusiastic, willing to help, prepare for long hours of waiting, some TW experience is a big +. Action plan: who to do what at which CP at what time Roles: Bring good food, takes pictures, time control, psychological support, massage, co-walk… Make the support simple, short but effective (refresh & energizing!) food: warm, delicious, easy to digest, carbo, less meat, not greasy, don’t try anything new & funny on the day… Safe the beer at the finish!

I like potato soup, pasta with tomato sauce & a piece of chocolate cake!

The week before 18 Nov Light exercise only, concentrate on stretching Carbo-loading & drink lot of water Check weather forecast, adjust your gear Team meeting for last minute reminders, pass support stuff to your support team & last round of beer. After this, stop consuming alcohol! Start sleeping early, not only the night before.

More tips on the trail … Walk according to the plan, don’t be disturbed by other teams. Time control at the CPs; avoid mini party (unless it’s the plan!), talk about the plan (what to do) in the CP when you are arriving… “I want to sleep!” Ooop…well… make up your mind during training Keep walking!!! Avoid long break, more short breaks (3-5 mins) instead Always in a team, if one lags behind, let the fittest one walk with him/her Everything new at CP8, have a pair of light running shoes Have some co-walkers at CP9 & 10 will be nice, (if they are of your pace)

Tell medical workers: “thanks but I’m in a rush!”

Three missing one is less than perfect!

This should be our target: four together as a team!

And don’t forget to ask your friends to bring champagne to the Finish!

Good Luck, have fun & see you all at the Finish!!