_We recommend as training to do the first half (start from
Discovery Bay and end in Nam Shan, Mui Wo), and then do the other half
(from Nam Shan to Discovery Bay) on a different day.
The Sunset ascent is particularly long (close to 1h ascent for the fastest time) and demanding, and occurs on the first half of the race so need to pace yourself to not burn out as other climbs will follow.
The training is similar to the one of a marathon, it consists in alternating running and hiking during long endurance (2-4 hours) training on trails.
TO BE A GOOD CLIMBER :
You can reinforce your musculature thanks to simple and regular exercises. Here are few examples:
-Climbing stairs (plenty in Hong Kong...), one by one or two by two (for more power) using the descent to recover. One or two sessions a week of 5-min ascents with breaks in between (repeat 5 times) . Don't forget to jog for 10 min as warm up, and to recover after the session.
-2 or 3 sessions of ten squats with impulse with breaks in between.
-Do the chair during one minute with feet close together and then run fast on 50 meters. Repeat 10 times.
The Sunset ascent is particularly long (close to 1h ascent for the fastest time) and demanding, and occurs on the first half of the race so need to pace yourself to not burn out as other climbs will follow.
The training is similar to the one of a marathon, it consists in alternating running and hiking during long endurance (2-4 hours) training on trails.
TO BE A GOOD CLIMBER :
You can reinforce your musculature thanks to simple and regular exercises. Here are few examples:
-Climbing stairs (plenty in Hong Kong...), one by one or two by two (for more power) using the descent to recover. One or two sessions a week of 5-min ascents with breaks in between (repeat 5 times) . Don't forget to jog for 10 min as warm up, and to recover after the session.
-2 or 3 sessions of ten squats with impulse with breaks in between.
-Do the chair during one minute with feet close together and then run fast on 50 meters. Repeat 10 times.
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