Quick tips when preparing for the race
- Warm-up
Use gentle movements and pre-hike ‘moving’ stretches of the legs, sides and upper body to increase blood flow to prepare muscles for optimum performance without over-stretching. Remember not holding long, static stretches as these tend to ‘shut-down’ not ‘open-up’ the muscles.
- Focus on breath
By side stretching and moving the upper body gently we prepare the lungs, ribcage and thoracic area for improved breathing which helps largely in endurance and stamina. Watching our breathing pattern in exercise and using it to our advantage is really smart and can help focus and push us through the steeper parts.
- Core reminder
Our core is also stimulated to activate through breathing. We want to move through the Lantau 50 with as much energy and efficiency as possible. Using our core muscles will assist with this as well as bringing superior endurance through energy saved from limbs over-working and tiring unassisted.
- Alignment and Posture
Save energy by watching posture and therefore have better recruitment of muscles assisted by the core in the most energy-saving way. For example recruiting the assistance of the glutes and hamstrings to push us up the hill instead of depending on the quads to pull us on up. Using core and in particular, the lower glutes or sit bones area, with breath and pelvic floor will feel so much easier on your body.
- Hydration and Nutrients / Nutrition
Stay well hydrated. Your body will need a regular supply of calories, electrolytes and fluid to stop cramping.
- Train
Do plenty of long hikes/ runs before the event to make sure you know what works for you in terms of food, clothing, socks, footwear, bag, drinking bottle etc.
Warm-up gently before and try stretching during the hike/run/event.
Pace yourself so you don’t CRASH at the end! Breathing focus helps.
Go, Go, GO!
I am happy to support healthy living Lantau events and will be at the start to do a guided 15 minute warm-up for all participants
Recovery is important too…
I will have a pop-up studio at the finish ready to accommodate tired muscles that need relaxing and stretching. Come and try a few techniques to avoid lactic acid build-up and ‘heavy, painful legs’ for 3 days!!
Find Foam rollers are a great way to release the built-up toxins, ease out fatigue tightness and release back ache.
Stretches for 30-60 seconds on tightened muscle groups can bring great relief as there is no longer such a demand to perform required from the body.
Epsom salts to take home to soak in the bath / footbath also at the finish (while stocks last) relieve achey muscles too.
Jill Marshall
Pilates Coach
http://jillmarshallpilates.com/
Use gentle movements and pre-hike ‘moving’ stretches of the legs, sides and upper body to increase blood flow to prepare muscles for optimum performance without over-stretching. Remember not holding long, static stretches as these tend to ‘shut-down’ not ‘open-up’ the muscles.
- Focus on breath
By side stretching and moving the upper body gently we prepare the lungs, ribcage and thoracic area for improved breathing which helps largely in endurance and stamina. Watching our breathing pattern in exercise and using it to our advantage is really smart and can help focus and push us through the steeper parts.
- Core reminder
Our core is also stimulated to activate through breathing. We want to move through the Lantau 50 with as much energy and efficiency as possible. Using our core muscles will assist with this as well as bringing superior endurance through energy saved from limbs over-working and tiring unassisted.
- Alignment and Posture
Save energy by watching posture and therefore have better recruitment of muscles assisted by the core in the most energy-saving way. For example recruiting the assistance of the glutes and hamstrings to push us up the hill instead of depending on the quads to pull us on up. Using core and in particular, the lower glutes or sit bones area, with breath and pelvic floor will feel so much easier on your body.
- Hydration and Nutrients / Nutrition
Stay well hydrated. Your body will need a regular supply of calories, electrolytes and fluid to stop cramping.
- Train
Do plenty of long hikes/ runs before the event to make sure you know what works for you in terms of food, clothing, socks, footwear, bag, drinking bottle etc.
Warm-up gently before and try stretching during the hike/run/event.
Pace yourself so you don’t CRASH at the end! Breathing focus helps.
Go, Go, GO!
I am happy to support healthy living Lantau events and will be at the start to do a guided 15 minute warm-up for all participants
Recovery is important too…
I will have a pop-up studio at the finish ready to accommodate tired muscles that need relaxing and stretching. Come and try a few techniques to avoid lactic acid build-up and ‘heavy, painful legs’ for 3 days!!
Find Foam rollers are a great way to release the built-up toxins, ease out fatigue tightness and release back ache.
Stretches for 30-60 seconds on tightened muscle groups can bring great relief as there is no longer such a demand to perform required from the body.
Epsom salts to take home to soak in the bath / footbath also at the finish (while stocks last) relieve achey muscles too.
Jill Marshall
Pilates Coach
http://jillmarshallpilates.com/
|
We recommend as training to do the first half (start from Mui Wo and end in Nam Shan), and then do the other half (from Nam Shan to Mui Wo) 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. Numerous tips can be found on ultramarathonrunning.com |
我們推薦訓練分開二天進行，第一部份(由愉景灣開始，終點為南山梅窩)，第二部份第二天（由南山開始到愉景灣）。
大東山的斜坡特別長和崎嶇(最快需要一小時完成)，此路段會在上半部份出現，所以要留意自己的速度，避免消耗太多體力。 訓練類似馬拉松形式，在小徑上跑步和步行需交替進行，亦要很多耐力（2-4小時）。 成為良好的攀山者: 您可以以簡單和定期的訓練,以加强肌肉強度。以下有幾個例子: · 跑樓梯(尤期在香港)，以一級或兩級的上落練習（氣力的訓練），每星期訓練一至二次，每次重複練習5組，中間休息5分鐘。不要忘記練習前後要慢跑10分鐘熱身。 · 做二組或三組后做十次蹲下動作，中間要有休息。 · 雙腳蹲在椅子上一分鐘，然後快速步行五十米，重複十次。 香港參加者訓練計劃快將公布，請留意公佈。 |
我們推薦訓練分開二天進行，第一部份(由愉景灣開始，終點為南山梅窩)，第二部份第二天（由南山開始到愉景灣）。
大東山的斜坡特別長和崎嶇(最快需要一小時完成)，此路段會在上半部份出現，所以要留意自己的速度，避免消耗太多體力。
訓練類似馬拉松形式，在小徑上跑步和步行需交替進行，亦要很多耐力（2-4小時）。
成為良好的攀山者:
您可以以簡單和定期的訓練,以加强肌肉強度。以下有幾個例子:
· 跑樓梯(尤期在香港)，以一級或兩級的上落練習（氣力的訓練），每星期訓練一至二次，每次重複練習5組，中間休息5分鐘。不要忘記練習前後要慢跑10分鐘熱身。
· 做二組或三組后做十次蹲下動作，中間要有休息。
· 雙腳蹲在椅子上一分鐘，然後快速步行五十米，重複十次。
香港參加者訓練計劃快將公布，請留意公佈。
大東山的斜坡特別長和崎嶇(最快需要一小時完成)，此路段會在上半部份出現，所以要留意自己的速度，避免消耗太多體力。
訓練類似馬拉松形式，在小徑上跑步和步行需交替進行，亦要很多耐力（2-4小時）。
成為良好的攀山者:
您可以以簡單和定期的訓練,以加强肌肉強度。以下有幾個例子:
· 跑樓梯(尤期在香港)，以一級或兩級的上落練習（氣力的訓練），每星期訓練一至二次，每次重複練習5組，中間休息5分鐘。不要忘記練習前後要慢跑10分鐘熱身。
· 做二組或三組后做十次蹲下動作，中間要有休息。
· 雙腳蹲在椅子上一分鐘，然後快速步行五十米，重複十次。
香港參加者訓練計劃快將公布，請留意公佈。
