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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.
Numerous tips can be found on ultramarathonrunning.com
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
訓練分開兩日進行，第一部份(由愉景灣開始，終點為梅窩或南山)，第二部份（由南山開始，終點為愉景灣）。
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）。
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），第一或第二階段這個動作重複五次，中間休息五分鐘，連續訓練一星期。不要忘記這個練習前後要慢跑10分鐘熱身。
- 第二或第三階段做十次蹲下動作，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。
