1. Oxfam TrailWalker Top tips to make the experience even more enjoyable Steve Brammar Race Director Vibram® Hong Kong 100

2. Congratulations - getting a place is the hard part! Experience of a lifetime Opportunity to explore the best that Hong Kong has to offer With friends (old and / or new) Whilst getting fit(ter) Creating memories that you’ll keep forever And find out what you’re capable of…….

3. Sounds great. What could possibly go wrong? There are 6 main pitfalls to avoid: 1.Under-training 2.Mistakes with nutrition / hydration 3.Using kit that isn’t worn in / tested 4.Pacing errors (ie going out too fast) 5.Team dysfunction / ambition mismatch 6.Over-training (ie being tired on the startline) We’ll look at each of these in turn and see how best to avoid them.

4. Training There’s really no substitute for hiking / running in the hills. Ideally, you would cover each section of the trail at least once in training, ideally with your whole team (great excuse to spend time with friends in the best bits of Hong Kong). At the very least – stages 3 to 8. Build up gradually to minimise injury risk. Cycling (even in the gym) is a good way to build up the climbing muscles. Likewise stairmaster, treadmill, stairs (instead of lift) all help. But hiking/running in the hills is key. Remember rest is important too (again minimising injury risk)

5. Nutrition / hydration For a 100km event you need to take calories on board. Preferably mostly carbohydrates. You need to find out what food and drink agrees with your body when it’s under physical stress. Some like the convenience of fuel gels, others only like “proper food”. You find out by trial and error. Little and often is better than few big feeds. Try to eat at the top of hills when the body isn’t working so hard. In the heat the body often begins to crave salty (and reject sweet). Eg., boiled salted potatoes, rice balls, noodles, soup and bread. Beware hot food on hot days. If there is something you know you’ll always be able to eat in any circumstances, make sure that’s available to you. Drink regularly. Beware that after a few hours you may lose the appetite for sports drinks.

6. Kit Ensure your kit is tried / tested. In particular: Shoes, shorts, backpacks, socks – avoid blisters and chafing. Headlamp / torch. Hydration system. Do you need?: Legionnaire’s hat Blister treatment (hydrocol, second skin, compede) Vaseline / Glide Salt tablets / rehydration salts Warm layer / warm hat (particularly for night sections / stops) Sunscreen Antiseptic wipes

7. Pacing Errors It’s easy to get caught up in the excitement and atmosphere and to go out too quickly. It’s wiser to go out calmly and accelerate towards the end (if you still can). You have to go at the pace of the then slowest member of the team at all times. If the pace is too fast speak up immediately. This is crucial. Failure to realise that the team can only travel at the speed of the then slowest member will end in tears. The team’s efforts should be directed to making that member’s journey easier. No room for pride or ego! Uphill sections are the most risky for going too quickly and “blowing up”.

8. Team dysfunction / ambition mismatch It’s a TEAM EVENT. It’s all about getting the TEAM over the finish line. So: 1.Set a time goal that is realistic for every team member. Be honest and up-front or you’ll pay on the day. Remember – finishing AS A TEAM is a huge achievement, regardless of the time. 2.Stay together. That way you can communicate if a member is struggling, gauge pacing, carry each other’s packs, tell jokes, sing songs and help each other out. 3.Pace off the then slowest. 4.Look after each other – it often makes your own pain more bearable to focus on helping someone else in their struggle. Remind (force?!) each other to drink, to eat, etc. 5.If someone’s grouchy, understand that it’s just the effort/discomfort. But try not to be grouchy! 6.Still take responsibility for yourself – only you really know if the pace is too fast for you, if you need to eat more, rest, drink,etc

9. Over-training (ie being tired on the startline) In the week before the event, be prepared to rest a lot. Some start their “taper” 3 weeks beforehand. Personally, I reduce training from 2 weeks out, and sometimes just swim or do no exercise in the week before. Often the night before the event is difficult to sleep because of nerves, last-minute preparation, the early start, etc, so try to ensure good rest the few nights beforehand. The night before and the morning of the event, eat food that you know agrees with you. Remember, it’s better to be under-trained but fresh, than under- trained and tired, so take it easy in that last week – you won’t be able to improve your fitness at that stage anyway.

10. Support Team A support team is a great way for friends and family to be part of the event. Most supporters thoroughly enjoy the experience. Work out where they will meet you and what you will need. It’s amazing the boost you get from seeing supporters. Worth warning them that you might be grouchy, but you really do appreciate their help, deep down.

11. Enjoy it Oxfam TrailWalker will be hard and you’ll suffer But you’ll never forget the experience And it’s a privilege to be able to take part in such a wonderful, iconic event So, relax, stay calm, take it all in, look after each other, think of the money you’re raising and the good it will do and enjoy every single minute (even though some of them will be excruciating!) Best of luck and see you at the finish!