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 people fighting poverty • 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 & agree a training schedule accordingly • Form the support team • Buy the essential gears • Set a fundraising target, plan some FR activities, may even ask a friend to be your FR manager! Training • Start now! On weekly basis! 4-6 hours per training • At least a few 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… • Learn to do stretching properly, do it everyday. • 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 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 should be the “warm up”, don’t run. • Sai Wan Shan is unexpectedly difficult: hot, no wind! • Section 3 & 4 very tough, beware of injury • CP 4: the biggest temptation to quit! But if you can beat it, you will have done 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, 30-35 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 (I change to light running shoes in GP8 for the last two sections!) • Make your pack basic and light: Torches, bulbs, batteries & mobile are most important • Water: know the water points and plan accordingly. • 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, ready for long hours of waiting, some OTW experience is a big +. • Action plan: who 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 & effective (refresh & energizing!) Avoid over-support • food: warm, delicious, easy to digest, carbo, less meat, not greasy, don’t try anything new & funny on the day… • Safe the beer for the finish! I like potato soup, pasta with tomato sauce & a piece of chocolate cake! The week before the event day • Light exercise only, concentrate on stretching • Carbo-loading & drink a 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 in the CP (what to do, for how long) before arriving the CP… • “I want to sleep!” Ooop…well… make up your mind during training • Keep walking!!! Avoid long break, more short breaks instead (3-5 mins) • Always in a team, if one lags behind, let the fittest one walk with him/her • all new (cloth & gear) 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 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!! .