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!!