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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 poverty reduction It’s a team sport: four members crossing the Finish line together

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the oxfam trailwalker

The Oxfam Trailwalker

My experience in completing 100km in 48 hours

Stephen Tsui

right perspectives
Right Perspectives
  • It’s a fundraising event of Oxfam, for poverty reduction
  • 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
Planning
  • Plan now
  • What is our objective? A party on the Trail?
  • Set a realistic target and adjust during training
  • Design a training schedule accordingly
  • Form the support team
  • Set a fundraising target, plan some FR activities, maybe a FR manager!
training
Training
  • Start now! On weekly basis! 4-6 hours per training
  • At least one 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
More training…
  • At individual level, more cardio training: jogging, swimming and weight training…
  • 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 as much as we can
the maclehose trail
The MacLehose Trail
  • Section 1 & 2 should be the “warm up”, don’t run.
  • Section 3 & 4 very tough, beware of injury
  • CP 4: the biggest temptation to quit! If you can beat it, you are 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!!!
kits gears
Kits & Gears
  • Shoes: the most important item, avoid heavy boots, start wearing now (change to light running shoes for the last two sections!)
  • Make your pack basic and light: Torches, bulbs, batteries & mobile are most important
  • Water : don’t rely solely on organiser
  • 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
A Good Support team
  • 3-5 members with positive energy, enthusiastic, willing to help, prepare for long hours of waiting, some TW experience is a big +.
  • Action plan: who to 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 but effective (refresh & energizing!)
  • food: warm, delicious, easy to digest, carbo, less meat, not greasy, don’t try anything new & funny on the day…
  • Safe the beer at the finish!
the week before 18 nov
The week before 18 Nov
  • Light exercise only, concentrate on stretching
  • Carbo-loading & drink 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
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 (what to do) in the CP when you are arriving…
  • “I want to sleep!” Ooop…well… make up your mind during training
  • Keep walking!!! Avoid long break, more short breaks (3-5 mins) instead
  • Always in a team, if one lags behind, let the fittest one walk with him/her
  • Everything new 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)
slide22

Good Luck, have fun

&

see you all at the Finish!!

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