18 Mar, 2018

26 Days

2018 - Ricoh Healthy Hike & Run

  18 Mar, 2018
  Tai Tong Shan, Tai Lam, N.T., Hong Kong   Trail hike and run options

Course 比賽路線

5 km - 223m elevation gain,  232m elevation loss. Total gain/loss 455m. Max elevation 161m.

 

13km - Hysan Healthy Hike & Run

13 km - (13.2km) 572m elevation gain 571m elevation loss. Total gain/loss 1143m. Max elevation 221m.

 

 

19km (19.75km) - see updated pdf on left side of this page under DOWNLOAD PDF

MAPS UPLOADED ON LEFT OF THIS PAGE UNDER DOWNLOAD PDF

 
Course marking -
Yellow A5 size signs and bright pink ribbons

 

5 km course description: (5.5 km) HIKERS & RUNNERS - Yes you can walk this if you want to. Time limit - 3.5 hours
Elevation gain 223m, elevation loss 232m, total gain/loss 455m, min elevation 29m, max elevation 161m.

Race starts at 8:50am IN BBQ AREA above Po Leung Kuk and below parking lot where kiosk is in largest BBQ area. This will be a mass start with those in the 5km / 13km & 21km starting together. All will go an estimated 1.5km along the cement road into the Tai Lam country park to a major “Y” junction. Please remember when you hit this first major junction the 5km participants will go LEFT and the 13km/21km participants will go RIGHT.  The 5km hikers & runners will follow the road just over 1km down hill until the FIRST main trail junction on your left with a country park sign post and you will turn here. If you keep running down the road past this another 400m by mistake you will reach the water checkpoint which is for 13/21k runners so please turn around and go immediately back to the correct left turn you were suppose to take. Follow this left Yuen Tuen trail up over a slight hill and down a long hill total around 2.5km until the last left staircase uphill turn leading to the back of the BBQ where the finish is less than 800m uphill. Easier than it looks as elevation map a little misleading due to size. Winning 9 year old girl ran it in under 30 minutes before so not that difficult, but a good workout for the family and those wanting a relaxing hike or easy run for a change.

No water checkpoint:as only drinks at finish for 5km.



13 km course description: (13.2 km) - time limit 4 hours.

Elevation gain 572m, elevation loss 571, total gain/loss 1143m, min elevation 46m, highest elevation 221m.

Water checkpoint:  Total 1 - End of reservoir approx 10.2km (bring your own water bottle for refill as using large Watsons 18L carboys). Bananas and orange at CP. Time limit 3 hours.

Race starts at 8:50am IN BBQ AREA. This will be a mass start with those in the 5km / 13km & 21km starting together. All will go an estimated 1.5km along the cement road into the Tai Lam country park to a major “Y” junction. Please remember when you hit this first major junction the 5km participants will go LEFT and the 13km/21km participants will go RIGHT. For the 13km/21km participants you will follow the same trail for 5km then there will be another junction on the downhill road section where 13km participants will go LEFT into the reservoir McLehouse trail and 21km participants will go straight further down the road. The 13km participants will run along the main MacLehose trail until the end of the reservoir and cross a small bridge by the cement main road and picnic table area where the water cp will be (This is called CP3 at 10.2km as sharing with 21km runners). Once thru this check point participants will go up the road to your LEFT approximately 400m to the Yuen Tuen Trail entrance on RIGHT side (same as 5km turn off the road) and everyone follows Yuen Tuen trail for approx 2.5 km until the last left staircase on your LEFT and approx 800m uphill turn leading to the back of the BBQ where the finish is. Course marked with ribbons and A5 size signs so please slow down at all junctions to observe for course direction signs.


19 km course description:
- time limit is 5 hours

Race starts at 8:30am IN BBQ AREA. The 19km will start on it's own. (5km / 13km will leave 20 minutes later. All will go an estimated 1.5km along the cement road into the Tai Lam country park to a major “Y” junction. Please remember when you hit this first major junction the 5km participants will go LEFT and the 13km/19km participants will go RIGHT. For the 13km/19km participants you will follow the same trail for 4km then there will be another junction on the downhill road section where 13km participants will go LEFT into the reservoir McLehouse trail and 19km participants will go straight further down the road another 300m until a LEFT turn by the entrance to the DAM. The route will follow the main mountain bike trail around the reservoir until the water checkpoint one located in the grass picnic area where the WSD road connects with the road crossing the Dam. Runners will cross the main dam and stay on the main road until the first junction where they will turn LEFT AND CONTINUE UPHILL FOLLOWING THE MAIN TAI LAM CHUNG RESERVOIR TRACK ROAD for approximately 2km until the bridge by the river where the marshall will be to send you up a short trail that connects to the Yuen Tuen Country trail. This route will go around the reservoir mostly on the Yuen Tun Country trail following marked ribbon course and A5 size arrow signs that will eventually lead them back to the end of the reservoir where you will cross the road and follow a very narrow trail down to the bridge at the back of the picnic area where the water checkpoint 2 is located that shares also with the 13km. Once thru this check point participants will go up the road approximately 400m to the Yuen Tuen Trail entrance on RIGHT (same as 5km turn off the road) and everyone (all categories) follow Yuen Tuen trail approx 2.5km until the last LEFT and approx 800m uphill turn leading to the back of the BBQ where the finish is. Course marked with ribbons and A5 size signs so please slow down at all junctions to observe for course direction signs.


Cut-Offs for 19km

Water / Medical Cp1 - 1 hr 30 min (10:00 am) - BBQ area at Tai Lam Chung before DAM

Water / Medical Cp2 - 4 hr (12:30 pm) - Tai Tong Shan Rd & Maclehose trail stage 10 picnic area (those cut will be driven back to finish)

FINISH - 5 hr (1:30 pm)

FINISH LINE FOR ALL AND 19km all checkpoints (bring your own water bottle for refill as using large Watsons 18L carboys). Bananas and oranges at CP.


TIME LIMIT FOR 19 KM IS 5 hrs. Cut-off times will be enforced and participants will NOT be allowed to continue on the general race course, but there is an option if cut-off to short-cut the mountain section if participants choose to accept a time penalty and walk direct to cp2. The same with time penalty from cp2 to cp 3, however if cut at cp3 the runner would get a 1 hr penalty. Race Director has final say.
SUPPORT FROM FRIENDS – only at cps allowed.

Garbage on course:

DON’T THROW ANY GARBAGE ON THE COURSE. Anyone caught throwing a water bottle or food wrapper/other on the trail will be disqualified.

What to do if an accident / emergency on the course -

There is an emergency rescue safety radio team around the course and marshals with mobile phones, together with medical first aid at the main entrance finish area and at all checkpoints. If you see someone who is in obvious need of help please stay with them and ask the next person who passes you to request for help to the next marshal on course and let them know the competitor number/name if possible and what kind of injury it is. (i.e. broken ankle, twisted knee, injured arm, life threatening, etc). The person you ask to get help should continue along the course to the first available marshal and tell them the location of the injured person. The marshal they contact will phone, radio or SMS/Whats APP the emergency headquarters who will dispatch someone to come out. Depending on the seriousness and location of where on the course this could be someone walking/running, car even helicopter depending on seriousness. If at finish line and injured they may call an ambulance or even a taxi and tell you to go to the Hospital to be treated.

Briefing before the race:

There will be a short briefing before the race 10 minutes before the race start. This is to highlight issues above and any other new forgotten issues. If any competitors have issues that think should be raised that are not listed on this website, please click the "Contact Us" option above and send email  to the Enquiry option with “pre race briefing” as the headline and we will view your comments. If you feel we have forgotten something important and should be emailed to all please highlight this also.

Course route, race signage and ribbon marking

There is a map of the Tai Lam course uploaded on the LEFT side of the webpage under DOWNLOAD PDF as pdf attachment. We request all competitors to print out the map and bring with them incase they get lost if they believe they might get lost. Also recommend a recce of the Tai Lam area if not familiar with the area. During the race the course junctions will be marked with arrow signs with left, right, straight ahead arrows together with pink or orange ribbons (shown at race briefing) hanging from fences/tree branches on any confusing intersections to guide you the correct way. There will be little markings once you are on the trail or road until you reach the next intersection.


Previous Winners:

2010 Winners
21km Men's winner - Seth Fischer - 1:53:31
21km Women's winner - Nora Senn    - 2:29:35
13km Men’s winner – Adrian King - 57:46
13km Women’s winner – Lynne Poelmann – 1:23:46

5km Men’s winner - Tang Tak Nam 38:18
5km Women’s winner - Dorothee Chareyron - 39:29

2011 Winners
21km Men's winner – Clement Dumont - 1:46:59
21km Women's winner – Jeanette Wang - 2:23:23
13km Men’s winner – Wong Kwok Leung Steve - 1:03:44
13km Women’s winner – Michelle Whitehead - 1:15:20

5km Men’s winner - So Lai Yin Dick - 0:27:54
5km Women’s winner - Caitlin Fowlds - 0:29:01

2012 Winners
21km Men's winner – Rudy Gilman - 1:55:53
21km Women's winner – Lucy Marriott - 2:11:57
13km Men’s winner – David Woo - 1:06:16
13km Women’s winner – Jeanette Wang - 1:16:26

5km Men’s winner - Lai Yin So - 0:25:10
5km Women’s winner -Yuka Nagano - 0:34:41

2013 Winners
21km Men's winner – Darren Benson - 1:47:05
21km Women's winner – Emma Bruce - 2:15:48
13km Men’s winner – Wong Ho Chung - 1:00:42
13km Women’s winner – Aine O’Connell - 1:15:20

5km Men’s winner - Ching Kwan Yeung - 0:28:44
5km Women’s winner - Olya Korzh - 0:26:50

2014 Winners
21km Men's winner - ERICH FELBABEL - 2:02:21
21km Women's winner - Emma Drake - 2:22:09
13km Men's winner - LEE Chun Yin - 1:11:34
13km Women's winner - Justine Clark - 1:18:25

5km Men's winner - MO Long Ki - 0:25:40
5km Women's winner - NAGANO YUKA - 0:30:56

2015 Winners
21km  - Siu Keung Stone Tsang - 1:51:07
21km  - Zein Williams - 2:10:20
13km  - Chung Tak Lun - 1:05:07
13km  - Marie Gaschignard - 1:22:53

5km  - Long Ki MO - 0:26:00
5km - Yuka Nagano - 0:30:48

2016 Winners
21km - Vlad Ixel - 1:44:03
21km - Zein Williams - 2:14:13
13km - Sam Fletcher - 0:59:03
13km - Joyce Edmondson - 1:14:36

5km - Long Ki MO - 0:27:19
5km - Ngo Ching Yip - 0:30:45

2017 Winners
19km - Vlad Ixel - 1:32:37
19km - Angelika Hahn - 2:04:17
13km - Michael Cheung - 01:07:43
13km - Pauline Revet - 1:28:18

5km - Tsz Chun Au Yeung - 00:25:35
5km - Pauline Courret - 0:28:11

PASSING ON THE COURSE – THE CORRECT WAY

If you must pass someone please yell, “passing on your left” or “passing on your right”. If someone is passing you please be considerate and let them overtake you. No pushing and shoving please.



Hydration & Food on course – Race Day – What YOU SHOULD BRING

How much water / energy drink to start with??? RECOMMEND SPORT DRINK AS SODIUM INSIDE TO REDUCE CRAMPING.

You must bring your own drinks to start with so recommend:

1.5 - 2 liters of sport/energy drink– If you plan on walking fast the longer course bring at least 4-5 gels and maybe 1 energy bar.

750 ml - 1 liter of sport/energy drink – If you plan on running the shorter course (with 3-4 gels). More quantity if you plan on hiking.

DON’T THROW GARBAGE ON THE COURSE. BRING YOUR OWN WATER WAIST BOTTLE OR HYDRATION SYSTEM.

Hydration on Friday & Saturday BEFORE RACE DAY

Recommend to drink lots of water and energy drinks the day before the race. Don’t just drink water but get minerals / electrolytes in your body as well. We’re serious about this as with the hot Hong Kong weather and high humidity it is better to start hydrating TWO (2) DAYS BEFORE THE RACE.

Food on Friday & Saturday BEFORE RACE DAY

Recommend starting carbo-loading at least 48 hours before the race and not just waiting until the night before. AVOID MEAT THE NIGHT BEFORE as takes more than 24 hours to fully digest and will make you feel sluggish. Try to have a good breakfast (banana oatmeal, rice, etc) at least 2-3 hours before the start of the race in order for good digestion.

Course Design:
Designed by Michael Maddess (Race Director & Course Designer) who's organized over 190 events with Action Asia Events and one of the most experienced Race Directors in Asia. Michael Maddess an active trail runner, originally from Vancouver, Canada who was Race Director of the World Police Fire Games Triathlon in Canada before moving to Asia, has worked on over 17 Action Asia Challenges across Asia including Singapore, Malaysia, Taiwan, 3 Vietnam adventure races and 3 day stage marathon races, 1 Laos 100k ultra event, regional MSIG AA 50 series, 2 Himalayan Mtn Bike races, over 25 Action SPRINT HK adventure races, 8 Action Asia Off Road HK bike races, worked/competed in numerous other road races/triathlons including completing 3 Ironman triathlons (10hrs 52min), 1st runner-up in 100km trailwalker in 11hrs 16min (record for HK resident) 3x in 13 hrs 25 min, 12hrs 44min, 12hrs 39min, 3rd in HK100 in 12hrs 30min, winner of Sabah 3 day adv race 3x and 8th overall Gobi 250km race. He's also coached dragonboat, soccer and baseball teams, climbed to 15,000+ft Annapurna Basecamp, made it up to 5000m in Sichuan within 24hrs of getting off plane and jumps off bridges in Nepal for fun. If he's not outside designing a course, he's not having fun.

地圖已上載到本頁左手面"DOWNLOAD PDF"附檔部份。

賽道標示 - A5尺寸黃色指示牌及鮮粉紅絲帶。


5公里賽道描述: (5.5公里) - 全程限時3.5小時。
歡迎喜歡遠足人士參與,享受遊山樂趣。

垂直攀升距離223米,垂直下降距離232米,總相差值455米,最少攀升為29米,最大攀升為161米。

賽事於早上8:50最大燒烤場地起步(保良局對上,停車場以下之位置)。所有5/13/21公里組別同時起步。開首1.5公里石屎路後進入大欖郊野公園主要"Y"形路口。請注意於此主要"Y"形路口,5公里參賽者"左轉",13及21公里參賽者右轉。5公里參賽者沿路下坡約1公里,直至遇到第一個位於左手邊之主要山徑路交(郊野公園指示板)左轉。如閣下錯過此路口繼續前進400米,便誤闖13/21公里水站。此時,請調頭,折返到原本應該轉彎位置。微上坡沿元荃古道再下坡共約2.5公里後,到達最後左手邊上山梯級,便返回燒烤場地後面,約距離終點800米,最後上坡到達終點。

跟據以往紀錄,9歲女童亦能於30分鐘內跑畢全程,路線是簡單易明的。最適合一家大小參與或有興趣嘗試行山活動人士參與。

沿途不設水站: 大會於終點水站提供飲料予5 公里參賽者。


13公里賽道描述: (13.6公里) - 全程限時4小時。

垂直攀升距離572米,垂直下降距離571米,總相差值1143米,最少攀升為46米,最大攀升為221米。

水站: 共1 個 (水塘尾-大公約8.5公里) 限時3小時

賽事於早上8:50最大燒烤場地起步(保良局對上,停車場以下之位置)。所有5/13/21公里組別同時起步。開首1.5公里石屎路後進入大欖郊野公園主要"Y"形路口。請注意於此主要"Y"形路口,5公里參賽者左轉,13及21公里參賽者右轉。13及21公里參賽者沿此路大約4公里,便到達另一路口下坡位置,於此路口13公里參賽者"左轉"進入水塘-麥理浩徑,而21公里參賽者則繼續前進。13公里參賽者沿此麥理浩徑直走到水塘尾,經過一條小橋位於石屎路段及野餐檯子附近(此為CP3 - 與21公里參賽者共用之水站)。越過此水站後,左前方約400米位置,便到達元荃古道入口(右手邊- 與5公里參賽者路線滙合)。微上坡沿元荃古道再下坡共約2.5公里後,到達最後左手邊上山梯級,便返回燒烤場地後面,約距離終點800米,最後上坡到達終點。

沿路A5尺寸黃色指示牌及鮮粉紅絲帶標示方,建議參賽者不時留意標記及指示。


19公里賽道描述: 全程限時5小時。

垂直攀升距離981米,垂直下降距離994米,總相差值1583米,最少攀升為0米,最大攀升為305米。

賽事於早上8:30最大燒烤場地起步(保良局對上,停車場以下之位置)。所有5/13/19公里組別同時起步。開首1.5公里石屎路後進入大欖郊野公園主要"Y"形路口。請注意於此主要"Y"形路口,5公里參賽者左轉,13及19公里參賽者"右轉"。13及19公里參賽者沿此路大公約4公里,便到達另一路口下坡位置,於此路口13公里參賽者左轉進入水塘-麥理浩徑,而21公里參賽者則繼續前進300米左右,直至到達水塘入口左轉。賽道將沿水塘主要爬山單車徑,直到水站1(CP1) -位於水務署、水霸路段交界之野餐草地)。參賽者保持於原路上,並越過水霸直至遇到第一路口位置,便往下坡走往懲教所方向約500米,再遇到左手邊另一峽窄小徑(此路盡頭是一隧道)。此小徑約半路程右手邊,於小叢中有另一小山徑,此山徑為通往圓墩方向。長約1公里之單程窄巷後,便回到斜坡山徑。經過山坡後回到草地,進入主要遠足山徑直往圓墩。到達郊野公園指示牌4路交位置,然後左轉進入圓墩郊遊徑。19公里沿著水塘方向跟隨絲帶及A5路標指示,來到水塘盡頭。橫過小路到達橋處回到水站3(CP3)-與13公里參賽者共用之水站。越過此水站後,左前方約400米位置,便到達元荃古道入口(右手邊- 與5公里參賽者路線滙合)。微上坡沿元荃古道再下坡共約2.5公里後,到達最後左手邊上山梯級,便返回燒烤場地後面,約距離終點800米,最後上坡到達終點。
 
沿路A5尺寸黃色指示牌及鮮粉紅絲帶標示方,建議參賽者不時留意標記及指示。
 

19公里限時時段
水站/救護 檢查站1 - 限時1.5小時(即早上10:00) - 水霸前之大欖涌燒烤場地
水站/救護 檢查站2 - 限時4小時(即下午12:30) - 大棠山路及麥理浩徑第10段野餐營地
終點 - 限時5小時 (即下午1:30)

限時時段生效時,參賽者不能前進及繼續賽事。及須留於該檢查站等候大會車輛接返終點。若於檢查站1(CP1)限時時段生效時,參賽者可選擇捷徑避走山坡部份,繞道直達檢查站2(CP2)繼續前進,唯參賽者須接受該比賽成績不獲大會認可及歸入為DNF(未能完成賽事)。

比賽途中,垃圾處理:
比賽過程中,不可隨處拋棄垃圾。任何被舉報/發現之個案,該參賽者將被取消參賽資格。

意外/ 緊急事故:
大會設緊急無線電急救支援、賽道糾察及於檢查站設急救單位(及終點)。若閣下發現任何參賽者於途中需要急救支援,請陪同該參賽者(紀錄姓名、參賽號碼、聯絡號碼及傷勢情況等),並向其他參賽者到最就近/下一救護站要求支援。大會將調動最就近人士進行急救支援。視乎現場可到達情況,步行/車行/直昇機支援將作對應處理。若終點站,則視乎情況安排救護車或的士自行前往醫院治理。

賽前講解:
賽前10分鐘左右,大會將於起跑區進行簡佈。大概有關賽道注意地方及提示。如有任何疑問未能於本欄陳述,參賽者請點擊"CONTACT US"以便把提問交到大會手上。有關提問題目可註明"PRE RACE BRIEFING"。

地圖/ 賽道指示牌/ 絲帶記號:
有關賽事地圖,請留意左方"DOWNLOAD PDF"附檔部份。參賽者若不熟識賽道/有懷疑,請打印並攜同地圖以作不時之需。賽道上之路口將用鮮橙/鮮粉紅之絲帶提示/識別(於比賽簡佈時展示),通常掛於籬笆、樹梢上。返回大路後,該等指示將相應減少。


過往賽事紀錄

2010 
21km 男子冠軍 - Seth Fischer - 1:53:31
21km 女子冠軍 - Nora Senn    - 2:29:35
13km 男子冠軍 – Adrian King - 0:57:46
13km 女子冠軍 – Lynne Poelmann – 1:23:46

5km 男子冠軍 - Tang Tak Nam 38:18
5km 女子冠軍 - Dorothee Chareyron - 39:29

2011 
21km 男子冠軍 – Clement Dumont - 1:46:59
21km 女子冠軍 – Jeanette Wang - 2:23:23
13km 男子冠軍 – Wong Kwok Leung Steve - 1:03:44
13km 女子冠軍 – Michelle Whitehead - 1:15:20

5km 男子冠軍 - So Lai Yin Dick - 0:27:54
5km 女子冠軍 - Caitlin Fowlds - 0:29:01

2012 
21km 男子冠軍 – Rudy Gilman - 1:55:53
21km 女子冠軍 – Lucy Marriott - 2:11:57
13km 男子冠軍 – David Woo - 1:06:16
13km 女子冠軍 – Jeanette Wang - 1:16:26

5km 男子冠軍 - Lai Yin So - 0:25:10
5km 女子冠軍 -Yuka Nagano - 0:34:41

2013 
21km 男子冠軍 – Darren Benson - 1:47:05
21km 女子冠軍 – Emma Bruce - 2:15:48
13km 男子冠軍 – Wong Ho Chung - 1:00:42
13km 女子冠軍 – Aine O’Connell - 1:15:20

5km 男子冠軍 - Ching Kwan Yeung - 0:28:44
5km 女子冠軍 - Olya Korzh - 0:26:50


2014 
21km 男子冠軍 - ERICH FELBABEL - 2:02:21
21km 女子冠軍 - Emma Drake - 2:22:09
13km 男子冠軍 - LEE Chun Yin - 1:11:34
13km 女子冠軍 - Justine Clark - 1:18:25

5km 男子冠軍 - MO Long Ki - 0:25:40
5km 女子冠軍 - NAGANO YUKA - 0:30:56

2015
21km 男子冠軍 - Siu Keung Stone Tsang - 1:51:07
21km 女子冠軍 - Zein Williams - 2:10:20
13km 男子冠軍 - Chung Tak Lun - 1:05:07
13km 女子冠軍 - Marie Gaschignard - 1:22:53

5km 男子冠軍 - Long Ki MO - 0:26:00
5km 女子冠軍 - Yuka Nagano - 0:30:48

2016
21km 男子冠軍 - Vlad Ixel - 1:44:03
21km 女子冠軍 - Zein Williams - 2:14:13
13km 男子冠軍 - Sam Fletcher - 0:59:03
13km 女子冠軍 - Joyce Edmondson - 1:14:36

5km 男子冠軍 - Long Ki MO - 0:27:19
5km 女子冠軍 - Ngo Ching Yip - 0:30:45

2017

19km 男子冠軍 - Vlad Ixel - 1:32:37
19km 女子冠軍- Angelika Hahn - 2:04:17
13km 男子冠軍 - Michael Cheung - 01:07:43
13km 女子冠軍- Pauline Revet - 1:28:18

5km 男子冠軍 - Tsz Chun Au Yeung - 00:25:35
5km 女子冠軍- Pauline Courret - 0:28:11

當超前時候- 建議做法
當超前時揚聲,"你左邊有人"或"你右邊有人"。相反,若有人超前閣下時,請大家禮讓,避免碰撞。


賽事中 - 建議水份及食物補充
賽事起初需要多少水份/ 運動飲料?? 建議選取運動飲料,因內含鈉成份,有助減少抽筋。


賽事起步,參賽者需自行帶備飲料,大會建議:
1.5-2公升運動飲料 - 若閣下計劃快速步行長程距離賽事,最少帶備4-5包能量啫喱及或者能量棒一條。

750毫升-1公升運動飲料 - 若閣下計劃跑畢短程距離賽事(3-4包能量啫喱);若是遠足形式,數量便要相應增加。

比賽過程中,不可隨處拋棄垃圾。請自行帶備腰包式水壺或背囊式水袋裝置。


賽前之星期五及星期六開始為身體儲備水份
建議於賽事前一天,飲用大量水份及能量飲料。不要只補充水份,礦物質及電解質亦同樣對身體重要。我們應認真對待,尤其是香港天氣潮濕悶熱,更應於賽事前兩天開始讓身體儲備,補充水份。

 

賽前之星期五及星期六膳食準備
不要等到賽事前一晚才讓身體攝取碳水化合物。建議大家最少於賽事前48小時讓身體儲備額外碳水化合物。賽前晚上應避免進食肉類,因肉類或要用上24小時才能完全消化。嘗試於賽前2-3小時吃一頓豐富早餐(例如香蕉燕麥,飯之類),確保足夠時間消化。

以上內容以英文版本為準。

26 Days

Recommend this to friends