Race Media

How to Train for Action Asia MSIG 50 event.

by Circuit25, Outdoor Group Training.

Get fit – show it!

The next big event in the Territory is Action Asia Event's MSIG Lantau 50 km on December 6.  While registration is still open, we want to share some tips with you, because we know that some of you will be there challenging that grueling course.

We can dissect this topic for hours, but here are a few key points that must be taken into consideration for complete and thorough preparation.

1. Consistent endurance training - Training at least twice a week, long runs at your target heart rate (THR), or so called “conversational pace”. In our Circuit25 Running For Endurance (RFE) program we use a special formula to calculate the THR and train specifically for endurance events with consistently effective results. Your coach will correct your running form, give you good drills and stretches and training advice. RFE programme was originally developed for professional triathletes by our founder and an avid triathlete Davide Butson. However, it works for all endurance events and all levels. In fact, beginners usually make especially impressive progress. One of our members started the program saying “I don’t know if I can run one mile”, and completed a 10K road running race just few week later. This is what we love to see!

 2. Strength and Conditioning (S&C) - Many of us find out the hard way, that one cannot just do one race after another without allowing time for S&C, for the core and legs. Core and upper body strength is often neglected by runners, and sometimes to detrimental results. A weak core makes a runner vulnerable to injury. We recommend 2 sessions per week of sport-specific S&C. In Circuit25 we have an "Ultimate Core Training Session" every Friday night in Victoria park, which complements our Running For Endurance program.

3. Proprioception and reaction. Trail running is all about changing terrain, different surfaces and unpredictable weather conditions. That’s why we love this sport! And that’s why good balance and quick reactions are extremely important. Sharp turns, weird rocks and sleeping reptiles are part of the game. You must be trained to react quickly! That’s why we include balance and plyometric exercises in our sessions. Because we know it’s more fun to hop over cones on one leg with a group of friends, than to do it on your own.

4. Proper warm-up, cool down and stretching - Why have a coach or a trainer? A good coach or trainer always has the athlete’s overall wellbeing as their number one priority. We may push you sometimes through the “valley of pain”, but that’s just the cherry on top. Our main goal is to lead you steadily and carefully to the next level of fitness and happiness. Good warm-up, cool down and stretching are essential when training for a long term goal, or for a demanding race like Action Asia MSIG 50. An athlete’s body is like a race car, it needs special care and attention.

Happy training, and you can still sign up for Action Asia MSIG50 here:

http://www.actionasiaevents.com/our-events/upcoming-events/2015-lantau-50/overview.html

Choose from 50km, 27km and 16km options.

Our Circuit25 team will be there to support you and to cheer you on to victory!

Olya Korzh

Circuit25 Outdoor Group Training.

Get fit – show it!

www.circuit25.com