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Fuelling up

2017-06-15 03:42

By Ryan S. Blair   ONE OF ASIA’S TOP ADVENTURE SPORT ATHLETES, RYAN BLAIR (shown above training in HK) is co-founder of a group of outdoor companies (www.APA.co), and Director of The North Face and Specialized-sponsored Champion System Adventure athlete team. Ahead of the coming race season, he gives us his take on what to eat and drink to be at your best. The night before  Eat a normal-size meal of complex carbs, easy-to-digest proteins and healthy fats. Salmon pasta is a good choice. For single day races carbo-loading is not necessary – your body can’t process all the extra calories. Hydrate well so pee is clear. Morning of the race  Eat three hours before the race if possible. If you eat closer to the start time, cut down the amount you eat. Keep it light and simple and mostly carbs. Oatmeal or cereal (with low fat milk) and a banana is perfect. Drink water (around 0.5 litre/hr) until around 30 minutes before the start. Then stop drinking and try to pee out as much as you can with always one last pee just before the start – you don’t want to have to stop on the trail. During the race  Only use food and drink you have tested in training. Some gels and bars brands can be very sweet – many find GU have milder flavours. Eat a gel or something else (around 100 calories) every 45-60min depending on experience, pace and if you are consuming sports drink. For shorter races, stick with water, sports drink and gels. Over four hours, add a bit of protein also – a bar or gel with protein is perfect. The higher your heart rate the more you should stick to something easy to digest. Heavier bars, or food high in fat or with too much protein will just get stuck in your gut and take energy to digest. If you are out for more than six hours or so, your body will crave real food. If you have a support team, a sweet potato or soup can do wonders! Be careful with aid stations and don’t assume organisers and sponsors know what’s best for you. Aim to drink around 0.66 litre of water per hour. You can’t process much more and over-hydrating can also lead to cramps and more serious issues. Choose a sports drink with more electrolytes and not just sugary water. It’s crucial to aim for a full spectrum of minerals, not just sodium. Don’t overdo the sports drink – even in a hot race I find less than a litre appropriate every couple of hours. Remember you are getting some electrolytes also from gels and other food. Too much mixing can cause stomach distress. Post-race  To maximise recovery and/or gain the most from your effort, eat 45 minutes or less after your race or training session Ideally eat a recovery snack or drink with a 3- or 4-to-1 carbs to protein ratio eg. low-fat chocolate milk, a smoothie with whey protein, and some bread with honey. Remember, all the above advice is based on my personal experience and bodyweight (68kg) – you may find something else works better for you. There are lots of tasty race foods out there so keep experimenting – not on race day of course – to find something you also enjoy!

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Beginner’s tips for joining an Action Asia Sprint adventure race

2017-06-15 03:40

By Stone Tsang   “Action Sprint” is a series of running and scrambling adventure races in Hong Kong, which may present many challenges for the beginner. However, there is no need to fear -as long as you are well prepared and have enough training, I’m sure you will have fun!   Shoes First of all, let’s discuss the most important equipment: Shoes. There are very big differences between road running and off-road / trail running shoes.  When racing in an Action Sprint, surfaces normally consist of a combination of gravel, sand, dirt roads and even some slippery gorges. In addition, of course you have steep uphill and downhill sections which will make your feet suffer a lot. Therefore, it would be preferable for you to choose a running shoe which has a bit thicker sole for better strength and protection. Also, the more creases found on the bottom of the tread and the deeper these creases are usually the better. These will increase the shoes ability to “bite” or grip in any one given situation. It would be ideal if the body of the shoe is light weight and has a water run-off design, as you will often be getting your feet wet during competition. Most brands, such as The North Face, will have at least one model that fits this description.   Training Building your physical fitness and developing your running technique on the trail are two crucial ingredients needed in your successful preparation for an Action Sprint race. Actual field experience similar to the race is also an invaluable factor that can be achieved by running on mountain paths, technical trails, gorges, etc.   1. Physical Fitness: Improving your physical fitness will help your body to cope and adjust more easily to the difficulties of running in more demanding off-road terrain, as opposed to running on the road. Advice to the beginner is that we do not recommend any speed or interval training. Instead, we would like to suggest that you focus mainly on endurance running, running a minimum of 40 minutes approximately 3 times a week and completing each week with at least one training session on the trail or off-road.  It would be ideal to gradually increase your training time to at least 1 hour.  But remember not too increase duration too quickly to avoid injury.  A ten percent increase per month is good to start once you get your training program going.  Sometimes running uphill or up steep road are also another recommended training method for increasing your cardio-respiratory endurance and muscle strength.   As you gain experience you can develop a more comprehensive program that includes speed or internal training and longer endurance training.   2. Running Technique: In addition to the physical fitness it is also important to improve the body’s balance and co-ordination to be successful in an Action Sprint type adventure race. Concentration should also be maintained at all times just in case the situation of the path or trail may suddenly change. While running, the position of your vision should not be focused directly on your feet. Instead you should be scanning your vision a little further out into the distance so that you can assess the current situation of the trail surface. This will help you to plan your route well in advance and this will improve your overall speed greatly. Sometimes some sections in an Action Sprint are thick with forest or bush and steep, so it is recommended that your training also includes running and hiking through the bush on technical trails uphill and downhill. This will definitely help you with your muscle conditioning and will certainly make you faster on race day.  If possible, try to train on the race route prior to race day; once is enough. The better understanding you have of the route, the more confidence you will have to finish the race. It is important to run with confidence and courage. You may run more tentatively and slower in the beginning, but that is okay. Your confidence will begin to build with the more experience that you get. Try building your confidence by being more aggressive on downhill and gorge sections during training and then in a race it will be easier to push faster. Just believe in yourself and you can make it.   During the competition Make sure that you do not use up all of your strength and energy in the very beginning. This is a very easy and serious mistake to make. If you exhaust yourself too early, it will be very difficult to finish the race and it will be easier to get injuries. So please take the early sections nice and steady. Once your body has adapted then you can slowly increase your speed. Anyway enjoy your adventure race and Good luck!

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Preparing for 100-mile race is quite different than 100km race

2017-06-15 03:39

By Stone Tsang (I) Training: Quantity training is most important than quality training in 100miles race, that means you need to accumulate huge running mileages in training program. High intensity training is not as important in 100mile, but still some Tempo run training is good for your speed training. So try to run every day, or at least 5-6days a week, even just can spend 30mins to run one day. Let body get used to running as frequently as possible. Running then becomes more and more natural, sometimes even more comfortable than walking. Your Long Run (LR) is very important part for preparing 100mile race, so just go as long as you can manage, don’t care the speed and pace, walk and hiking are good be counted in your LR. Successive 2 or 3 days LR are good and effective way to build up your endurance. Practice all equipment and nutrition you are going to use in race day. Mental strength is also very important in 100mile race, not just physical training. Mental strength is more important than physical strength, because your body and fitness situation usually suffer a lot of up and down, you need to manage it well, otherwise easy to quit. Recovery strategy is very important part too, so active recovery (jogging 30min, etc.) and massage is good for recovery. Accumulating huge mileage training is easy to make our body injury, so must listen to our body, then make a recovery week after few tough weeks. I cannot tell how many weeks on then how many weeks off, because everyone is different. If we feeling no good during our training day, then just go slow/short run for instead of, or go home and take a good rest. Specific strength trainings is wise to add to your training program. 4 big areas: hip, glutes, hamstring and calf. Strength training good for muscle balance, strength and mobility. Also good for recovery and let you suffer less injury. This strength is not with heavy weights as can risk injury, instead resistant type exercises best. Training is tough for 100mile race, but try to add some interesting elements in the training that make it easier or different, such as run with other runners, run in different course/route, run at night time, take a break or slow down in some beautiful place/top of mountain, etc.   (II) Preparation and race strategy: Tape your toes, feet… add some resistance cream to any part of your body that is easy to get abrasion/bruise/blister. Bring pain killers for emergency Drink plenty of water 2 days before race, and eat quality foods Take an easy week, enough sleep one week before the race day. To roughly estimate the spending time between each CP, then calculate how many food and water you will bring and refill in each CP. Go slow at the beginning of the race, then try keeping steady pace or a comfortable pace. Keeping regularly drinking and eating, and try to eat some easy to digest real food in CP like congee, bread, banana, mash potato or soup Plan what you will need to do and refill in CP before arrival, don’t waste too much time in the CP. Run with high quality headlamp and get one more for spare. If feeling tight or unwell, slow down, or walk, take some deep breath, eat something, stretching for recovery. You can surprise yourself and recover during race and still have strong finish. Try to run with smile and relaxing mindJ, enjoy the long journey.

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STONE TSANG’s TOP 10 TIPS for Successful Trail Running

2017-06-15 03:26

Learn the tips for successful trail running

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Blog 3

2017-05-11 09:24

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Quisque ultricies volutpat neque, in vehicula mauris tempus vitae. Praesent eget leo elit. Proin ullamcorper mauris lacus, non luctus dui euismod eu. Nunc tincidunt, purus vitae tincidunt volutpat, dolor metus ullamcorper magna, nec aliquet velit magna quis nisl. Quisque euismod, metus nec efficitur cursus, elit neque aliquam erat, nec viverra massa leo vitae tortor. Donec in interdum augue, eget pellentesque tortor. Etiam ultricies interdum turpis eu vehicula. Nullam gravida lorem diam, at vehicula dui condimentum sit amet. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Maecenas vel consequat mi. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Quisque ultricies volutpat neque, in vehicula mauris tempus vitae. Praesent eget leo elit. Proin ullamcorper mauris lacus, non luctus dui euismod eu. Nunc tincidunt, purus vitae tincidunt volutpat, dolor metus ullamcorper magna, nec aliquet velit magna quis nisl. Quisque euismod, metus nec efficitur cursus, elit neque aliquam erat, nec viverra massa leo vitae tortor. Donec in interdum augue, eget pellentesque tortor. Etiam ultricies interdum turpis eu vehicula. Nullam gravida lorem diam, at vehicula dui condimentum sit amet. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Maecenas vel consequat mi. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Quisque ultricies volutpat neque, in vehicula mauris tempus vitae. Praesent eget leo elit. Proin ullamcorper mauris lacus, non luctus dui euismod eu. Nunc tincidunt, purus vitae tincidunt volutpat, dolor metus ullamcorper magna, nec aliquet velit magna quis nisl. Quisque euismod, metus nec efficitur cursus, elit neque aliquam erat, nec viverra massa leo vitae tortor. Donec in interdum augue, eget pellentesque tortor. Etiam ultricies interdum turpis eu vehicula. Nullam gravida lorem diam, at vehicula dui condimentum sit amet. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Maecenas vel consequat mi. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Quisque ultricies volutpat neque, in vehicula mauris tempus vitae. Praesent eget leo elit. Proin ullamcorper mauris lacus, non luctus dui euismod eu. Nunc tincidunt, purus vitae tincidunt volutpat, dolor metus ullamcorper magna, nec aliquet velit magna quis nisl. Quisque euismod, metus nec efficitur cursus, elit neque aliquam erat, nec viverra massa leo vitae tortor. Donec in interdum augue, eget pellentesque tortor. Etiam ultricies interdum turpis eu vehicula. Nullam gravida lorem diam, at vehicula dui condimentum sit amet. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Maecenas vel consequat mi.

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Blog post 2

2017-05-11 09:23

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Quisque ultricies volutpat neque, in vehicula mauris tempus vitae. Praesent eget leo elit. Proin ullamcorper mauris lacus, non luctus dui euismod eu. Nunc tincidunt, purus vitae tincidunt volutpat, dolor metus ullamcorper magna, nec aliquet velit magna quis nisl. Quisque euismod, metus nec efficitur cursus, elit neque aliquam erat, nec viverra massa leo vitae tortor. Donec in interdum augue, eget pellentesque tortor. Etiam ultricies interdum turpis eu vehicula. Nullam gravida lorem diam, at vehicula dui condimentum sit amet. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Maecenas vel consequat mi. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Quisque ultricies volutpat neque, in vehicula mauris tempus vitae. Praesent eget leo elit. Proin ullamcorper mauris lacus, non luctus dui euismod eu. Nunc tincidunt, purus vitae tincidunt volutpat, dolor metus ullamcorper magna, nec aliquet velit magna quis nisl. Quisque euismod, metus nec efficitur cursus, elit neque aliquam erat, nec viverra massa leo vitae tortor. Donec in interdum augue, eget pellentesque tortor. Etiam ultricies interdum turpis eu vehicula. Nullam gravida lorem diam, at vehicula dui condimentum sit amet. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Maecenas vel consequat mi. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Quisque ultricies volutpat neque, in vehicula mauris tempus vitae. Praesent eget leo elit. Proin ullamcorper mauris lacus, non luctus dui euismod eu. Nunc tincidunt, purus vitae tincidunt volutpat, dolor metus ullamcorper magna, nec aliquet velit magna quis nisl. Quisque euismod, metus nec efficitur cursus, elit neque aliquam erat, nec viverra massa leo vitae tortor. Donec in interdum augue, eget pellentesque tortor. Etiam ultricies interdum turpis eu vehicula. Nullam gravida lorem diam, at vehicula dui condimentum sit amet. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Maecenas vel consequat mi. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Quisque ultricies volutpat neque, in vehicula mauris tempus vitae. Praesent eget leo elit. Proin ullamcorper mauris lacus, non luctus dui euismod eu. Nunc tincidunt, purus vitae tincidunt volutpat, dolor metus ullamcorper magna, nec aliquet velit magna quis nisl. Quisque euismod, metus nec efficitur cursus, elit neque aliquam erat, nec viverra massa leo vitae tortor. Donec in interdum augue, eget pellentesque tortor. Etiam ultricies interdum turpis eu vehicula. Nullam gravida lorem diam, at vehicula dui condimentum sit amet. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Maecenas vel consequat mi.

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Blog title 1

2016-08-15 03:40

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Quisque ultricies volutpat neque, in vehicula mauris tempus vitae. Praesent eget leo elit. Proin ullamcorper mauris lacus, non luctus dui euismod eu. Nunc tincidunt, purus vitae tincidunt volutpat, dolor metus ullamcorper magna, nec aliquet velit magna quis nisl. Quisque euismod, metus nec efficitur cursus, elit neque aliquam erat, nec viverra massa leo vitae tortor. Donec in interdum augue, eget pellentesque tortor. Etiam ultricies interdum turpis eu vehicula. Nullam gravida lorem diam, at vehicula dui condimentum sit amet. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Maecenas vel consequat mi. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Quisque ultricies volutpat neque, in vehicula mauris tempus vitae. Praesent eget leo elit. Proin ullamcorper mauris lacus, non luctus dui euismod eu. Nunc tincidunt, purus vitae tincidunt volutpat, dolor metus ullamcorper magna, nec aliquet velit magna quis nisl. Quisque euismod, metus nec efficitur cursus, elit neque aliquam erat, nec viverra massa leo vitae tortor. Donec in interdum augue, eget pellentesque tortor. Etiam ultricies interdum turpis eu vehicula. Nullam gravida lorem diam, at vehicula dui condimentum sit amet. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Maecenas vel consequat mi. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Quisque ultricies volutpat neque, in vehicula mauris tempus vitae. Praesent eget leo elit. Proin ullamcorper mauris lacus, non luctus dui euismod eu. Nunc tincidunt, purus vitae tincidunt volutpat, dolor metus ullamcorper magna, nec aliquet velit magna quis nisl. Quisque euismod, metus nec efficitur cursus, elit neque aliquam erat, nec viverra massa leo vitae tortor. Donec in interdum augue, eget pellentesque tortor. Etiam ultricies interdum turpis eu vehicula. Nullam gravida lorem diam, at vehicula dui condimentum sit amet. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Maecenas vel consequat mi. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Quisque ultricies volutpat neque, in vehicula mauris tempus vitae. Praesent eget leo elit. Proin ullamcorper mauris lacus, non luctus dui euismod eu. Nunc tincidunt, purus vitae tincidunt volutpat, dolor metus ullamcorper magna, nec aliquet velit magna quis nisl. Quisque euismod, metus nec efficitur cursus, elit neque aliquam erat, nec viverra massa leo vitae tortor. Donec in interdum augue, eget pellentesque tortor. Etiam ultricies interdum turpis eu vehicula. Nullam gravida lorem diam, at vehicula dui condimentum sit amet. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Maecenas vel consequat mi.

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