08 Mar, 2015
Finished
2015 - Bonaqua Action Sprint Sai Kung
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Course 比賽路線
Helmet - Mandatory
You MUST bring your own helmet (easy to buy at any bike shop) and carry the helmet with you entire race and WEAR the helmet during all rock scrambling sections and for all river rock sections including river gorge, swim area as climbing down rocks and final coastline on rocks before finish. Recommend wearing helmet the whole race for convenience. Any bike helmet is ok to use or climbing helmet.
Drinks on course
NO DRINKS AT START SO PLEASE BRING YOUR OWN DRINKS TO START THE RACE.
1 WATER CP on course - Bonaqua water & Aquarius sport drink
- 6 km - Beginning of River gorge
- Please bring your own water bottle waist pack or hydration system for re-fill. You will not be allowed to take the bottle away from the checkpoint
ANYONE CAUGHT throwing garbage on course other than checkpoint will face instant disqualifaciton.
Finish Line - 1 Bonaqua or 1 Aquarius sport drink while quantities last and beer while quantities last. Music for all competitors and volunteers.
Please bring a camelback with 1.5 – 2 litre capacity or waist pack water bottle holder to use for refilling.
The 12 km Course Route Description - Map in pdf download on left side
Course start - BBQ picnic area on Tai Mong Tsai Rd at Pak Tam Chung by the gate.
The race will start in the BBQ area near the AFCD toilets. Stay on the road (Tai Mong Tsai Rd) running up the main road to the High Island reservoir, left turn on the trail up to Tai Cham Koi (408m), down the other side to the Lok Wu hiking trail, right turn on the Lok Wu hiking trail and follow for 2km to the midpoint of the Lok Wu Gorge, right turn in the gorge which is usually dried out (very beautiful with lots of pools to see), some hand lines to hang on to in steep sections, (you will have an option to go through the trail in the trees if you don’t like the ropes), one last pool where you must go in which is around 5 meters in length (stay close to rocks if you don’t know how to swim as not very deep), right turn at the top of the Lok Wu gorge and a left turn on main hiking trail back to the same way you came in on the Lok Wu hiking trail, left turn towards Tai Cham Koi, up an over the same hill you hiked up earlier, straight down the steep trail towards the same main paved road you earlier came up on (Tai Mong Tsai Rd), right turn back to Pak Tam Chung and stay on road all the way to the finish. This is the same place you started.
Please DON’T THROW ANY GARBAGE ON THE COURSE.
Shorter Course
This is a difficult course to cut the slow people as once you are at the end of the Lok Wu hiking trail and inside the river gorge, weather you back track out or keep following the race course it is almost the same back to Pak Tam Chung so be prepared and bring a few extra energy bars in your hydration system in case you are not feeling so fit and want to walk. If there is an emergency there is a route out by the water station but still at least 25 minutes to the nearest road then the organizer would have to arrange transportation.
Cut off:
If competitors take more than 2 hours (11:00am) to do the first 7km of trail to the water check point they will NOT be allowed to continue in the river gorge and will be re-routed to Sai Wan Road and will have to walk out this way.
Average Time Expected
1.5 hrs – 3 hrs
Previous Winners on Sai Kung Course
Men
May 2005 - Mark Williams - 1:17:02 (slightly longer river start)
Mar 2006 - Gary Mandy - 1:17:56 (slightly longer river start)
Apr 2007 - Wong Wai Kin - 1:25:22 (slightly longer river start)
Mar 2008 - Jeremy Ritcey - 1:16:14
April 2009 - Clement Dumont - 1:20:00
April 2010 - Jeremy Ritcey - 1:24:49
Apr2011 - Clement Dumont - 1:14:25
Apr 2012 - Clement Dumont - 1:17:28
Apr 2013 - Romain Riche - 1:21:33
May 2014 - Romain Riche - 1:32:06
Women
May 2005 - Kei Bun Kin - 1:52:06 - (slightly longer river start)
Mar 2006 - Rebecca Climie - 1:51:40 (slightly longer river start)
Apr 2007 - Jeanette Holmes-Thomson - 1:40:27 (slightly longer river start)
Mar 2008 - Claire Chapman - 1:36:16
April 2009 - Claire Chapman– 1:43:23
April 2010 - Juliane Rethfeldt– 1:46:38
Apr 2011 - Nadia Koucha - 1:44:09
Apr 2012 - Zein Williams - 1:44:22
Apr 2013 - Claire Chapman - 1:39:24
May 2014 - Zein Williams -1:43:36
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.
Toilets upon arrival
There are toilets at start and finish.
Recommend using Pak Tam Chung toilets by the car park bus station when you arrive or public toilets next to the start/finish area inside the country park gate.
No showers at finish but a river 200m away and water basins
Most people use water basins on outside of toilet building to clean up and change clothes inside. Haven't seen showers but if anybody knows of any contact us and we'll update this section.
FOOD AFTER RACE
Food can be purchased in the noodle stand 100 meters away next to the taxi/bus stand.
Hydration & Food – What to bring on course
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 the course bring at least 3-4 gels, maybe 1 energy bar and possibly 2-3 salt tablets.
750 ml - 1 liter of sport/energy drink – If you plan on running the course with 2-3 gels and 2 salt tablets).
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.
Garbage on the course:
ANYBODY FOUND THROWING EMPTY GEL WRAPPERS, GARBAGE OR EMPTY BOTTLES ON THE COURSE WILL BE DISQUALIFIED AND FINED.
Sunscreen and Clothing
Recommend using sunscreen as in any kind of weather you can get burnt and wear light weight quick dry material shirt or singlet (or Action SPRINT singlet) that will dry fast when wet. Note if you prefer running in cycling pants/tights a few people have ripped holes in their bums before from sliding on their bums so beware. Normal running shorts are fine. Some prefer a bit stronger material and slightly longer pair of shorts compared to the ultra thin running shorts. Comes down to what you find comfortable in off road running.
WHERE TO BUY HYDRATION SYSTEMS?
http://www.actionxstore.com has good prices
Hong Kong Island stores:
Action X
G/F, 28 Bonham Strand
Sheung Wan, Hong Kong
Store Hours : +852 3102 2977
*MTR Exit: Sheung Wan – A2
頭盔 – 規定裝備
必須自備頭盔(可於任何單車店舖購買)。賽事全程必須帶備頭盔，尤其石澗、河澗，沙灘石灘，游泳區(如適用)必須戴上。建議賽事全程配戴頭盔。單車頭盔或攀登頭盔皆可。
賽事提供飲品
起點不設任何飲品，起跑前請自備飲品。
水站1 個 - 提供Bonaqua 飲用水及Aquarius運動飲品
第一水站位置: 約起跑後6公里，河溪開始位置
請自備水樽、盛載器具或水袋式盛水裝置(建議1.5-2公升)，方便於補給站補充水。水站的水樽不可帶走。
任何被發現/ 舉報於補給站以外拋棄垃圾，將被取消參賽資格。
終點提供Bonaqua 飲用水或Aquarius運動飲品，派完即止。另設啤酒，派完即止。
12公里賽程 – 賽事地圖可於本賽事網頁左方”DOWNLOAD PDF”內下載。
賽事起步 - 大網仔路燒烤場，位於北潭涌傷健樂園禁區閘口旁。
賽事將於燒烤場外出起步 (附近為漁護署洗手間)。沿大網仔路上斜方向前往萬宜水庫，左轉入小山徑登上大枕蓋(408米)。從山另一邊下山到達廘湖郊遊徑，廘湖郊遊徑右轉及沿此路2公里到達廘湖澗中間折返點位置，此時右轉。通常此處地帶乾涸(有多個小水潭，風景怡人)。接著於多個斜坡處有繩索扶手(若不喜歡繩索扶手，閣下可穿越樹叢小徑)。於最後一個小潭必須經過约5米濶(若閣下不善泳術，請靠貼石旁，此處深水)。往後廘湖澗頂右轉，及回到主山徑路口左轉返回大枕蓋，沿路但相反方向返回北潭涌終點。
縮短賽程/ 中途退出賽事
這是一條比較困難的賽道，因為當閣下進入廘湖郊遊徑或於河澗位置退出，要折返或繼續進行的距離幾乎相同。若有須要或閣下想以步行形式完成賽事(時間相對較長)，請帶備額外能量食品。若參賽者於中途退遇緊急事故，水站附近有折返路徑，但仍須步行最少25分鐘到達最就近路口，待大會安排交通。再次提醒各位退出之參賽者，向位於終點之大會計時工作人員報到(退出賽事)，方便大會妥善紀錄及處理。
大會截跑時間
起步2小時(即早上11:00)，若參賽者未能於限時前完成首7公里(即水站位置)，該等參賽者將不能繼續前進，必須繞道直接前往西灣路返回終點。其賽時紀錄將被列為”未能完成賽事”(DNF)。
平均賽事時間
1.5-3小時
過往賽事紀錄 - 西貢賽事
男子
May 2005 - Mark Williams - 1:17:02 (slightly longer river start)
Mar 2006 - Gary Mandy - 1:17:56 (slightly longer river start)
Apr 2007 - Wong Wai Kin - 1:25:22 (slightly longer river start)
Mar 2008 - Jeremy Ritcey - 1:16:14
Apr 2009 - Clement Dumont - 1:20:00
Apr 2010 - Jeremy Ritcey - 1:24:49
Apr 2011 - Clement Dumont - 1:14:25
Apr 2012 - Clement Dumont - 1:17:28
Apr 2013 - Romain Riche - 1:21:33
May 2014 - Romain Riche - 1:32:06
女子
May 2005 - Kei Bun Kin - 1:52:06 - (slightly longer river start)
Mar 2006 - Rebecca Climie - 1:51:40 (slightly longer river start)
Apr 2007 - Jeanette Holmes-Thomson - 1:40:27 (slightly longer river start)
Mar 2008 - Claire Chapman - 1:36:16
Apr 2009 - Claire Chapman– 1:43:23
Apr 2010 - Juliane Rethfeldt– 1:46:38
Apr 2011 - Nadia Koucha - 1:44:09
Apr 2012 - Zein Williams - 1:44:22
Apr 2013 - Claire Chapman - 1:39:24
May 2014 - Zein Williams -1:43:36
洗手間
位於賽事場地燒烤場內，場內未有沖身設施，200米外有小河，或可使用洗手間鋅盆。
食物
賽後可於位於約100米外巴士站旁小食亭購買
補充水份及食品 - 賽事進行中
應帶備多少水 / 能量飲品?? 建議帶備運動飲品 - 含鈉質預防抽筋。
如閣下步行完成賽事 - 建議1.5-2公升運動飲品，帶備3-4包能量果膠，或1條能量棒及2-3片食鹽片劑。
如閣下跑步完成賽事 - 建議750毫升 - 1公升運動飲品，帶備2-3包能量果膠及2片食鹽片劑。
補充水份形式 (比賽日前之星期五及星期六)
建議比賽日前一天飲用大量水及運動飲品。除水份外，亦同時需要補充礦物質/ 電解質。由於香港天氣炎熱及潮濕，大會非常建議參賽者於賽前兩天起開始增加攝取水份。
食用形式 (比賽日前之星期五及星期六)
建議比賽日前48小時前開始提高碳水化合物攝取量。避免比賽日前一晚進食肉類等比較難消化食物。嘗試高能量早餐食品(如香蕉燕麦粥，飯類等)及最少於賽前2-3小時食用，以便有足夠時間消化。
賽道上棄置垃圾
任何被發現/ 舉報於補給站以外拋棄垃圾，將被取消參賽資格。
防曬及衣著
建議任何天氣情況下亦應使用防曬用品。選擇快乾、輕量物料衣服，能於汗濕情況下迅速排汗及乾透。厚薄長短跑褲則視乎個人喜好。賽前當心貼身跑褲是否已耗損。
添置水袋式盛水裝置
ACTION X STORE 門市店舖 – 香港上環文咸東街28號地下 - 上環港鐵站 A2 出口。
門市時間: 星期一至日 11:00AM - 8:00PM
行李寄存
跑手包於Action X Store 領取，行李牌將放於跑手包內。收到行李牌後，請寫上參賽號碼(行李牌號碼跟參賽號碼相同)，並於賽前把該行李牌綁於行李上，以便直接寄存行李。賽後，請出示閣下號碼布，工作人員將根據參賽號碼及經核對後，為閣下領取行李。請把貴重物品留於家中，如行李有損失，大會將不會負責。
以上內容以網頁內之英文版本為準
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