Preparation tips for Lantau Trail runners

Lantau Base Camp's Shane Early has shared tips for final preparations ahead of the Salomon Lantau Trail 70 race at the end of the month.

The Salomon LT 70 covers the 70km of the Lantau Trail starting from 8.30am in Mui Wo on October 31. It has four checkpoints, or relay exchanges for relay runners, at Ngong Ping, Tai O, Tai Long Wan Catch Water and Shui Hau.

Solo racers will run the 70km Lantau Trail loop from Mui Wo and back, while relay race runners will form teams of four.

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Shane said the week before the event it was important to prepare your gear and ensure you have a race plan.

"They still have time to come to Lantau this weekend and hike or run a section they may not be familiar with," he said.

"Honestly the best advice is don't overdo it or run too much but also don't sit around and eat too much.

"I suggest a long fast hike this weekend which will be a good workout but not make them tired."

Shane said he was pleased with the enthusiasm for the race, which sold out in August. There are 420 solo runners and 31 relay teams of four taking part.

He said the event had drawn more than 50 overseas runners, many of whom are staying on Lantau.

He said the Lantau community was supporting the event in a number of ways.

"Local brand Lucho Dillito bars will be available at Ngong Ping," he said. "These are guava natural energy bars which are very popular with runners and cyclists.

"Wellcome store is helping with ordering fruit for the check points and we get our water from a supplier in Pui O. The trucks we rent come from Lee Hing Loong in Mui Wo."

He said after the event, restuarants such as China Bear, Taco Chaco and Deer Horn were offering meal deals for runners after the race.

"We are very pleased with the local support from businesses and are trying to get runners to visit them while out here training or on race day," he said.

But he said he still needed volunteers to help and had a paid position available for a delivery truck driver with knowledge of Lantau to work during the race.

"We still need Ham Tim people to volunteer to hang out at the pagoda in the afternoon and evening to cheer runners and give some directions towards Chi Ma Wan Rd," he said.

"We give water there for the runners if they need it. We ask that someone pick up the water from the race start/finish area next to China Bear.

"We also need more local residents to help from 8:15am - 8:40am to line the start past China Bear, the ferry pier and the round-about," he said.

"The police will help at the round-about but we use volunteers to guide the runners along the sidewalk and also warm local pedestrians that at 8:30am 400 runners will pass by rather quickly.

"We also encourage parents with kids in Halloween costumes to come to the start."

If you can help contact Shane at This email address is being protected from spambots. You need JavaScript enabled to view it.

Photograph courtesy of Lantau Base Camp

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