The University of Hong Kong HKU Marathon Team 2015
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Training Resources


Seminars

n   Seminar 1:
     Nov 8, 2014 (Sat) - How to tackle your upcoming marathon race

n   Seminar 2:
     Nov 26, 2014 (Wed) - The importance of fluid balance, ways to hydrate and fuel your performance with drinks

n   Seminar 3:
    Dec 3, 2014 (Wed) - Performance effect of carbohydrate ingestion and intake
 

3-day workshop - Effective Training to Improve Your Marathon Performance

n   Understand Your Heart Rate: Establishing Safe and Effective Zones for Training

n   Dynamic Warm Up Drills, Injury Prevention and Core Training

n   Strengthening and Stretching Exercises: To be a stronger and healthier runner

  


Seminar 1
How to tackle your upcoming marathon race

Date: Nov 8, 2014 (Sat)

Time: 2:00pm-3:30pm

Venue: TT303, T. T. Tsui Building, HKU (Map)

Description

A good marathoner should be able to maintain a steady pacing over a longer period of time. Participants will learn to maintain good running economy and the ability to run on different terrains (uphill, downhill bends and turnabout, asphalt, sidewalk) and during different environmental conditions (temperature, wind speed humidity). Techniques for running and overall pre-race preparation for the SCM will be covered.
 

Target audience

All levels
 

Medium

Cantonese, supplemented by English
 

Instructor

Mr. Kenneth Liang
Health and Fitness Officer, HKU Institute of Human Performance

Mr Liang is an ACSM-certified Clinical Exercise Specialist and NSCA-certified Strength and Conditioning Specialist. He was also the Coaching Director of the Hong Kong Amateur Athletics Association from 1989 to 1994 and Coach Development Officer of the HKSI 1994.
 

Class size

50 people (minimum 20 people)
 

Registration

Closed
 

 

Seminar 2
The importance of fluid balance, ways to hydrate and fuel your performance with drinks

Date: Nov 26, 2014 (Wed)

Time: 7:00pm-8:00pm

Venue: KB111, Knowles Building, HKU (Map)

Description

Participants will learn about:
- factors that limit performance
- the importance of correct hydration and how to balance CHO intake/fluid intake effectively during the race in relation to gastric emptying behaviours
- how to avoid dehydration & glycogen depletion
- types of drinks may help or harm your performance
- simple ways to monitor fluid balance
- some thermal stress guidelines
 

Target audience

All levels
 

Medium

English
 

Instructor

Dr Duncan Macfarlane
Director and Associate Professor, HKU Institute of Human Performance

Having gained his double-major BSc (Physiology & Biochemistry; 1st Class Honours in Physiology) and BPhEd at Otago University, Duncan Macfarlane was a Commonwealth Scholar at University College, Oxford, where he obtained his DPhil in respiratory physiology. Dr Macfarlane joined the University of Hong Kong in 1994 where he is currently an Associate Professor (Exercise Physiology) and Director of the Institute of Human Performance.

He is an editorial board member of the Journal of Sports Science and the International Journal of Behavioral Nutrition and Physical Activity, as well as a Fellow of the American College of Sports Medicine, as well as a Level III accredited Anthropometrist, and has published over 80 international research articles related to physical activity and health.
 

Class size

50 people (minimum 20 people)
 

Registration

Closed
 

 

Seminar 3
Performance effect of carbohydrate ingestion and intake

Date: Dec 3, 2014 (Wed)

Time: 7:00pm-8:00pm

Venue: KB111, Knowles Building, HKU (Map)

Description

Participants will learn about the performance effect of carbohydrate ingestion, carb-loading as well as guidelines for carbohydrate intake to improve recovery in a short term and long term.
 

Target audience

All levels
 

Medium

English
 

Instructor

Dr Tanja Sobko
Assistant Professor, HKU Institute of Human Performance

Tanja Sobko (PhD, Karolinska Institutet, Sweden) has over 12 years of extensive cross-sectional academic and research experience on childhood overweight and obesity, mechanisms behind and early prevention strategies. She has also contributed with some work on early nutrition for WHO, programme for Nutrition, Physical Activity and Obesity.

She has been actively practicing Aikido for the past 17 years and has a black belt since 2006.

She also has specific research interests in the fields of nutrition, physical activity and health, physical activity and obesity, early obesity prevention, nutrition and human performance, as well as sport nutrition.

She is the course coordinator of Physical Activity and Health, and Sport Nutrition in IHP.
 

Class size

50 people (minimum 20 people)
 

Registration

Closed
 

 


3-day workshop - Effective Training to Improve Your Marathon Performance

Workshop Series - Effective Training to Improve Your Marathon Performance 

n   Understand Your Heart Rate: Establishing Safe and Effective Zones for Training

n   Dynamic Warm Up Drills, Injury Prevention and Core Training

n   Strengthening and Stretching Exercises: To be a stronger and healthier runner

Session 1

Nov 13, 2014 (Thur)

7:15pm-8:45pm

Running track, Stanley Ho Sports Centre, HKU (Map)

Session 2

Nov 15, 2014 (Sat)

11:00am-12:30pm

IHP Active fitness room, HKU Centennial Campus, HKU (Map)

Session 3

Nov 20, 2014 (Thur)

7:15pm-8:45pm

Running track, Stanley Ho Sports Centre, HKU (Map)

 

Description

At this 3-day workshop, participants will learn more about using their heart rate to gauge their efforts. The heart rate is a pretty good indicator of exercise intensity. Participants will learn how to monitor their heart rate so they can have more effective training.

In addition, participants will learn about running drills, injury prevention and dynamic warm up drills in core training. This will be useful for runners of all abilities.

Participants will also learn strengthening exercises as well as dynamic and static flexibility exercises so they can become stronger and healthier runners.

*It is 3-day workshop series and participants will have to join all 3 sessions.
 

Target audience

All levels

Medium

Cantonese, supplemented by English
 

Instructors

Mr. Kevin Tang
Fitness Programme Officer,
HKU Institute of Human Performance

Kevin is Fitness Programme officer at the Active Health Clinic and earned his degree in Sports Science and Leisure Management from the University of Hong Kong in 2006. Additionally, Kevin holds a number of certifications in health and fitness: ACSM-Certified Health & Fitness Specialist, NSCA-Certified Strength and Conditioning Specialist and NSCA-Certified Personal Trainer. He is responsible for organizing sports and health related activity programmes and is involved in coaching both running speed and fitness through some of the Active Health programmes.

 

Mr. Siu Chuen Pang
Exercise Specialist,
HKU Institute of Human Performance

Chuen is an Exercise Specialist at the Active Health Clinic, Institute of Human Performance. He holds a Bachelor Degree in Sports Science and Leisure Management from the University of Hong Kong and a Master degree in Sports Medicine and Health Science from the Chinese University of Hong Kong. Chuen is a NSCA-Certified Strength and Conditioning Specialist, NASM-Certified Personal Trainer, and ACSM-Certified Clinical Exercise Specialist. He is responsible for fitness and health training for different populations as well as athletes.

 

Mr. Yen Kit Man
Active Campus Coordinator,
HKU Institute of Human Performance

Mr. Yen holds a Bachelor's Degree in Sports, Health and Management, Dutch Fitness Trainer A Certificate and is also a NSCA-Certified Strength and Conditioning Specialist. As a Black Belt holder, he is an experienced martial arts practitioner and has been a trainer in various martial arts disciplines for many years. He is responsible for the fitness guidance of students and staff and also assists in the management of the daily operations at the IHP Active Gym at the Centennial Campus.

 

Mr. Jacky Ngan
Fitness Trainer,
HKU Institute of Human Performance

Mr. Jacky Ngan joined the Institute of Human Performance as a professional fitness trainer after graduating from the University of Hong Kong in 2014. Besides a Bachelorís Degree in Exercise and Health, he also holds an AASFP Advanced Personal Fitness Trainer Certification. His experiences in sports include coaching football and outdoor activities and he also has a deep interest in Rugby, Soccer and Crossfit. Jacky is responsible for the fitness guidance of students and staff and also assists in the management of the daily operations at the IHP Active Gym at the Centennial Campus.
 

What to bring

             Heart rate monitor, if you have one.
             Sport attire, e.g. shirt, shorts, and running shoes
 

Reminder

Please have your meal 1-2 hours prior to each session
 

Class size

50 people (minimum 20 people)
 

Registration

Closed
 


 

 

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