2025 HK100 Race Tips
Posted on January 10 2025
2025 HK100 Race Tips
If you were fortunate enough to receive a successful entry into the HK100, you're likely aware that the event is just around the corner! The race begins at Pak Tam Chung, located on the eastern edge of Hong Kong's New Territories, and meanders westward along scenic coastal trails, traversing beaches, passing through historic villages, climbing hills, and navigating valleys before concluding with a descent from Tai Mo Shan, the tallest peak in Hong Kong.
1. Pacing, Pacing, Pacing
As is the case with many ultra races, effective pacing is crucial, and the HK100 is no exception. Take heed of the wisdom shared by John Ellis, a top ultra runner from Hong Kong and a pacing expert: "Pacing is essential. The initial 52 kilometers up to CP5 Kei Ling Ha features only 1,600 meters of elevation gain and is quite manageable. Resist the urge to sprint at the start; it's vital to conserve energy for the 2,900 meters of elevation gain in the latter half of the race. There are no significant hills of +400 meters in the first half, but expect seven in the second half.” We have talked to some top elite athletes, their average HR for 100K is around 140 i.e. low HR first half and then pushing higher after halfway. You can review the master class athlete Wong Ho Chung share his 100K heart rate plan Here
2. Download the GPS File
It's highly recommended you download the race GPX in advance to your watch to make sure it would have any wrong turn especially when it's getting dark after a long day, the GPS watch navigation alert could be a big help to make sure you don't waste time on unnecessariness checking. You can download all the latest 103K, 56K and 33K HK100 race from below here
If you are not sure how to download GPX file into your watch, Wong Ho Chung also shared a nice video explanation here
Be sure to download the GPX routes for HK100 to plan your race. Access the GPX files for HK100
With a distance of 100km to cover, a variety of challenges could arise during the journey. To assist you in achieving your objective of completing the race and earning that coveted HK100 finisher's hoodie, we have gathered some essential advice for you.
3. Nutrition planning and refuelling at CPs
With the global warming effect, weather in January could be very unpredictable. It could be down to few degrees (when the sun is down) or up to 20+ degrees (during day time). Proper electrolyte refuel is key important especially for overseas runners from the US or Europe not very used to Hong Kong hot and humid weather. We recommend fuelling with fluid that included energy and electrolyte during long distance race to less loading your stomach.
Also, the race is super well organised with well supplied CPs including water, Overstims sports drink, bread, fruit, crackers and even a few guest appearances like rice balls - which means you can carry less nutrition from the start. Use a sandwich bag to run-and-go at the CPs then eat on the climbs later on. Furthermore, you can save a bit of weight and carry less liquid if you just drink a bit more at each of the CPs.
4. Use the Halfway Drop Bag
Participants can leave one drop bag at checkpoint 5 (Kei Ling Ha - 52km). This is a great place to stow your Gipron poles as well as a lightweight windproof or rainproof jacket and/or beanie and gloves. The weather should be somewhere around 12-20 degrees celsius but it could feel like 5 degrees with 20kph winds on top of Tai Mo Shan at night.
If you really want to save weight, you may consider starting with an ultralight torch (mandatory gear) and switch it out with your regular headlamp at CP5 for when you need some proper lumens at night. Of course, this only applies if you get to CP5 before sundown.
5. Weather Conditions in Hong Kong
The weather in Hong Kong can be quite unpredictable. Although it may feel cooler in January, the humidity will range from 65% to 90%, so be mindful of how much you sweat. Excessive perspiration can lead to dehydration and muscle cramps later on, so make sure to stay hydrated and maintain your electrolyte levels.
For those who often experience cramps while racing, CrampFix might be a helpful solution, as it's currently the only produce with low dosage to cure muscle cramps within seconds. Best to take it when you feel a cramp is leading up.
6. Choose Suitable Footwear
Selecting the right shoes is crucial. Given the extensive pavement and stairs at HK100, opt for footwear that offers ample cushioning yet can manage a few slippery areas near Ham Tin, Kai Kung Shan, and Ma On Shan. Trail shoes with a more stable outsole platform featuring Vibram Megagrip are ideal for maintaining traction and offer you good stability on wet rocks!
Check out the ALTRA Olympus 6. A max-cushioned durable trail runner with a roomy toe box and Vibram® Megagrip outsole, it's all you need to conquer HK100 comfortably!
For a complete list of useful gear and nutrition we recommend for the race, check out our TOP 10 Gear & Nutrition checklist! Explore the TOP 10 items here: https://gone.run/collections/hk100-2025-top-10
Good luck to all participants!
Team Gone Running
UPDATE from Previous 2018 https://gone.run/blogs/news/hong-kong-100-race-tips?srsltid=AfmBOoptSEmuGjrvsJNZ1Z0AI0zie2USDHVjkPeXtfzrjJ6XLbGhWZxZ
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