What do you think of the new format proposed for 2020?
« It’s going to be a more challenging format compare to the original one, but I am looking forward on it. As every participant have to be ready not just for one run but three all-out effort run up! The rest between the runs are the key to perform well and to win the race. »
Soh Wai Ching
« The new 2020 format is very interesting even if it does not belong to my characteristics because I am more performing in longer races, but formal change is more stimulating and never bores. »
Cristina Bonacina
« It is an interesting race format, because it is not easy to pace yourself for two or three heats. And strategy is more important for the third race when you race directly against your opponents. »
Görge Heimann
Have you changed your training to adapt to it?
« Yes. I do. I am going to do race simulation at my training ground, testing out some food to eat or drink during the rest between runs and some method to make sure I am ready for the next run. By putting in more repetitive of solid high speed workout as well to improve my speed for such a short race. »
Soh Wai Ching
« The basis of the training is always the same, I have increased the number of sitting on the stairs and I have reduced the number of steps, the aim is to recreate the same effort in the race. »
Cristina Bonacina
« I changed my training for some weeks and trained to run up 655 steps three times fast with short breaks between. This type of training is also what I would advise for the preparation in the last weeks before the race. »
Görge Heimann
What are the typical trainings that you put in place as the race approaches?
Training like 3 x 30F at Progressive Effort and started off at 85% effort and eventually push to the max effort when there’s only 8 floors to go. With a rest of about 5-10 minutes and go again for the second repetition and the same for third repetition.
Soh Wai Ching
« In addition to the usual training I entered a training period in the high ground before the race »
Cristina Bonacina
« More rapid ascents on stairs and explosive strength exercises »
Maria Elisa Lopez Pimentel
What are your tips for getting in good condition and performing on the Dday?
« Practice Imagery, listen to Music and Plan well for the race, and execute perfectly. »
Soh Wai Ching
« Important is to be focused on the objective, to be in good physical and mental condition. »
Cristina Bonacina
« Eat properly, train what is necessary, rest and physical therapy and a lot of mental training »
Maria Elisa Lopez Pimentel