Former Champion’s Roadmap: Jack Oh’s Guide to Conquering the Merapoh Rainforest Trail 2024
With anticipation mounting for the upcoming Merapoh Rainforest Trail 2024, seasoned ultra-distance trail runner and former champion Oh Jin Heng, Jack, from Team KAILAS Malaysia generously shares his invaluable insights and tips for those gearing up to take on this challenging course.
Reflecting on his own journey, Oh recalls the unparalleled experience that the Merapoh Rainforest Trail offers. Each step along the trail presents a unique blend of breathtaking scenery and exhilarating challenges, from navigating the enchanting river route to exploring the mysterious caves.
“Participating in the Merapoh Rainforest Trail 2023 was a truly unforgettable experience,” Oh reminisces. “The course is unlike any other, with highlights like the river route offering both stunning vistas and formidable challenges. Venturing into the caves added an extra layer of excitement and adventure to the race.”
Understanding the terrain is crucial, advises Oh. He recommends packing extra shoes and socks to navigate Merapoh’s waterways and ensuring participants are equipped with blister aids to maintain peak performance.
“Knowing the terrain and gearing up appropriately are key,” Oh emphasises. “With Merapoh’s waterways, it’s wise to pack extra footwear and blister aids like bandages to prevent discomfort.”
Consistency is paramount in training, according to Oh. He suggests diversifying workout routines with strength, flexibility, and mobility exercises, while prioritising uphill and downhill running to prepare effectively for the Merapoh Rainforest Trail.
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“Consistency is crucial, and diversifying your training regimen beyond just running is essential,” Oh advises. “Incorporate strength, flexibility, and mobility exercises to enhance overall performance, and prioritise uphill and downhill running to tackle the varied terrain.”
From gear preparation to following the provided GPX, Oh stresses the importance of being ready to tackle the rugged terrain and unpredictable weather conditions of the Merapoh Rainforest Trail.
“Preparation is key, from gear to understanding the weather conditions,” Oh notes. “For instance, in hot weather, using a buff as an ice bandana with ice at checkpoints can be helpful. Additionally, staying vigilant with the provided GPX ensures a smooth run without straying off course.”
Oh stresses the significance of meticulous nutrition planning, recommending a balance of carbohydrates and adaptable intake during demanding segments to sustain energy levels and combat fatigue effectively.
Ensure you eat sufficiently before the race and plan your nutrition carefully,” Oh advises. “Aim for around 60g to 90g of carbohydrates per hour. Personally, I’ve found success with a combination of DEVER Energy Gel and bars to give me the energy that I need. Also, be adaptable on the trail; consider increasing intake during challenging segments like long uphill.
In the face of exhaustion and obstacles, Oh advocates for maintaining focus, minimising distractions, and appreciating the journey. Staying present and regaining control of the mind are crucial for navigating the tough stretches of the Merapoh Rainforest Trail.
“Stay focused and minimise distractions,” Oh advises. “It’s easy to get caught up in external pressures, but remember to prioritise your own journey and enjoy the experience.”
Sharing his gear preferences, Oh highlights the lightweight and responsive Kailas Fuga Pro 4 Trail Running Shoes as his go-to footwear choice for navigating the trail’s runnable sections. Additionally, he recommends the Kailas Fuga Air II Trail Running Hydration Vest for its compact design and ample storage capacity, providing convenient hydration on the go and space for essential items like gels and salt sticks.
Reflecting on his own journey, Oh stresses the importance of rest, blister prevention, and learning from past mistakes to optimise the race experience and avoid common pitfalls.
“Prioritise rest and address blister prevention to ensure a smoother race experience,” Oh advises. “Learn from past mistakes and focus on maximising your performance on race day.”
As participants prepare to embark on the adventure of a lifetime at the Merapoh Rainforest Trail 2024, Jack Oh’s invaluable insights serve as a guiding light, illuminating the path to success in the heart of the rainforest.
