How to Prepare for the Climbing Competition
Preparing for the Climbing Competition ：
The Taipei 101 Run Up Race is one of the toughest international climbing competitions in the world. The opportunity to complete this challenge will surely become an unforgettable memory of a lifetime. Many people might think that climbing stairs is a piece of cake – after all, everybody climbs a couple of stairs at home or at work each day. In reality, that may be true for a few stairs, but when challenging a super tall building such as Taipei 101, it would be best to learn a few skills and tricks beforehand.
Important Points and Techniques While Training for the Competition：
1.First, you should adjust your lifestyle, alloting a constant and fixed amount of time for exercise (such as swimming, riding the bicycle,
jogging, briskwalking, etc.) to build up your fitness level.
2.For those who are not in the habit of exercising, take it slow at first, then gradually increase the distance covered and the amount of
physical strength required each week, slotting in an appropriate number of days for resting.
The best is to train right after waking, or right after work; do not over-think things or allow yourself the time to find excuses to put off
your training regimen.
4.As you commit yourself to draw up an exercise regimen, you should also get ready the relevant training equipment, such as a
stopwatch, a training planner or exercise diary, track shoes, exercise outfit, etc.
5.Invest in a pair of shoes that are comfortable and capable of protecting your feet, durable enough to withstand the training.
6.Before engaging in your climbing practice, be sure to first do stretching exercises, focusing especially on your lower body muscles.
7.If necessary, you could do weightlifting exercises to train your calf muscles for the climb.
Record the time spent on each session of exercise together with the rate of your heartbeat – this will help you track the state of your
health and the effectiveness of your training program.
9.Your training should be a progressive one; assess the effectiveness of your planned training each week.
10.A very important point – if the training venue permits, train every week in the confined space of a building’s emergency staircase, since oxygen levels, temperatures, and ventilation differ from that of open spaces.
11.While training, timely replenishment of hydration is important. The best is to find like-minded partners to prepare for the competition together; this ensures the level of enthusiasm during training.
Climbing Equipment ：
1.Make an equipment list according to each individual’s jogging habits; stock up early on relevant equipment.
2.Make sure that the shoes you wear are comfortable; avoid wearing new shoes to the competition.
3.Ensure your shoes have adequate traction to prevent slipping during the competition.
Wear an appropriate outfit to participate in the competition (such as sweatshirts, vests, etc.) The competition takes place in May – your body will start to heat up as soon as you start climbing.
5.Apply vaseline to relevant places to avoid skin irritation caused by friction.
6.Keep hydrated during training or before the competition; wetting your mouth just before the start of the competition is adequate – refrain from drinking too much.
7.Wear socks that are fitting and comfortable, not socks that are brand new – the socks need to be washed at least once to make them fit snugly on your feet.
On the Day of the Competition：
1.Arrive at the competition venue and complete registration by the stipulated cut-off time, and start your warm up exercises.
2.Ensure you are well hydrated.
3.Eat your breakfast early, choose easily digestible foods or energy-boosting foods.
4.You may bring along bananas or dried foods – if necessary, you can replenish energy levels before the competition.
5.Make sure your shoes are adjusted properly. (Do not tie your shoelaces too tightly, as this will restrict blood flow)
6.Spend at least ten minutes doing warm up exercises prior to the competition, do stretching exercises.
7.Control your breathing rhythm and adjust your breathing to a 2:2 or 1:1 pace according to your condition. Try to maintain an even pace of breathing as you climb upwards, refrain from breathing at an uneven pace.
8.During the competition, avoid touching or impacting the monitoring chip on your foot, as a damaged chip cannot be scanned and read properly – this may hinder the reading of your competition results.
9.If you feel exhausted or discomfort at the start of the competition, try inhaling deeply and relaxing the upper body muscles. Exercise stable control of your body and swing your arms as your legs carry you upwards.
10.Do not over-exert yourself during the competition – if you are really exhausted, notify the staff and abort the competition; although you did not complete the challenge, it is better to be safe than sorry (such as fainting and knocking against the wall, or sustaining permanent injuries).
During the climb, you can switch your dominant leg to avoid over-taxing your dominant leg.
12.Encourage fellow competitors that you surpass, and keep positive.
13.Once you reach the top floor and see the finishing point, progress with caution to avoid falling as your legs will have gotten accustomed to climbing.
14.When you pass the finishing point, the referees will assist to confirm whether your monitoring chip has been scanned and read. After
confirmation, you may proceed by following the designated route.
15.A word of advice: Wearing a pair of gloves will reduce the burden on your feet and increase your climbing speed.
After the Competition ：
1.After completing the challenge, congratulate yourself.
2.Usually by this time you will be jubilant; do not forget that you still need to stretch your muscles and allow your body to cool down.
3.After resting awhile on the 91st floor, please follow the designated route and take the lift to the 1st floor to collect your Certificate of
Completion.
4.Take an appropriate amount of carbohydrates and isotonic drinks to replenish water and nutrients lost during the strenuous exercise.
5.Ensure that you have done adequate stretching exercises after the competition to allow you to walk easily the following day. Of course,
a massage to relax your muscles will work even better.
6.On the day you finish the competition, maintain constant replenishment of water (by drinking water, fruit juice, etc.) Abstain from
drinks such as beer, tea or coffee.
Preparing for the Climbing Competition ：
The Taipei 101 Run Up Race is one of the toughest international climbing competitions in the world. The opportunity to complete this challenge will surely become an unforgettable memory of a lifetime. Many people might think that climbing stairs is a piece of cake – after all, everybody climbs a couple of stairs at home or at work each day. In reality, that may be true for a few stairs, but when challenging a super tall building such as Taipei 101, it would be best to learn a few skills and tricks beforehand.
Important Points and Techniques While Training for the Competition：
1.First, you should adjust your lifestyle, alloting a constant and fixed amount of time for exercise (such as swimming, riding the bicycle,
jogging, briskwalking, etc.) to build up your fitness level.
2.For those who are not in the habit of exercising, take it slow at first, then gradually increase the distance covered and the amount of
physical strength required each week, slotting in an appropriate number of days for resting.
The best is to train right after waking, or right after work; do not over-think things or allow yourself the time to find excuses to put off
your training regimen.
4.As you commit yourself to draw up an exercise regimen, you should also get ready the relevant training equipment, such as a
stopwatch, a training planner or exercise diary, track shoes, exercise outfit, etc.
5.Invest in a pair of shoes that are comfortable and capable of protecting your feet, durable enough to withstand the training.
6.Before engaging in your climbing practice, be sure to first do stretching exercises, focusing especially on your lower body muscles.
7.If necessary, you could do weightlifting exercises to train your calf muscles for the climb.
Record the time spent on each session of exercise together with the rate of your heartbeat – this will help you track the state of your
health and the effectiveness of your training program.
9.Your training should be a progressive one; assess the effectiveness of your planned training each week.
10.A very important point – if the training venue permits, train every week in the confined space of a building’s emergency staircase, since oxygen levels, temperatures, and ventilation differ from that of open spaces.
11.While training, timely replenishment of hydration is important. The best is to find like-minded partners to prepare for the competition together; this ensures the level of enthusiasm during training.
Climbing Equipment ：
1.Make an equipment list according to each individual’s jogging habits; stock up early on relevant equipment.
2.Make sure that the shoes you wear are comfortable; avoid wearing new shoes to the competition.
3.Ensure your shoes have adequate traction to prevent slipping during the competition.
Wear an appropriate outfit to participate in the competition (such as sweatshirts, vests, etc.) The competition takes place in May – your body will start to heat up as soon as you start climbing.
5.Apply vaseline to relevant places to avoid skin irritation caused by friction.
6.Keep hydrated during training or before the competition; wetting your mouth just before the start of the competition is adequate – refrain from drinking too much.
7.Wear socks that are fitting and comfortable, not socks that are brand new – the socks need to be washed at least once to make them fit snugly on your feet.
On the Day of the Competition：
1.Arrive at the competition venue and complete registration by the stipulated cut-off time, and start your warm up exercises.
2.Ensure you are well hydrated.
3.Eat your breakfast early, choose easily digestible foods or energy-boosting foods.
4.You may bring along bananas or dried foods – if necessary, you can replenish energy levels before the competition.
5.Make sure your shoes are adjusted properly. (Do not tie your shoelaces too tightly, as this will restrict blood flow)
6.Spend at least ten minutes doing warm up exercises prior to the competition, do stretching exercises.
7.Control your breathing rhythm and adjust your breathing to a 2:2 or 1:1 pace according to your condition. Try to maintain an even pace of breathing as you climb upwards, refrain from breathing at an uneven pace.
8.During the competition, avoid touching or impacting the monitoring chip on your foot, as a damaged chip cannot be scanned and read properly – this may hinder the reading of your competition results.
9.If you feel exhausted or discomfort at the start of the competition, try inhaling deeply and relaxing the upper body muscles. Exercise stable control of your body and swing your arms as your legs carry you upwards.
10.Do not over-exert yourself during the competition – if you are really exhausted, notify the staff and abort the competition; although you did not complete the challenge, it is better to be safe than sorry (such as fainting and knocking against the wall, or sustaining permanent injuries).
During the climb, you can switch your dominant leg to avoid over-taxing your dominant leg.
12.Encourage fellow competitors that you surpass, and keep positive.
13.Once you reach the top floor and see the finishing point, progress with caution to avoid falling as your legs will have gotten accustomed to climbing.
14.When you pass the finishing point, the referees will assist to confirm whether your monitoring chip has been scanned and read. After
confirmation, you may proceed by following the designated route.
15.A word of advice: Wearing a pair of gloves will reduce the burden on your feet and increase your climbing speed.
After the Competition ：
1.After completing the challenge, congratulate yourself.
2.Usually by this time you will be jubilant; do not forget that you still need to stretch your muscles and allow your body to cool down.
3.After resting awhile on the 91st floor, please follow the designated route and take the lift to the 1st floor to collect your Certificate of
Completion.
4.Take an appropriate amount of carbohydrates and isotonic drinks to replenish water and nutrients lost during the strenuous exercise.
5.Ensure that you have done adequate stretching exercises after the competition to allow you to walk easily the following day. Of course,
a massage to relax your muscles will work even better.
6.On the day you finish the competition, maintain constant replenishment of water (by drinking water, fruit juice, etc.) Abstain from
drinks such as beer, tea or coffee.