Gaelforce West 2014 Adventure Race Preview, Race Tips And Advice

I'm breaking away from golf for just one post as I embark on Gaelforce West 2014 again tomorrow. I'm dedicating the race to Kingori,...

I'm breaking away from golf for just one post as I embark on Gaelforce West 2014 again tomorrow. I'm dedicating the race to Kingori, who sadly passed away yesterday. RIP 

Best of luck to all taking part in the mother of all adventure races.

Here's my preview.

Gaelforce West 2014 Preview


You’ve put the training in and now it’s time for one of the ultimate adventure racing challenges; Gaelforce West.  As you make your way by bus from Westport back to the start line at Glassilaun Beach at an ungodly hour of the morning, the realization dawns that “they want me to get all the way from here back to Westport on my own steam?”

Once you board the bus in Westport, you should be togged out and ready to go.  It’s usually colder early in the morning, so it’s best to wear an old top to keep warm.  Organizers have an old clothes donation receptacle at the start line which is a really great idea.  Make sure to remember your mandatory kit (first aid, foil blanket etc) as laid out in the race briefing notes and it’s good to have some food or gels to nibble during the long first run.  Some people go without a bag, but most carry a small back pack with the essentials in it.  If you do opt to bring a bag, adopt a Ryanair approach; only bring the essentials! Remember you have to carry that bag over two runs, so every little bit of weight that can be saved counts.
Unless you’re in the very first wave, once you hop off the bus near the start at Glassilaun Beach, you’ll be asked to wait while the wave before you jog by.  It’s quite a nervy time for everyone, and its early morning, so don’t worry if you feel a little jittery.  Minutes later a mass of faces will swarm past, some serious, most happy, others carrying the kitchen sink on their backs! The butterflies will be doing twirls in your stomach with the realization that “I’m next!”
Make sure your socks are pulled up for the start as it’s on the sand on the beach.  If sand gets into your runners, it’s going to make for an uncomfortable first run.  The run can tend to start at a fast pace as everyone is excited, so it’s really important to let the speed merchants off and find your own pace as soon as possible, resisting the tendency to go harder than you go normally; trust me you will regret it later if you gun it out of the blocks like Usain Bolt!  Gaelforce is long, and it’s all about managing your effort.

Race Day Tip: Are you carrying a backpack? Adopt a Ryanair approach and go through its contents taking out anything that's not absolutely essential. You really don't need to be carrying extra weight. 

After emerging from the beach at the start of the run, you head left over a hill.  Don’t worry too much here, the hill may seem steep but it’s all over in a couple of minutes and it’s the steepest bit you will encounter.  From there you sweep down to little Killary Harbour where you feel like you skip through some guy’s back yard to join The Famine Trail.

The trail itself is a joy to run, but it’s very rocky and uneven.  The scenery on the run is absolutely stunning as you progress alongside the water but to negotiate it successfully, you have to concentrate hard on where your feet are landing.  One wrong step could result in a trip or ankle twist.  Depending on the weather there are some muddy patches too; a good rule of thumb is to stay to the right on the trail in muddy areas, but it’s a bit of a lottery so do be prepared to get dirty!  The trail ends and you pop out on the main road to Leenaune for a bit, before sweeping down left to the kayak station opposite Killary Adventure Centre for stage two.

Race Day Tip: Do you suffer from cramp in adventure races? Taking a 500mg magnesium tablet a couple of hours before the race will help greatly.

If you’re in the elite first group at the kayak station you don’t get ‘timed out’; meaning the clock keeps running and so must you!  You have to jump in the kayak and get going immediately.  For everyone else, you WILL be timed out at the kayak station, meaning you can take a break, have a drink, have a stretch, wait for your mates if you like, and your overall time won’t be affected.  You dib back in just as you jump in the kayak and your clock starts ticking again.
However, my advice is not to wait long at the kayak station.  Take a drink and get going as soon as you can.  It’s easy to cool down and fool your body into thinking its work is done while you wait; this can lead to cramp later on in the day.  Have in your head maybe a five minute window at the kayak station after which you need to get going again.

Kayaking across Killary Fjord is a wonderful experience.  Most people travel long distances just to get a look at it; you’ll be on it!  You will need to cooperate with your partner (as it’s a two person boat) to avoid wavering off line.  If you have not kayaked before it’s best to go in the front as the person in the rear is more responsible for steering.  Just ask your partner at the start.  It’s a straight dash directly across the fjord but it’s tough on the arms, core and insides of the legs!
Having traversed the Fjord, it’s now a boggy run across to Delphi Adventure Centre where your bike is racked from the previous day.  This run is short compared to the first and passes pretty quickly but it’s surprisingly energy sapping on the legs.  Don’t forget to take off your life preserver before you start the run; the sight of one lying about two kilometres deep into the bog brought a smile to even the most exhausted racers last year!
At the bike transition you’ll get a chance to fuel up with your own food and drink before taking on the cycle to The Reek.  After all the running, you’ll greet your bike like an old friend.  Once on your bike, try and get into a nice steady rhythm; there are plenty of challenges ahead.

Race Day Tip: Use strong tyres on your bike like Gatorkins or Armadillos. Pump tyres to approx 100 psi, a little bit less than for normal road cycling.  The terrain before and Croagh Patrick is extremely rocky and uneven. 

Most people will use a racing bike for Gaelforce West. But you will get by with a mountain or city bike though you might not be as quick.  There are sections however, that a mountain bike will gobble up and cruise through but overall the standard racing bike is best.

Some people will change into their cycling shoes for the cycle; remember if you do this, you are going to have to also transfer your running shoes in a bag or tuck them under your shirt or attach them ingeniously to your bike.  My advice for Gaelforce West is to keep your runners on and use toe clips instead of clip in pedals on the cycle.
The cycle towards the reek needs to be paced well as its quite long and hilly and often against the prevailing wind.  Try to maintain a high cadence in whatever gear does not push pressure on your legs; pushing too hard on the pedals this deep into the race can cause cramp in the calf muscles and quads.  If you have an electrolyte drink with salts you should take it at the start of the cycle.  So many people push too hard on their bike, only to come a cropper suffering from cramp on Croagh Patrick.

On the bike the main climb is relatively short but sharp over the Sheaffry Pass and sees you descend sharply on a dead straight narrow road with a very uneven surface down the mountain.  At the bottom is a 90 degree turn right towards Drummin village.  Take great care and keep your fingers on the brakes on the descent here; a couple of seconds slower and being careful will not result in you missing out on any world records.
From there it’s on through Drummin and around to the back of Croagh Patrick, or ‘The Reek’ as it’s known locally.  Don’t get too comfortable once you see the mountain though; the cycle route takes a very lumpy and bumpy extra twist through bog and forest before you finish this cycling section.  If you are using a normal racing bike I highly recommend using armadillo tyres (or similar) in Gaelforce especially because of this section; they might be a little slower than racing tyres, but they’re virtually bombproof and this part (and the part after The Reek) are a puncture minefield!

Once you reach the bike racking area at the back of The Reek, you stow your bike and head off past the Mayo Mountain Rescue cabin and up the mountain.  The first part is heathery boggy grass and there’s a pretty obvious trail ahead of you.  The path may appear at first glance to be taking you right when the top is to the left, but this is the trail of easiest incline and it’s arguably quicker.  You will see some people make a bee line for the top to shave a minute or two, but I’m not convinced they are any better off.  After the initial scramble you emerge on the ridge which is relatively flat and runnable and allows you gather yourself before embarking on the cone.  The cone itself is a ‘one foot in front of the other’ trek to the top.  Take great care on the cone as the rock consists of sharp slabs of shale that tend to move with you.  Having trail shoes and at least ankle high socks really make a difference here because you’re virtually guaranteed to have an ankle tap with some rock or other!

Once you hit the top of the mountain, you have the back of the race broken and you can allow yourself a little sigh of relief.  It’s all downhill from here!  Well almost.
Having descended along the same path you went up, it’s back on your bike for the journey back towards the finish in Westport.  However the first part of this cycle over The Scelp is not easy; it’s a virtual no man’s land that has a particular distaste for road bikes!  The brave attempt to cycle it, others carry their bikes over it, and yet more run along with their bikes until the surface evens and cycling becomes possible again.  I cannot recommend one way over the other here, it’s basically a free for all and ‘just get past it’ zone.

Once over The Scelp, it’s a cycle down towards the Quay in Westport.  You will feel the adrenaline like never before welling up inside you as the finish draws ever closer.  Use that extra power to help you jog the last section to the new finish at Westport Leisure Centre after the bike drop to the finish line and soak in the support, the applause, the excitement, the sense of accomplishment as you enter the finish.
You’ve just completed Gaelforce West.  There’s very little else in the adventure racing world to match it and you’ve done it!

The finish is a hive of activity with plenty of food and drink to help you recover.  There’s always loads of chat between racers, friends and family and the atmosphere is electric.  There will be lots of physio types on hand too to give your weary muscles a quick rub down.  My final bit of advice is this; eat drink and avail of anything at the finish that will help you recover quicker.  Gaelforce may be completed but your body has been through a lot of things today that it will recognize as being very out of the ordinary and it needs rest and refuelling as soon as possible after finishing to ensure a quick and full recovery.

Hope to see you all at the finish and enjoy Gaelforce West.  As Baz said in his song, “The race is long and at the end of the day it’s only with yourself!”


Join the GolfCentralDaily community on Twitter for loads more comment on and off the course.

COMMENTS

BLOGGER: 4
  1. This comment has been removed by a blog administrator.

    ReplyDelete
  2. This comment has been removed by a blog administrator.

    ReplyDelete
  3. This comment has been removed by a blog administrator.

    ReplyDelete
  4. This comment has been removed by a blog administrator.

    ReplyDelete

Name

2009 season golf highlights,1,2010 masters highlights,1,2010 us masters,2,2010 witb Ian Poulter,1,2013 funny,674,2013 Video,1029,2014 Volvo Golf Champions Betting Tips and Expert Picks,1,2024 Masters,1,3 irish open tips,1,3 irish open; spindoctor,2,430 metre par 3,1,accenture match play 2010 tips,1,Acushnet,1,Alvaro Quiros,1,Alvaro Quiros - konica minolta biz hub swing vision,1,Amendoeira Review,1,anders hansen witb,1,Andy Campbell,1,andy roberts,1,angel cabrera witb,1,anthony hopkins talks about the USPGA on Sky HD,1,anthony kim,1,Anthony Kim witb,1,Anthony Wall,1,Appleby,1,april fools golf,1,aqua-man,1,Arnold Palmer Invitaional and Andalucia Open Betting Tips,1,augusta,4,avantha masters 2010 final round highlights,1,avantha masters betting tips,1,baddeley,1,Ballantine's Championship Final Round Results,1,ballinrobe golf club,2,baltray,2,barack obama pic funny,1,ben curtis witb,1,Ben hogan,1,ben hogan full dvd torrent,6,Best golf tips,1,best golf torrents,6,bet,423,bet your balls,5,betfair,1,betfair ballentine's championship 2010 golf betting tips,1,betfair golf tips,1,betfair verizon heritage betting tips,1,betting,8,Betting Tips,68,bettng tips,1,bloggy underfoot the spindoctor's view,2,bmw international open tips,1,BMW PGA Championship 2010,1,BMW PGA Championship Tips,1,Bob Hope Classic Final Round Highlights 2010,1,Bob Menery,1,boo,2,boylesports golf tips,5,brent graham,1,british open 2010 qualifying,1,british open tips,1,Byron Nelson Tips,1,cabrera,1,Camillo Villegas,1,Camillo Villegas witb,1,Camilo Villegas Spiderman,1,canadian open,1,Castano,1,Castleknock Review,1,catalunya,1,cheap green fees,1,china open,1,Chris Wood witb,1,chuck couch,1,classic,2,cleveland niblick review,1,colonial betting tips,1,Course Review,7,crystal swing,1,Daniel Gendreau,1,danny willett,1,darren clarke,2,Darren Clarke and Lee Westwood Golf Clinic Video,1,darren clarke porsche,1,darren clarke taylormade setanta ryder cup oceanico faldo dc60 golf irish open,1,darren clarke what's in the bag,1,darren clarke witb,1,David Glynn,1,davis,1,day 4 highlights,1,dc60,1,derek murray,4,Dizzee Rascal,1,Donal Hughes,58,Donal+Hughes,23,Doonbeg,1,Dr,1,Dr and the Medic,11,draft kings,1,draft kngs,1,driving tips,4,dubai desert classic 2010,1,dubai desert classic betting preview,1,dubai world championship preview,1,Duelling Drivers,1,dustin,1,Dustin Johnson,3,each way betting,1,Each Way Golf Betting Picks,1,Eamonn Kenneally,1,edfors,1,equipment,10,Estes,1,Estoril Open Betting,2,european open betting tips,1,european Tour,1,european tour golf,2,European Tour golf betting tips,1,european tour golf tips,7,european tour highlights,1,european tour live scoring,1,european tour odds,1,European Tour: 2010 Abu Dhabi golf championship final round highlights,1,fail,1,faldo,1,film,1,final round,1,final round highlights,4,fitness,1,floyd,1,Footjoy,1,footjoy icons,1,foregolf,4,foregolf.ie,3,Forsyth,1,Fred Couples witb 2010,1,Free Golf,3,free setanta sports quiz,3,funny,829,Funny golf ad,7,funny golf news,1,funny golf pic,1,funny golf video,1,Funny pic,1,funny.,1,Fuuny,1,game improvement tip,3,gareth maybin,2,garia,1,Gary Boyd,1,Genesis Open,1,Genzon course review,1,golf,2,Golf Betting,27,Golf betting predictions,1,golf betting strategy,1,golf betting tips,12,golf central,1,golf channel,1,golf course review,1,golf digest,1,Golf Funny,26,golf glider,1,golf holiday,1,Golf Humour,29,golf ireland,1,golf live event,1,Golf Morocco,1,golf odds,2,Golf Personality,14,golf predictions,5,golf shaft stiffness scale,1,Golf Tips,12,Golf Vacations Ireland,1,Golf+Funny,12,Golf+Humour,14,golfcentral daily facebook,2,golfcentraldaily,5,golfcentraldaily.com,1,Golfing Legend,3,graeme mcdowell witb,1,Happy Gilmore,1,harrington suit,1,Harrington Vs McIlroy,2,he drinks tequila,1,HIdeki,1,highlights,1,hoch,1,Hogan's 5 lessons,1,holly sonders,2,hot equipment,5,How it's made,3,humour,6,Ian poulter barclays singapore open,1,Ian Poulter Fun,1,ian poulter video,1,In the bag,10,Ireland,3,Irish amateur golf,1,Irish Examiner,52,irish examiner golf,1,irish examiner golf spindoctor,1,irish open,2,Irish senior's open 2010,1,Jack Nicklaus,1,Jack Nicklaus Video,1,JB Carr,1,Jim Nantz,1,Jimenezd,1,jimmy kimmel,1,joburg Open tips,1,Joe Carr,1,John Daly,1,John Patrick Daly,1,Johnny O'Shea,1,Jon Rahm,3,Jose Manuel Lara,1,K C,1,k club,2,K Club Ryder Cup Memories,1,K Club Smurfit Course Review,2,Kelan MacDonagh,1,kenny perry,2,kenny perry witb,1,kevin phelan,1,Killeen Castle,3,Killeen Castle Fourball Voucher,2,langer,1,lanzarote golf,1,lee valley betting preview,1,Lee Valley Scratch Cup,1,lee westwood witb,1,Legends Golf Resort,1,Lesson,2,letter to shane lowry,1,LIV Golf,2,Lorena ochoa,1,lough erne course review,2,Lough Erne Golf Resort,3,Louis Copeland,1,louis oosthuizen witb,1,Luke Donald,1,Luke Donald witb,1,madrid masters tips,1,make the putt bra,1,marcus fraser,1,mark brown,1,Markus Brier,1,Martin Greeves,1,Martin Kaymer,1,masters,9,Masters Champion,3,Masters Immelman,1,Masters of Their Universe,1,masters weather,1,matteo manassero,1,mcginley,1,mcgrane,1,memorial tips,1,mikael lundeberg,1,mizuno,1,monty,2,monty moobs,1,munster,1,must have golf gear,1,Natalie Gulbis Stretching,1,new nike tiger woods commercial with father,1,Niall Gorey_Irish Amateur witb 2010,1,nick watney witb,1,Nike,2,nike SQ Dymo2 str8-Fit Driver,1,nike tiger father,1,norman,1,northern trust open 2010 final round highlights,1,Oceanico Faldo Course,1,Oceanico O'Connor Course,1,Oceanico portugal golf holiday,1,Oceanico Review,1,olazabal,1,on the tour truck,9,open de espana,1,pablo martin,1,paddypower golf tips,5,Padraig Harrington,5,Padraig Harrington 2010 Masters Interview,1,Padraig Harrington Equipment Wilson Staff,1,Parody,115,Patrick Reed,1,Paul Cutler,1,Paul Dunne,1,Pebble Beach Pro Am 2010,1,pelz,1,pga,1,pga championship,1,pga show demo day,2,pga show demo day rory mcilroy donal hughes mike dobbyn irish examiner spindoctor,1,PGA Tou,1,PGA tour betting,3,pga tour highlights 2010,3,Phil Bonham,2,phil mickelson,1,Phil Mickelson vid,1,Phil Mickelson witb,1,Phoenix Open 2010,1,Platinum One,1,Portugal Masters Betting Tips,1,postmortem,1,poulter,1,premier-licensing,1,president's cup,1,Press conference,1,Pro V1,1,Pro V1x,1,prointhebag,1,qatar Masters 2010,1,Qatar Masters Golf 2010 betting tips,1,quail hollow,3,quail hollow betting tips 2010,1,R9 Driver,2,rbc heritage,1,retire,1,rex hoggard,1,Richard Green,1,richie ramsey controversial,1,Rick Veitch,2,ricky barnes funny,1,Rob Hogan,1,Robin Williams Golf Pure Comedy Gold,1,robocup,1,roe,1,ron sirak,1,rory leonard what's in the bag,1,rory leonard witb,1,Rory McIlroy,7,Rory McIlroy Konica Minolta Slow Mo Swing Vision,1,rory mcilroy witb,4,ross fisher witb,1,Rules of golf quiz,2,Ryder Cup,9,ryder cup team selection,2,Santa Sack Golf Christmas Present Ideas Donal Hughes Spindoctor Irish Examiner,1,satire,160,Seam Barry,1,secrets of the short game torrent,5,secrets of the short game torrent download,4,sergio,3,sergio garcia,2,sergio garcia witb,3,setanta golf,4,Seve,1,shaft skinz,2,Shane Lowry,4,Shell Houston Open,2,shell houston open 2010 final round highlights,1,shell houston open 2010 prediction,1,Shell Houston Open Betting,1,shingo,1,simon cowell on golf,1,simon dyson witb,1,skinz,1,sky sports golf,1,Solheim Cup,1,south africa,2,speedgolf,1,Spindoctor,29,Sppedgolf,1,srixon z star ball review,1,st jude classic tips,1,stack and tilt,1,stats,1,Stephen Riley,1,Stewart Cink witb,1,Storm,1,str8-fit driver,1,Stricker,1,stuart appleby witb,1,stunt,1,sungjae Im WITB,1,tailored shorts,3,the adare manor golf challenge,1,The Duel On the Lough,1,The Lough Erne Challenge,1,the masters,4,the open,1,The players championship,1,tiger,2,Tiger attack,1,tiger rubik cube,1,tiger vanity fair,1,Tiger Woods,16,Tiger Woods Bethpage 2002,1,Tiger Woods Caddyshack Video,1,tiger woods dvd torrent downlaod,8,tiger woods instruction dvd torrent,7,tiger woods isleworth espn interview with Tom Ronaldi March 21st 2010,1,tiger woods plate collection,1,tiger woods song,1,tiger woods spotted sex addiction clinic hattiesburg mississippi,1,tiger woods what's in the bag,1,tiger woods wii torrent,8,tiger woods wins british open,1,Tiger Woods witb,2,time to golf,1,Titleist,2,tom watson clinic,1,tommy fleetwood,1,tony q'aja,1,Top european tour tipster,1,Tour Truck,2,tour warp,1,tpi fitness,2,training aid,1,travelers championship tips,1,trevor immelman,2,Uro Club,1,us master betting results,1,us masters,2,US Masters 2010,2,US Masters 2010 Betting Preview,1,us masters 2010 green jacket awards,1,US masters betting post mortem,1,US Masters Golf 2010 Betting Tips,1,us open,6,us open blog,2,US PGA Champion 2010,1,us pga tour,1,us tour betting tips,2,uspga tour tips,2,Valderrama,1,valero texas open 2010 betting tips,1,valero texas open tips,1,verizon heritage,1,Video,1033,videom funny,1,Vijay,1,Vijay and Boo Ad,1,Vilamoura Golf,1,wales open tips,1,wayne o'callaghan golf,6,wayne's world of fitness,9,weird golf news,1,wells fargo,1,west of ireland golf 2010,1,westwood,1,westwood suit,1,wgc ca championship 2010 tips,1,what,2,what's in angel cabrera's bag,1,What's In Fred Couples Bag 2010,1,what's in lee westwood's bag,1,what's in peter lawrie's bag,1,what's in ross fisher's bag,1,what's in simon dyson's bag,1,what's in the bag,336,what's in the bag 2010 Charl Schwartzel,1,what's in the bag 2010 Cian Curley,1,What's In the Bag 2010 Fred Couples,1,what's in the bag 2010 Louis Oosthuizen,1,what's in the bag 2010 Matteo Manassero,1,what's in the bag 2010 Rhys Davies,1,What’s In The Bag 2010 Rickie Fowler,1,what's in the bag 2010 Y.E. Yang,1,what's in the bag angel cabrera,1,What's in the bag ernie els,1,what's in the bag Justin Rose,1,what's in the bag Kenny Perry,1,what's in the bag nick dougherty,1,what's in the bag Patrick Reed,1,what's in the bag Rory McIlory,4,what's in the bag ross fisher,1,what's in the bag simon dyson,1,what's in the bag stuart appleby,1,what's in the bag Tiger Woods,3,what'sin the bag,1,whats in the bag,61,winter golf special offers,1,witb,406,witb 2010 Ross Fisher,1,witb edoardo molinari 2010,1,witb Francesco Molinari 2010,1,witb Jim Furyk 2010,1,witb matt kuchar 2010,1,witb Peter Lawrie 2010,1,witb rory mcilroy 2010,1,witb rory mcilroy 2012,1,Women's British Open Awards,1,woody austin,1,Y.E. Yang,2,Yang's Hybrid,1,
ltr
item
GolfCentralDaily | Golf Parody Fun Gossip Jokes Betting Tips: Gaelforce West 2014 Adventure Race Preview, Race Tips And Advice
Gaelforce West 2014 Adventure Race Preview, Race Tips And Advice
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdTpyRufgusIAu8rZVl7ZrSDBjQKPxGjReOjAGrkrt27DR6JvKrY0DyqdTe-GM-IqUyWI6PP8_Dt0KusanY9ePmZZwZTvJ7oKLVioyeFzm-nplnjZf4Iz0qeDYjQNja4vM3I36Pn_t7mg/s1600/gaelforce+donal.jpg
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdTpyRufgusIAu8rZVl7ZrSDBjQKPxGjReOjAGrkrt27DR6JvKrY0DyqdTe-GM-IqUyWI6PP8_Dt0KusanY9ePmZZwZTvJ7oKLVioyeFzm-nplnjZf4Iz0qeDYjQNja4vM3I36Pn_t7mg/s72-c/gaelforce+donal.jpg
GolfCentralDaily | Golf Parody Fun Gossip Jokes Betting Tips
https://www.golfcentraldaily.com/2014/08/gaelforce-west-2014-adventure-race.html
https://www.golfcentraldaily.com/
https://www.golfcentraldaily.com/
https://www.golfcentraldaily.com/2014/08/gaelforce-west-2014-adventure-race.html
true
7321519672776175452
UTF-8
Loaded All Posts Not found any posts VIEW ALL Readmore Reply Cancel reply Delete By Home PAGES POSTS View All RECOMMENDED FOR YOU LABEL ARCHIVE SEARCH ALL POSTS Not found any post match with your request Back Home Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sun Mon Tue Wed Thu Fri Sat January February March April May June July August September October November December Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec just now 1 minute ago $$1$$ minutes ago 1 hour ago $$1$$ hours ago Yesterday $$1$$ days ago $$1$$ weeks ago more than 5 weeks ago Followers Follow THIS PREMIUM CONTENT IS LOCKED STEP 1: Share to a social network STEP 2: Click the link on your social network Copy All Code Select All Code All codes were copied to your clipboard Can not copy the codes / texts, please press [CTRL]+[C] (or CMD+C with Mac) to copy Table of Content