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From Sdb Sports Institute in Shatin, NT, to Nei Chung and back, at about 9 km one way. Start from the sports institute and along the river next to the race course, at the end turn right across the bridge, then turn left and follow the cycling trail all the way to Nei Chung. Remember to follow the old route which will lead you to Nei Chung (not the new one which is along the waterfront of Ma On Shan; too many bicycles) passing Fu On Estate, Ma On Shan Road, Ma On Shan police station, Lee On Estate, etc. The good thing of this route is that there are some gentle slopes so you can exercise different muscle groups of your legs, but there are few traffic lights where you may need to stop. At Nei Chung you can buy bottled water at a store, or take some rest before you return.