Three things to keep in mind when transitioning from a swim to a run race

Athletes need to practice transition running and arrange equipment scientifically and neatly to avoid wasting time between the swimming and running parts when competing in aquathlon.

DNSE Aquaman Vietnam 2023 is the first swimming-running biathlon in Vietnam. The second season will take place on October 29 at NovaWold Phan Thiet. According to athletes who participated in the first season, in addition to practicing the two basic skills of swimming and running, players need to be careful when transitioning.

This is an opportunity for the top competitors to widen the gap with their opponents, and other players can take advantage of this to lower their heart rate and give their bodies a break before running. Below are three tips for athletes to transition more smoothly when competing in Aquaman Vietnam.

Practice running transitions

When switching from the lying position of swimming to standing and running quickly, athletes can easily get dizzy and lose balance. To overcome this situation, long-time aquathlon players often practice by combining short runs before entering the pool.

A common exercise is to warm up 100m, sprint 50m out of the pool and do 20-50 squats. Athletes should do this exercise several times per session to help their bodies get used to the change in competition environment.

Need to practice to adapt to changing competition environment. Photo: AV

"You'll get the feel of a race, honing your ability to run out of the water by incorporating short, high-intensity runs between swims. You can gradually increase the distance of each run, depending on the length of the race," according to Love Swim Run.

Not only with solo competition, Aquaman Vietnam has a relay competition for the Aquaman distance (2km swim - 21km run). For relay athletes, transition is a step that requires coordination and rhythm. On the competition day, the Organizing Committee arranges a separate transition area for the relay competition. Here, athletes hand over time chips to their teammates. Players need to carefully study the map of the locations of the areas to avoid confusion between areas.

Arrange furniture neatly and scientifically

Normally, after swimming, the body is exhausted. If you lose your composure and panic, your heart rate will increase and you will be more tired. Athletes need to prepare mentally, stay calm, and follow the competition strategy. Do not rush because your opponent is faster.

To have a stable mentality and perform operations smoothly, in addition to practicing transition techniques, it is necessary to practice the habit of arranging and managing tools such as glasses, swimming caps, shoes, socks... in a scientific and easy-to-remember way.

The Organizing Committee arranges storage boxes according to the athletes' Bib numbers. Photo: AV

At the DNSE Aquaman Vietnam, the Organizing Committee will provide each individual with a box to store personal belongings and equipment. Note that items not placed in the box will be collected. Athletes are only allowed to change clothes in the area arranged by the Organizing Committee. Athletes prepare towels to dry their bodies and feet before putting on running shoes, ensuring their feet feel most comfortable.

Transition tips when playing Aquaman Vietnam

Before entering the race, carefully study the route and the signs from the organizers, find the right direction after leaving the water. Kick your legs more in the last 200m to get the blood pumping, the leg muscles ready for the race.

The athlete does not stop or stand up until he is stranded in shallow water or his fingers have not touched the ground. Because when still underwater, moving by swimming is faster than running. In particular, the water bottom can be rocky, uneven, slippery leading to foot injuries.

Athlete switches watch from swimming to running. Photo: AV

After leaving the swimming lane, the first thing the athlete needs to do is lift the goggles up to the forehead or remove the goggles to see more clearly and check if the chip is still on the leg.

Continuously moving underwater, the body is almost exhausted of energy. This is the ideal time to lightly "fuel" to ensure enough energy for the last kilometers of running. Athletes should prepare energy bars or gels.

Many people feel that they do not need to drink water when swimming. However, it is necessary to drink enough water because high and continuous movement causes the body to lose a lot of water. It is easy to get cramps when running.

When ready, switch the watch from swim to run mode and complete the race. It is important to have your Bib number on before the start to be recognized.

Athletes change shirts and take gel before running. Photo: AV

DNSE Aquaman Vietnam 2023 will start on October 29. To date, this is the only swimming and running triathlon in Vietnam. Combining the competition, athletes can travel , relax and explore the nature and people of the South Central Coast with their families. Tickets are now on sale. Interested readers can register here.

Lan Anh (according to Love Swim Run )

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