Three things to keep in mind when transitioning between swimming and running races.

VnExpress•19/09/2023

Athletes need to practice transition running techniques and organize their equipment efficiently to avoid wasting time between the swimming and running phases of an aquathlon competition.

DNSE Aquaman Vietnam 2023 is the first swimming-running combined discipline competition in Vietnam. The second season will take place on October 29th 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 cautious when transitioning between the two disciplines.

This is an opportunity for top-ranked athletes to widen the gap with their rivals, while other competitors can take advantage of the opportunity to lower their heart rate and allow their bodies to rest before the race. Below are three tips for athletes to transition more smoothly when competing in Aquaman Vietnam.

Practice transition running

When transitioning from a lying position in swimming to a standing and fast running position, athletes are prone to dizziness and loss of balance. To overcome this, experienced aquathlon competitors often train by incorporating short runs before entering the pool.

Common exercises include a 100m warm-up swim, a 50m sprint out of the pool, and 20-50 squats. Athletes should perform this exercise several times per session to help their bodies adapt to the change in competition environment.

Training is needed to adapt to a change in the competition environment. Photo: AV

"You'll experience what it's like to be in a race, honing your ability to run out of the water by incorporating short but high-intensity runs between swims. You can gradually increase the distance with each run, depending on the length of the race," according to Love Swim Run.

Besides the solo competition, Aquaman Vietnam also features a relay race for the Aquaman distance (2km swim - 21km run). For relay competitors, the transition between races requires seamless coordination and rhythm. On race day, the organizers set up a separate transition area for the relay race. Here, athletes exchange time chips with their teammates. Players need to carefully study the map to locate the different areas and avoid confusion.

Organize your belongings neatly and systematically.

Typically, after the swimming portion, the body is exhausted. Losing composure and rushing will only increase heart rate and fatigue. Athletes need to be mentally prepared, calm, and adhere to the competition strategy; they shouldn't rush just because they see an opponent moving faster.

To maintain a calm mindset and perform maneuvers smoothly, in addition to practicing transition techniques, it's necessary to develop the habit of organizing and managing equipment such as goggles, swimming caps, shoes, socks, etc., in a systematic and easy-to-remember way.

The organizing committee arranged the lockers according to the athletes' bib numbers. Photo: AV

At the DNSE Aquaman Vietnam race, the organizers will provide each individual with a box to store their belongings and equipment. Please note that items not placed in the box will be collected. Athletes are only allowed to change clothes in the area designated by the organizers. Athletes should prepare a towel to dry themselves and their feet before putting on their running shoes, ensuring their feet are as comfortable as possible.

Transition tips when competing in Aquaman Vietnam

Before starting the race, carefully study the course and signage from the organizers, and find the correct direction after leaving the water. Kick your legs more in the final 200 meters to get your blood pumping and prepare your leg muscles for the race.

Athletes should not stop or stand up until they are stranded in shallow water or their fingers are not touching the ground. While still underwater, swimming is faster than running. Furthermore, the water's bottom may be rocky, uneven, and slippery, leading to foot injuries.

The athlete switched the watch from swimming to running. Photo: AV

After leaving the swimming lane, the first thing athletes need to do is raise their goggles to their forehead or remove them completely for better visibility, and check if the chip is still attached to their leg.

Constant movement underwater depletes the body's energy. This is the ideal time to lightly refuel to ensure sufficient stamina for the final kilometers of the race. Athletes should prepare energy bars or gels in advance.

Many people feel they don't need to drink water while swimming. However, adequate hydration is necessary because high-intensity, continuous activity causes the body to lose a lot of water. It can also lead to muscle cramps when running.

When ready, switch your watch from swimming mode to running mode and complete the race. It is important that the athlete wears their bib number before the start to have their result recognized.

The athlete changes into their jersey and takes a gel before running. Photo: AV

DNSE Aquaman Vietnam 2023 will start on October 29th. Currently, this is the only combined swimming and running event in Vietnam. Combining the competition with a family vacation , athletes can also enjoy a relaxing getaway and explore the natural beauty and culture of the South Central coastal region. Tickets are now on sale. Interested readers can register here.

Lan Anh (according to Love Swim Run )

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