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Tri Edge Endurance Radio
Many of us are racing the Metasport Aquathlon this weekend, so now is the time for some last minute tips and race strategy to make sure you have the best result possible.
The Metasport Aquathlon is held at Sentosa. As this bay is enclosed from the open sea there is less effect from tidal factors, such as strong currents and certainly no rips. Added to this, Singapore tends to have very light to almost no wind, thus the swims tend to be in much calmer waters.
If you are new to the sport, first timer or a non confident swimmer, we always advise you to start the race to the side, or behind the other competitors. It is a terrible feeling to be in a 'washing machine' of other athletes, and if this is one of your first events you want clean open space with few people around so you can enjoy the race at your own pace.
For those who are more competent swimmers, or have done the Aquathlon for a few years now, you should know a few other competitors around your level. The ideal place to be on the start line is between 2 other swimmers who are likely to swim 30sec to 1min quicker than you over 750m. As you should know, drafting in swimming is critical as it will save you 15-30% of energy. This means by aiming to simply sit on the feet of those faster than you is an excellent plan - maximizing your swim time.
For all competitors, as this is a sprint race take any fluids and perhaps 1 gel prior to race start, because when the gun goes there simply will be no more time. Also, put your swim goggles underneath your swim cap, this prevents it from ripping off when you enter the water also, it prevents swimmers arms from accidentally swiping it off during the swim.
To Pack Checklist:
The transition is the only place on the course where an athlete is completely stationary. Ideally we want to limit this time to be as short as possible. At the Metasport Aquathlon, the run from the swim to transition is quite long, so pace yourself out of the water. Take off your swim cap and goggles (do not put them in your mouth as you need all the air your can get!)
Prior to the start of the race - do 3 x jogging from the swim exit to where your shoes and race number are placed within the transition area. Sometimes when we swim, we get a little disorientated, so having practiced this short segment is key.
DO NOT WARE SOCKS - make sure your shoes have quick tie laces, so you can simply slip them on
In order, have your equipment stacked as follows:
To Pack Checklist:
The final segment of the race. The goal in any distance running is to pace yourself and ideally gradually get faster over the duration of the race. How fast your can start is dependent on your ability, experience and current fitness level. Remember you do not want to be one of those who are 'cooked' with 2km to go!
To pack checklist:
CONGRATULATIONS - if you have made it this far your have completed the most important aspect of any race and that is to finish! Hopefully you have used some of the tips as outlined above and managed to do a great personal best (PB).
Things to remember to do:
Word of caution on your results - many athletes like to compare course times year on year. In a fixed environment like a swimming pool or a velodrome for cycling this is a good concept, however in Triathlon or Aquathlon, when there are so many external variables we do not advise this method. Rather, once you have done the sport for some time, you will get to know other athletes of around your ability. You can measure your personal improvement against an average of your competitors. Of course if you are all getting better this method may also not be ideal, however it is far more reliable than course to course / year to year on a particular course comparisons.
All he best for the Metasport Aquathlon this weekend!
Professional Triathlon Training