How to practice aquathlon for beginners?

The first swimming and running duathlon in Vietnam - DNSE Aquaman Vietnam 2023 will start on October 29. Hundreds of athletes who have tickets for the tournament are practicing to conquer the racetrack. Coaches assess that aquathlon is a big challenge for both professional and novice athletes.

According to the Swim Bike Run website, athletes need to build a solid technical foundation and strength in both swimming and running. If you are not familiar with either sport, you can join classes or clubs to improve your technique, and at the same time determine that you must compete in the sea or natural waters, not a swimming pool.

To have a successful race, athletes need to make a training plan and follow it. The distribution of exercise plans depends on each individual's lesson plan, so swimming and running training schedules as well as cross-training activities such as cycling and strength training should be spread out evenly on weekdays. Avoid focusing on one subject too much, it's easy to get bored and tired. Below is a suggested Swim Bike Run training plan for beginners participating in aquathlon:

Good performance is determined by practicing for many months, not just a few days of practice. Therefore, athletes need to listen to their bodies and gradually increase the volume when ready. Increasing training volume helps players build endurance, improve overall fitness and avoid injuries.

Depending on style and strengths, athletes allocate their strength appropriately. For those who can swim well with their arms, they should limit their foot pedaling and save their leg strength for the running part. In addition to swimming and running, athletes should practice a number of race-specific skills such as sea swimming skills, wave diving, overcoming waves, and handling situations underwater.

To ensure safety, both in practice and competition, athletes must warm up carefully before entering the water. Muscle parts that are not warmed up will shrink if exercised at high intensity. In the unfortunate case of having a cramp underwater, calmly see which muscle group is having problems and then stretch and tense the opposite way. Hold your breath for a few seconds to force the muscle to withdraw, then come up to breathe and continue to do so until the withdrawal stops.

Practicing reflexes when arriving at the transition area is also an important exercise. For those who want to compete for achievements, this is the time to widen the gap with rivals. However, athletes are not under pressure to race to the top, they need to stay calm, check whether the running chip is still on their legs or not, then switch the watch mode from swimming to running. This is also a move that gives the body a break and lowers the heart rate before starting the run.

Any training plan needs to include rest, recovery, stretching and enough sleep. During the week, athletes need to have at least one day of complete rest and stretch with a roller.

In addition, wearing appropriate clothing and accessories also makes a difference in performance and performance when playing biathlon. Athletes need to have enough swimsuits, goggles, swimming caps, running shoes, socks... to get familiar with these equipment to avoid embarrassment during competition.

DNSE Aquaman Vietnam 2023 will kick off on October 29 at Nova NovaWorld Phan Thiet, with a scale of 1,500 athletes. At the end of October, Phan Thiet begins the dry season, the weather is beautiful, quite pleasant, cool, temperatures fluctuate from 25 to 31 degrees Celsius. Combined with competition, athletes can travel and relax with their families. and explore the nature and people of the South Central Coast. Ticket sales are now open for the tournament. Interested readers register here.