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kohpapa

Anyone wants to do TADS - Triathlon? Aquathlon? Duathlon? Spartan?

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** This thread is intended for sharing and discussion on multi-discipline races, such as aquathlon, duathlon, triathlon and spartan. Do come chat and share experiences, whether good or bad!! **

 

 

For TAD, We shall start from Swim >>> Bike >>> Run and Transitions in Races

 

Uncle tri.jpg shall kick off with a scenario of 1st Triathlon Training here (more than 10 years ago)...

read and ask any questions of what you already know, and don't know....

TriathlonTraining-1.jpgTriathlonTraining-2.jpg

For example: share your experiences and fears of Open Water Swim? Do you need a Swim Coach to swim Open Water (Sea)? Bike - what bike? How to ride Bike? Swim then Run vs Bike then Run vs Run, any differences in just Running in Road Race?

Spartan Race is a series of obstacle races of varying distance and difficulty ranging from 3 miles to marathon distances. They are held in US and have been franchised to 30 countries including Canada, South Korea, Australia and several European countries.

These are multi-event races which is to compliment running for cross training.

 

Edited by kohpapa

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This will be the 2020 MetaSprint Series

TAD.jpg

Anyone signed-up and want to discuss and share, you are welcome.

Edited by kohpapa

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During uncle's stint as a triathlon coach for youths... mentor coach was a TI - Total Immersion (Swimming Master)

It is important that for the discipline of multi-event sports, you must be able to manage the energy expended in the different segments of the race - swim, bike and run.

If you are interested in swim techniques and Open Water Workshop

(info - http://swimexpoasia.com/open-water-workshop/)

swimexpoasia.com-Open-Water-Workshop-pag

 

swimexpoasia.com-Open-Water-Workshop-pag

 

swimexpoasia.com-Open-Water-Workshop-pag

 

swimexpoasia.com-Open-Water-Workshop-pag

 

Uncle does not advertise nor promote nor endorse, but only if you need to know and improve in your swim techniques and you want to be proficient to handle "open water" swim, there is a coaching service available which you have to pay to engage professional assistance...

Feel free to discuss on only experiences in open water swim, not on instruction on how to...

Uncle has left IM mentor coach for years, and whatever being discussed here is only based on personal opinion and suggestions based on personal experiences, as well as, being official in Metasprints events (because the organised events are sanctioned races by ITU - International Triathlon Union), every participant must know the rules of multi-event segments and transitions which will be shared as part of the discussion.

Please note the difference on the competitions and events relating to Ironman and ITU events, they are different.

Tri-and-Ironman.jpg

For example, competition in the Olympics is an International Olympic (IO) standard: Swim 1.5km, Bike 40km and Run 10km.

Hence Metasprint (sanctioned as ITU race) shall follow rules and regulations for Standard (Olympic). Of course, there are events that are less Standard. For endurance beyond Olympic, we simply call it O2 which is 2 x OD (Olympic Distance).

If you want to go up to the ultimate endurance, then go for Ironman.  If for less endurance event, the 1/2 Ironman or 70.3 Ironman which is based on the numerical number in distance in miles:

70_3-Ironman.jpg

Tanjong Beach Sentosa - the venue for Metasprint event for Aquathlon will be held. Yes, uncle being there and know what is expected (as coach, as participant and as official).

Uncle looks forward to hearing from anyone who is interested...Swim for Aquathlon or Triathlon.

Normally, endurance sports consist of athletes mostly who are also 5km/10km/Half-marathoner/marathoner and ultra runners. They share the same passion for anything challenging and will require proper training programs for both Triathlon or Ironman as well as Marathons in their training.

Off-season cross training for running, perhaps if you are interested in TAD (Triathlon, Aquathlon and Duathlon), you are free do join us here for fun with uncle  tri.jpg   😀

Edited by kohpapa

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Posted (edited)

Uncle gives tips.. coach robb: swimming : swim drills: breathing Freestyle made Easy in pool.. 

and total immersion open water swimming promo, more suitable for long distance.. 

the Triathlon Swim way.. pool and then open water.. remember..don't swim alone in open water.. check tides..check wind direction.. check got fishermen around.. if yes, their lines may be invisible..but, if kena..entangle to feet.. just need to be careful ok!

fun swiming with uncle  tri.jpg   😀

Edited by kohpapa

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Posted (edited)

First Time Guide to Aquathlon Race (Sentosa):

 

First-timers-Guide-to-Aquathlon-page-001

For those who wants to know difference with Sentosa Open Water Swim vs ECP Open Water Swim (Triathlon Race Day) and wants to do more endured swim open water:

sgrunners.com-Open-water-swim-training-p

sgrunners.com-Open-water-swim-training-p

btw 5-o) is uncle's clone, for off-topic especially on off-run season, discuss and share everything multisports events, participation as well as serving officials in these events and talk on Rules and Regulations. 

Edited by kohpapa

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Open Water Swim: As an Event

The_management_of_open_water_swimming_evSafety for practicing open water swim: Your gear...

fishlike.net-Dry-Bag-cum-Flotation-Buoy-

 

fishlike.net-Dry-Bag-cum-Flotation-Buoy-

 

What do we practice with: Practice with Buoy

fishlike.net-Fishlike-International-Floa

Conducting an Open Water Swim Safety Management: Event Organiser

The_management_of_open_water_swimming_ev

 

The_management_of_open_water_swimming_ev

 

The_management_of_open_water_swimming_ev

 

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The_management_of_open_water_swimming_ev

Sentosa is beautiful as they have beautiful fine sand. And water is clearer. But it a made-man beach. The sand is nice, there are bars beside the beaches, and the swimming is safe.

 

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Uncle, wealth of information here!

Can I ask for short distance of 250 m in the (discovery category), is swimming in breast stroke ok?

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Posted (edited)
7 hours ago, starfinder said:

Uncle, wealth of information here!

Can I ask for short distance of 250 m in the (discovery category), is swimming in breast stroke ok?

breast stroke is ok, of course, for newbies.

if you are coached in IM method, you can swim fishlike in freestyle swimming...

or High Elbow Swimming..

of course, uncle swims "bilateral" breathing...meaning.. breathe left-side and breathe right side also can...reason - for sighting purpose to know where is buoy ahead, do not face the sun, and look out for waves...more for triathlon in training...distance

 

 

Edited by kohpapa

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Posted (edited)

More to be done to equip youth with swimming and open water survival skills: Drowing Incident at ECP in 2017

danger.jpg

 

(info https://www.straitstimes.com/singapore/more-to-be-done-to-equip-youth-with-swimming-and-open-water-survival-skills-dpm-tharman)

straitstimes.com-More-to-be-done-to-equi

 

straitstimes.com-More-to-be-done-to-equi

 

Drowning - a 'tragic misadventure'

(info - https://www.tnp.sg/news/singapore/boys-drowning-tragic-misadventure)

tnp.sg-Boys-drowning-a-tragic-misadventu

 


Safety tips: Mum who saved boys from drowning in Singapore

(info - https://sg.theasianparent.com/mum-who-saved-boys-from-drowning-in-singapore)

sg.theasianparent.com-Mum-who-saved-boys

 

sg.theasianparent.com-Mum-who-saved-boys

 

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sg.theasianparent.com-Mum-who-saved-boys

Drowning is only few minutes... don't play play with life...must always be trained and prepared for any Open Water (Swim)

Ensure professional open water specialists..lifeguard with kayaks must be part of any training...when conducting open water practice or trial

The_management_of_open_water_swimming_ev

Just to let all know, a conduct of open water (swim) trial with cut-off time before race, by right, is a "safety" factor to ensure only "participants who are really prepared  and able to do either Aquathlon or Triathlon" will proceed to race day....however, due to large group of participation, this is not necessary due to the "cost and administrative issues" to conduct open water (swim) trial...

So, be prepared always.

Edited by kohpapa

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Posted (edited)

Yes, while at ECP, run, swim, beach running..and run...

Forensic Uncle reporting...Drowning at ECP May 2017:

In uncle's experience, the current is swiftest around the time of low and high tides. Moreover, when it is around full-moon time, the tide can be especially low, which explains why drownings for swimmers - newbies and oldies (fit and endured) are included

East-Coast-Park-Singapore.jpg

Monsoon Season must also know...SSW wind blowing...May 8, 2017

monsoon.jpg

From the picture taken from ST Reporter...from the movement of waves..

danger.jpg

low tides...meaning if from 12 hours ago....incident should have happened in high tides...

Recognising where wind direction comes and how tides moves...looking at how ships bow and stern are parked at along ECP..

              ship.jpg

 

sail.jpg

 

The front of a ship is called the bow, while the rear of a ship is called the stern. When looking towards the bow (while on the ship), the left-hand side of the ship is the port side...starboard is the corresponding word for the right side of a ship...

Swimming should be either "clockwise" or "anti-clockwise"? So which one is the "worst choice"?

If you shall see some open water wannabies swim anti-clockwise - easier swim..and if them swim clock-wise...sebei challenging and means you really swim "very hard"...

No proper safety management, no spotters, no lifeguards...

Interestingly, High Tides swim vs Low Tides swim scenario : (posted in month of June, SW Monsoon Season)

jerry.jpg

 

kohpapa.jpg

Scenario One: easy to swim high on higher tide very shoik out to sea, but when swim back to beach...harder and challenging....stamina and endurance is tested here...

Confirm: waiting for incident to happen - drowning...for newbies and also oldies who forgets the rule of swim out and get swimmer's "high", better reserve lots of energy to swim to shore...on high tides..especially on SW Monsoon...

When next time having some fun running at ECP and if you decide just to do "open water" swim for fun..it is advisable if you know or don't know how to swim in "open water", never do it...you have been warned not to do it alone or even group...😐

no-swim.jpg

Edited by kohpapa

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Posted (edited)

Are you ready for Metasprint Aquathlon - Discovery (250m Swim)?

 

Edited by kohpapa

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Posted (edited)

Swimming promotes your body flexibility and train all part of body. So let's jump and swim.

Learn and observe.... timing... sequence..... stroke....you sure can get there.

Get some self help from the internet or watch swim video.... at youtube...or engage a friend for help.

Uncle joined TriFam since 2011...more in activities/races and talks organized by TriFam..

https://www.facebook.com/The-Official-Triathlon-Family-Singapore-Page-166943012275/

trifam.jpg

 

sgRunners who were from TriFam had contributed in 

Basic Swim Sessions

 

 

Swim/Run workout at Sentosa

 

 

Brick Training at ECP

 

 

uncle took part in 2011

safra/navy/Singapore Biathlon: Swim - 1.5KM, Run - 10KM

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(Dr) Mok Ying Ren was defending champion...

mok.jpg

 

if you want to pass the time trial for safra biathlon...

you have to swim 1.5km (30 laps) under 40mins....

elite swimmers can do 30 laps under 18 mins...

unfortunately...and no more 

 

in uncle's humble opinion...for biathlon or OD triathlon (1.5km swim)...

average swimmers -> 30 - 40 mins

better swimmers -> 25 - 30 mins

good swimmers -> under 25 mins


fitness swimmer...means

if your stroke technique is correct....

it is not difficult to swim 1.5km under 40 mins....

Tips of fitness swimming

1) body position - maintaining a strong core will help in getting a better body position, i think. so that hips/legs won't sink and will be more (what's the water equivalent of aerodynamic?) hydrodynamic?

2) stroke - gotta ask expert to watch or video your stroke

3) upper body strength - so there's more propulsion when you pull for each stroke

4) swimming fitness i.e the lungs - weekly long swims really help (>2km) and maybe intervals...

5) breathing method - let's say you use 3-stroke for every breath and if you swim 60 strokes per minute, mean you really breath 20 seconds in that 1 min...it is very unlike when you run...you breath freely anytime...

Most of us have stamina and most of us can swim...we get tired easily during the swim because of our breathing method. Eeither we did not blow out completely when we are in the water... or we did not fully inhale when our head are out of the water.

The consistency of breathing comfortably must be achieved. Inhale quick through your mouth and exhale through your nose and mouth or just nose or just mouth. Whichever you want. No right or wrong.

But....Inhale through your nose and not mouth... and you will suffer...out of breath, expire energy because no oxygen goes to the body...

For every swim in Biathlon or Aquathlon, when in swim in distressed, just raise you hand and get attention of any Official/First Aider in Kayak

The_management_of_open_water_swimming_ev

you shall be pulled onto a speed boat, and you will be brought to shore...for recovery and wait...until the last swimmer of your age group is out of swim and exit from the swim zone...you shall exit from the swim zone then CONTINUE your Transition and Run...

Results of your Swim : based on your Time (swim time + holding time on the beach + waiting time)...so no DNF for Swim...because you complete the race mah. But, you must remember to improve you fitness swim in the next race, ok?

Edited by kohpapa

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