Aquathlon Racing Tips

If the Pilmuir Aquathlon is your first multi-sport race, you have made the right choice!

Measures are taken for you to have a safe race and enjoyable experience:

• A clearly marked swim course in a beautiful calm quarry
• A swim safety team of lifeguards equipped with boats and kayaks to be of assistance to any swimmer in difficulty
• Professional race briefings advising the participants on race rules, logistics and safety
• Drink stations on the run course 
• Refreshments for finishers at the finish line
• A medical team consisting of Red Cross ambulance and equipment

Team Information

The Team Relay option is a fantastic introduction to the sport as it allows you to take on the discipline you feel comfortable with. It can be a lot of fun!

The concept of the Team Relay is simple and consists of a team made up of two people with each person completing one of the disciplines each.

Both team members will receive a goodie bag as well as one medal each.

On race day, the swimmer will need to hand over to his/her teammate in the transition area in the indicated “Team Relay Handover Spot”.

Questions?

We expect any newbie to have quite a few questions. On this page we try to answer all your questions to prepare you for a great race. If you have any other question that has not been addressed here, please contact us.

General Questions

1. What shall I wear for the event?

For the swim you will need a wetsuit, racers will wear a Tri Suit under their wetsuit to allow for a quick transition.

2. Where do I put my race number?

Race number with safety pins will be supplied in the race pack (given to you at race kit collection). You have to wear a race number on your front during the run section. (No race number required during the swim. Your race number will be written on your arms before the race.)

a) A race belt is the most convenient means of wearing your race number. A race belt is a piece of elastic with a strap that carries your race number and fits around your waist when you race. The benefits of wearing a race belt are that:

You don’t have to pierce your race suit with pins You can put your race belt on quickly after the swim

b) Alternatively you can create your own race belt with shoe laces or elastics (e.g. from old underwear). Or just pin the race numbers on the front of your shirt before the race.

3. Where do I leave my running gear during the swim?

Every aquathlon event has a transition area and so do we. This is the area where you should keep your running shoes, and other required gear for your race. You are advised to leave your bag with items you don’t need during the race at the bag drop, so you don’t clutter the limited room you have for your equipment in the transition area.

4. Is there anywhere to get changed between events?

As mentioned in point 1, if you wear a tri-suit there is no need to get changed, except for maybe your shoes and hat. All the changing between events should take place in the transition area (this is an enclosed area where competitors keep their running shoes etc).

Any additional clothing should be put on over your swim suit. Nudity in the transition area is an offence and will result in automatic disqualification.

5. How should I pace myself?

This is a very difficult question to answer, as different people have varying fitness levels, so pace yourself accordingly. The best strategy is to set off conservatively and gradually build into the race. It is better to realise you have plenty left in the tank as you start the run section, than set off too hard in the swim and then spend the rest of the race struggling to finish.

Swimming Questions

6. What should I wear in the swim?

• A wetsuit
• The swim cap provided in your race pack (compulsory)
• Swim goggles are advisable

7. What if I have difficulty during the swim section?

The swim section will be fully manned by a trained water safety team. If you get into difficulty in the swim, roll onto your back and hold your arm in the air. A member of the swim safety team will be there to assist you.

8. What if I can’t finish the swim section?

If you are unable to finish the swim section you will be disqualified from the race. Though we do still allow you to finish the run section.

9. Where is the best place to position myself on the swim start?

Less confident or weaker swimmers are advised to position themselves at the back of the start pack. Also note that especially in the first two hundred meter it will be busy on the inside of the pack, near the course rope.

10. Can I swim breast stroke?

Breast stroke (and any other swim stroke) is allowed during the event. However freestyle is a much more efficient stroke and recommended.

Running Questions

11. What should I wear on the run?

• Your race number on the front of your apparel (compulsory)
• Running shoes
• A shirt, top or tri suit that covers the upper body. (You are not allowed to race bare torso)

12. Am I allowed to walk some of the run section?

Walking is allowed during the run section. However be aware of other competitors running on the course who may wish to overtake you.

Nutrition Questions

13. When and what should I eat the morning of the event?

Try to consume your last meal 2 hours before the event start. This meal should contain carbohydrates (carbohydrates can be found in food such as potatoes, pasta, bread, cereals and pancakes). Try not to eat anything you have never eaten before exercising or on the morning of a race. You never know how your stomach reacts when you begin to race.

14. When and what should I drink before the event?

It is important that you ensure you stay well hydrated the days leading up to the event. Drink sufficient water, juices and isotonic sport drinks.

15. How much fluid should I drink during the event?

Hydration is essential.

• Start well hydrated on your race.
• Use every opportunity in the race to take drinks from the drink station.
• The drink stations on the run course provide water & isotonic drinks.

Tip: practice drinking during exercise in your training sessions

16. Should I eat during my race?

When you expect to take more than 1 hour to finish your race, it is advisable to eat during the race. The human body during strenuous endurance exercise needs 40-50g of carbohydrate per hour. Try to consume around this amount during the event to ensure you don’t run out of energy! The easiest way to take in carbohydrates is through your sports drink. Some sports drinks contain already 8% carbohydrate. In addition it is worth carrying some energy gels or bars in your pocket during your race for when you feel you are running out of energy.

Tip: practice eating during exercise in your training sessions.