6-month training plan needed for aquathlon: national champion

October 16, 2023 | 01:35 am PT
Lam Quang Nhat, the national triathlon champion, said athletes need at least 6 months to prepare for the full aquathlon distances of 2 km swim and 21 km run.

"The training duration depends on each individual's physical condition. Those with prior experience running 21 or 42 km and possessing basic swimming skills will require less training time. However, even experienced runners may struggle with stiff ankles and lack of coordination.

"On the other hand, some individuals can excel at sea swimming in just 3 months," Lam said.

Ảnh 1: Lam Quang Nhat competes in the Phuket TRI IYARA tournament in Thailand. Photo by Lam Quang Nhat

Lam Quang Nhat competes in the Phuket TRI IYARA tournament in Thailand. Photo courtesy of Lam Quang Nhat

Vietnam's first aquathlon tournament, DNSE Aquaman Vietnam, will take place at NovaWorld Phan Thiet on October 29, featuring the longest distance for an aquathlon, 2 km swim and 21 km run. Lam Quang Nhat will test the route and participate in a workshop to share his experiences before the competition day.

According to experts, completing a 21 km run or a 2 km swim is not a big deal for experienced athletes, but it requires accumulating physical strength and skills with dedicated practice over time.

Nhat said athletes should prepare for at least 6 months for the 2 km swim and 21 km run race; 4 months for the 1 km swim and 10 km run distance, and 3 months for the 500 m swim and 5 km run distance.

"Athletes should switch between swimming and running," he said. On days with intense swimming workouts, one should have light runs, while on days with heavy running, they should swim with less intensity, he said, adding that depending on their schedule, athletes can allocate half to a full day off during the week.

Nhat practices swimming before the race. Photo: Lam Quang Nhat

Lam Quang Nhat practices swimming for DNSE Aquaman Vietnam. Photo courtesy of Lam Quang Nhat

Technique is another crucial aspect. Nhat said improper running form or swimming technique can prevent athletes from improving, even leading to injuries. In this case, a swimming and running course with experienced coaches can help.

Multiple-sport athletes typically go through three key training phases. The first phase is the base phase, which aims to enhance endurance. During this phase, athletes spend around 10 to 12 hours per week on exercises that are moderate in intensity and duration.

The second phase is the build phase, where exercise time gradually increases and interval training is added. This phase allows athletes to further develop their fitness and performance.

Lastly, the peak phase, also known as the physical training phase, requires a time commitment of approximately 17-18 hours per week. Athletes focus on specific training routines to reach their peak performance levels.

"This is the final sprint before competition," said Nhat. During this period, athletes should focus solely on accumulating training volume without making any technical corrections. It is crucial to address technical corrections at least 6 weeks prior to the competition to establish proper movement habits.

Athletes test the Aquaman Vietnam 2023 swimming route. Photo: Viet Quoc

Athletes test the DNSE Aquaman Vietnam 2023 swimming route. Photo by Viet Quoc

As the training intensity increases, athletes should pay close attention to their nutrition, ensuring an adequate intake of starch and other energy-rich foods.

After the intense training period, athletes will enter the taper phase, which involves reducing exercise volume. Tapering helps the body recover, strengthen, and reach peak performance as race day approaches.

To prevent fatigue, athletes are advised to decrease the training load while maintaining the same exercise intensity. Instead of practicing 25 or 30 km long runs and 2 or 3 km swims, athletes should reduce the distance and alternate speed changes.

"Many make the mistake of taking a rest completely or practicing very little during the taper phase, and only focusing on eating and sleeping. However, this can lead to a waste of the entire accumulation process."

Athletes competing in shorter distances tend to have a shorter tapering period compared to those in longer distances. In Vietnam, it is common for athletes to reduce their training volume approximately 7 days prior to an official competition.

DNSE Aquaman Vietnam 2023 will have four categories: Aquakid for children aged 6 to 10 (200 m swim and 1 km run), Sprint Aqua (500 m swim, 5 km run), and Half Aqua (1 km swim, 10 km run). The registration portal for Aquaman Vietnam is currently open for all distances.

For those who are interested in Vietnam's first aquathlon tournament, register here.

go to top