Source : http://www.ironman703singapore.com/
The swim portion of this triathlon takes place in-shore, but in the ocean and there’s a couple of things worth remembering:
- Wear a comfortable but close fitting swim or tri suit
- Remember that hand paddles, fins or additional swim aids are illegal in the swim
- Remember that wetsuits in Singapore will likely not be allowed, as the water temp is above the maximum for optional use.
- Wear goggles designed for comfort, visibility and durability.
- Remember an anti fog solution can assist clear visibility, which in turn allows for straighter swimming and less apprehension.
- As you’re going to be racing in the ocean, make sure you practice in similar conditions as you can, as salt water and even small waves are impossible to reproduce in a pool.
- Train to cover the maximum distance in an efficient ‘crawl’ stroke.
The bike course, whilst flat will still test those with little experience. Stay well hydrated and check your nutrition plan before the event and start with all bidons full.
- Having a mat or towel next to your bike to stand on is helpful both for recognition of your gear, and on which to wipe off sand etc. that your feet will pick up coming out of the water. A transition mat makes it more comfortable to make it through your transition; it can also serve as shield between hot tarmac and your feet.
- Your bike. Any bike will make 90kms, but best to choose a bike that suits your budget and is as light and fitted with the most reliable componentry you can afford. Make sure you are fitted to your bike, and you are comfortable riding it. Also, make sure you have the right type of bike for your race as an MTB on knobbly tyres will be a hard slog for a Half Ironman (that’s not to say you can’t fit it with ‘slicks’ though!)
- Riding clothes, with padding in the right places, must be flexible and comfortable.
- Make sure you’ve tested and trained in all your bike gear and don’t change your bike set up close to the race.
- Do not ride youyr bike at any time whilst wearing an MP3 player of similar device. The use of these is BANNED in this event at any time.
The run course is flat; but warm and will likely experience high humidity. Plan nutrition and hydration accordingly.
- In an Ironman 70.3 you may want to change to specific running clothing. Light tops and comfortable shorts will suffice, but a good tri suit will see you right throughout the event.
- Don’t forget to carry some nutrition. There will be some on course, but always plan ahead
- Be sure to train in the shoes and clothing you will race in. You want to make sure that these will be comfortable over long distances, doesn’t chafe you, and also remember to wear socks to lessen the chance of blisters…
- Using elastic laces will allow you to get in and out of your shoes quickly, but also means you haven’t got laces coming undone in the middle of your half marathon!
- Do not race wearing an MP3 player of similar device; this is an international event run to world rules. These devices are not allowed.
Transition And Aid Stations
- Remember to slow at all aid stations on both the bike and the run to you get your hydration and nutrition right
- If you drop a bidon in a bike station don’t panic, simply call and ride slowly ahead to the ‘last chance’ tables to pick up water or sports drink as you need it…going slow will assist you.
- If you pour water over yourself on the run it may get into your shoes and heighten the chance of blisters. Put ice or water in your HeadSweats hat and you’ll keep the coolness where you need it.
- Do wear a ‘cool’ scarf if you have them – ideal for cooling you on the run or bike…