Biathlon Tips.

First of all, good luck guys.. for this sat's Singapore Biathlon! Its your first 1.5km swim + 10km run.. :) What I can say is you've done very well in the pool training and the open water swim and I believe you'll definitely be able to do more than just survive the 1.5km swim!

Those who trained running with me would definitely be able to complete comfortably..
I assure you as long as you keep your hydration checked (every 15mins drink a bit or every drink station drink..) and don't be afraid to push a little on the last turning lap! :)

Tips for races: Try to pre empt some stuff and visualize them happening and more importantly, you staying calm and handling the situations smoothly. :)

Singapore biathlon race experience:
- First two waves higher chance of kena jelly fish but they won't be more than pinches kinda pain and rashes

- Start line is VERY crowded (100+++++++++ ppl) and warm.

- Ppl like to chiong very hard so know yourself and your tactic, you wanna chiong with them to first buoy or you wanna flank them by going to the right and giving yourself some good space to swim easy?
Since you're joining this 1.5km swim race, I will say you're an above averagely accomplished swimmer (afterall we trained together and I've been managing..) and shouldn't be starting at the rear of the pack to get kicked at.

- Get to the start line EARLY, like 5 minutes at least before announcing.. because once they start announcing, ppl can really crowd the place and force you to get to the rear.

- Better to do the first 10 to 12 strokes without breathing if you're a strong swimmer. Not compulsory but I find that by just bashing through helps me to calm myself down and forget about getting hit.

- All sapphire swimmers who're below 1.7m tall should realistically do only 1 porpoising before start of swim unless its really a very very low tide day which havent happened for past 4 yrs.

- Build the kick steadily once you come into the two swim-laned swim exit path..

- Start to stand up and run only when you can see the sand being disturbed with your pull

- Once start to run on the sand.. don't sprint up the sand.. take your time to regain your composure. We're not there for medals so the 10 seconds slower won't kill and may save your muscles from cramping up.

- A 1.5km swim lap is a REALLY long affair compared to a 2x750 swim. Please go early to visualize the swim route and see how many buoys and what color you're expecting at which number of buoy. Keeps you entertained by knowing where you are already and what to expect next.

- Usually left turn into the coming back route is really bad because of the lousy visbility.. no solution to this.. try to sight slightly more often if need be.. keep going towards the outer side of the double swim-lane as that is the shorter way (straight line.)

- Start the run easy and build it up.. that's the safest way.. Those who trained with timing instead of distance.. just judge according to your normal training run time. Don't be intimidated by the run distance.. 10 km run can be 30min to 1hr 30min depending on your speed.. just run as per what your training has been like and you'll definitely do fine.

- Race like how you train!!!! :)

-Start hydrating NOW!!! Take in about 3l of water a day.. :) Tomorrow can be a short run or swim plus run (not more than 45 minutes).. then rest it off and prepare for the big one! Take in more carbs too.. those who eat a lot of rice normally can just eat as per normal with no need to increase yup...

- One hr into the race take a gel (if swim 40 mins then run 20 mins then eat gel and drink more water).. after the swim I like to eat banana to stick the salt down...
If you take the banana then don't take the gel until about 45 minutes into the run. The gel should be able to last you for about 45minutes. :) Those who need gel please tell sam or me by tomorrow and we can pass them to you on sat.. Pay sam, don't pay me. :)

Whether you wanna take it easy or go all out for it.. remember the most important thing is to ENJOY YOURSELF and BE SAFE!!!!

It is really a pleasure and honor to be on the same race as you guys... it's God's blessing that I could recover in time to at least do this race even though I'm not really race ready but I'll still give it my best try. :)

Cheers
KK