Race an

swim-run training guide.

aquathonGet race-ready in six weeks with MF’s ooking for a summer challenge? We all know how to run and swim, but how about putting them together to compete in an aquathon? An aquathon (or aquathlon or biathlon, as these multi-events are sometimes called) combinesL two disciplines back to back: and . The training guide here has been put together by 2010 World Championships silver medallist “Rocket” Rob Battocchio, who also organises the biggest swim-run event in the country: the Illawarra Australia Day Aquathon in Wollongong, NSW, on January 26. Follow the training plan and you’ll be splashing

corbis and dashing your way to a PB in no time (or, er, six weeks).

mensfitnessmagazine.com.au | MF | 83 Aaron sprints to the world title in Auckland YOUR SIX-WEEK TRAINING GUIDE in October. The training advice in this guide will improve your fitness and skills to participate in Rocket Rob’s swim-run events such as the Australia Day Aquathon in Wollongong, which consists of a 900-metre swim and a 7km run. If the event you’d like to train for is shorter than Aquathon Tips this, you can modify the program to suit your needs. Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

SWIM RUN: TEMPO REST DAY OR SWIM: EFFORTS CROSS-TRAIN RUN: MIX-UP REST DAY 1200-1600m 5-8km LIGHT SESSION 1400-2000m 5-8km ATHLETE BIO Aim: Endurance l Moderate 45- l Start at 60% effort, l Bike ride, surfing, l Warm-up: 60min bike ride, l Start at an easy Age: 22 l Warm-up: 200m then, at one-third yoga or core-strength 200-400m easy rower, boxing class, pace for 1km, then do easy freestyle. distance, up the pace workout. freestyle, plus circuit/outdoor 10min at 75% effort. Height: 180cm to 75%. For the final 4 x 50m fast legs, fitness class, l 4-6 x 50m (25m l Back off the pace Weight: 66kg easy, 25m harder) one-third, run at your slow arms drill (aim kayak or a surf. for 5min, then do 6-8 with 30sec rest predicted race pace. to take as few strokes 30sec hard efforts Hometown: between reps. as possible). with 30sec slow Newcastle, NSW l Cool down: 10 running in between. l 600-800m at minutes easy running l 100m @ 75% Achievements: l Run another 5min moderate pace (for and stretches, or, if effort, 40sec rest; 2012 Under-23 ITU world extra strength, use near a beach or pool, 50m @ 90% easy, then do 5 x a pull buoy). a quick dip. effort, 60sec rest. 15sec hard efforts champion;

WEEK 1 & 2 l Repeat 5-8 times. with 45sec rest Oceania ITU - Cool down: in between. 100-200m kicking; distance champion; 100m backstroke. l Cool down: 200- 300m kick with fins. l Cool-down swim: 3rd at Oceania ITU 500-1000m easy Rob Olympic-distance after the run. Battocchio championships.

Join a swim- REST DAY OR MINI AQUATHON Improve your swim: SWIM RUN: TEMPO REST DAY OR REST DAY for-fitness squad at your local pool. 1500-2000m 6-8km LIGHT SESSION LIGHT SESSION BEACH RUN Aim: Strength l In a pool: After a 40 minutes Better still, sign up for ocean or l Start out with l Bike ride, surfing, 5min warm-up jog, l Light free choice Right Royle endurance open-water swimming training. 5-8min at a relaxed yoga or core-strength lay out your run activity such as core l Start on firm sand pace, then increase workout. gear (shoes, socks, and yoga stretch. for 20min with shoes Run fit: To finish a 7km run after Backing up from his victory in the 2012 World Under-23 Triathlon l Warm-up: 200- to predicted race shorts, singlet) by on. Next, without a 900m swim, make sure you do 300m easy freestyle. pace for 4-6min your towel, ready to shoes, add some slip on. plenty of the aquathon trials in Championships in Auckland in October, Newcastle’s Aaron Royle l 400m @ 60% l Return to the “wades” (run in knee-deep water, the MF guide. effort (90sec relaxed pace for l is preparing to defend the Australia Day Aquathon title he won in 2-4min. Repeat Swim 200-300m @ lifting knees high) recovery); 80% effort, then run Improve your transition: 300m @ 70% effort 3-4 times. for 30sec parallel to 2011 and 2012. MF asked him for some expert advice. for 6-10min @ 90% shore. Walk or jog for Ever tried getting wet feet into (90sec recovery); effort. Rest for a few running shoes after a swim? 200m @ 80% effort l Cool down: 60-90sec for total of 10min easy running minutes and repeat 20min. Cool-down Putting elastic laces into your (90 sec recovery); 2-3 times. 100m @ 90% effort; and stretches. dip in the ocean. runners and using talcum What do you like to eat or drink “becoming comfortable with 100m backstroke l In open water: Non-sand: 25min powder will assist. on the morning of a race to make the uncomfortable”. recovery. After a 5min warm-up WEEK 3 & 5 run, then 15min Wetsuit or not? If the water is sure you’re fuelled? l 100-200m kick jog, lay out your run pool-running*: What are your three top training with fins, 200-300m gear (shoes, socks, cooler than 23C, wetsuits will l As the aquathon starts relatively 30sec hard, or tips? with pull buoy. shorts, singlet) by 30sec easy. be permitted and can make a early, I won’t be having a huge meal your towel, ready to difference, but most aquathoners l Swim in open water: Pool Extra: 25min easy slip on. — two hours before the race, I’ll have * Use an aquajogger go without and happily finish. swimming is completely different to jog plus some belt, a foam belt that two pieces of toast with honey bodyweight exercises l Swim 400-600m wraps around the Race-day tips: Arrive 60-90 ocean swimming, so make sure you such as bench dips, @ 80% effort, then and a coffee. For those who haven’t waist and assists minutes before the start to prepare take the time to swim in the sea and crunches, squats run 3-4km. Rest for flotation. Available had coffee before a race in the and push-ups. 5min and repeat. from sports stores. your transition gear and listen to get used to the feel of the water and the organisers’ race instructions. past, be careful, as it can upset the Go for a light warm-up jog. the different conditions. REST DAY stomach. I would eat at least two SWIM RUN POOL TRANSITIONS REST DAY AQUATHON TRIAL 1km time trial hours before the start of the race l Run after swimming: Because l Keep it light — l Rob Battocchio is an accomplished l Easy 8-10km @ After a warm-up l Light free choice Warm-up: Jog 5min, your heart rate is already high l Warm-up: stretching or yoga. jog, set up your run activity such as core then set up run gear runner, triathlete and to allow enough time to digest the 70% effort. Add 5 x and the blood is in your arms from 200-300m easy. 30sec efforts with gear and try 100m and yoga stretch. as you plan to on aquathlon competitor, with more food. If you don’t feel like eating walk back at end. swim efforts @ 100%, race day. than 70 career race wins. He won swimming, it will feel completely l 4 x 25m hard, then quickly change beforehand, drink a sports drink 25m easy. into joggers for a l Swim 500-800m a silver medal at the 2010 ITU to give you a few extra carbs. different to going for a normal run. 2-3min race-pace run. Rest day @ 75% pace, with World Aquathlon Championships And combining your swim and run l Rest for 3-4 min, Rest for 2min and final 100m sprint, in the 35-39 age group. Rob is race The swim start looks intimidating then swim 1000m, repeat 6-10 times. quick change to run director of the Illawarra Australia in a single session helps if you’re timing yourself. and do 6-8km. Run — what’s a good strategy?

WEEK 4 trying to fit training in with work. Cool down: 200- the first 1km hard, Day Aquathon on January 26, and l It’s just as daunting for elite 400m easy swim. the Splash and Dash on February l Finish off with 300- then ease off. l Practise transitions: Practise 500m mix of kicking Do final 1km hard. 23 and 24, both in Wollongong, athletes. Practise by putting and off (any other NSW; aquathon.com.au yourself in these environments in putting on shoes and a T-shirt than freestyle) stroke with fins. training. Once a week when you’re wet our training group and out of breath. LIGHT JOG REST DAY REST DAY or MINI AQUATHON REST DAY does an open-water “A single On race morning,

light activity l 30min at easy swim, where we get to have a practice run of choice l 5-10min light jog, swim and Massage pace. At end, do 5-6 treat each effort as if through the transition sounds good. 30sec efforts, walking then 400-600m run session back in between. relaxed swim and it were in a race. That area — it’s easy to easy 3-5km jog after. means overcoming helps to fit in misplace your shoes someone dunking you, training in transition when WEEK 6 Aquathon or swimming over your they’re among a start action. with work.” AQUATHON feet. It’s as simple as thousand others. aapimages

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