Preparing for Rottnest Swimrun, tips from the pros!
With around 8 weeks to go until the race, many people will be starting to get a bit nervous, especially those participating for the first time. Questions like these will be popping up:
- Am I doing the right mix of training?
- Do I have the right gear to race in?
- Will I finish the race with my relationship to my partner still in tact?!
All legitimate questions at this point in time.
In order to help you out, we asked some of the best performing Swimrun athletes from Rottnest Swimrun 2017 to send us their "pro tips" on anything from training, preparation, gear, or the race itself. Find out what they had to say below!
Gary Couanis (1st overall and mixed category winner)
"Pace yourself. The course is quite easy early on with short runs and swims that are flat and protected. The second half of the race is long, exposed and hilly - really tough if you've already 'hit the wall'."
Emily Loughnan (1st overall and mixed category winner)
“Be prepared for running across all sorts of terrain. Lots of sand running, scrambling over rocks, undulating trails and fast open roads. Last year I raced in a lightweight racing flat which I had cut a slit on laterally near the sole to assist water drainage.”
David Kyle (1st, Male category)
"Try and find a rhythm that is sustainable for the duration. When you’re feeling great, there is an average period ahead and when you’re feeling spent, a second wind isn’t far away. Try not to extend (too much) in the good times and don’t drop off in the bad times."
James Marangou (1st, Male category)
"Push hard on the run legs and don’t think too much about the distance. You’ll find the swim legs give your legs the rest they need. Wave and cheer on other competitors, the enthusiasm of everyone on the day is epic and just what you need!"
Many thanks to our 2018 Race Sponsors!
Kristen Gadson (1st, Female category)
"Have fun and smile!"
Ari Huston (1st, Female category)
"This is one of few opportunities to race as a pair, which is what makes the event so much fun, support each other by chatting about nonsense or even complaining about how you're feeling. Also if sand and trails are somewhat unfamiliar territory for you then be prepared to run slow, hold back over the more technical stuff and then push on the road sections."
Rachael Smith and Rose Richards (2nd, Female category)
“Good shoes, good socks”
"You will definitely spend more time running than swimming. And you’ll spend a lot of that run time running in sand, with wet shoes. You want to be comfortable, and not weighed down! Get some lightweight, grippy trail shoes, that drain & dry quickly, dont cake with sand or let sand in (Solomon Speedcross worked really well!) These combined with a pair of fast-drying, tight fitting bike socks is a winning combo. Enjoy!"
Paul Newsome (2nd, Male category)
"Having raced several SwimRun events now around the world, you’ll be in for a real treat with the event around Rottnest but take care to look after your hydration levels and sun exposure and make sure you’ve done PLENTY of beach running before you attempt the event - good luck!"
Lisa Delaurentis and Peter Tanham (2nd, Mixed category)
"We entered together because we have both swum to Rotto so many times (44 solos between us!) and then created the Rotto 20.20.20 Triathlon a couple years back, so this was the next closest thing. So I guess we just swim a lot and run for a bit of non swimming fitness."
Darren and Glenn Pesich (3rd, Male category)
"One of the most important aspects on race day is to know your partner, and their limits. Whilst we may all individually have experiences at endurance events and knowing our own thresholds, you equally need to know the “red-line” of your partner - their breaking point! Partners should certainly push each other, but respect each others “red-line”, as there will be no glory in pushing your partner into this zone. Put simply, to achieve your quickest time, to have most fun and to fully absorb the SwimRun ethos, you should clearly communicate and aim to moderate and nurture each others thresholds. The event kindly provides beverages at the end of the race, which is the only time you should be boasting about carrying your partner – and this is more enjoyable when you can still both talk!"
Thanks to all our pros for these tips - let's see how many of them can finish on the podium in 2018!
Happy Swimrunning :)