Frosty Aquathlon Transition Guide

Here’s a step-by-step guide on how to transition from a pool swim to a run in an aquathlon:

Set up your gear: Before your swim wave starts, you will be allowed to prepare your transition area at the side of the pool. Use this time to lay out your running gear (shoes, socks, hat, race bib, etc.).
Towel: If needed, place a towel to dry off your body quickly..
Remove poolside distractions: Keep it simple—only the essentials you need for the transition.

Maintain a steady pace: Finish your swim with energy left to transition smoothly. Avoid overexerting yourself too much during the swim.
Position yourself for the exit: Once you’re approaching the end of the pool, start positioning yourself to exit efficiently. If the race has a ladder or poolside exit, be aware of its location.

Pull yourself out calmly: Use the ladder or edge of the pool to pull yourself out. Ensure you don’t waste energy by overexerting yourself on the exit.
Quick dry (optional): If it’s cold or if you’re feeling a bit uncomfortable, use the towel to dry off your face, hands, and legs quickly.

Get your gear on quickly:
- Swim Cap & Goggles: As you exit, remove your swim cap and goggles as you’re heading towards the transition zone.
- Towel off: Use your towel briefly to dry your feet and any excess water off your body (don’t waste time, just enough to prevent slipping).
Sit Down!: The Frosty Aquathlon transition is pool side and features a bench. Use it! It is normal to feel dizzy getting out of the pool, so attempting to balance on one foot to put on a shoe will always be a challenge
Put on your running shoes and socks: Don’t rush too much—focus on getting them on securely. If your socks or shoes are too tight, it could slow you down
- Do you actually need socks to run in? Most modern running shoes are designed for use without socks. But it is best to test this a couple of weeks before your race in case your shoes cause blisters.
Race number/bib: If you do not have a triathlon race belt, ensure it’s attached to your clothing before you start the run.
- Race belts are one of the most useful bits of kit and are very affordable – see Amazon here
Hydrate if needed: If needed, bring a water bottle to your transition for a quick drink to keep hydrated.
Transition Bag: Each competitor is provided with numbered transition bag (bin bag). Place your googles, towel and anything you do not need for the run into the transition bag. Take this transition bag with you as you head to the exit.

Take a deep breath: As soon as you start running, take a deep breath and focus. The swim-to-run transition can be jarring, so stay calm.
Start off steady: Start at a steady pace; your legs might feel a little heavy at first because of the swimming. Don’t push too hard initially.
Position your arms: Keep your arms relaxed, but make sure they’re swinging naturally to help with your running momentum.

Stay relaxed: You’ll be surprised by how stiff your body can feel after swimming. Shake it out as you run and focus on maintaining good posture.

Practice your swim-to-run transition before your race. It may take some time to get used to the difference in muscle usage between swimming and running.
A common tip is to practice brick workouts—these are training sessions that combine swimming with running so you can learn how your body adapts to the switch.

By preparing and practicing these steps, you’ll be able to transition smoothly and effectively from swim to run in your aquathlon!