MARCH NEWSLETTER
Get Ready for the Triathlon Challenge
As a leading organizer of endurance sports events in Vietnam, Sunrise Events Vietnam not only delivers world-class races but also aims to support you throughout your preparation for every race.
Starting this month, we are excited to introduce our monthly newsletter. In this category, we share practical knowledge, real-world experience, and useful insights to help you train more effectively and get ready for the challenges ahead.
This newsletter will inspire you to stay consistent, maintain your form, and continue pushing towards new milestones on your journey.
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1. NEWS HUB: KEEPING UP WITH THE DA NANG RACE SEASON
This May marks a major milestone for Da Nang as it hosts the first-ever full-distance IRONMAN in Vietnam, alongside the 10th edition of IRONMAN 70.3 Da Nang.
As race day approaches, proper preparation will help you feel more confident at the start line.
Make sure your personal information is accurate so your name appears on your BIB or the Name Wall, a powerful source of motivation in the final kilometers.
During the race, instead of going all out from the beginning, focus on maintaining a steady pace, breaking the course into manageable segments, and fueling properly to sustain your energy.
Each discipline in this year’s race contributes to a truly memorable journey. Prepare well and get ready to take on the challenge ahead.
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2. SWIM:
KEY PRINCIPLES FOR OPEN WATER TRAINING
Open-water swimming is a completely different challenge from pool swimming. It requires you to adapt to the environment while maintaining strong technical control. To master this discipline, keep the following principles in mind:
Adapt to temperature and conditions: Before you start, don’t jump in and swim immediately. Take time to get your face and neck wet so your body can gradually adjust, helping you avoid cold shock or rapid breathing.
Stay on course: In open water, maintaining direction is more important than speed. Practice lifting your head to sight the buoys without disrupting your body position. You can also use a fixed landmark on shore to help keep a straight line.
Control your breathing and stay calm: Waves, currents, or contact with other swimmers can disrupt your rhythm. When that happens, slow down and switch to a more controlled stroke to regain your breathing before continuing.
Safety first: Always swim in designated areas, follow race guidelines, and wear a visible swim cap to improve your visibility.
💡 Tip: Start training in shallow water and swim parallel to the shoreline to build confidence before heading further out. Whenever possible, swim with others or have someone supervise your session.
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3. BIKE:
MASTERING THE AERODYNAMIC POSITION (AERO POSITION)
In cycling, aerodynamic drag is the biggest factor affecting your speed. The aero position refers to how you adjust your body and maintain a stable posture on the bike to reduce wind resistance, allowing air to flow more efficiently and minimizing energy loss.
In IRONMAN races, the goal on the bike is not just to go fast, but to sustain an efficient position for a long time, conserving energy for the run that follows.
Key principles for an effective aero position:
Lower your body with control: Lean forward and rest your arms on the aerobars to create a more compact profile, helping reduce drag and conserve energy. However, avoid going too low; an effective position allows you to see the road clearly, stay stable, and ride comfortably over long distances.
Relax your shoulders and neck: Avoid tension. Keep your shoulders relaxed and your gaze forward to maintain stability throughout the ride.
Keep your hips stable with a natural angle: In the aero position, your hips will naturally hinge forward. Focus on keeping them stable, avoiding excessive rocking or rotation that can waste energy and reduce efficiency.
Build endurance gradually: Holding the aero position may cause discomfort in your neck, shoulders, and lower back at first. Start with shorter intervals (10–15 minutes) during training, then gradually increase duration as your body adapts.
💡 Tip:
Instead of only investing in your bike, make sure it fits you properly. A professional bike fit can help you ride more efficiently, reduce fatigue, and maintain better form throughout your race.
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4. BRICK WORKOUT:
TRAINING YOUR BIKE-TO-RUN TRANSITION
A “brick” workout is a training session that combines two disciplines back-to-back (most commonly bike-to-run) to help your body adapt to the transition between movements. This is a key workout that prepares you for the moment you get off the bike, when your legs are still affected by the cycling motion.
Why are brick workouts important?
Reduce the “heavy legs” feeling: After cycling, your body is used to the circular motion of pedaling, which can make your legs feel heavy and awkward when you start running. This is very common, especially for beginners. Brick workouts help your body adapt more quickly to the running stride after the bike.
Improve transition efficiency: Brick training helps you get used to switching from cycling to running immediately, without losing rhythm.
Build mental resilience: Brick sessions train you to keep going even when you feel fatigued, just like on race day.
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5. RACE DAY NUTRITION:
FUELING SMART ON COURSE
In triathlon, alongside swim–bike–run, nutrition is often considered the “fourth discipline” because it directly impacts your ability to sustain energy throughout the race. A well-planned fueling strategy helps you maintain a steady pace and avoid hitting the wall.
That’s why many athletes don’t just prepare a race strategy, they also build a clear nutrition plan for race day.
Three key elements of a race day nutrition plan:
Fuel: Your body uses both carbohydrates and fat for energy, but carbohydrate stores are limited. For long-distance races lasting 3 to 17 hours, you should aim to consume 40–90 grams of carbohydrates per hour (equivalent to 160–360 calories). To stay efficient and practical during the race, prioritize quick, portable, and easy-to-digest options such as energy gels, chews, and sports drinks.
Hydration: To avoid dehydration, don’t wait until you feel thirsty to drink. Maintain a consistent intake of around 120–240ml (4–8 oz) every 15–20 minutes throughout the race. Take advantage of aid stations and prioritize proper intake rather than just cooling yourself externally. Staying well-hydrated helps regulate body temperature and maintain overall condition during the race.
Caffeine: Using caffeine in low to moderate doses (around 2–5mg per kg of body weight) can help improve alertness, reduce fatigue, and support endurance. However, excessive intake may lead to increased heart rate, shakiness, or anxiety. Be sure to test your tolerance during training to find the most effective dose for your body.
Golden Rule: “Nothing new on race day.” - Stick to the same gels and drinks you’ve used during your long training sessions (long rides, long runs, and brick workouts) to ensure your body responds well on race day.
* Note: Every athlete is different in terms of fitness level and training load. What works for others may not work for you. Use your training sessions to test and refine a nutrition plan that best suits your body.
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6. COMMUNITY CONNECTION: SPREAD THE PASSION WITH SUNRISE EVENTS VIETNAM
Are you passionate about running, triathlon, or endurance challenges?
Sunrise Events Vietnam is seeking inspiring faces to represent the 2026 SEV Ambassador Program - individuals ready to share their journey and inspire the wider community.
As an SEV 2026 Ambassador, you will have the opportunity to enjoy exclusive benefits such as
🎫 Complimentary race entries to Sunrise Events Vietnam.💸 5% commission for every successful registration made through your personal code. 🎁 Exclusive discount codes ($5–$20 or 25% off) for your community.
📩 HOW TO APPLY: To apply, please send us an email introducing yourself, along with your race achievements and your level of influence (Facebook / Instagram / TikTok / Strava links or personal profile) to the following:
📧 Email: my.vtd@sunriseevents.com.vn
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7. YOUR VOICE MATTERS: WHAT WOULD YOU LIKE TO SEE NEXT?
We are always committed to bringing truly useful content to the community. So please do not hesitate to share the topics you are interested in through the form below, helping us make future newsletters even more relevant, engaging, and tailored to you.
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References:
https://www.triathlete.com/training/9-secrets-to-proper-open-water-sighting/
https://www.ironman.com/news/race-day-fueling-simplified#fuel
https://www.triathlete.com/gear/bike/aero-position-for-triathlon-101/
https://www.usatriathlon.org/articles/training-tips/how-to-use-brick-workouts-in-triathlon-training
https://www.tridot.com/podcasts/performance-nutrition-for-triathletes