If you are reading this article, chances are you have recently learned to swim. Let me guide you through the process of gaining confidence from the pool to open water, with some key safety skills which remain important for experienced triathletes.
Basic swim stroke
The first swim style you need to master and be good at is breaststroke swimming. Why so, instead of freestyle? If you can swim breaststroke (frog style), that also means you can learn to tread water when you need to stop in the middle of a deep pool or the sea. The leg movements for breaststroke and water treading are the same; thus, knowing how to kick in the breaststroke will complement your ability to water tread, which is the most basic and fundamental water safety skill.
While we always advocate being competent in freestyle for triathlon races, it is common and acceptable to kick off your triathlon journey with the breaststroke first. One benefit of the breaststroke is that you do not need to worry about navigation as you can easily sight for direction when you come up to breathe. In any case, you must ensure that you are strong enough in your breaststroke (or any stroke for that matter) for your race. For beginners, this means being able to cover the swim distance of the race in the pool first. So if you are taking part in a sprint triathlon (750m swim) or an Olympic distance triathlon (1500m swim), you must be clocking at least 750m/1500m each time you train as you approach your race.
At the end of your training sessions, make sure you practise your water treading skills. You want to practise it such that you can stay afloat for about 10-20 minutes in the event of any emergencies. There are a few ways to tread water. The advanced water treading technique requires good coordination between your arms and legs but you can start with a beginner version. You can view the beginner, intermediate and advanced treading styles in the link below:
In case a panic attack happens, you should know how to float on your back. When you go on your back, you no longer see the choppiness of the water, but instead you see clear blue skies as your face is facing upwards. You should be able to catch your breath again, as much as you want, until you calm down. Then flip to the front position to start swimming again when you are ready. Don’t forget to ask your swim coach to teach you this critical skill.
Overcoming cramps in the sea
Cramps can happen at any point in the swim. Many factors contribute to cramping including not clocking enough training mileage, poor breaststroke technique or a sudden change of muscle movement (for example, changing from freestyle to breaststroke or the other way around). If this happens, take a deep breath and hold, put your head down into the water and use your hands to massage the area. You will find that your body can float without needing the use your arms or legs but simply by filling your lungs with air! Repeat this until your cramp is gone. You can watch Coach Alyce Ooi demonstrate how to float by using just your lungs in the video above.
These safety techniques must be practised and you must ensure you can do them well in the pool before going to the open water.
Take the next stroke
After completing a couple of events with breaststroke, do not be comfortable knowing one stroke only as it is not the best way to swim in the open water. The drawbacks about swimming breaststroke in the sea are that you can’t improve your swim/race timing and it uses a lot of effort from the legs that you need to save for your bike and run later on. It’s also not in line with triathlon/open water swimming etiquette as you can injure other participants by inadvertently kicking them in the stomach, face and even kicking their goggles off.
So once you have gained some confidence in the breaststroke, you should learn to swim freestyle. There is a common misconception about freestyle that it is difficult and tiring. Yet, it is in fact the most efficient method of swimming and one that you can hold for long distances, especially if you’re going for the 3.8km full Ironman swim distance or a 5km half marathon swim. The secret of freestyle swimming is in learning the right technique that is suited to your individual physique.
Trust me, once you find that sweet spot in your freestyle, you’ll be swimming continuous laps in the pool in no time; and you’ll be on your way towards completing longer race distances, beating your best times and becoming an all-rounded triathlete!
I would love to hear what you think and answer any swimming questions you may have! Please write to: firstname.lastname@example.org
Shauqie Aziz is Head Coach at MySwim Coaching. He is a Swim Smooth Certified Coach and Malaysia Triathlon Association (MTA) Level 1 Coach. He is passionate about coaching adults to swim and helping them to achieve their triathlon goals.
[Kuala Lumpur, Malaysia, 20 Jan 2020] – Celsius Asia Holdings Limited, manufacturer of leading global fitness drinks CELSIUS®, announces partnership with Persatuan Triathlon Malaysia (Baru), also known as Malaysia Triathlon. This strategic move fulfills a major marketing initiative for CELSIUS®, whose slogan and targeted demographics’ goal is to #LiveFit. CELSIUS® is pioneering a new segment of “fitness drinks”, a designation representing the brand’s functional attributes where CELSIUS® drinks contain a proprietary blend of Green Tea Extracts, Guarana Seeds, Taurine and Ginger Extracts to provide healthy energy when combined with exercise.
These unique qualities will make this partnership a success, and achieve CELSIUS® goal of increasing brand awareness by tapping into a growing fan base with Triathlon events in Malaysia. CELSIUS® brings about positive effects to the body (improving physical performance) and the mind (enhancing concentration and alertness). Our products are here to make every workout more efficient, and to be a partner for people pursuing an active lifestyle to #LiveFit and #LiveHealthy, all while having fun.
Triathlon has gained interest at all levels of the multiracial community in Malaysia, and is primarily participated by young, working adults with an active lifestyle. Undoubtedly, triathlon is a serious sport that requires perseverance, dedication and discipline. A systematic and thorough training regime is a must for every triathlon participant. This is where CELSIUS® comes in to provide our proven fitness drinks to athletes for their triathlon training regimes.
CELSIUS® has no artificial preservatives, aspartame or high fructose corn syrup and is very low in sodium. We use good-for-you ingredients and supplements such as green tea (EGCG), guarana seeds, ginger, calcium, B vitamins and vitamin C.
Malaysia Triathlon will have the choice of sampling CELSIUS® in two flavors: Sparkling Orange (carbonated) and Peach Mango Green Tea (non-carbonated) – both of which are sugar-free.
Visit the CELSIUS® brand website to know more about the product.
As a sanctioning body, Malaysia Triatlon’s role is to provide the technical advice based on established Malaysia Triathlon and relevant International Triathlon Union (“ITU”) standards and required information for Event Organisers to host a high-quality event, as well to monitor all necessary aspects in providing a fair and safe race for participants, right until the last finisher crosses the line.
Event Organisers are therefore required to complete the Event Sanction Application Form and adhere strictly to the Malaysia Triathlon Sanctioning Policy (“Policy”) before holding any multisport events.
Selection Policy for Triathlon & Duathlon for 2019 SEA Games Philippines
1.1 The 30th SEA Games will be held in the Philippines 30 November to 10 December 2019.
1.2 Tentative Schedule for Triathlon:
TBD – Race Briefing
TBD – Opening Ceremony
1 Dec 2019 – Individual Women
1 Dec 2019 – Individual
Dec 2019 – Mixed Team Relay (Triathlon)
4 Dec 2019
Dec 2019 – Individual Men
5 Dec 2019
– Mixed Team Relay (Duathlon)
1.3 The races will be
as follows –
Triathlon (Individual) – in Olympic distance format (1.5km Swim, 40km Bike,
Duathlon (Individual) – in standard
distance format (10km
Run, 40km Bike, 5km Run)
Triathlon (Mixed Relay) a super sprint distance
(300m Swim, 6.6km Bike, 1km Run per athlete) in a team of 2 males and 2 females
(Mixed Relay) (2km Run, 8km Bike, 1km Run per athlete) in a team of 2 males and
1.4 The maximum quota including reserves allocated by the Olympic Council Malaysia (OCM) is:
3 Men and 3 Women for Triathlon Individual
3 Men and 3 Women for Triathlon Mixed Relay
3 Men and 3 Women for Duathlon Individual
3 Men and 3 Women for Duathlon Mixed Relay
should be noted that quota allowed does not represent the actual number of
athletes OCM will select for each event and is subject further by the number of
athletes each country may send as determined by the SEA Games Organising
time based on previous SEA Games Triathlon & Duathlon results
2.1 2005 SEA Games Triathlon results (Philippines)
Cheng Jing Hean
2.2 2007 SEA
Games Triathlon results (Thailand)
2.3 2007 SEA Games Duathlon results (Thailand)
2014 Phuket Asian Beach Games (Thailand)
Triathlon Mixed Relay
Duathlon Mixed Relay
2.5 2015 SEA Games Triathlon results (Singapore)
Chuan Rong Loo
Ma. Clair Adorna
2.62017 SEA Games Triathlon results (Malaysia)
Ma. Clair Adorna
2.7Based on the results of the previous SEA Games, Malaysia Triathlon has set the qualifying times for the individual Triathlon and Duathlon
races to be at least the past 3rd ranking athletes’ average timing
as follows –
Triathlon Qualifying Times – 2hr 04mins
(Men), 2hr 26mins (Women)
Duathlon Qualifying Times –
2hr 04mins (Men), 2hr 26mins (Women)
2.8For the Mixed Relay, in view of this
format only being introduced at the 30th SEA Games, the qualifying times cannot be established
by previous races and accordingly, based on
results of South East Asian athletes’ performances in ASTC/ITU mixed
relay races , Malaysia Triathlon has benchmarked an athlete participating in a mixed relay race as follows –
Triathlon Mixed Relay Qualifying Times
– 26 minutes (Men), 28 minutes (Women)
Mixed Relay Qualifying Times – 24 minutes (Men), 26 minutes (Women)
3.1 This policy details the process
nominating athletes as the National Team for
Triathlon/Duathlon at the 30th SEA Games in the Philippines.
3.2 This policy may be
amended at any time if Malaysia Triathlon is of the opinion that such
an amendment is necessary for any of the following reasons:
as a result of any change in ITU
eligibility criteria or rules;
a result of any change in the rules governing a particular race/event;
clarify any ambiguity or otherwise give effect to the intended meaning
advice from the Olympic Council of Malaysia (OCM).
Triathlon shall not be responsible or liable
in any way to anyone as a result of any such amendment.
3.3 Malaysia Triathlon will publish
this policy on its
website at http://www.malaysiatriathlon.org,
on social media platforms such as Facebook and Instagram as soon as it is
practicable to do so and will use reasonable
efforts to notify athletes and
coaches of the platforms used. The athletes and coaches are responsible for ensuring that they are fully aware of and understand the policy and
its content, as well as any changes made to the
policy should they occur.
Panel and Process
4.1 The Nomination Panel shall
be made up of
Chairman: Secretary General, Malaysia Triathlon
Member: OCM Official (to be appointed).
Member: MSN Official (to be appointed).
The selected panelists shall
have relevant experience that renders them qualified for the position.
wishing to be considered for nomination to the OCM’s 2019 SEA Games Selection
Committee MUST register and complete the respective national selection races (National
Trials). An athlete who does not race
in a National Trial or does not complete the race will NOT be considered for
selection by the Nomination Panel irrespective of timing obtained in similar
races in Malaysia or overseas.
4.3 The Nomination
Panel shall review the conclusion
of the National Trials for Triathlon, Duathlon and Mixed Relay to consider
eligible athletes (for eligibility, please refer to section 6 below) and having
met the respective qualifying times for nomination to OCM’s 2019 SEA Games
Triathlon shall submit all
nominations to OCM
by the deadline as
by OCM. At present OCM has indicated that nominations must be
submitted by 31st July 2019 (subject to confirmation from OCM).
Triathlon further reserves the right not to nominate the maximum number of
athletes allowed for Triathlon, Duathlon and/or Mixed Relay for Triathlon
and/or Duathlon, if it is of the opinion that there is insufficient eligible
athletes to be nominated in particular but not limited to lack of athletes
meeting the qualifying times.
4.6 In the event that no eligible athletes made the selection criteria
i.e. did not meet the respective qualifying times as stated in this policy,
the Nomination Panel reserves the rights not to nominate
athletes to OCM’s Selection Committee.
4.7 An Appeal process is available for any athlete who is dissatisfied with the decision
of the Nomination Panel (Please
refer to Appendix A).
decision for athletes’
the 30th SEA Games will
be at the sole discretion of OCM’s
Selection Committee and as such may or may not reflect the list of athletes
submitted by the Nomination Panel for OCM’s Selection Committee’s consideration.
5.1 National Trial – Individual
a) Triathlon – 14 July 2019, The Everly Putrajaya Trifactor International Triathlon
Duathlon – 23 July 2019, Sepang International Circuit.
5.2 National Trial – Mixed Relay Team
a) Triathlon Mixed Relay Team – 13 July
2019, The Everly Putrajaya
Trifactor International Triathlon 2019.
Duathlon Mixed Relay Team – 22 July 2019, Sepang International Circuit.
athletes will qualify for selection by the Nomination Panel by their
performance timings in the above National Trials.
5.3 Top 3 Men and Top 3 Women in each
category of the National Trials shall be nominated as the National Team.
If they are unable them to participate during race day, the next best athlete
will be nominated.
6. Athletes’ Eligibility and Responsibilities
6.1 Athlete Eligibility
In order for an athlete to be considered for nomination in
the manner stated under this policy, the athlete MUST:
be a citizen
of Malaysia (dual citizenship must be declared);
be 18 years old or older Triathlon and Duathlon
be 16 years
old or older for Triathlon and Duathlon Mixed Relay Team events;
be in good standing with Malaysia Triathlon, OCM, ASTC and ITU;
comply with all ITU
6.2 Code of Conduct:
athletes to represent Malaysia at the 30th SEA Games must adhere to
a strict code of conduct as follow –
Athletes must possess good training discipline and integrity.
Athletes must be humble, well
being ambassadors for the country,
must be able to carry themselves
well, and respect
and properties of the
host country and must not behave in
such a manner that would bring embarrassment to themselves or their country.
Athletes shall also refrain from disparaging Malaysia
Triathlon, OCM, MSN or any other relevant regulatory sports and their
respective officials on social media platforms.
Failure to adhere to the code
of conduct may result in immediate disqualification from the National Team.
chosen to represent Malaysia are obligated to immediately inform Malaysia
Triathlon of any illness or injury that could reasonably impact
on the athlete’s ability to perform at the level expected of the
athlete at the 30th
SEA Games, and more importantly, the impact on
the overall health and well-being of the athlete.
6.4 Selected athletes by the OCM would be
considered as Category B athletes and accordingly would be required to fund their
own travel and living costs to the 30th SEA Games which would be
reimbursable by MSN in event of achieving a medal during the SEA Games.
6.5 Malaysia Triathlon on best endeavor basis
shall try to secure funding to send the selected athletes to the 30th
SEA Games. In the event that no funding is available, the selected athletes may
proceed to secure their own funding, which would be refundable by MSN if a
medal is achieved.
6.6 Selected athletes are required to adhere
and strictly comply with the sponsorship requirements by Malaysia Triathlon.
6.7 Selected athletes are required to sign an
Athletes Agreement with Malaysia Triathlon, which would include the terms and
conditions stated in this policy.
Appendix A: Appeal Process
Right of Appeal
fails to be nominated to OCM
pursuant to the process and criteria set up in this policy, may appeal
omission from the nomination.
The sole grounds of appeal
a) The athlete’s omission was as a result of a failure by Malaysia Triathlon to properly apply the selection criteria
out in this policy.
b) The athlete’s omission was as a result of a failure by Malaysia Triathlon to adhere to the
guidelines set out in this policy.
Notice of Appeal
athlete wishing to appeal
must fill up the notice of appeal
form and submit via
email to Malaysia
Triathlon (email@example.com) within 24 hours following announcement of the nomination. Please put “NOTICE OF APPEAL”
as subject of email.
The notice of
must be accompanied by
a summary of arguments and supporting
that the athlete wishes to be considered in support of
The hearing of the appeal will be done by the Appeal Panel,
which will be comprised
of members different from the
Nomination Panel, as follows:
a) Chairman: President, Malaysia Triathlon.
b) Member: OCM Official (to be appointed)
c) Member: MSN Official (to be appointed)
Functions of the
no power of selection or
is to review the matters set out in
appeal and may refer the matter back to Malaysia Triathlon for re-nomination.
of the Appeal
The appellant will
be advised on a
for the hearing as soon as necessary.
The hearing will be conducted with as little formality and technicality.
The hearing must observe the principles
of natural justice.
to an appeal may be represented at a hearing but not
by an advocate and solicitor or a legally trained person.
Results of hearing
The decision of the Appeal
Panel shall be recommended
the Nomination Panel for consideration.
The nomination decision under
direction of the
shall be final
and binding, and no further appeal
shall be available
appellant in respect
The health and safety of all our athletes is of utmost importance. In light of the current MCO and after close consultation with the relevant parties in organising the National Trials for both the Triatlon and Duathlon events, we’ve made the difficult decision to postpone the National Selection Race scheduled in June to a later date. We will be working towards finalising the details and will share more information in the coming weeks. In the meantime, please do continue to train safe & train smart.
In the management of the COVID-19 pandemic and deriving Standard Operating Procedures (SOP) for various sectors in the country, the National Security Council (NSC) has categorized Triathlon as an individual sport (non-contact) in the sector of sports and recreation.
In line with this and with the Ministry of Sports gradual opening of sports and sporting events (currently in Phase 3 and 4), Malaysia Triathlon has developed a Standard Operating Procedures to highlight the guidelines outlining the health and safety measures to be taken by those involved in Triathlon in adapting to the new normal to curb the spread of COVID-19 in particular for Event Organisers (EO) who plan to organise Triathlon races during this period. This document was approved by the National Sports Council on12 August 2020.
The Sports Commissioner’s Office has also allowed the organization of Triathlon sports events at local level provided all the requirements set by the National Sports Council has been met in addition to complying with the COVID-19 conditions set by the National Security Council (NSC), the Ministry of Youth & Sports and the relevant Government bodies. However, at present international sporting events will not be given approval in view of current closure of Malaysian borders which does not permit foreigners to enter Malaysia at this time.
Accordingly, EO who wish to organise Triathlon races MUST refer to the MT SOP Covid-19 to ensure compliance the requisite guidelines and procedures prior to submission for approval with the Ministry of Youth and Sports.
MTCR is a web-based document that acts as the official (authorised) reference document and is maintained based on authorised amendments in accordance with recommendations by the Rules Committee and accepted by the Malaysia Triathlon Executive Members.
24 August 2019. Malaysia Triathlon Association (MTA) held a National Athlete’s Meeting at MSN Bukit Jalil to cover in length the upcoming SEA Games 2019 in the Philippines. We once again congratulate all our National Athletes! The Games have already begun! You have our support always. Train well, Champs!
24 coaches from all around Malaysia converged at the EduCity Sports Complex Johor. They were welcomed by the Malaysia Triathlon Association Coach Ungku Azhar and Singapore MTA Course Facilitator Eugene Lee.
Participants immediately went down to business, beginning their 3 day intensive coaching certification program with basic coaching philosophies. From understanding the coaching process to long term talent development.
Day 1 ended with more swim, bike and run theories. Participants were sent home with their take home assignment of coming up with a simple training plan for their practical assessments.
Early morning day 2. Participants walked through the importance and methods to improve athlete’s performance. A short session on training theories and they were ushered to the pool for their first practical – the swim practical assessment!
Broken into 4 groups, each group are required to coach their fellow team mates through a series of swim drills. Coaches are required to provide peer to peer feedback. Feedback are kept constructive. What can be observed is how each coach’s ability to present, elicit feedback and actively engage their learners have all improved with each subsequent session.
After the swim practical, teams return to the class for more theories before being given their final assignments to be carried out on their final day.
Bikes and running shoes lined up in front of the sports complex early this day. Day 3 starts immediately with the bike practical assessment. Back in their teams, coaches further honed their coaching skills. This time, involving crowd control as learners are exposed to the external elements. Safety has always been emphasized in each of these coaching sessions.
After the bike session, teams return to the classroom to prepare for their written assessment. This comes in the form of session planning and course reviews. After that coaches engage in an active class discussion.
In the afternoon, coaches prepare for their final practical session – the running practical! By this time, coaches have practiced enough that everything felt almost second nature. The sessions went on quite seamlessly! A marked improvement from the first session, which all coaches could notably feel.
Coaches definitely ended the 3 day intensive coaching program on a high. More confident in their ability to convey their desired message, which means they are more able to create and add value to their athletes. Aside from delivery, coaches leave with a deeper understanding of the sport and great appreciation of their role as a coach.
After all is said and done, this inaugural Coaching Certification is a huge success. As Eugene Lee, the MTA Facilitator from Singapore says “This inaugural coaches’ course will pave the way forward for triathlon in Malaysia. Opening new pathways for the nation through talent development and best practices.” He adds, “I am expecting to see exponential growth of the sport as a whole in the near future.”