Phuket Sport – Tri a rest before Triathlon day

PHUKET: Many athletes feel insecure about their training during the week before race day.

This is a highly important time used to recover from the load of training in the previous weeks. Experts call this the “Taper Phase”.

A triathlete’s last long workout should be done exactly a week before the event. For the Laguna Phuket Triathlon I recommend a 50-70km bike ride followed by a short run of 3-4km at race pace.

The following days are designed to recover. You can either have two rest days or easy days with slow and short swim-bike-run sessions just to relax.

Three days before your race it makes sense to get out one more time. Ride 30-50km with some short tempo sections and run 5-8km with several one minute intervals.

Swim workouts should be short and relaxing with, again, several 25-50 meter sprints. Going into the ocean to get familiar with the swim course and the conditions is also a good idea.

But remember that doing too little is preferable to doing too much.

Cruise around for a few kilometers and jog for 10 minutes the day before to loosen up.
You will need the energy on race day. Having an easy week before the Laguna Phuket Triathlon will make you mentally alert.

With all that build-up of energy you will look forward to releasing that excess on race day.

Jürgen Zäck is Director of the Triathlon Academy at Thanyapura Sports and Leisure Club.

— Jurgen Zack