Connect with us


Race-specific workouts for the Laguna Phuket Triathlon

Legacy Phuket Gazette



PHUKET: You’ve registered for the Laguna Phuket Triathlon or the 70.3 Ironman. You have adhered to your swim-bike-run workouts regularly. But you may not be 100 per cent prepared for race day.

You need to use “race specific” workouts to beat the competition.

Practice the Swim Start situation. Running into the ocean together with a few hundred others is an extraordinary challenge.

You need to overcome the panic. It will be very crowded the first 100-200 meters.

Stay away from scrambles and fights for space in the water. If you are not a fast swimmer, don’t aim for the front row. You will regret it.

Do a few mass start exercises with some training partners. Go to the beach, pick a boat or a bouy as a turnaround and do your own “out and back” swim competition.

Try to draft behind faster swimmers. You will save about 20 per cent energy using this technique. Someone might pull your feet from behind. It can be a tough workout, but it can be fun, too.

Ride the bike course a couple of times. Knowing the climbs, downhills and turns gives you an edge.

Use the equipment you intend to race with before race day.

Ride with your race wheels at race pace and use your race suit a few times prior to the event.

You need to get comfortable with the equipment you will use in the triathlon.

Break in your racing shoes. There is nothing more annoying in a race than blisters caused by brand new shoes.

Plan your race strategy. Use your training results to set the right pace. Sometimes it is smarter to start easy and keep something in the tank.

Test your nutrition during your workouts.

Your stomach might be more sensitive on race day. Test your energy drinks, snack bars and gels before, not during, the race. Learning to drink and eat while riding and running can save precious time.

In 2010 Aussie Chris McCormack beat his opponent Andreas Raelert from Germany for one reason. He was able to run fast through the Aid Stations.

Sometimes, all those little details count for an overall victory.

Jürgen Zack, Director of Triathlon Training at Thanyapura Sports and Leisure Club, offers training tips and advice for Phuket Gazette readers who intend to participate in these most demanding of events.

— Jurgen Zack


Want more Thailand news from the Thaiger family?

📱 Download our app on Android or iOS for instant updates on your mobile
📝️ Join the conversation on Thaiger Talk - discuss news & life in our Thailand forums
📧 Subscribe to our daily email newsletter
👍 Like/Follow us on Facebook
🔔 Subscribe to or Join our YouTube channel for daily video updates


Join the conversation and have your say on Thailand news published on The Thaiger.

Thaiger Talk is our new Thaiger Community where you can join the discussion on everything happening in Thailand right now.

Please note that articles are not posted to the forum instantly and can take up to 20 min before being visible. Click for more information and the Thaiger Talk Guidelines.

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Archiving articles from the Phuket Gazette circa 1998 - 2017. View the Phuket Gazette online archive and Digital Gazette PDF Prints.

Follow Thaiger by email:

Tourism23 mins ago

Airports of Thailand president says tourism won’t pick back up until October

Thailand35 mins ago

Mobile sterilisation/vaccination truck helps Pattaya’s cats and dogs

Coronavirus (Covid-19)1 hour ago

4 marijuana strains to be become National Heritages, possibly help effects of Covid

Phuket Sandbox July 1st


Thaiger is getting behind local businesses for the restart of tourism in July - up to 50% discounts across all advertising packages in June!

Thailand2 hours ago

Ministry of Defence orders another Airbus C295 for the Royal Thai Army

Hong Kong2 hours ago

Hong Kong may reduce quarantine for vaccinated residents returning from Singapore, UK

Thailand2 hours ago

Crocodiles escape from farm in Trat

Protests2 hours ago

Bangkok police prepare for pro-democracy rallies on Thursday

Phuket2 hours ago

Restrictions loosen in Phuket, alcohol allowed in restaurants

Tourism3 hours ago

TAT thinking up ways quarantine might be relaxed for tourists returning from Thailand

Coronavirus (Covid-19)3 hours ago

Tuesday Covid Update: 4,059 new cases and 35 deaths

Coronavirus (Covid-19)3 hours ago

Third vaccine shot may be necessary to combat Delta variant

South4 hours ago

South hit by 402 cases of Beta variant

Coronavirus (Covid-19)18 hours ago

AstraZeneca Covid-19 vaccines to be donated to Thailand from Japan

Bangkok18 hours ago

Bangkok police warn that protests planned for Thursday break the Emergency Decree

Thailand19 hours ago

Thailand News Today | Hotel occupancy, Phuket beaches hit with tar balls, doctor ‘warning’ | June 21

Thailand4 months ago

Thailand News Today | Thai Airways in rehab, All go for Songkran | March 4

Tourism4 months ago

Phuket’s nightlife. Yes, bars and clubs are still open | VIDEO

Phuket4 months ago

Thailand News Today | Covid passport talks, Thai Airways heads to court | March 2

Tourism4 months ago

Phuket Thai food treats you need to try | VIDEO

Thailand4 months ago

Thailand News Today | Bars, pubs and restaurants ‘sort of’ back to normal | Feb 23

Tourism4 months ago

In search of Cat & Dog Cafés in Phuket Town | VIDEO

Thailand5 months ago

Thailand News Today | Gambling crackdown, Seafood market to reopen, Vlogger challenge | Jan 21

Thailand5 months ago

Thailand News Today | Covid testing for visas, Business impact, Vaccine approval | January 19

Thailand5 months ago

Thailand News Today | Weekend Bangkok bombs, Thailand fires, Covid update | January 18

Thailand5 months ago

Thailand News Today | Stray car on runway, Indonesian quake, 300 baht tourist fee | January 15

Thailand5 months ago

Thailand News Today | Governor off respirator, sex-trafficking arrest, condo prices falling | January 14

Thailand5 months ago

Thailand News Today | Chinese vaccine, Thailand ‘drug hub’, Covid update | January 13

Thailand5 months ago

Thailand News Today | Bangkok may ease restrictions, Phuket bar curfew, Vaccine roll out | January 12

Thailand5 months ago

Thailand News Today | Covid latest, Cockfights closed down, Bryde’s Whale beached | January 11

Thailand5 months ago

Thailand News Today | Southern floods, Face mask fines, Thai Air Asia woes | January 8