Race-specific workouts for the Laguna Phuket Triathlon

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