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Laguna Phuket Triathlon, a must-do race in Asia

Bike (55km)

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Once done with the swim, the transition is very straightforward and simple. You will be directed to the mounting line. The bike course is well marked and safe (for Thailand’s standards anyways).

The course is mostly flat. You will face the most difficult part not long after T1. From 5km until 12km, you are challenged with three very steep hills—by steep I mean that they are usually ridden in the lightest gear even by world-class professional athletes.

@image.net
@image.net

It is very common to see athletes walking while pushing their bikes up these hills. To avoid that, you want to have a large cassette (i.e. 27+) or compact cranks.

In terms of fitness, here are two ways to improve your climbing abilities. The first is by climbing more! If you have access to hills, do hill repeats at a hard effort. If you live in a flat area, you can get stronger by riding in a very low cadence, and doing intense and short repeats. You are basically doing leg presses on the bike. See the set below:

Choice warm-up
10-20x [1min at 40 to 50 cadence HARD RESISTANCE / 1min VERY EASY recovery]
Choice cool-down

Pushing heavier gears will also help you to lower your heart rate after the swim, and on the flat parts of the course. The last 5 kilometers of the course are a bit slower, since they go through villages with many switchbacks and turns. If you are a beginner, this will give your legs some rest as you get ready to run. If you are aiming for a top placing, you will need to pay extra attention here as losing focus will cost you time in this part.

See also:  Best Triathletes of the year in Asia 2015
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