Laguna Phuket Triathlon, a must-do race in Asia

Run (12km)


It’s a very straightforward run, mostly on the golf course. The golf course’s undulations are not significant. The only special consideration for this course is the terrain, as the mix of grass and dirt road makes it a bit slower compared with a hard surface.


It is important to focus on a very high stride rate, and to prepare for this we suggest the following set:

Choice warm-up
[1min fast at 96 steps per minute (count one foot only)
4min moderate at 90 steps per minute]
X5-8 (repeat the set 6 to 8 times, depending on your fitness level)
Choice cool-down

Since many Asia-based triathletes live in big cities, make lemonade out of lemons by using the treadmill for the set above because it is an excellent training tool. How does a treadmill contribute so much to improved run skills?

In basic terms, running on a flat treadmill enables you to run at the same aerobic load as you do on land, but to run at a faster pace for that aerobic load. Meaning: You can run faster for longer, which means you are training neuromuscular patterns to fire at a rate that equates to a faster run pace. The aerobic training component in either case is the same.

Running at a high cadence is a very specific triathlon technique that focuses on efficiency. You also want to use a mid-foot strike, which helps to achieve the faster stride rate. Ideally you want to run at 90+ steps per minute (counting one foot only). The above session will challenge you with fast sections at 96 steps per minute.

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You also want to get used to aiming for a negative split, which means picking up the effort as you progress into the run.

These tips should give you a good idea for the challenges you will face in Phuket.

Enjoy your training.

Vinnie Santana – ironguides.net

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