TRAINING FOR YOUR 'A' RACE - TRIATHLON TIPS

'A' races are the events where you aim to perform at your best, your main target events of the season.

Beginner and intermediate athletes typically plan for just one 'A' race, while more advanced athletes may have several. 

These events are the focal point of your training and preparation, where you strive to reach peak fitness.

Build Your Base

A solid aerobic base is essential for success in any endurance event, but it’s especially important when preparing for a race in heat and humidity.

Tropical heat and humidity can quickly wear down even the most prepared athletes, so my training has focused on building both endurance and heat adaptation to ensure I can perform at a high level throughout the race.

To prepare for the hot conditions, I’ve been increasing the intensity and duration of my workouts while training during the hottest parts of the day. The goal is to adapt my body to handle the heat and stay strong throughout the entire race.

Training Tips:

•  Gradual progression: I’ve slowly increased my training volume and intensity to avoid burnout and injury while allowing my body to adapt.
  
  
• Heat acclimatization: Training in warm conditions has been essential to preparing for Cozumel’s tropical environment, with sessions scheduled during peak heat times.

Know the Course

Knowing the course you are going to be racing means you can take this into consideration in your training.

For example, if the swim is going to be choppy, practice swimming in these conditions. It could make you think about switching up your breathing technique - essentially you are making yourself as prepared as possible for race day.

Understanding the course is crucial when preparing for 70.3 Cozumel. 

For my 'A' Race in Cozumel, the swim takes place in warm waters, meaning a wetsuit isn’t necessary, but open water conditions, including currents, can present challenges. 

I have adapted my swimming to practice open water swimming without a wetsuit so I know I will feel more confident on race day.

Cozumel 70.3 features a flat, fast bike course, but it’s known for its strong winds and high humidity. 

The run, like the bike, will be flat but requires smart pacing to avoid overheating in the tropical sun.

 Race-Specific Training and Gear:

Knowing the course can also mean adapting the kit you need for race day.

• In Cozumel’s warm waters, I’ll wear my ZONE3 Streamline Sleeveless Swimskin, which reduces drag and ensures efficient swimming.
• During the bike and run, I’ll be racing in the ZONE3 Aeroforce-X II short sleeve tri suit, which is designed for maximum aerodynamics and comfort.
• For the run I wear lightweight, high-performance shoes. The Adidas Adios Pro 3 Running Shoes will give me the support and energy return I need to stay fast and comfortable during the run portion in Cozumel’s heat.
  
  

For my “B” race at Taupo, where conditions will be cooler, I’ll be using my ZONE3 Vanquish-X wetsuit for the swim and the same Aeroforce-X II tri suit for the bike and run. 

My Volare Streamline Goggles will also be critical for both races to ensure clear, comfortable vision during the swim.

Fuelling for Success

Nutrition and hydration are make-or-break factors in a race like 70.3 Cozumel, where the heat and humidity can easily lead to dehydration and energy depletion. 

I’ve spent months dialling in my nutrition strategy, testing different gels, electrolyte drinks, and fuelling plans during long training sessions to ensure I’m ready for race day.

In a hot race like Cozumel, staying hydrated is critical. I’ve tailored my hydration plan to the conditions, focusing on maintaining proper electrolyte balance throughout the race to prevent cramping and fatigue.

Key Nutrition Tips:

• Hydration strategy: In Cozumel’s heat, I’ll be drinking consistently and supplementing with Precision Hydration products to ensure I stay hydrated and replace lost electrolytes.
  
  
• Test your nutrition: During long training sessions, I’ve practiced my nutrition plan, including the types of gels and snacks I’ll use during the race, to ensure my stomach can handle them in the heat.

Strengthen Your Mindset

In your 'A' Race, mental toughness is just as important as physical preparation. 

I’ve been working on visualization techniques, mentally rehearsing the entire race from start to finish. This helps me stay calm, focused, and prepared for anything that might happen on race day.

Picturing myself staying strong through tough moments, like the heat on the run or strong winds on the bike, helps me build confidence. By the time I’m on the start line, I’ll have mentally raced the course dozens of times.

Mental Strategies:

• Visualization: I regularly visualize race day, imagining how I’ll handle key moments like the swim start, battling the wind on the bike, and maintaining a strong pace on the run.
  
  
• Mantras: During tough parts of the race, I use mantras like “stay strong” and “keep moving forward” to maintain focus and push through fatigue.

Peak Performance

The final phase of preparation is tapering! A delicate balance of reducing training volume while maintaining intensity to ensure I’m rested and ready for race day. 

For 70.3 Cozumel, the taper period is especially important because I need to stay sharp while avoiding overheating or exhaustion from the tropical conditions.

During race week, I’ll also be finalizing my gear setup and making sure everything is in place for a smooth race day.

Race Week Checklist:

• ZONE3 Aeroforce-X II tri suit: My race-day outfit for maximum performance on the bike and run.
  
  
• Sungod Vulcans limited edition Pauline Ferrand-Prévot sunglasses: These will keep me protected from the sun and ensure clear visibility on the bike and run.
  
  
• Precision Hydration products: Ensuring my electrolyte balance is right for the Cozumel heat.

As I prepare for 70.3 Cozumel, my goal is clear: to place in the top 3 of my age group and secure my spot for the 2025 World Championships in Marbella. 

With the support of my sponsor, Team ZONE3 USA, and a well-rounded training and nutrition strategy, I feel ready to take on the challenge and perform at my best.

Though 70.3 Taupo is on the horizon as well, Cozumel is where I’ll be putting everything I’ve trained for into action.

Keep up to date with me,  Norma Coker , on social media as I continue my journey toward 70.3 Cozumel and beyond. Stay tuned for more updates, tips, and race-specific content to help you prepare for your own triathlon journey.