Triathlon Race Simulation – Full Race Experience

Location: Vlietland, Leidschendam
Level: Beginners to advanced (Sprint or 1/8 distance)
Group size: Minimum 3 – Maximum 15 participants
Duration: ± 5 hours

Program of the day

09:15 – Walk-in with coffee & tea
Building your personal transition zone. Checking in, getting acquainted and setting up your equipment as you would in a real race.

10:00 – Briefing & race tactics

• Explanation of the course (swimming, cycling, running)

• Pacing and energy distribution

• Competition rules and conduct in the competition

• Nutrition and hydration plan

• Mental preparation and visualization

10:30 – Start of the match simulation
Full triathlon simulation at a custom distance (e.g. 500m swim, 20km bike ride and 5km run)

Swimming

• Start from the beach

• Orientation, breathing, dealing with other swimmers

• Practice getting in and out

T1 – Swim to bike

• Taking off wetsuit

• Change to cycling clothes

• Prepare your bike and start with a helmet on

Misuse

• Course at race pace

• Intervals and tempo building

• Nutrition and hydration on the go

• Work on posture and aerodynamics

T2 – Cycle to walk

• Putting the bike back

• Quick shoe change

• Start at a walking pace

To run

• Running at tempo or negative split

• Technique and focus when tired

• Practicing a powerful finish

12:30 – Recovery moment & feedback round
Joint cooling down and stretching session. Then personal feedback and reflection on your performance and experience.

13:00 – Healthy lunch & Q&A
Closing with a nutritious lunch. Space for questions about material, training structure, recovery and further race preparation.

• Wetsuit, goggles and swimming cap

• Bicycle, helmet and cycling shoes

• Running shoes and sportswear

• Towel and dry clothes

• Sports nutrition and water bottles

• Weather-dependent protection (sunscreen, cap or raincoat)