GOA TRIATHLON TRAINING CAMP

GOA IRONMAN 70.3 RACE SIMULATION CAMP

9th – 11th October 2026 | Goa

Train on the Official IRONMAN 70.3 Goa Race Course

- The Goa IRONMAN 70.3 Race Simulation Camp is a highly structured 3-Day immersive experience designed specifically for athletes preparing for IRONMAN 70.3 Goa and other upcoming 70.3 races such as Busselton Oman and Bahrain 70.3 race.

- This is not a beginner triathlon camp. It is a race-specific preparation camp focused on race execution, open-water confidence, pacing strategy, nutrition planning, equipment management, and race-day decision-making.

- Conducted on the official IRONMAN 70.3 Goa Bike and Run course, the camp provides athletes with a unique opportunity to experience race-like conditions before race day and gain practical knowledge that can significantly improve performance.

- Under the guidance of Coach Kishlay Rai, athletes will learn how to manage the challenges of racing in Goa's heat and humidity, execute proper pacing strategies, avoid common race-day mistakes, and develop confidence across all three disciplines.

Why This Camp Matters

- Many athletes spend months training but lose valuable time on race day due to poor execution.

Common challenges include:

* Anxiety during open-water swimming

* Incorrect pacing on the bike course

* Poor nutrition and hydration management

* Cramping and overheating in humid conditions

* Transition mistakes

* Mechanical issues such as punctures and equipment failures

* Lack of understanding of race rules and regulations

- This camp is designed to address these challenges through practical learning and real-world race simulations.

Who Should Attend

This camp is ideal for:

* Athletes registered for IRONMAN 70.3 Goa 2026

* Athletes preparing for IRONMAN 70.3 Busselton, Oman, Bahrain or other upcoming 70.3 races

* Intermediate and experienced triathletes seeking better race execution

* Athletes looking to improve confidence in open-water swimming

* Athletes aiming to optimize race-day performance

Important Eligibility Criteria

This camp is NOT suitable for beginners.

Participants must:

* Be comfortable swimming in a pool independently

* Be able to ride a road bike confidently in a group environment

* Have prior experience in Triathlon training

Athletes with no swimming background or no cycling experience should not register for this camp

Camp Objectives

By the end of the camp, athletes will gain:

* Greater confidence in open-water conditions

* Improved race-day pacing strategies

* Personalized nutrition and hydration guidance

* Better understanding of Goa race conditions

* Practical transition and race-execution skills

* Knowledge of IRONMAN rules and regulations

* Confidence in handling basic bike mechanical issues

* Experience racing under simulated race conditions

Key Learning Areas

- Open Water Swimming

* Sighting and navigation techniques

* Buoy turns and race positioning

* Drafting strategies

* Managing anxiety and panic in open water

* Swim-start execution

* Race-day swim tactics

Cycling Performance & Execution

* Pacing and effort management

* Power and heart-rate execution strategies

* Cadence optimization

* Bike handling skills

* Climbing and descending techniques

* Riding efficiently in Goa conditions

Bike Maintenance & Mechanical Skills

* Flat tyre and puncture management

* CO₂ cartridge and pump usage

* Quick troubleshooting on race day

* Essential race-day equipment checklist

Run Performance

* Running efficiently off the bike

* Heat-management strategies

* Cadence and running economy

* Pacing for the IRONMAN 70.3 run leg

Sports Nutrition & Hydration

* Pre-race nutrition planning

* Race-day fueling strategy

* Electrolyte management

* Hydration planning for hot and humid conditions

* Avoiding gastrointestinal issues during racing

IRONMAN Rules & Race-Day Strategy

* Race rules and regulations

* Drafting penalties and common violations

* Transition manage

Camp Schedule

Day 1 – Friday, 9th October

- Open Water Confidence & Nutrition

* Camp briefing and athlete introductions

* Open-water swim session

* Swim skills, sighting, drafting and buoy turns

* Open-water confidence development

* Sports nutrition and hydration workshop

* Race-day fueling discussion

* Athlete Q&A session

Day 2 – Saturday, 10th October

- 45 KM Cycling + 10 KM off the Bike Run on the course.

- Bike Execution, Brick Run & Race Knowledge

* Bike course familiarization session

* Pacing and execution workshop

* Bike handling skills session

* Brick workout (Bike + Run)

* Bike maintenance and puncture repair workshop

* IRONMAN rules and 

regulations session

* Athlete Q&A session

Day 3 – Sunday, 11th October

Full Race Simulation Day

- 1900 M Open Water swim session+ 50 KM ride + 5 KM off the Bike Run 

* Open-water swim session

* Swim-to-run transition practice

* Race simulation workout

* Bike execution practice

* Run execution practice

* Nutrition implementation under race conditions

* Individual athlete feedback

* Camp conclusion and race-preparation recommendations

Mandatory Equipment All athletes must bring

* Road Bike or Triathlon bike intended for race day

* Helmet (mandatory)

* Cycling shoes

* Running shoes

* Swim gear and goggles

* Race belt

* Hydration systems

* Nutrition products planned for race day

* Tri-suit and race apparel intended for competition

- Athletes are strongly encouraged to use the exact equipment, nutrition, hydration, and apparel they intend to race with during IRONMAN 70.3 Goa.

-This will allow athletes to test and validate their complete race-day setup under realistic conditions.

Coach Profile

Kishlay Rai

* 17× IRONMAN Finisher (140.6 Miles)

* IRONMAN Certified Endurance Coach

* Multiple-Time IRONMAN World Championship Qualifier

* One of India's most accomplished long-distance triathletes

With extensive racing and coaching experience across multiple IRONMAN events worldwide, Kishlay specializes in helping athletes improve race execution, optimize performance, and achieve successful race outcomes.

Camp Fee

- ₹14,999 (Inclusive of All Taxes) Included

* Structured Swim, Bike and Run sessions

* Open-water swim safety support

* Hydration support during training sessions

* Route support on bike sessions

* Mechanical support and technical guidance

* Breakfast and recovery snacks

* Sports nutrition workshop

* Bike maintenance workshop

* Race simulation activities

* Personalized athlete interaction and feedback

Not Included

* Travel to Goa

* Accommodation

* Lunch and dinner

* Bike transportation and logistics

* Personal equipment

* Insurance and medical expenses

Limited Slots Available

- To ensure a high-quality coaching experience and personalized athlete interaction, registrations will be limited.

- Register only if you are committed to preparing seriously for your upcoming IRONMAN 70.3 race.

- Train on the Course. Practice Your Strategy. Test Your Equipment. Execute With Confidence.

For Details: +91 90961 83843