Pacing Trifactor Strategy for Can Gio Enduro: A Guide from GoPeaks Coach
To the Gopeaks warriors ,
So we're standing on the eve of one of the most anticipated races – the Trifactor Can Gio. All the training sessions from dawn, the sweat poured on the saddle and the track, all led you to this starting line. Physical fitness has been honed, energy levels have been built. Now it's time to compete with a cool head and a passionate heart.
Remember, a smart race is just as important as hard training. The battle plan below is your "map" for race day. Read it carefully, memorize it, and execute it with discipline.
Read more: Enduro Race Guide to understand race considerations and nutrition for Enduro distances.
The Golden Rule for Enduro Races
Distance: Swim 2.25km – Cycle 80km – Run 20km
The golden rule: This is a race of endurance and patience. A small pacing mistake during the pedaling phase can completely ruin your run. Control, discipline, and efficiency are key.
1. Swimming Strategy (2.25km)
Strategy Name: “Start Calm, Finish Resilient”
Goal: To leave the water feeling comfortable, with a stable heart rate, and ready for an 80km bike ride.
Time limit (Cut-off): 1 hour 30 minutes.
Tips for Optimizing Speed:
The first 500m – “Find your space”: Absolutely do not get swept along by the pace of the crowd. Start in a controlled manner, actively finding a space for yourself to stabilize your breathing.
Middle section (500m – 2000m) – “Efficient Travel”: Focus on technique, glide, and sighting frequently after every 6-8 strokes to ensure a straight line. If you find a group swimming at the same speed, follow them (drafting) to conserve energy.
Final 250m – “Prepare for T1”: Begin to slightly increase your leg pace to get blood flowing to your legs. When your hands touch the pontoon bridge, quickly climb ashore and run immediately into the transition zone.
2. Transition T1 (Swimming to Cycling) – At Can Thanh Border Guard Station
Strategy Name: “Organized & Decisive”
Objective: Leave T1 as quickly as possible while still retaining all equipment.
Tips for Optimizing Speed:
On the way to T1: I took off my swimming goggles and put them on my forehead while running.
At the parking spot:
Remove your swimming cap and goggles.
Put on your helmet and FASTEN THE STRAP IMMEDIATELY (mandatory rule).
Wear sunglasses and gloves.
Finally, I got my bike and rode out the gate to "Bike Out".
3. Cycling Strategy (80km)
Strategy Name: “The Smart Diesel Engine”
Goal: Complete the 80km race with the freshest legs possible.
Note: Drafting is prohibited in the Enduro distance .
Time limit (Cut-off): 4 hours for the cycling portion.
Tips for Optimizing Speed:
Pacing: This is your own race. Stick to your trained power or feel-effort (RPE) metrics. If you're used to the 0.76 IF rest period from Gopeaks in your daily workouts, feel free to pedal that way for this distance, except for professionals who might raise their average Avg to 0.8 IF. Never exceed 125% FTP (the terrain in Can Gio doesn't have steep inclines). Don't try to keep up with faster cyclists. (Individual PDCs will be sent separately.)
Utilize the terrain: Maintain an aero stance on flat terrain, keep a high cadence (85-95 RPM) when climbing bridges, and fully recover when descending short sections of bridge. This is the best time to refuel immediately afterward.
Water station: There will be one (01) water station on the cycling route, you will pass by it 3 times. Slow down, take the water bottle safely. If you are not confident, stop completely.
4. Transition T2 (Cycling to Running) – At the Cultural and Sports Service Center
Strategy Name: “Fast & Focused”
Objective: Leave Terminal 2 quickly, without forgetting important items.
Tips for Optimizing Speed:
Last 1 km of the race: Maintain cadence, reduce pedaling power by 5% to stabilize for the running portion.
At T2:
Get out of the car before the designated line.
Run the bike to the correct position and hang it on the rack first .
Only then may you remove your helmet. Violating this rule will result in a fine.
Wear your running shoes, your hat, and most importantly: wear your race belt with your bib number facing forward.
Run out the gate.
5. Running Strategy (20km)
Strategy Name: “Brain Marathon”
Objective: Maintain a consistent pace and finish strongly.
Time limit (Cut-off): 3 hours for the running portion.
Tips for Optimizing Speed:
Negative Split Strategy: The flat terrain of Can Gio is ideal for running the second half faster than the first.
Km 0-3 – “Finding Your Footwork”: Start at a slower pace than your target pace (0.8 Threshold Pace). This is essential for your body to adapt.
Km 3-15 – “Get into rhythm”: Gradually increase speed to reach your target pace. Focus on your form and breathing. (0.86 Threshold Pace)
Kilometers 15-20 – “The Journey Home”: This is where the mental battle begins. If you feel good, maintain or slightly increase your speed. Take advantage of the crowd's encouragement. (>0.86 Threshold Pace)
The coach will send the target pace based on each individual's PDC.
Take advantage of the water stations: There will be three (03) water stations along the running route. Walk past the water stations. A 15-20 second walk will not slow you down, on the contrary, it ensures you get enough nutrients, cool your body and give your body a very valuable rest.
Concluding Remarks and Best Wishes from Gopeaks Coach
A triathlon is not just a test of physical fitness; it's a testament to a long process of discipline, perseverance, and passion. The plan is your tool, your weapon. But the one who executes it, the one who turns the numbers and strategies on paper into reality, is you.
Respect the race, respect your competitors, and above all, respect your own efforts.
All the training sessions from dawn, the sweat shed, and the silent sacrifices… all of it has led you to where you are today. Now is not the time to doubt, but the time to believe.
Believe in your training process. Believe in the disciplined plan you've created. And most importantly, believe in yourself.
When you feel tired, remember why you started. Look around, feel the energy of the race, and smile. Because just being here is a victory.
The finish line awaits you. Show it what a true champion is like!
Wishing you a fantastic day of competition and a safe finish.
With love and see you at the finish line, Gopeaks Coach