Triathlon Transition Tips
As we approach race season its a good time to focus on one of the key aspects of triathlon, the transition. Transition is a crucial aspect of triathlon performance, as time spent efficiently here can make a significant difference in the final results. Its also an area that can derail your day if it all goes wrong. This month we are looking at some tips to help you fly through transition with minimal fuss. This isn’t intended as a full on guide to transition but hopefully will give you a few pointers to help things go smoothly on race day.
1. Practice, practice, practice
And then practice some more. Developing smooth and quick transitions is all about practicing before race day so that the actions you take are well ingrained. Slick transitions don’t happen by accident, they are down to good preparation and lots of practice. Lay out all your gear at home prior to race day and run through what you are going to do at least a few times. You might feel silly running up and down your garden in a wetsuit but that’s generally preferable to realizing you don’t know how to get your wetsuit off efficiently come race day and hopping around transition area like a startled duck. Make sure to practice mounting and dismouting the bike. There are multiple ways of executing the bike mount and dismount, and that’s a whole blog post on its own. Take your time to find what works for you and then practice, practice practice so you feel comfortable and relaxed come race day.
2. Prep your gear
Pack your bag in such a way as you know where everything is and are able to find it easily. Think about preparing your kit to help speed through transition. Elastic laces in your run shoes will help speed through T2. If your planning on wearing socks then cover them in talc to make getting wet feet into them easier. If your not then a bit of talk in bike and run shoes can help them slip on more easily. Get yourself a number belt and practice putting it on. Also remember that getting into clothes when you are wet is not the same as when you are dry. If your adding extra layers after the swim then bear in min they will be tricky to get on. Consider using items such as sleeveless tops that can slip on more easily.
3. Get there early
Arrive nice and early to give yourself time to set up. An hour before race start is a good guide to arrive in transition and will give you plenty of time to setup, have a warm-up, and lose any excess body fluids before the gun goes off. I’ll also give you lots of time to familiarize yourself with the transition area and make sure any nerves are minimized.
4. Set up your transition area efficiently
Set up your transition area efficiently by organizing your gear in the order you will need it. Place items such as helmet, sunglasses, cycling shoes, and running shoes in a logical sequence to avoid wasting time searching for them during the race. Ideally, hang the helmet off the handlebars and put sunglasses in the helmet. Place bike shoes at the front as you’ll need these first and run shoes further back. Make sure to include this as part of your transition practice, set up your gear at home just as you would in a race and work through it to check what works for you.
5. Avoid clutter
Make sure to take with you into transition only the things you really need, and leave the rest in the car. The only things you really need for transition are your helmet, cycling shoes, race belt, running shoes, maybe socks and nutrition Everything else can just get in the way of what really matters. Some things, like sunglasses and a hat, may help you on the run, but most other accessories will not.
6. Familiarize yourself with the transition area on race day
Familiarize yourself with the layout of the transition area before the race. Walk (or jog) through the path from swim in to your bike position, to bike out, and from bike in to run out. Try and pick a landmark to remember where your bike is. Remember, its against the rules to mark your position with bright colored towels or other methods, and live transitions may change significantly between when you left it to when you return mid race, with bikes coming in and out and new people setting up. So pick something that isn’t going to move, e.g. 3rd set of racking on the left, 4th pillar down, and if you get as far as the bin you’ve gone to far…
7. Visualize your transition
Visualize your transition process in advance to stay composed and efficient during the race. Run through the order of transition in your head and picture yourself working through each step methodically. Have a final mental run through in the transition area on race day, stand in front of your bike and visualize how you are going to work through it. Picture each step and make sure things are where you would expect them to be.
8. Slow is smooth, smooth is fast
You might have heard me talk about this one in past in relation to a number of things triathlon related, such as cornering on the bike and swim technique among a few others. This adage is just as applicable to your transitions and making sure to take your time and work methodically though the steps will make your transition as quick as possible. Rushing through transition is a good way to make mistakes, lose time, max-out your heart rate and impact your race. Try and work trough transition quickly, but without rushing, and follow the plan you have practiced before.
9. Stick to what you know
Race day is not the time to do something different because the person opposite you does it and you think it looks like a good idea. Stick to what you’ve practiced before and you know works for you. If you see a good idea, make a note of it and revisit after the race, and next time you practice at home.
10. Know the Rules
Familiarize yourself with the rules of the race regarding transitions. Understand key rules such as having your helmet fastened before un-racking your bike to avoid penalties or disqualification. Make sure you know in advance if you need to move your bag off to one side or can leave it by your bike. If your not sure, ask a marshal or technical official in transition, they are always happy to help.
By implementing these transition tips in your triathlon routine and training, you can optimize your performance on race day and strive for your personal best. Remember that efficient transitions can play a significant role in achieving a successful triathlon finish.
