Transitions: The need for free speed
These two transitions are important parts of the sport and can make or break your race.
I have attended youth races and watched young athletes come out of the water in the top group, only to get caught by a number of slower swimmers because of slow transitions. What is the benefit of swimming fast only to get caught and in some cases passed in the transition area? I have seen triathletes sit down to put on socks, drink water or sports drink, even waste time tying their shoes while other athletes pass them by.
Transitions should be quick with the goal of getting out and on the course in the least amount of time. This is what I call “Free Speed” you don’t have to swim faster, bike faster or run faster. They don’t require hours of training or high mileage but they do require planning and practice. Once you have mastered the art of transition you will see significant reduction in the amount of time you spend in the transition area. Streamlining your transitions will also make the race a lot more fun.
I recommend laying out your gear just like you would for a race (in the order of
use), since you transition from swim to bike (T1), I recommend your helmet be the
first item you put on once you get to T1, it’s a safety issue as well as a rule;
wear your helmet before you touch your bike. My motto is “no helmet, no ride.”
Select a towel (something unique to help you spot your area) to lie on the ground,
then lay out your gear for biking, and then the run. Most experienced triathletes
have their shoes clipped into the pedals on the bike (if you have clipless pedals),
so you really only have your helmet and sunglasses to put on before you un-rack
your bike and head to the mount line. I also recommend you get lace locks or Yankz
to replace the regular laces in your running shoes; this will speed up your
transitions. You should get a race number belt and clip your number to it; since
you must have your race number on it is easy to clip on a race belt than putting
on a t-shirt with the number pinned to the front. Once you have laid out your gear
for the bike, then lie out your run gear; running shoes, race number belt and hat
if you wear one.
Once you gear is laid out in the order of use, you should walk to the swim entrance into the transition area and get a good mental picture of where your bike is racked. Next you should move to the bike exit/entrance and look back to your rack making a mental note of where your rack is in relation to the bike entrance. Transition areas look very different once a race starts and you should have specific landmarks or reference points that will not move to help you locate your rack.
Using these simple techniques and practicing them at least on a weekly basis will improve your transition time and get you out biking and running much faster.
Good luck with your racing!
Boris Robinson
Triathlete / T3 Coach