The Transition Area
Always try to place your bike at the end of a bike rack as close
as possible to bike out. It is worth getting to the race a little
early just to have the option of bike placement. The advantages
of an end space are ease of locating your bike after the swim
and finding your way back to the space for the run. At the
end of the
rack you will always have more space for your gear (you can use
the area under the support pylons for your bag, etc.). Getting
there early also helps avoiding the lines at body marking.
No
matter where the bike is, use a bright towel for your personal
transition area. This gives you a visual sign of where your transition
area is and allows a quick cleaning of the feet as you move from
the swim to the bike. Learn the path to your bike form the swim-in
to your bike and from your bike to bike-out. Use a steady object
like a light poll or a sponsor banner to locate your bike rack.
Tie a bright streamer next to your bike at the end of the rack.
These colorful clues do double duty: they help you get to your
bike at T1 and return to your running shoes for T2. Yes, and
learn the path from your bike in to your bike rack and to run
out.
Once the space is marked, and you know your way
around the transition area, set up your equipment. Rack your bike
by the seat
and make
sure the bike is in an easy gear. The aerobars will serve as
the pedestal for the helmet; place the helmet with the straps
out facing
you exactly how you will throw it on. Inside the helmet place
your sunglasses facing you as well. Place your water battle
in the cages.
Place the towel on the left side of the bike, unless you mount
the bike using your right foot, in which case place the towel
on the right side. I prefer the bike shoes to be clipped on
the pedals,
make sure the mounting area is suitable for this technique.
If you are not comfortable slipping into the shoes while on a moving
bike, then place your shoes at about the middle of the towel
(you want to leave room for your bare feet after the swim)
with
socks,
if any, folded half way down over themselves and inserted into
the heel of the shoe. Running shoes are placed immediately
above the cycling shoes. If the cycling shoes are clipped onto
the
pedals and socks are to be worn, then place the folded socks
into the
heels of the running shoes. Have water bottles and any food
(gels, nutrition bars) in place on the bike or in a nutrition race
belt.
If not wearing a wetsuit, then men can have a
singlet under the running shoes and put it on while running out
of the transition
area. If you are wearing a wetsuit, wear your top and your
race
number under the wetsuit (race belt is recommended). This method
requires a lubricant on the legs, neck and armpits, such as "Body
Glide" or Pam.
Before you leave transition and go to swim
start, go over your transition in slow motion practicing swim
to bike transition
and bike to run transition.
Racing Transition
About 50 yards from the end of the swim repeat in your head
the transition process. As you leave the water, unzip the
suit pulling
your arms out of the sleeves and pushing the top down to
your waist. With a little practice, you can do this while running
towards your
bike. Once at your transition space, push your suit down
so
that it rolls the suit inside out and keep pushing the suit
down until
it is at mid calf; then stand up straight, put one foot on
top of the suit just in front of the other foot, and pull
up the
opposite foot until it comes out of the suit. Repeat for
the other foot.
A little practice will show how far down the calf you need
to push the suit in order to exit smoothly. While getting
out of
the suit
you can put your sunglasses and helmet on, be sure the helmet
is buckled. If at this point you are not out of the suit
use your
hands to pull it off. With both feet out of the suit, stand
on the towel and wipe your feet. Bend at the waist and pull
on your
socks (sockless, clipped shoes triathletes will run to the
exit at this point), and put your shoes on. Once that is
accomplished, un-rack the bike and run to the exit.
About 400
yards from your transition to run repeat in your head the bike
to run transition process. If you feel comfortable
(practice
will help) take your feet out of the shoes and dismount with
bare feet. Rack your bike, wipe your feet and put your run shoes
on. Tying
your running shoe laces in a bow takes time. Eliminate this
step using lace locks or speed laces. To help your feet slide
smoothly
into your running shoes, prime them with a sprinkling of
baby powder. In T2, grab what you need and go. Put on your
hat and
fuel belt
while you are running. It is always faster to complete your
tasks moving down the course rather than standing in front
of your
rack.
Watch the pros for the best education on fast
transitions. You'll learn more from that then any text book. They
fly
onto their
bikes with shoes already attached to the pedals, they skip
the socks
and sunglasses for short distance races and they put the
sun block on at home.
Practice makes for fast racing.
Here are some tips for fast transition
- Don't sit down or bend
over more than once during the transition. Both take
up time.
- Prepare your cycling shoes for entry
while you are riding the bike or in transition by loosening
the straps almost
to the end.
- With your shoes clipped on the bike,
align the pedals at the 3 and 9 o'clock positions with rubber
band. This
allows you to push a half stroke to start your movement as you swing your
opposing leg over the bike.
- When you place your running shoes
on the towel, be sure to pull the tongue up to create the
widest possible
opening for your feet to slide into. Experiment with the tensions of the laces
to find your ideal opening-to-tension.
Your Race Check List
For the swim or pre race list:
- Swim suit or race suit
- Wetsuit
- Towel
- 2/goggles, clear and smoke
- Defogger
- Sunscreen
- Bodyglide
- Race swim cap
- Nutrition - water, fluid
replacement, bar and gel
For the Bike:
- Bike
- Bike Shoes
- Sunglasses clear/tinted
- Helmet
- CO2 pump + cartridges
- Race number belt
- Jersey (optional)
- Cycling gloves (optional)
- Socks (optional)
- Water battle
- Nutrition for the bike section
For the run
- Running Shoes
- Baby powder
- Sunglasses clear/tinted (second pair optional)
- Hat
- Shorts (optional)
- Nutrition for the run section
For after the race
If you plan to stay and party, you probably would want some
clean clothes. Place them in your transition bag.
Have a great race… and fast
transition!