May 3, 2019
Transitions are often considered the fourth discipline of Triathlon. And while most athletes will do Bike-Run brick workouts as part of their training, the actual art of a quick but thorough transition is often neglected. So as we approach the first triathlon of the year for many, here as some TRANSITION TIPS!
1. PRACTICE YOUR SET UP AT HOME. You are going to have limited space for anything up to a 70.3 distance. You don’t want to be scurrying around looking for what you need.
2. KEEP IT SIMPLE. Don’t misconstrue this for thinking you can get away with not really needing something that is important to your race. But the less options the better. It will make it easier to grab and go…especially if you are doing an IRONMAN and will be rummaging through a transition bag between disciplines. EX….if you carry gu for the run….you don’t need a plethora of flavor options. Trust me…you aren’t going to be debating if you want to mocha or the lemon at mile 18.
3. DO AS MUCH PREP AS POSSIBLE. Water bottles on bike and ready to go. Socks open and in shoes ready to slip on. Maybe quick laces if that’s your thing. Bib on race belt. Helmet on bike with sunglasses on top and open. Gloves nearby (I like to open mine and put them on my aero bars).
4. WALK THROUGH TRANSITION AT RACE SITE. If you can rack your bike before, I highly recommend it. One less thing to do in the morning. Visualize how you will set up in the morning. Take in your surroundings for knowing where your bike is. Then walk over to the SWIM EXIT. Decide on the best way to get back your bike and lightly run there. Then visualized getting ready for the bike and pretend you are taking your bike to the BIKE OUT. Lightly run there…and don’t stop until you get to the MOUNT LINE. Then repeat from the DISMOUNT LINE back to your spot as if you are racking your bike. Repeat one more time as if you are headed out for the run. Visualize putting on your sneakers, grabbing your race belt and hat and run out.
****ALSO….If you keep your Garmin on your bike, make sure part of your practice includes TAKING IT OFF THE BIKE AND PUTTING IN ON YOUR WRIST! Don’t laugh! I’ve seen many an athlete do it…and am super glad I realized it before leaving transition so I just had to go back to my bike quick!
Questions about transition? Have something that works well for you?
Let’s hear it!
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