STOPP Poor Transition Times!!

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June 30, 2015 on 3:51 pm | In Community, From the shop, Nutrition Tips, Product Information, Races, Sponsorship, Training | No Comments

This blog brought to you by TriSports Team athlete Lori Sherlock. We’re at that point in the season where it may be hard to drop much time on your swim, bike or run, but what about your transition? Often an afterthought, Lori gives us a few tips to help gain some free time. Follow Lori on Twitter – @tightcalves.

Transition is known in triathlon as the 4th discipline for a reason.  It can allow you to gain time on your competitors or allow your competitors to gain time on you.  These 5 simple steps, plus a properly packed transition bag, can help you to streamline your transitions to make them faster and more efficient.

Transition area

Simplify your Transition

Put a lot of forethought into your transition and don’t put out anything that you don’t need. Including items that you are not planning on using will only elongate your transition times.  You should make all of your decisions prior to your race and mentally review what your T1 & T2 will look like.

Organize

Your transition area should be a well-organized area with everything readily accessible to you as you are coming out of the water or moving from bike to run.  Using a small towel, or transition towel, to mark your spot is always a good idea.  Get a towel that is bright and unique to help you recognize your transition area and set it apart from everyone else.  All of your necessities should be placed in the order you plan to use them to eliminate any confusion from your transition.  Think TYPE A PERSONALITY when you are setting up your transition area.

Organized area

Plan

Every step in transition should be a well-thought-out plan.  This will allow for great execution come race day.  As you are nearing the finish of the swim leg, picture what your transition area will look like and what you need to grab, put on, or eat.  As you are coming to the end of the bike leg you should be thinking about what your next step will be.  Don’t think too far ahead…that can be overwhelming and deleterious to your race performance.  Use mental imagery just as you are finishing each leg to prepare yourself for what is next….bike….run….FINISH LINE!

Practice

As our parents, teachers and coaches have always told us:  practice makes perfect!  This motto rings true about transitions, too!  There is a reason that we call this the 4th discipline!!  We take time to build our fitness, practice our swimming, biking and running, we should also be putting in the extra time to practice our transitions.  The clock doesn’t stop for transitions, so this can end up being time lost in our race.  When you are practicing your transitions, try to mimic EVERYTHING EXACTLY AS YOU WOULD DO IT ON RACE DAY.  Set out your transition towel, your bike shoes, run shoes, socks, helmet, sunglasses, nutrition, gloves, whatever you plan on using for the next A-race so that when you get to your transition you know exactly what you want to do and the order you want to do it.  Consider this “free time” for your next triathlon.

Packing Your Transition Bag:

When you are packing your transition bag, go through your checklist of what you will need from swim-to-bike-to-run.  The amount of stuff that you load up your bag with will probably be dependent upon what distance race you are doing.

A well-packed transition bag

For a sprint triathlon, you should only need the basics:  pre-, during- and post-race nutrition, goggles, swim cap (usually provided by the race but take one just in case), Aquaphor or BodyGlide, bike, cycling shoes (& socks if you choose), helmet, sunglasses, extra tube and the tools to change it, water bottles, running shoes, race belt and hat/visor, Garmin or heart rate monitor (if you train with them).

Olympic/International distance races may require a little more…but not too much.  You would want to add on to your nutrition volume and maybe a wetsuit or speedsuit for the swim.

A half-Iron distance race is going to require a bit more planning and a lot more nutrition.  Your transition bag should include: pre-, during- and post-race nutrition, goggles, swim cap (usually provided by the race but take one just in case), wetsuit or speedsuit, Aquaphor or BodyGlide,  possibly cycling shorts (depending on comfort on the bike), bike, cycling shoes (& socks if you choose), helmet, sunglasses, cycling gloves (for comfort), spare tube x 2 and the tools to change it, water bottles, running shoes, tri shorts if you want to change, race belt and hat/visor, Garmin or heart rate monitor (if you train with them), salt/electrolyte tabs.

Iron-distance races are a whole different ball-game.  Though there are transition areas, your gear is usually in a bag that you have to go through at T1 & T2.  This makes it even more important to plan as you normally turn your bag in the day prior to your race….so check and double check that all of your necessities are in the bag before you turn it in.  Everything that you need for the half-iron distance you will need for the Iron-distance plus a bunch more nutrition and maybe a few more ‘comfort items’.  You will also need a pump (unless you plan on using one provided at the race venue or borrowing one from a fellow competitor) and maybe some chain lube if you want to freshen up your chain before you take off.  You should probably be wearing your racing kit…and maybe some slip-on shoes that could be tossed if the walk to the swim entry is a little rough.  You may also want to pack some post-race clothing or something warm if the weather is threatening.  If you feel like you need someone to go over your list with you can check out www.racechecklist.com

After compiling this load of stuff into one HUGE transition bag, you will need to organize it perfectly at your race site.  Rule of thumb:  DON’T BE A TRANSITION HOG!  Only use the space directly in front of or next to your bike (depending on transition set-up) so that you don’t infringe on another competitor’s transition space.

Race-to-Race Just in Case Bag:

This is a zip-lock bag that you keep stocked and in your transition bag for all of those just in case moments.

–          Small pair of Scissors

–          First Aid supplies (Band-Aids, antiseptic wipes, tape)…just in case

–          Black Sharpie Marker

–          A copy of your USAT card

–          Safety Pins

–          Sun Screen & Lip balm

–          Aquaphor or BodyGlide

–          Extra Nutrition

–          Clean-up kit (travel size soap, wash cloth, deodorant, comb or brush)

–          Extra race belt

–          Extra goggles (one thing that people have a tendency to forget a little too often)

–          Duct tape/black electrical tape

–          Empty water bottle (another frequently forgotten item)

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