Transition like a pro with these simple tips

If you’re watching an elite triathlete cruise through T1 or T2, you better not blink because they take mere seconds – especially at the Olympics. These days that holds true for the pros in everything from a World Triathlon sprint to the Ironman World Championship, though. If your new to the game and a podium finish is not a priority, you don’t need to worry about that kind of slick speed, but you also don’t want to bungle things and end up frustrated or penalized. The shorter the race, the more the transition contributes to your overall percentage of time.

If you spend 12 hours executing a full distance race, seven minutes spent in each transition doesn’t contribute too much to those hours. But, if you’re doing a sprint and hoping to come in under 90 minutes, spending 14 of those minutes in transition becomes meaningful.

Everything you need to know about brick and transition workouts

Like everything else in life, if you want to get good at transitions then you’ll need to practice them.

Here are some things to consider to ensure you’ll be quick in T1:

• Set up your transition area neatly and consistently. The more you practise the more you will fine tune how that looks.
• If it’s a wetsuit swim, prior to putting it on, use some form of skin glide around your calves/ ankles and forearms/wrists. I like aerosol cooking oil. This makes taking the suit off easier.
• As you approach the shore increase your kick to get some blood flowing to the legs. This makes the run to transition a little less wobbly and it’ll take you less time to “bring your legs around” on the bike.
• As you rise from the water, lift your goggles onto your forehead. Do not take your cap and goggles off until you get your wetsuit off or at least down to your hips. You want both hands to be free to do that.
• Pull your wetsuit down to your hips as you approach the transition.
• Once there – put your goggles and cap next to your bike. Beware of littering rules.
• Step out of your wetsuit and, again, make sure it ends up in your area.
• Put on your glasses and helmet – do up the strap!! You will be cautioned or even penalized if you fail to do this before touching your bike. In some races age groupers are not allowed to have their shoes pre-attached to the bike. If that’s the case, then you will need to put your shoes on. I don’t recommend using socks for the bike in a short course triathlon.
• Even if you are allowed to have the shoes on the bike, make sure you’ve practised getting your feet in them while pedalling. It’s not that hard (depending on the type of shoe you use), but you don’t want a race to be the first time you try this skill.
• Grab your bike.
• Mount the bike beyond the mount line. There will likely be an official loudly pointing out where the line is. Again you will be warned and or penalized if you fail to do this. If you haven’t already got your feet in your shoes then you need to do that now. Get your bike up to speed by pedalling with your feet on top of your shoes. When you hit a downhill or have enough coasting speed, quickly get those feet into the shoes.
• Complete the bike course.

Here are some tips for a successful T2:

• As you’re approaching the transition, remove your feet from your bike shoes and pedal the final meters with your feet on top of your shoes.
• Dismount your bike prior to the dismount line – again, it will cost you if you don’t.
• Run with your bike to your transition area.
• Do NOT unclip your helmet until your bike is racked.
• Place your helmet in your transition area.
• Pull on your running shoes. I don’t recommend wearing socks for any runs 10 km or less. But, if you know you’re going to get difficult blisters then go for it. I recommend putting vaseline in the shoes on the high-risk spots, and dousing the inside of the shoe with talcum powder. For many the high-risk spots are in the toe box, tongue and where the top of the heal cup touches the Achilles.
• Do the run.

Practice

What can be done to prepare for the physical challenge of moving from one sport to another?

At the risk of stating the obvious, for the beginner it’s usually best to just keep it simple and practice getting out of the swim and getting on your bike. For many this is only possible at a nearby lake or beach.

• Set your transition zone up away from shore – at least 75 meters from the water.
  Swim “firmly” for 2 to 3 minutes, execute a transition then bike for 2 to 3 minutes.
  Reset and repeat, 4 to 5 times.
• You’ll probably only be able to do the run-through with your wetsuit once. After that it becomes difficult to put it back on. If you have a good relationship with local pool staff, you might be able to arrange this kind of a session with your bike set up on a trainer on deck.

Think about this video the next time you want to skip transition practice

Working on the bike to run is much easier. Here are some options for practicing that process.

• Set up a transition and practice riding in, changing to your run gear, and heading out for a short run. Repeat the process 4 to 5 times.
• The physical challenges of moving from bike to run can be jarring. Run 5 to 12 minutes after some of your tougher bike rides to prepare yourself for the dead legs you’ll feel on race day.
• One of my favourite workouts is to set up a bike on a trainer beside a treadmill and move back and forth between the two. For example, 5 minutes on the bike/ 2 minutes on the run. Continue that back and forth for an hour.

It might sound like a bit of a contradiction, but you don’t want to “rush” your transitions. To achieve smooth transitions, you need to practise them. Don’t wait for the race to “see how it goes.” Put some time in and arrive confident that you will move though the zone like a seasoned veteran.

Clint Lien is the head coach of Victoria’s Mercury Rising Triathlon www.mercuryrisingtriathlon.com