triathlon transition 101

Often transition in a triathlon or multi-sport event people do see the opportunity there is for free speed.

Free speed? I hear you say, how do I get free speed when I'm standing in transition?

Well you get it by being quicker at your transition from each leg. You train your body for the swim, bike and run why wouldn't you practice your transition from each to the other as well?

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Setting up

Think about getting into the right mindset and setting up your transition spot to be the most efficient as possible. This is where you will gain maximal efficiency come race day.

• Get there on time, the more time you have in setting up the better you can make it
• Read the race rules before you arrive, do I need to wear my race number or the bike, is it a wet-suit swim etc.
• Find your spot, this is individual, most races are designed so there is no advantage to a particular spot so pick one where you will likely be able to find easily.
• Use landmarks to make it easy to find your spot, pick a tree, a drain on the ground or even a building in a distance, just some you can use a point of reference
• What side are you approaching from swim exit, will this drive a better spot than another?
• What direction do you leave from, would this be a better option
• Lay out your gear in order of what you are putting it on so you don't have to stop and analyse whether you have your helmet on the right way for example.
• Whats in your bike pile? - Helmet / Shoes / Sunnies / Nutrition attached to bike
• Bike Shoes, are you going to run out to the mount line in them or use rubber bands or wear them to mount - personal preference based on what you have practiced
• Whats in your run Pile? - Shoes / Hat or Visor / Race Belt / Nutrition / Sunnies
• Know your way around
• Do a pre race walk through from
  • Swim exit to bike location
  • Bike to mount
  • Dismount to bike location
  • Bike location to run exit
• Look for the most efficient route
• Visualize in your mind where to go

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t1 - Swim to bike

Going from swim to ride is probably one of the hardest things as you are transitioning from a horizontal position to a vertical one very quickly, it can sometimes leave you a little light headed or dizzy too.

• Start planning your T1 as you are in the final few metres of your swim
• Always keep stroking as far as you can (think till I touch the ground)
• If wetsuit swim keep your hands free by putting googles on head rather than carrying them
• If wearing wetsuit start peeling it off as soon as you are running, it should be at your waist by the time you reach your bike and then you can pull it off using your feet.

IMPORTANT POINTS

• HELMET MUST BE ON AND DONE UP BEFORE YOU TOUCH THE BIKE
• CHECK LOCAL RACE RULES FOR RACE NUMBER ON BIKE LEG

And lastly

• Run with bike to mount line
• You don’t have to mount at the line, keep moving through to get some clear space, you could even pass people
• Flying mounts are great but only if you are well practiced. 
• Here's a quick video from Triathlon Queensland

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T2 - BIKE TO RUN

So you have fanged it on the bike and now you just have your run to go, transitioning from the bike to the run is one of the quick transitions but equally one of the quickest ways to loose time.

• As you are approaching T2 start thinking about what do I need to do next
  
• Start sliding out of shoes if you are going to leave them on your bike
  
• Always look ahead never down while you are undoing your shoes
  
• Pedal last few 100m with your feet on top of your shoes
  
• Dismount before the line and run to your transition spot, REMEMBER to use your visual aids
  
• Rack bike then helmet off

IMPORTANT POINTS

• MUST RACK BIKE BEFORE UNCLIPPING OR REMOVING YOUR HELMET, if you unclip your helmet before racking you may incur a stop start penalty

Once you are in transition

• Put your running shoes on use baby powder if not wearing socks
  
• Grab your other running gear and put it on while you are running out, think race belt hat/visor and sunnies
  
• Everything should be laid out so you don’t have to think - GRAB n GO!

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recapping

• Be a spectator at race, look for what good athletes do and what not to do as well
• Practise at home, set up a mini transition (maybe when you do your brick sets) and practise YOUR plan
• Be a minimalist - less is more when it comes to stuff in transition
• Find a spot that's easy to recognise and remember it
• Socks or no socks - up to you but general rule anything less than standard distance no socks are generally required
• Shoes on bike or run out - up to you, running out in bike shoes can damage cleats, be slippery or can strain achilles, practise and see what works for you
• Practise running with your bike, the quicker you can do this the faster you can go
• Your bike is your mule so attach things you need to it to reduce loose items in transition no one wants Gel's in their shoes, remember aerodynamics though. 
• Wear one thing, we all want to be fashionable however outfit changes cost time
• Know your exit routes, you don’t want to run the wrong way and have to back track
• Speed laces and baby powder are your friends for a speedy T2
• Keep it simple, you want to grab and go!

With a bit of time and practise transition's can be an easy way to your next PB!

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And lastly for a bit of a laugh after all the seriousness, here is a link to an article which talks about some of the worst triathlon advice ever. ENJOY!

The Worst Triathlon Advice Ever