Frodeno transition sequence

Triathlon Forum
1

Howdy! It is often said that Frodo has ‘blazing fast’ transitions from ITU days, and sometimes he seems to gain something like 15 secs there (Cali 70.3, http://triathlon.competitor.com/...ia-race-report_96328)

What is his sequence? I know practice practice is the answer, but he has to have the ultimate order down and on autopilot to get an advantage.

Does he get his advantage at a particular part of transition, or is it cumulative? From what I could see, in Kona he did a quicker bikemount than Potts, who looked a bit stuck.

So, where is his secret? Does he do anything special?

T1
1.Exit water
-dolphin dives in shallow water?
-extra quick steps on exit bridge to get run momentum?

  • Garmin already on during swim?
  1. Run to changing spot

What does he do with goggles and swim cap, up on forehead but keep them on, to keep hands free or just rip it off immediatly?

If wetsuit race: Unzip wetsuit during run
-he does it right away, or waits to avoid top part of suit flapping during transition run?
-using click zipper that you dont pull down or a regular zipper?

  • Pulling off arms and ws top

Pull up top of racing suit during run?

  • shorter/hotter races uses onepiece with no sleeves that is already fully on during swim, right?
    -if a sleeved top like in Kona, rolled down Under swimskin? When pulling it on, he grabs it in a particular place, starts with right/left arm? How does he avoid fabric curling up if wet from the swim? Or does he swim in the sleeved suit too?

In wetsuit races exit lower part of wetsuit along the way if there are wetsuit strippers? Keeps it on until changing spot?

Take off glasses and swim cap at some point

If a non wetsuit race, he wears a swimskin, which he removes pretty much like the wetsuit?

  1. At changing spot
    Step out of wetsuit if still on, leave it to volunteer or on the ground?
    (No picking up bike bag? Number flap, helmet glasses shoes always on the bike?)
    Grabs sunscreen? A gel?

  2. Run to bike rack

  • does anything during this run?
  • if helmet/glasses/number flap at changing spot, put these on during run to bike? If so, does he carry them in a particular way to make it handy?
    -Puts sunscreen on?
  1. Arrive at bike rack
    -(or do volunteers pre-unrack and deliver bikes to athletes at some races?)
    -puts on helmet then glasses? Or using visor? Or puts on glasses after he has started pedaling? — Number flap last, if required?
  • throws gel or smth into shirt?
    -Unrack bike

  1. Run to mount point
    Holding bike by handlebars or saddle? No need to keep one hand free at this point?

  2. At mount point

  • With shoes already in pedals, at mount point, he begins with which foot?
  • He puts feet in bike shoes right away or starts pedaling with feet on top of bike shoes?
  • Slips feet into shoes during first 500m?
  • When does he tighten shoe straps?

T2

  1. 500 m (?) pre dismount point
    -open bike shoes
    -take feet out of shoes, pedal with feet on top of shoes?

2.At dismount point
-get off bike, hand it to volunteer
-(or do pros rack their own bikes at some races?)

  1. Run to changing spot
    -take off bike glasses and helmet during run?

  2. At changing spot

  • unrack run bag?
  • take out run shoes
  • take out run glasses and signature headband
  • put on/ switch around number flap
  • slip feet into shoes (no socks for pros, right?)
    -puts on garmin?
  • leave bike helmet/glasses in bag/to volunteer
  1. Run to t2 exit
    Anything happens during this run? He puts on garmin here?
    Opens a gel at some point?
2

I think above all he must run really fast between the swim & bike, & run really fast between the bike & run.

3

As someone who had several years of training focused on draft legal racing (not that I was ever any good at it), and who has never done a long course race, I feel moderately qualified to help.
For T1, my sequence would probably go:
Dolphin dive out of the waterGet to transition as fast as is safe- I have seen enough people slip and fallHave wetsuit at waist by the time you get to your spotDue to my eyesight I need to put glasses on first, but otherwise have them tucked into your helmet if possible.I usually run the bike out of transition with my hand on the saddle, but I usually use hands on the bars for my tri bike, as it is more likely to turn with no hands.Run on the left side of the bike, you don’t want to accidentally cover your leg in chain lube.I usually jump on at the mount line, then get my feet on top of the shoes.Once I hit about 20mph, I take a quick moment to get my feet in the shoes and strapped in, pausing at the top of each pedal stroke.
For T2, I usually:
Do a flying dismount, so you hit the ground runningTake off helmet at your transition spotPut on socks (I don’t know of anybody that does an Ironman sockless), but set them up so you can roll them on like a condom.Put on run shoes, I usually use Zoots, so this is very quick.Put on hat/visor and run out at race pace.
However, you also don’t want to be so focused on speed that you miss a step, as turning around and running back will cost you even more time.

I have never done a race with a garmin on my wrist, so I am not sure how much I would change this general outline to account for that.

The most important thing to do to get a fast transition is to practice them a bunch at home.

4

“Put on socks (I don’t know of anybody that does an Ironman sockless), but set them up so you can roll them on like a condom.”

oh shit, so that’s how you put on a condom. this may help. thanks

5

“Put on socks (I don’t know of anybody that does an Ironman sockless), but set them up so you can roll them on like a condom.”

oh shit, so that’s how you put on a condom. this may help. thanks

Wait, you are supposed to put condoms on your feet? I have been doing this very wrong.

6

Thanks, good point about not dropping stuff or falling! But where would you say the most improvement/speed can be made by practice? If Frodo is superfast, where does he do it? In the T1 point where you take off wetsuit and put on gear? Or the mount perhaps?

7
  1. Running fast barefoot
  2. secure footing
  3. keeping it simple and being deliberate, but not rushed.
  4. practice the same sequence and motions every time so it’s muscle memory, like playing a musical instrument.
  5. Parallel tasks! Putting on your helmet WHILE removing your swim skin or wetsuit.

In 70.3 I usually make up 20s or so in transition. At Kona I took my time, but still gained 1’ over most.

8

As someone who had several years of training focused on draft legal racing (not that I was ever any good at it), and who has never done a long course race, I feel moderately qualified to help.
For T1, my sequence would probably go:
Dolphin dive out of the waterGet to transition as fast as is safe- I have seen enough people slip and fallHave wetsuit at waist by the time you get to your spotDue to my eyesight I need to put glasses on first, but otherwise have them tucked into your helmet if possible.I usually run the bike out of transition with my hand on the saddle, but I usually use hands on the bars for my tri bike, as it is more likely to turn with no hands.Run on the left side of the bike, you don’t want to accidentally cover your leg in chain lube.I usually jump on at the mount line, then get my feet on top of the shoes.Once I hit about 20mph, I take a quick moment to get my feet in the shoes and strapped in, pausing at the top of each pedal stroke.
For T2, I usually:
Do a flying dismount, so you hit the ground runningTake off helmet at your transition spot**Put on socks (I don’t know of anybody that does an Ironman sockless), but set them up so you can roll them on like a condom.**Put on run shoes, I usually use Zoots, so this is very quick.Put on hat/visor and run out at race pace.
However, you also don’t want to be so focused on speed that you miss a step, as turning around and running back will cost you even more time.

I have never done a race with a garmin on my wrist, so I am not sure how much I would change this general outline to account for that.

The most important thing to do to get a fast transition is to practice them a bunch at home.

looks like second overall run split went sockless…

http://www.slowtwitch.com/Lifestyle/IM_Kona_2015_-_pro_men_runnning_5429.html

cant see via the angles certain photos for other runners.

too many wanna be soccer players out there with their compression socks lol

9

No reason to out hat on while standing still. Do that shot while running. 2 seconds saved.

10
  1. Running fast barefoot
  2. secure footing
  3. keeping it simple and being deliberate, but not rushed.
  4. practice the same sequence and motions every time so it’s muscle memory, like playing a musical instrument.
  5. Parallel tasks! Putting on your helmet WHILE removing your swim skin or wetsuit.

In 70.3 I usually make up 20s or so in transition. At Kona I took my time, but still gained 1’ over most.

Most of the time can be made up on 1, 4, & 5. It doesn’t take much practice, just a lot of forethought in terms of sequence.

When I first started doing tris, I made a point of learning transition. You really only need to learn it once, then refresh yourself at the start of the season, and go through the motions once before the race (can vary on weather, distance, etc.) My buddy usually beats me to T1 by ~1m on a Oly/70.3 due to a faster swim, but more often than not, I’m out of transition before him.

11

One word - Urgency.

12
  1. Run on the left side of the bike, you don’t want to accidentally cover your leg in chain lube.

I agree with running on the left side of bike, but getting spiked in your barefoot/ankle by chainring teeth is far, far worse then getting dirty. Not only do the teeth cut you, it basically tattoos the cut black. Don’t ask how I know that though.

13

Here are his transitions from IM Frankfurt.

https://www.youtube.com/watch?v=zJkHV-lDUuQ
T1 @ 19:30
T2 @ 1:37:10

No special tricks, just practiced efficiency (except for that visor issue).
.

14

One word - Urgency.

Actually, I’d describe it as doing your work focused and deliberate. Urgent people tend to make mistakes.

15
  1. Run on the left side of the bike, you don’t want to accidentally cover your leg in chain lube.

I agree with running on the left side of bike, but getting spiked in your barefoot/ankle by chainring teeth is far, far worse then getting dirty. Not only do the teeth cut you, it basically tattoos the cut black. Don’t ask how I know that though.

Can you even push or mount a bike from the right? I mean, it just seems all wrong. Aren’t they like horses where everyone gets on from the left? Surely the Velominati would have a rule to address this, even if the UCI/WCT/WTU don’t? We need principles people, anarchy is just a bad transition away.

16

Back in 2011, the day before the Junior Elite national championships, one of my teammates accidentally rammed his chainring into my heel. I think I can still find the scars. (I’m pretty sure that I finished DFL in that race)

17

One word - Urgency.

Actually, I’d describe it as doing your work focused and deliberate. Urgent people tend to make mistakes.

I’d disagree - but ultimately what we’re arguing about are keywords. I’d say focussed and deliberate in practice, leading to plenty of perfect practice. And on race day Urgency but you’ll stick with what works for you and I’ll stick with what I know works for my kids.

18

in kona there is a high % of running in transition, so I’d estimate that in kona specifically, Frodo makes most of his gains just running faster
.

19

One wonders then why don’t everyone sprints through transition? Or is he just a faster runner in these situations? Suppose it is too short to count as a match burned?

Fascinating anyhow to see where he makes the gains

20

“Put on socks (I don’t know of anybody that does an Ironman sockless), but set them up so you can roll them on like a condom.”

oh shit, so that’s how you put on a condom. this may help. thanks

Wait, you are supposed to put condoms on your feet? I have been doing this very wrong.

It’s not, “Blow them up like a balloon, then test integrity with hypo needles found laying in the ditch?” I should warn some of my 3 dozen kids.