I'm a transition newbie

Triathlon Forum
1

So I did my first multisport race last weekend (the Watkins Glen Race by Night Duathlon on the car racing track) and all in all everything went pretty well. it was a run-bike-run-bike-run with 1.75 mile run legs and 10.2 mile bike legs so there were 4 transitions. Anyway I finished 12th overall and 2nd in the 20-24 age group which I am pretty happy with, it was a small race but still it’s somewhere to start.

So basically when I looked at the results one of my problems was very clear… My transitions are incredibly slow! I tried to go as fast as I could in the transitions and I felt like they were okay during the race but the times were horrible. I avg’d about 50 sec per transition while the other guys around my overall time were doing about 20-30 sec. If you add up all those transitions I would have placed top 10 for sure.

Am I missing something? What are the best tips for a quick transition?

by the way, props to the race organizers for a very well run event if I’m in Central NY at the same time next year I will definitely be going out to ride my bike on that race track again!

2

Being non-specific to begin, PRACTICE your transitions. As you’ve quickly figured out, these can represent pretty big chunks of “free time” - much easier to knock off 30 seconds from your T-zone time than from your run time. At a recent race my T2 time was over a minute quicker than the next fastest time in my a.g., which represents a pretty decent advantage.

As for specifics, get so that you can mount and dismount with your cleats already attached to your pedals. Practicepracticepracticepractice at slipping your feet into your cleats as you are moving. Get good at removing your feet from your cleats just before you enter T2. Work on setting up your stuff so that it make sense to you. As you are very close to finishing the swim or the bike (or the run in a du), work through in your mind what you EXACTLY you are going to do when you get into T-zone. If you are doing a shorter race (or have very tough feet), go sockless. But if your feet are not tough, make sure to coat the insides of both sets of shoes liberally with vaseline! For longer events I will usually forego socks on the bike but whip them on in T2. This helps prevent "hot feet’ on the bike, plus it’s easier to put socks on when the feet are dry and free of sand.

3
  1. Speed laces for your shoes. Slip them on and your done. No tieing (sp?) them.
  2. Practice your T’s
  3. Shoes clipped in your pedals to start the bike
  4. Leave your shoes on the bike when you get off. Practice taking your feet out of your shoes a minute or two before you enter T2.
  5. In each T, remember you are still racing so hurry your butt up.
  6. For T2, put your socks on (if needed), then your shoes, grab your stuff and head out. You can put your race number on, your hat, and your glasses while running.
  7. Practice your T’s.

Good luck.

4

Thanks for the pointers guys. Looks like I need to practice! and learn how to do the whole shoes in the pedals thing. One more thing to work on.

5
  1. get organised - for instance in IM races I pack everything I need in T1 into my helmet (other than shoes) in the reverse order of how I am going to put it on.
    In my case - socks, # belt, glass, helmet (inhaler and gel flask in back pocket) and I am off.
  2. practice -
  3. know the T area and apply what you practice and how you organise your stuff to that particular T area,
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  1. For T2, put your socks on (if needed), then your shoes, grab your stuff and head out. You can put your race number on, your hat, and your glasses while running.

How come you guys don’t ride with socks? It seems not only difficult to put socks on sweaty feet from riding but also uncomfortable riding a bike without them.

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I have triathlon cycling shoes that are designed to be worn without socks. I have gone on 90 mile rides in them. They have never caused my any problems except when I used to pedal with my toes pointed up. Tonight, I have to perform a surgical procedure myself and try to remove as much of my dead toenail that I can. Also, it is a lot easier for me to put socks on in T2 than T1. My feet aren’t that sweaty usually.

BTW, triathlon shoes have a single strap, no tongue, are designed to be worn without socks, and have a loop on the heel for easier entry and shoes clipped on the pedals in T1 trick. Here are mine:

http://louisgarneau.com/usa/catalog_prod.asp?catalogue=SU5&section=SH&subsection=039&style_no=1487018