IM transitions - help for first timer

pocolocoman · July 6, 2007, 5:13pm

Doing my first IM (IM FL), and being fairly OCD I have a bunch of questions regarding the transitions. I’ve done triathlons for about 8 years, including a couple of half IM’s; but all of them have been the standard “put all your transition stuff on the towel by your bike and go race” types of races. Nothing with bike check-in the day before, transition bags, changing tents, special needs bags, etc. I would really hate to allow lack of knowledge and subsequent poor preparation to mess up what will already be a plenty stressful day, so… some of these questions may seem really stupid and/or anal-retentive; but that’s to be expected if you knew me. I’d really appreciate help from those of you that have done IM’s before (especially if you’ve done IM FL).

Transition bike drop-off
Bike gets dropped off at the transition area the day before the race. I’ve seen some people mention putting plastic over the bike in case it rains. In one of the IM CdA race reports I read, it mentioned dropping off the transition bags the day before, but the special needs bags the morning of the race… same thing at IM FL?

Race morning - transition setup
Get to transition area and check on bike - maybe take it out for a short test spin? Pump up bike tires, fill up aero/water bottles with beverage of choice and put on bike. Put food on the bike. Now, this is where I start getting a little stupid… what can you/should you leave with the bike versus what needs to go into your T1 transition bag? I’ve read race reports that indicate some people have their helmet and bike shoes in their bag. I normally would have my bike shoes attached to the bike pedals and the helmet laying on the bike aero bars. Maybe with the number of people and confusion that ends up being a bad idea (at least the helmet part)?

The next question is how many transition/special needs bags do you have, and when/where do you drop them off? Seems like there would be bags for T1, T2, special needs bike, and special needs run. Anything else, such as clothing drop off bags in the morning? Oh… and how big are these bags anyway?

At some point, get wetsuit on (bodyglide on the neck or pay the price), grab goggles, and start panicking about the swim…

T1
Once the wetsuit peelers (“please don’t call us strippers”) take off your wetsuit, what do you do with it? Last race I did with a wetsuit, people either threw it over the bike rack or on the ground next to the bike; but I think in this case it goes into the T1 bag once everything else is out. Wetsuit off, I find/grab my T1 bag and go to the changing tent; get what I need out of the T1 bag and throw goggles, etc. back in.

Possible items for the T1 bag:
- Helmet and bike shoes (if not on bike)
- Socks
- Bike shorts (yes, I’m going to change and have nice dry comfy bike shorts…)
- Body glide and chamois creme
- Shirt
- Arm warmers
- Sunglasses
- Food/gel/drink?
- Anything else?

Special Needs (Bike)

Since IM FL is one loop bike course, where will the bike special needs bags be at? Is this somewhere with changing tent, port-a-potties, etc.? As for what to put in it, I’ve seen all the below mentioned:
- Extra food/gels (inc. something for change of pace)
- Extra drinks in softside cooler
- Spare bike tube and co2 cartridge
- extra socks
- extra pair of sunglasses
- body glide
- small towel (for wiping off sweat and muck)
- sunscreen
- ibuprofen
- Tums/Pepto tablets
- bandaids
- extra/lighter bike shirt in case temps are warming up

T2
Another item in the category of “things that are different” is that volunteers take your bike once you dismount. OK to leave the shoes attached to the bike? Once bike is taken, grab the T2 bag and head into the changing tent.

Possible items for the T2 bag:
- running shoes
- change of socks
- hat/visor
- race number on tri-clip (or would I put this on for the bike?)
- Food/gel/drink?
- Anything else?

Special Needs (Run)
2 loop run course for IM FL, so I’m assuming the special needs for run would be back at the main transition area. At this point, I may be hurting a bit; so anything that makes me feel fresher, more motivated, etc. would be a great idea:
- Extra food/gels/drink (caffeine, chocolate, real food…)
- Extra shoes (in case of rain/water/mud…)
- heavier shirt or arm warmers for cooler evening weather
- extra socks
- body glide
- small towel
- sunscreen
- ibuprofen
- Tums/Pepto tablets
- bandaids
- Some type of note/picture for inspiration and motivation

Post Race
Once coherent and done celebrating completion of first IM; pick up all the transition/special needs bags. BTW: how often do any of the bags go missing or have items fall out?

Finally, if you are still reading… if there is anything else that you can think of that a first IM’er might not realize or think about, please add those comments as well.

ironclm · July 6, 2007, 5:31pm

First of all, read the PARTICIPANT GUIDE when it comes out. It pretty much explains everything in detail. Really.

Yes, transtion bags and bike the day before; special needs bags the morning of.

Get to transition area and check on bike - maybe take it out for a short test spin? NO. You generally won’t be able to take it out. Pump up the tires and then go get ready for the swim.

what can you/should you leave with the bike versus what needs to go into your T1 transition bag? Depends on the race. Read the guide and go to the meeting. In Brasil you could leave your shoes but not helmet. Other races are different.

The next question is how many transition/special needs bags do you have, and when/where do you drop them off? Seems like there would be bags for T1, T2, special needs bike, and special needs run. Anything else, such as clothing drop off bags in the morning? Oh… and how big are these bags anyway? T1 bag which will have your bike stuff; T2 bag which will have your run stuff; dry clothes bag which you put your clothes that you wear the morning of to go to the start (and you can put them on after you finish); bike special needs bag; run special needs bag. Size? Depends on the race. Generally the size of a nice shopping bag and the SN bags are smaller. They are all well marked and they give them to you at registration and will go over each bag at that time.

Once the wetsuit peelers (“please don’t call us strippers”) take off your wetsuit, what do you do with it? Run with it into the change tent, change and stick it in the T1 bag.

Since IM FL is one loop bike course, where will the bike special needs bags be at? Is this somewhere with changing tent, port-a-potties, etc.? Read the GUIDE–it will be in there. Probably after halfway. There will likely be a porta there, but maybe not. No change tent.

OK to leave the shoes attached to the bike? I would assume so. I never do, so don’t know.

if there is anything else that you can think of that a first IM’er might not realize or think about
Make lists.
extra tube in pre-swim bag (learned this one when I flatted just prior to heading off the swim start)
as long as you have your bike shoes, run shoes, helmet, goggles and number, everything else is extra.

clm

Former_User · July 6, 2007, 5:36pm

Looks like you have a lot of it already worked out. Just a few things…

Assume that what you put in the special needs bags will never be seen again by you.

Take the wetsuit with you after being “peeled” and put in your marked bag.

Simplify whenever possible and keep gear together. Personally, I wouldn’t leave helmet or shoes with the bike. I’d keep them in my marked bag.

Put race number on a race belt and put it on before you start the bike. Turn it around so number is at back and put it back in front for the run.

You’ve got too much listed for bike special needs bag. You shouldn’t have to change socks, sunglasses or anything. Maybe just have nutrition.

Volunteers will have/apply sunscreen.

Salt tablets can save your race. Get some.

Good luck. I did it in 03 and had a blast. IMKY this year.

Tri-Wog_StL · July 6, 2007, 6:13pm

First off…stop being so OCD and enjoy the process! Secondly…don’t go overboard on the stuff you put in your bags…especially to Special Needs bags…you may or may not ever see them again.

Transition bike drop-off …you might cover your seat and computer with little plastic bags (like from the grocery store) but otherwise what’s a little rain going to hurt…

Race morning - transition setup at IMFL unless you are a pro the shoes go in your swim to bike bag

T1

Possible items for the T1 bag:
- Helmet and bike shoes (if not on bike) - not on bike!
- Socks
- Bike shorts (yes, I’m going to change and have nice dry comfy bike shorts…)
- Body glide and chamois creme
- Shirt
- Arm warmers - nothing good…cheapo tube socks work fine and if you lose them, so what!
- Sunglasses
- Food/gel/drink? - have something small…simple is better

Special Needs (Bike)

Since IM FL is one loop bike course, where will the bike special needs bags be at? - somewhere around mile 58-ish…closer to 60 than 56…
- Extra food/gels (inc. something for change of pace)
- Extra drinks in softside cooler - NO! on the cooler tooo much bulk…freeze your bottles and they should be about right when you get there!
- Spare bike tube and co2 cartridge
- extra socks - ? maybe?
- extra pair of sunglasses nope!! See note about never seeing it again!
- body glide maybe some Chamois buttr in a small Ziploc
- small towel (for wiping off sweat and muck) - paper towel, maybe…clean glasses, wipe brow, move on!
- sunscreen - Nah.
- ibuprofen - consider a smallish Bento box for these and any other pills you might want (like below)
- Tums/Pepto tablets - see above
- bandaids
- extra/lighter bike shirt in case temps are warming up - nope…go fairly light out of T1 and you’ll be fine.

Your T2 plan looks adequately simple…one note : someone once told me “get the heck out of T2…nothing good can come from hanging around in there…get your stuff and get out!!”

Special Needs (Run)
2 loop run course for IM FL, so I’m assuming the special needs for run would be back at the main transition area.** **Actually out on the main road right after the turn around…

- Extra food/gels/drink (caffeine, chocolate, real food...) ***<u>keep it simple - IM is a catered like no other race!</u>*** 

- Extra shoes (in case of rain/water/mud...) **<u>*course is pretty clean....if it rains even your shoes you leave in your Special needs will be soaked.......suck it up, you got less than 13 mile to an IM finish!*</u>**

 - heavier shirt or arm warmers for cooler evening weather **<u>*-remember the tube sock trick for arm warmers on the bike....??  watch the weather....if it were to rain having a cheap long-sleeved non-cotton top might not be a bad thing..*</u>** 

- extra socks ***<u>- ?maybe? but there is nowhere except the sandy side of the road to sit down...and by now once you stop or bend over, etc.getting upright and started again is going to suck.....</u>***

 - body glide **<u>*maybe*</u>** 

- small towel ***<u>see paper towel trick from bike bag</u>*** 

- sunscreen **<u>*the volunteers can help here and they have that at most aid stations on course*</u>** 

- ibuprofen ***<u>- maybe</u>*** 

- Tums/Pepto tablets maybe...or better yet, can you carry them with you???say in a pouch in your jersey or on your race belt?

- bandaids **<u>*- aid station supplied*</u>** 

- Some type of note/picture for inspiration and motivation **- can't hurt.....**

All in all simpler is better…if you have too much stuff to worry about you might lose focus on moving forward…keep moving forward!!

Have Fun!!

Paul

pocolocoman · July 6, 2007, 6:21pm

Thanks - that’s exactly the type of feedback I was hoping to get. As long as I know what I’m getting in to, the OCD side can relax and I can enjoy things.

And I do realize that there is a participant guide that will give me a lot of the info, but 1) I don’t know when that actually gets published and am fairly impatient; and 2) I figured the real-world advice of the people on this forum would give me info that a race guide would never contain.

Tri-Wog_StL · July 6, 2007, 6:24pm

Feel free to PM me anytime…I did IMFL in 2005 and I think you would be surprised how little I had in each of my bags…simple is better!

Paul

Forsler · July 6, 2007, 6:56pm

Lots of people spend way too much time in transition because of poor planning on top of race day fatigue.

Make a list of exactly (1) what you are going to do and (2) in what order as you move through transition. Practice it a few times following the list exactly. Revise the list if your practice indicates a different order might be better.

Race day conditions may dictate changes to the list. Write those down and practice them at least mentally the day before the race.

Then in some of your brick workouts, practice moving calmly but swiftly through your home transition area. During the race you will be tired and you will feel the desire to take your time and hang out in transition for much longer than is necessary.

On race day, remember that T1 and T2 are not rest stops, they are important stages of a race. Keep racing through them in a calm and deliberate way so that you don’t waste time but also don’t forget anything.

It is very satisfying to look at your race results after and see that your transition times were good. You are on the right track to set yourself up for that success.

Congratulations for asking the questions that you did here. Everyone who has moved quickly through T1 and T2 has considered these same questions and has put considerable effort into getting the right answers for them and then implementing those answers during the race.

KenyonTri · July 6, 2007, 7:01pm

Simple is definitely better…in my opinion you have listed about fivefold what you will want/need/actually use. Taking the time to utilize all these things would probably slow you down quite a bit.

My SN bags at IMAZ had the following:
Bike: 2x C02, 2x tubes, 3x gels, 1x Clif Bar, 1 pair of socks
Run: 2x gels, 1x Clif bar, Mike & Ikes, pair of socks.

Out of both bags, I only ended up taking 2 gels, 2 Clif Bars and a handful of Mike&Ikes. I was lucky to not flat, so I didn’t need the tubes or C02. But I couldn’t have imagined putting anything else in there.

For the most part, I was so into the physicality of the day that I didn’t really notice the temperature until after I finished. Didn’t worry about arm warmers (or extra armwarmers, or a 3rd pair of armwarmers, etc), new shirt, shorts, glasses, or whatever.

K.I.S.S.

NewYorkSBR · July 6, 2007, 7:30pm

If you ever see the contents of your special needs bag after you have passed through the SN zone, consider yourself lucky.

Go simple!

Remember that you are going to be in a pretty chaotic state after a 2.4 mile swim/112 mile bike. You don’t want to be sifting through a bunch of clutter in your transition bags. The less you have to do, the better, and more likely you are to do it.

The basic gear bag is about the size of a plastic shopping bag. (think: medium sized Old Navy Bag). You can fit a lot in there, so don’t worry.

You are given five bags:

Dry Goods
Swim to Bike Bag (t1)
Special Needs Bike
Bike to Run Bag (t2)
Special Needs Run

Cliff’s Notes Version of the Progression of an IM Day:

Saturday before the race: Check in your bike to transition. (this is the last opportunity to “test spin” your ride.)

Wake Up
Eat
Eat some more
Drive to race site
Put fluids on your bike, pump tires.
5a. Drop off special needs bags in appropriate piles
Get Bodymarked.
Stand in line for portajohns.
Go to swim start (you will have your dry goods bag. I had my wetsuit/mask/bodyglide in the dry goods for the car-ride to the race.) Put on wetsuit/mask - place warmup clothes/waterbottle in dry goods. You will get this bag back after the race.
Swim 2.4
Volunteer hands you your Swim to Bike Bag.
Put on Bike Gear. This includes your helmet, shoes and glasses. I don’t think AG athletes are allowed to put helmet or shoes on the bike prior to start. Swim gear goes into the t1 bag.
Ride 56 Miles.
Volunteer hands you your special needs bag. Bag goes back into a giant pile, to be thrown in a van and driven back to the start and put in another pile. The next day you can sift through everyone’s special needs bags and hope you come across yours. Good Luck sifting through 4000+ bags that are in no semblance of an order.
Ride 56 Miles.
Volunteer hands you your Bike to Run bag. Running gear goes on, bike gear goes in the bag.
Run 13 Miles.
Volunteer hands you your Special Needs Run bag. Again, goes into a big pile, and chances are you will never see the bag or its contents ever again.
Run 13 Miles.
Finish.
Celebrate.
Get Bike out of transition, collect transition bags and dry goods bag.
Eat/Drink/Sleep.

I would suggest keeping it a simple as possible. Seriously, you will not use half that stuff on the list, and you will regret you worried about it. For example in Special Needs Bike I will have a spare tube, spare Co2 cartridge, bottle of ensure, Infinit mixed waterbottle, baggie of gummy bears. Thats it. Run Special Needs is a Redbull, two advil, oreos and an old long sleeve race t-shirt that I don’t mind losing. The aid stations have all the food you will ever need, and other than a select few items (candy for example) - you can rely on the aid stations.

I had a lot of the same questions/concerns before my first IM. Don’t worry - you will be surprised at how fluent / organized all the chaos is. For example, my training buddy forgot all his fluids at the hotel prior to start (IMoo 2005 - sorta warm that day, kind of a big deal not to have fluid on the bike). Two volunteers helped him corral gatorade and water bottles from vendors and he was set. So even if things go wrong, you will still be OK. I understand that people doing an IM had an entire year to hype the race up to the point of do-or-die, if something goes wrong I will be forever scarred. You have to be flexible. The IM distance makes it a LONG day where alot of things can happen (good and bad) and you need to be flexible and not tied to a plan that will crumble if something happens.

Good Luck and RELAX!

TriKat · July 6, 2007, 7:55pm

My advice, FWIW - don’t overthink this. When I laid my stuff out the first time in my hotel room, I was shocked at how LITTLE I had. I just assumed that I’d have the whole dog & pony show with me. Keep it simple. You really need all of 9 things to complete an IM: Timing chip, number, wetsuit, cap & goggles, bike, shoes & helmet & running shoes. Your own nutrition is a + obviously, but the IM is a fully catered event. I’m sure (although I don’t suggest it) you could go thru the entire event without any of your own nutrition.

Most of this will become obvious as you go through the peak part of your training. Take note of what you use on your long rides and runs; what do you eat, drink, etc. Keep extra nutrition in SN. Keep extra tubes & CO2 in the bike bag. I had a PB&J sandwich there waiting for me each time & loved it.

My run SN bag was almost empty. I kept a few extra gels in there because my jersey is too small to carry alot at once, and dry socks that I didn’t use. That was it.

If you’re really nervous - rehearse it at home before a long workout. If you don’t use it in your workout, you probably don’t need it for the race.

Good luck & enjoy the journey!
KC

ironclm · July 6, 2007, 8:04pm

And I do realize that there is a participant guide that will give me a lot of the info, but 1) I don’t know when that actually gets published and am fairly impatient;

Go here and then to 2007 ATHLETE GUIDE. Close enough to get the basic idea.
http://www.ironmanusa.com

lunchbox · July 6, 2007, 8:04pm

Thanks for asking this- you’ve kept me from doing the same in a paroxysm of nerves in another month or so ( I figure I’ll REALLY be starting to get jittery a month out from IMoo). I agree that these sorts of details are what can make it nervewracking for us first-timers. Thanks to everyone who answered, it was a big help to me, and likely a bunch of others as well. The thing that makes me nervous is the “what ifs”- from reading and hearing so many peoples’ stories, it sounds like your body starts to do strange things after 6-8 hours, and the brain function just isn’t there to deal with it rationally.

At least we can all control our physical preparedness!

Keyser_Soze · July 6, 2007, 8:28pm

From memory…just a few items…

Unless you are a pro…shoes cannot left with bike in T1. However - I left my bike shoes on the bike when I handed it to the volly. It was still on the bike when I picked it up…although I really didn’t want them!

Don’t fret about forgetting something in the T1/T2 bags the day before…you’ll have time in the morning to have access to them.

You will get your T1 and T2 bags back (hopefully). You are instructed that SN bags may or may not be available. I got mine back at IMWI. I actually walked to the SN run spot and picked it up on race day. The bike SN bag was a little different…they just loaded them up in a truck and dumped them in a pile. I sorted through them and found mine in about 5 minutes.

Tips - I put a frozen bottle of Infinit (my sole nutrition) in my bike SN bag inside a “padded” mailing envelope. It was nice and cold when I got it.

Mini M-M’s are the perfect pill (salt) container (or Skittles!). I had one on the bike, in bike SN, T2 and run SN bags.

Now…go train…You’ll have plenty to do during your taper!

pocolocoman · July 7, 2007, 12:52am

Thank you all for the tips and advice. I’ll definitely look to keep things simple, and will take a look through the IM LP athlete guide to see what else I can learn from that. Now I just have to worry about that minor issue of training…