After witnessing my first IM in the flesh this weekend. Seeing so many AG’s sprinting through to T1 then seeing just as many AG’s walking at mile 5 of the run, I’d think walking from mirror lake to transition may be a better choice, but I only saw 2 people walking. I wish I would have gotten their numbers to see how they placed.
It really was amazing how many people were walking at mile 5. I can only hope that my first attempt at IM doesn’t find me walking that early on… but that will be a different story to tell come October.
I was another one of the “light jog” to T1 - just to get the heart rate back down to a reasonable rate from the swim… and yes… I was also “jogging / shuffling / walking” the entire marathon… had nutrition / hydration issues that started on the bike and lasted through the run…
It would make more sense not to sprint that 400 yards. But I’ve done it a few times and have found that the crowds motivate you – almost too much. Plus, if you don’t keep up a good pace, you’ll be run over by the time you hit the oval.
Most dudes are clueless at Ironman and half ironman, sprinting from the swim to the bike. I don’t know how many times I have had to tell guys to just take it easy to the bike then change as quickly as possible (free speed while letting your HR drop). Then ease into the bike. Most guys sprint to the bike and arrive there totally anaerobic and uncoordinated. Then they effectively light up a cigar as they take forever to change due to their lack of coordination and then sprint out of T2 and blow their race by the first set of hills out out past the ski jumps as they try to make up time. Watch a biathlete (XC skiing and shooting) to learn how to do a transition well. You want your HR settled as you change.
Look at the pathetic T1 and T2 splits for most people at Ironmans. There is no reason why a back of pack guy can’t have the same split as a pro. We all have to run the same distance through T1 and T2. My two splits added up to 6 minutes. Look at the results. Lots of dudes with T1+T2> 10 min. Many > 15 min.
Think about how many hours guys train in the pool to go 59 minutes vs 63, or 5:39 vs 5:45 on the bike. Then they give it all away in transition. This is FREE speed. I had a friend who swam the same speed as me and biked 10 minutes quicker than me, but I almost caught him heading out of T2. It costs no money and no training time to be efficient in transition. Just some good mental preparation and proper race day execution. If you are paying a coach for a training plan and you can’t claim the free speed that is available to all, you are missing things.
My friend Marie Danais was 6th place pro woman. If her T2 was as quick as mine, she would be 5th place. I know that ITU World Cup folks practice practice practice transitions. When I raced on the Canadian Military team a decade ago, we did the same.
Free speed…claim it in T1 and T2…but be smart about it.
With the amount of info and knowledge you have you could be making a mint coaching. Great advice and something to consider for the next one… I took my sweet ass time getting out on the bike (9 mins) simply because I hadn’t thought about the process of changing enough. I will be much more prepared for next time.
Thanks!
Mark
Markus, you need to rehearse your T1 during the final 10 minutes of the swim. Once you get out of the water, it should all be mechanical (no need to think). The sequence should be second nature. You also need to rehearse T2 during the final 10 min of the bike. Whenever you show up to your race, you have to go through this sequence at race site when you check in your bike.
As for coaching, well, perhaps in the future. I prefer to mentor and guide people as I have no formal coaching qualifications. I also believe that people with their busy lives are their own best coaches. They just needed to be pointed the right way, not micromanaged with spreadsheets that won’t fit into their day to day lives.
I often wonder why AG’s transition times are so long… I can kind of understand a 5,6 minute transition at IMLP because of the distance between the lake and tents, but your right, I don’t think enough people think and plan for the transition as much as they do for swim, bike, run. I know I can easily pick up another minute or so be eliminating some of the junk steps I take going into transitions.
I personally feel as though running to T1 at IMLP is an event by itself. I don’t have this super engine and if I were to run up that incline from the beach to reach the street, I know that my HR would be well above 175. I wouldn’t recover in the tent… Next year, I’ll plan on walking up the incline to the street and letting gravity pull me down and show up with a recovered heart rate before jumping on the bike… Yes, it may not be the quickest transition in history, but I think it will pay divedends during the run.
I think I remember you. You said to me that you were having some issue. I was the guy between mile 5 & 6 heading towards the run turn around between 7&8 after the turn on the right hand side. Sitting back downing some Corona’s at the end of the driveway.
If you miss a Kona slot by 6 seconds, you’ll probably run the whole way to T1 the next year. I dawdled in T1 in Wisc in 02, sulking about a poor swim time, and missed by exactly that. I’d say run steadily to T1 and have an efficient, pre-planned routine.
To what degree does the notion of rehearsing transitions apply to a first-time IM competitor? Not having been through the process before, I can’t really visualize how the whole process of retrieving transition bags, etc., is going to work. So as I approach my first iron distance at IMFL, I figure I’ll have to fall back on my experience doing transitions in shorter tris, and otherwise just playing it by ear. Any suggestions?
I was running from the swim because I had to pee soooo bad! Ran straight to the porta-potty and drained for about 3 minutes. My T1 transition was over 10 freakin minutes. My best swim ever was lost to my nervous bladder!
I hear you Jobo but try as I might I couldn’t let it go while I was swimming, even slowed down a little and stopped kicking but the bladder wouldn’t let it go. I figured it just helped me swim faster in the end.
A special note to all of you who “shuffle” or “jog” to T1 as I did on Sunday - PICK YOUR FEET UP. I didn’t, caught my big toe between two pieces of carpeting, heard a wonderful “snap” then realized I had just broken my big toe. Hurt like hell on the bike but didn’t slow me down, but ended up walking 25 straight miles. A fate worse than death. Pick up you feet, really.
I respect your post, but will have to toss out the dissenting view…
If you’re going for a Kona slot or PR…yes, you need a darn quick T1 and T2. No question.
First off, let’s not confuse T-times with T-chores. There’s plenty of pros changing into bike shorts and run shorts…that isn’t the time waster.
However, transition is exactly that…a transition from one sport to another. I’ll agree you need a sense of urgency, but not at the risk of jeopardizing quality decisions. You can easily make up 2-3 minutes in pace on both the bike and the run.
The cost of a bad decision in T can cost dearly.
So…perhaps people can have both. A sense of urgency with a smart-level head. I’ve sense guy run into t and have a laminated “checksheet” of everything they need to do. I’m lucky…but some guys either have to shoot insulin or rub extra Body Glide in certain spots. Either way…understand what YOU need to do…get it done…and get the hell out of the chair for the next person!!!
I respect your post, but will have to toss out the dissenting view…
If you’re going for a Kona slot or PR…yes, you need a darn quick T1 and T2. No question.
First off, let’s not confuse T-times with T-chores. There’s plenty of pros changing into bike shorts and run shorts…that isn’t the time waster.
However, transition is exactly that…a transition from one sport to another. I’ll agree you need a sense of urgency, but not at the risk of jeopardizing quality decisions. You can easily make up 2-3 minutes in pace on both the bike and the run.
The cost of a bad decision in T can cost dearly.
So…perhaps people can have both. A sense of urgency with a smart-level head. I’ve sense guy run into t and have a laminated “checksheet” of everything they need to do. I’m lucky…but some guys either have to shoot insulin or rub extra Body Glide in certain spots. Either way…understand what YOU need to do…get it done…and get the hell out of the chair for the next person!!!
Hey smitty, what kind of bad decision would you be talking about? Any examples?
Mark
