OK, who is in? We can’t all train 20-40 hours per week, and we can’t all have prozone genetics, but we can all have prozone transitions times…no excuses.
So here is your chance. Win the ST IMLP transition smackdown. All you have to do is have the lowest T1+T2 times…we all know that the tent is a low energy zone and is your enemy and time spent there just delays your arrival at the finish line.
Can anyone break T1+T2 < 6 min …EDIT or Dr. Tommy’s 4:45 from last year?
Last year I was 6:37…this year aiming for the elusive sub 6:
115 DEVASHISH PAUL OTTAWA ON CAN 1164 10:23:20 M40-44 13/341 15 132 58:59 1:34 26 178 5:35:40 20.0 30 161 3:42:08 8:29 4:41 1:54
Maybe we can even get Vinu or Fleck to throw in some swag for the winner of the event within the event?
This is the only race where we are all equals. Genetics, training time and expensive aero doo dads cannot help you win this race. Its all about streamlining your logistics. The meticulous planning and execution of the Japanese railway system is what this race is comparable to.
Dr. Tommy sets the gold standard last year:
2 TOM EVANS NARAMATA BC CAN 0 08:39:12 MPRO 2/28 2 2 45:28 1:12 1 1 4:47:23 23.4 6 6 3:01:39 6:56 3:07 1:38
He did everything in his power to beat Victor in T1+T2 gaining an 18 second combined advantage over Victor here, but Victor still pulled off the 54 second victory…darn, must have been those Tufos
…come on people…we need more sign ups. You don’t want to blow a winter of swim training to shave 4 min off the swim time and then sit in T1 for 4 extra minutes wondering if you should put the arm warmers on first, second, third, or not at all…
…and sorry, I will pick on my friend Jean Lacroix who spent over 10 minutes in transition (had to take a dump…but that is what you do before the race…not T1)
93 JEAN LACROIX OTTAWA ON CAN 1165 10:16:37 M40-44 10/341 53 390 1:04:25 1:42 1 19 5:15:27 21.3 37 200 3:45:21 8:37 7:35 3:50
This guy spends all winter getting his uberstud bike time down to 5:15 (4th fastest age group bike time) and then he spends almost 11:30 in transition…a fast Kenyan can almost run 5000m in that time frame (not quite but close).
yes, the full run from the Lake past the gas station around the oval through the tents to your bike and out the back end of the oval is all part of the T1 time. The key is to fly through the tent. No sitting. Sitting is your enemy. Flip your bag upside down, put on your helmet, throw your wetsuit in and run to your bike with your shoes in your hand. Then put on your shoes just before you mount…no point running 100m with cycling shoes on. Nutrition should already be on your bike…bike clothing should already be under wetsuit. The infield of the oval is grass, so OK for barefoot running. This is how the pros get down to 3 min range!!!
Dev
At IMLP I took a total of 4:18 (3:06 + 1:12) in 2003 and 4:52 (3:10 + 1:42) in 2005.
Too many people must be combing their hair and checking their email in transition.
It’s possible for someone to break 4 minutes for the total. In 2003 I had to run down my row to get my bike since I wasn’t lucky enough to get it brought up by one of the volunteers. I also took time to lather my feet with vaseline in T2.
Below are a list of transition tips that I compiled for a friend:
Good luck in the race
Doug
Practice getting on and off bike without shoes ever leaving the bike (assuming you have suitable shoes for this)
Apply cooking spray on wetsuit up to both knees and elbows.
Take your wetsuit off as soon as is efficient, don’t do it in the tent or at the bike, a very wet wetsuit comes off the legs a lot easier than a damp one. (For IMLP you’ll do this at the water’s edge, however everyone goes to the nearest volunteer, if you need to stop, at wetsuit stripping, or in either tent, go almost all the way through, that’s where the space and the unoccupied volunteers are.
Assuming nobody is in your way, there is no need to drop below 8 minute pace as you run all the way through the T1 tent, simply dropping your T1 bag on a table or in the hands of the nearest volunteer.
Sunglasses are only necessary if you have a sunglasses sponsor. I’m 190 lbs, so descend at up to 50mph with contact lenses, and have never had trouble. If you can race without them, do so. They also cause you to have to raise your head slightly more on the bike, thus increasing neck strain, assuming your helmet isn’t hanging down more than your sunglasses (it shouldn’t be).
Shoes should always remain on the pedals, before and after the ride. Requires practice.
A rubber band connecting the rear of the left shoe to the rear quick release, set to snap on the first revolution, will ensure that the shoes don’t bounce out of the pedals during your run out of T1. Alternatively (I see the ITU guys do this) put a band around each shoe to hold it parallel to the crank.
Learn to run holding the bike only with one hand on the saddle, the bike is actually easier to steer, and it is thus possible to run faster than if holding it at the bars or stem (though it takes a lot of practice).
Try to do socks in T2, not T1, as feet will be dryer. Feet don’t move in bike shoes, so it’s not typically a problem if you train occasionally that way.
Masses of the pros use the Shimano Tri-specific shoe, and I definitely find it faster for entry and exit than any other I’ve tried.
Stretch the calves and hams on a descent just before coming off the bike, by standing up and leaning forward, so that you don’t run like an arthritic chicken the moment you get off the bike.
Bike should be going at an easy jog pace when you jump off it, it should never stop. Likewise if you can jump on without stopping then go for it (I don’t dare try this).
Sun cream sachet, salt tablets, toilet paper, Tylenol, are all in a little Ziploc bag at the top of the T2 bag, which goes into a pocket before the hat goes on the head, and the race belt around the neck, all before entering the T2 tent.
Vaseline placed inside the socks the day before the race will not dry out, so you may be able to avoid Vaselining the feet in the T2 tent.It’s not necessary to put all your junk back into the T2 bag just before you leave, someone will do that for you.
Run fast.
BigBloke…thanks a pile for the excellent reader’s digest version of prozone transition techniques. If I recall however, they did not let you leave shoes on the bike…or maybe that is a legacy from 1999 2000 and I just have not read my athletes manual. Clearly you were able to do so.
