The Triathlon Transition
Tips on How to Make Your Transitions Run More Smoothly
Many tri-athletes spend the majority of their training time on cycling, running and swimming.
However, the transition between each of the events also requires a certain amount of effective training. Every triathlon consists of two transitions, including a bike-to-run and a swim-to-bike.
Even though they seem like simple tasks to complete, a bad triathlon transition will waste energy and add precious minutes to your race time.
On the other hand, a good triathlon transition will greatly improve your rank and lift your spirits. If you do not execute the triathlon transition smoothly, you may find yourself fighting hard to make up for the time you lose.
What is the Transition?
The swim-to-bike triathlon transition is the period during the race when the participants must make the transition from the swimming events to the cycling section of the race. The bike-to-running triathlon transition is the period during the race when competitors must go from riding in the cycling section of the race to the running event. During the bike-to-running triathlon transition, the competitors are able to begin running as soon as their bikes are securely racked.
In addition, they may also use this time to make any necessary clothing or shoe changes. The triathlon transition area is a place for competitors to change out of their swimming gear and into their cycling kits if necessary. It is also a place for them to get their bikes from the prepared racks.
The triathlon transition time is the allowed time that competitors have for changing clothes and moving their equipment from one triathlon event to the next. This time is included in the total time of the competition.
Effective Transition Tips
Here are a couple of incredibly effective tips to help you perfect your triathlon transition:
Keep It Simple
You want your triathlon transition to be simple and clean. Do not try to get too many things done during this time. The number of tasks should be kept down to a bare minimum.
In a triathlon transition, the more you try to do, the longer time it will take you and it leaves more room for something to go wrong. When you are doing a swim-to-bike transition, if you are a fast-paced athlete, you may want to put only your helmet on and grab the bike as you run out.
Be sure to wear a single-piece suit for the race to avoid having to stop for clothing changes. A few racers benefit from keeping their shoes attached to the bike pedals, and just put them on as they ride. Simply use a rubber band through the heel loops of your cycling shoes to make sure they stay facing the correct way.
Loop your sunglasses over the handlebars, so you will be able to put them on later with ease on down the road. In addition, you should have already attached supplies to the bike when you need food or water during the race.
Learn How to Multi-task
For the most effective triathlon transition, your movements must be seamless. It is important to know what need to be done when you are riding, running or approaching the triathlon transition zone, as well as what needs to be done before leaving this zone.
Simply taking off your goggles and swim cap or pulling the zipper down on your wetsuit as you are running to your bike can shave precious seconds off your race time. In addition, putting on your sunglasses and hat as you run will also save time as well.
You may think these small things do not take up much time, but you would be surprised how these tips will help you keep the momentum going as you transition from one event to the next.
