Transition Magic - Shaving Minutes Off Your Time By LifeSport Coach Mark Overton

Jun 01, 2012

So you have decided that your goal for this year is to be faster than last year.  You have been swimming, biking, and running more frequently. You have been following a  strict training plan. This is great stuff. However, you must pay as much attention to the smaller details as well. One area of practice that is routinely overlooked by a lot of athletes are the transitions from swim to bike and bike to run (T1 & T2). Being organized in transition can shave  minutes off your time.

Have you ever been disappointed with your race results? Have you ever narrowly missed moving up a spot by a minute or even seconds? Have you ever looked at the splits and said to yourself "if I had just pushed it for that extra second or two, it would have put me up one spot"? Well, take a good look at the T1 and T2 times and ask yourself if you could have done something different to make each transition faster. Even a small change like elastic laces or placement of your gear in transition can be surprisingly effective and efficient. The first step of a quick transition is to know the flow of the transition area. Practice and take time to notice the entrances and the exits well before you hit the start line. Visualize the transitions in your mind. Most importantly, take notice of where your place is in the transition so you can find it easily. Planning the route to your transition area is a crucial step towards a quick and successful transition. Here are a few more ideas to help with quick transitions:

1. Practice your plan - Have a plan of exactly what you are going to do and practice it over and over again until you can perform the transition mistake-free. Practice it physically several times over in training and then rehearse it mentally several times on race morning. By race day you should be able to perform transition while on autopilot.

2. Never try something new on race day.

3. Be a minimalist - The fewer tasks you have to do in the transition area, the faster you will go. Skip the socks and ditch anything you don't absolutely need. Clutter will  only slow you down.

4. Bike shoes in the pedals - Coasting down the course at 15 mph while fitting your feet into your shoes will move you far ahead of your buddy sitting on his butt in T1 doing the same task. Set your bike up in the transition area with your shoes attached to the pedals, rubber bands looped between the heels, and the frame holding them horizontally. On leaving T1, pedal with your feet on top of your shoes. Once you are cruising at speed, coast a bit, and then slip your feet into your shoes. Keep your eyes ahead on the road, not down on your feet. On the return, slip your feet out of your shoes before you reach T2. Learn this skill first on an indoor trainer before taking it out on the open road.

5. Run with your bike - The distance from rack to mount line can be considerable at large triathlons. By running safely and quickly with your bike, it is easy to overcome this distance. Run upright, with good form naturally, on the left-hand side of your bike while holding your seat with your right hand. Let your left arm swing down at your side. Hold the bike upright to go straight and lean it to the side to turn. Practice someplace empty and safe to get the hang of this.

These are a few things that will help you achieve that extra spot in your next race. Just remember: Practicing the transitions is just as important as all the rest of the prep you do. Make it an integral part of your training plan.

Happy Racing!