How to perfect your transitions!

Most triathletes spend the bulk of their training time focused on the three events: swimming, cycling, and running. But the transition between each event also requires specific training. Each triathlon has two transitions: a swim-to-bike and a bike-to-run. Although they may seem simple, a poor transition between legs can add minutes and waste precious energy during a race. A good transition can improve your position, so here are some simple tips to help you perfect your transitions so you won't make any costly blunders on race day.

BRICK/COMBO SESSIONS - Brick/combo sessions are extremely important in helping you get a feel for the race, as it somewhat simulates the real thing. A brick session involves riding and running in the same session, usually doing a set distance for the ride before doing a transition which takes you straight into a fast run to finish off the bike. A brick session could include: Warm up, 3-4 x (15min ride at 80%, 1km run at 85-90%), cool down. These sessions allow for leg speed to be developed after coming off the bike, and are great to simulate race transitions. Depending on the race distance you are aiming for, you can then slowly increase the ride and run distances in your brick session.  These are the ideal time to poractice your transitions also.

 

So if you haven’t started including brick sessions into your training, I’d advice you do so as soon as possible. You will definitely reap the rewards. Come down for a free session and we can show you how!

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TRANSITIONS

Transition 1: Swim to Bike

• Stay calm in your transitions! There’s nothing worse than not being able to get out of your wetsuit, fumbling around, or dropping your helmet, but there’s no need to get flustered either. You want a fast transition, but you also want it to go smoothly.

• Take your time in getting out of your wetsuit. Pull it all the way to your ankles and then step on it to get it over your feet. Don’t sit down to try and get it off! Try using body glide or baby oil around your calves/ankles and your wrists/forearms when putting on the suit. This helps the wetsuit slide off your body with ease!

• Don’t touch your bike until you have done up your helmet. It is illegal, so you could get disqualified!

• Once you have your helmet secure, and you have your shoes clipped onto your bike already - you’re all ready to go!

• If you haven’t learnt how to transition with your shoesclipped on your bike, put your cycling shoes on, or your runners (if you don’t have cleats) and your ready to roll.

• Un-rack your bike and run with it on the side you are most comfortable with, holding your seat with your right hand. Hold the bike upright to go straight and lean it to the side slightly to turn.  Practise this to learn how to steer and handle your bike.

• Your bike should already be set in an easy gear, run your bike out to the mount line and jump on. There are many ways of mounting your bike, but this needs to be shown and practiced. (contact Tri Alliance to come along to a transition session and learn how the pro’s do it most of our team have times in the top 10% for transition times!)

Transition 2: Bike to Run

• At the end of the cycle, undo your cycling shoes in the last 1000 to 500 meters if you are going to leave your shoes on the bike. It takes a lot of practice to put on and take off your shoes safely and at speed so assure you practice and stay calm don't attempt it in a race if you haven't done it before. Some tips when you do: undo Velcro straps one foot at a time, pull one foot out of the shoe and place it on top of the shoe, then the other foot. Make sure you are looking up so you can see where you are going. Ensure both feet are out of the shoes before you attempt your dismount. The dismount is complex and also needs to be practiced before doing it in a race. You need to be very careful and assure you slow down adequately whilst learning. Again a group transition session is very helpful to get tips and practice this.

• Those wearing runners or bike shoes that haven't practiced taking off just slow down ready to dismount at the dismount line.

• Keep your helmet fastened until your bike is racked back where you began.

• Rack your bike, take off your helmet, put on your runners (if not already on). If you don’t have elastic laces then you need to get some ASAP! There’s no need to tie up laces when they can already be done for you!  Another good tip is to sprinkle the inside of your shows with baby powder. This helps them slide on easier and soaks up any moisture. A bit of Vaseline on any of the rub points in your shoes will stop chaffing and blisters.

• Don’t put your hat on at your transition spot, just grab it and go! It’s quicker to put on while running. (more seconds you will save!)

Remember, a good transition takes a lot of practice and time to master, use these tips and tricks and practice, practice, practice. If you need assistance with any of your training needs, make sure you contact Tri Alliance. We offer a specially designed 6 week Try the Tri Program aimed at getting you ready to race - you will gain the skills and confidence you need to get you to the finish line!

Click here to learn about our Try-the-Tri Progrms for Beginners.

For further information or enquires, please contact info@tri-alliance.com.au