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Transitions are the change over from one discipline to another in a triathlon.
Typically you come out of the swim, transition onto the bike, then onto the run.
There are other events that maybe in a different order, or include different
disciplines (eg Multisport's Coast to coast).
Perfecting the art of a smooth and quick transition can gain (or not lose) a
significant amount of time - and it has nothing to do with fitness. It is
usually far easier to gain time in transitions than on individual discipline
splits. It takes a fair amount of training to go 2 minutes quicker over 10km
running, than it does to improve your transition speed by that much if you have
not practiced them. There are of course diminishing returns - where you become
very efficient and further gains are difficult to make.
The longer the event - the less important transition time becomes - and more
important not to forget anything! However - getting through the transition
smoothly and unflustered should still be the goal.
Plan your transitions
As with most things - you need to plan your transitions. What are you going
to do and how are you going to do it? Is speed of prime importance, or is being
comfortable while out there more important.
Where to set-up your transition. You want to put your gear in the transition
area where you can find it easily, and in a position that gives you the quickest
transition. Transitions should be designed to give everyone the same amount of
running through the transition. However in some events this is not the case, and
some areas give a better "run" through the transition. You will
probably have to be an early bird to get the prime positions! Generally being
close the bike exit/entry is the favored position, as you have to run less
distance carrying your bike (which is a little slower than just running).
What typically happens in a transition.
(1) Swim to bike:
As you run from the water to the bike - Take swim cap and goggles off.
Undo collar and zip of wetsuit and strip wetsuit down to waist. If it is a
particularly long run to transition you may want to take the wetsuit off
completely and run with it (so that the suit does not dry out too much and
become more difficult to take off). When you arrive at the bike put your helmet on and simultaneously rip
(carefully) the legs out of the wetsuit (stand on the suit and lift
knees). Put on glasses if needed, pack food if needed, put shoes on if not already
on the bike (which is usually the faster option). Put wetsuit out of the way
(if necessary), un-rack bike and exit transition. Once you are past the
point where you are allowed to mount your bike put foot on shoe and mount
your bike (or clip shoe in). Start riding with feet on top of shoes and when
up to speed put feet into shoes and do up shoes. In longer events a change of clothing or adding extra clothes maybe
required. · If it is cold you may also want to put a vest, jacket,
arm-warmers, and/or gloves on.
(2) Bike to run:
Undo shoes and take feet out of shoes before reaching dismount line -
while still riding. · Dismount bike and run with bike to your area. Rack
bike and then undo and take off helmet and put down (there is usually a
penalty for taking your helmet off early!). Put running shoes on Grab cap and any food and run out of transition.
Put cap on, food in pocket, and move race number to front if necessary - all
while running out of transition. A race belt is a useful tool to have if you
don't want to put pins in your race gear, or if you are changing tops. Longer events may require a change, eating/drinking in transition, and
getting food to carry out. Having a drink (your own special formula), or
food can be a good idea.
Be specific for specific races.
Some races have their own unique features that mean you need to adapt your
standard transition practice to the particular race. Things that may require a
change to your "standard" transitions:
Split transitions - The transitions are in different places - you may need
to put your gear in two places or rely on the organization to have your gear
at the second transition. Transitions with hills straight out of transition. This makes getting into
your shoes while attached to the bike more difficult - and it maybe better
to put your shoes on before getting your bike. Mud or other "obstacles" in transition area. Avoid areas in
transition with excess mud, stones glass, or other "obstacles". Drafting events. Getting in the right bunch on the bike become crucial, so
a good transition is very important - speed will be everything! · Longer events - speed is less vital, making sure you don't forget
anything, and are comfortable is more important. · Rules specific to the race (mount/dismount lines), changing areas, helmets
allowed on bike etc. Make sure you know any special rules for each event.
Practice your transitions
It does not take much practice to become far more proficient at transitions.
But if you do want to be better - you do need to practice. Practice also allows
you to try different methods - eg putting bike shoes on, and then getting on the
bike, verses getting on the bike with the shoes already attached then putting
your feet in the shoes. You can time one method and then the other. Obviously if
you have practice one method you will be better than a method you have not
practiced (but that method may be a faster method!). Try different methods and
time them - to compare which is best for you.
You may have a favored method, but it also pays to practice other methods.
You may prefer to mount your bike from the left side, but some races may require
mounting your bike from the right (eg for timing requirements) - so make sure
you can do more than one method. Following your plan There was a reason
(hopefully) as to why you planned your transitions the way you did. Make sure
that you follow your plan - focus on what you have to do and don't get caught up
in what others are doing. If you were going to take your time to put socks on -
do so, and don't regret it half way through the bike when you start getting a
blister, and ask yourself why you did not put socks on!
Prepare the body for the change.
The other aspect of transitions is the physical adaptations. It is difficult
to change from one discipline, and go full speed into another. You use different
muscles, and use them differently. With a change from swimming to running
(through transition), you also have a change in body position which can be a
little disorientating if done too quickly!
It is a good idea to practice running after cycling, and doing short runs
after exiting a swim. This prepares the mind and body for what it is going to
experience on race day.
Tips to help faster transitions
Use lace locks or elastic laces in your running shoes. Change the standard
laces for elastic, and tie them up tight enough for running in, but also
that they expand enough to allow your feet quick entry. Lace locks use
standard laces, but allow you to tighten the laces quickly. Make sure your bike is in the correct gear. You don't want to wastes time
changing gear in the first 400m as you are trying to put your feet in your
shoes. Button/safety pin on shoe Velcro (and/or a tri specific cycle shoe). This
stops the strap pulling back through the loop, when you put your feet into
the shoe. It is hard to re-thread the straps while on the bike. Make sure helmet strap is adjusted properly (and internal cradle if there
is one). Wear all your cycle clothing under your wetsuit. Not need to change - just
get the wetsuit off and straight onto the bike. This is not a great idea if
it is cold, and you will have wet clothes for the start of the bike, which
will be very cold. Use an elastic belt to put your race number on if it needs to be changed
from the back (cycle) to the front (for the run).
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