Tackling Your Triathlon Transitions
Alright, fellow triathletes, let's talk about everyone’s favorite part of Triathlon: transitions. Getting out of the water and onto the bike, then off the bike and onto the run isn't just a physical shift; it's a mental game. In this blog, we'll go through some tips to help you conquer both T1 and T2 and hit the road with confidence.
Brick Workouts
Ever heard of a "brick workout"? It's not some fancy fitness jargon, it’s combining a bike ride with an immediate run as a regular part of your training. This gets your legs used to the quick switch feeling, making your transition smoother than a well-oiled bike chain. It also lets you practice the transition set up. Familiarity with your setup means less fumbling on the big day.
Bike to run is the most common brick athletes will incorporate; however, it is important to also practice swim to bike transitions as well. It can be challenging to remove a wetsuit, dry off, get shoes and a helmet on, then hit the road. The set up for this can be trickier, especially early on in training when many athletes still rely on a pool for swims. Once open water is feasible, bring your bike along, and set up your “transition area,” so you can practice getting out of the water and ready to hop on the bike.
Transition Set Up
The real key to successful transitions is setting up your space. Make sure you have everything you will need laid out. Have the socks, shoes, helmet, and sunglasses you need for the bike near the towel you will use when you come out of the water. Additionally, have your hydration and nutrition ready on your bike or in your tri kit. Then, have your run bib, shoes, and run hydration/nutrition lined up as well for when you get off the bike. Consider elastic laces to make your transition faster. Be familiar with your set up, and be sure to practice with it during your brick workouts before your race day.
Time for T1
You’ve completed the swim, and now it’s time to get ready for that bike ride! Getting out of a wetsuit while you are still trying to catch your breath from the swim can be challenging. There is typically a short jog from the end of the swim to the transition area, and many athletes will take this time to unzip and start taking off the top of their wetsuit to save time in the transition area. Once you get to your area, the rest of the wetsuit comes off, and you get ready for the bike. If you don’t use a wetsuit and instead swim in your tri kit, it will save you the time of taking off the wetsuit, but you’ll still want to pat down with a towel before taking off on the bike.
On and off the Bike
When you’re on the bike, it’s time to hydrate and fuel. Plan your nutrition and hydration like you're packing for a road trip. Fuel up on the bike so you're not running on empty when you get to the run, your legs will thank you. As for getting off the bike, train to develop a smooth dismounting technique. Practice getting off the bike quickly but safely, so you can start the run segment with minimal delay. Consider whether you prefer dismounting with one foot clipped in or both feet out of the pedals. Always practice before race day, don’t try anything new the day of the race!
Easy Does It
After coming out of T2, starting the run might feel like switching gears in an old car – a bit clunky. Take it easy at first and find your rhythm because your legs need a second to adjust. On your way out of transition, don’t be afraid to shake out those legs. A few dynamic moves like leg swings and high knees can work wonders. It's like giving your muscles a pep talk before the run – "You got this!" Expect a bit of discomfort initially, but focus on the finish line. Stay positive, and before you know it, you'll be in run mode.
From brick workouts to setting up transition, fueling up, pacing yourself, and keeping your mind in the game – all of it will help you transition like a pro. Remember, well-handled transitions sets you up for a strong and all-around awesome race day.