Fast Triathlon Transitions: 7 Key Tips
If you’re training for a triathlon this summer, chances are you’ve spent a lot of time training swimming, biking, and running (the three elements of a triathlon). But the real question is, how much time have you spent practicing the often-overlooked critical fourth element? That would be transitions!
Although transitions are easy to forget in a training plan, they are an important part of the race and can save valuable seconds when done correctly. With a bit of practice and a couple of tips, I hope to help you on your way to a speedier transition!
#1- Visualize
Something that has always helped me get rid of some of the pre-race jitters and sleep better is laying out all of my transition gear the night before the race. That way, I can review a mental checklist and ensure all my gear is there. Before putting all the gear back in your transition bag, I’d also suggest you visualize yourself going through T1 and T2 using all the information you know about the race.
For example, ask yourself if you’ll have a short or long run up from the swim? Will there be sand on your feet that you’ll need to rinse off in a bucket of water or wipe on a towel as you enter transition?
These are just a few questions you could ask yourself (and answer) as you visualize your race transitions. The goal is to get to the race the following day and have a déjà vu moment. Transitions will feel like a breeze because you’ll feel like you’ve done them before!
#2 – Practice in your wetsuit
You'll accomplish a couple of things by practicing in your wetsuit (either in the pool or open water) before the race. First, you’ll be able to practice swimming in the wetsuit and will be able to determine if it fits correctly. If it’s too tight and the range of motion in your arms is restricted, then you may need to consider a larger size or a sleeveless suit.
On the flip side, if the suit is too big, it’ll fill up with too much water, preventing you from being as buoyant as possible (the more buoyant you are, the faster you’ll swim). Also, by practicing in the wetsuit, you can practice unzipping it on your own and taking it off quickly. This is an essential skill, as not all races provide “wetsuit strippers.”
If you’re having trouble getting the wetsuit off over your ankles, try putting body glide or Vaseline on your ankles before putting the wetsuit on to help speed up the process. If this doesn’t help, cut the ankles of the wetsuit (a little bit at a time) until you reach a fit you’re comfortable with.
Getting a wetsuit off in T1 can be a quick and easy maneuver. However, things such as numb hands from cold water or a racing heart rate from a hard swim can make it more challenging. Taking charge of the factors in your control, such as fit and practicing getting the wetsuit off quickly, will improve your chances of having a more efficient T1.
#3- Don’t sit down
Sitting down will just kill the momentum you’ve created in whichever discipline you’ve just completed and make it that much harder for your body to get going again. Similarly, you could save time spent bending down in T1 by putting your sunglasses inside your helmet and placing them on your bike, usually either on the hoods (road bike) or aerobars (TT bike).
#4- Focus on the little things
There are a couple of little things that you can do to make a world of difference in your transition time. First, by putting your bike shoes on your bike and slipping your feet into them after you’ve mounted the bike (past the mount line), you’ll eliminate the time you would’ve spent bending down and putting on bike shoes in T1.
Also, by keeping your shoes on your bike as you prepare to dismount (and making sure both feet are out of the shoes at least 100 meters before the dismount line), you’ll save time and prolong the life of your bike cleats by not running on them. Next, by putting speed laces on your running shoes, you’ll no longer have to tie your shoelaces and can be off and running after a quick tug to the laces.
Speaking of running shoes, do you put on socks before running shoes? Using body glide or Vaseline and running without socks are a couple of things that could save you a couple of seconds, which could be valuable, especially in a sprint triathlon.
#5- Keep it moving in T2
Once you come in off your bike in T2, have successfully racked it in the right spot, and have taken your helmet off, the goal is to keep your body moving. After taking a few seconds to put on your running shoes (with speed shoelaces), pick up your race belt with one hand and hat/visor with the other, and begin to run out of T2. Quickly put your hat on with one hand (you can adjust later if needed), and that way, you’ll have two free hands to use to put your race belt on.
#6- Save the race recaps for post-race
Like I said above… keep it moving! I know how tempting it is to chat with your friends and family and give them a quick recap of your race experience so far. But, if you’re chatting with your cheerleaders during your transitions, you’re wasting precious time (and energy) that could be used for the race. My recommendation? Blow a quick kiss or give a quick wave to show your appreciation!
#7 – Perfect practice makes perfect
As often as you can, incorporate transition practice into your workouts…but make sure to practice with the CORRECT technique. It won’t do any good to practice those elements/techniques incorrectly. You will just be at risk of forming unwanted bad habits, which will be more difficult to correct later.
Come race day, you should feel like you have the order of your transition down pat, and as I said before, your brain should feel like it’s on autopilot. You may feel a bit goofy running around your neighborhood, park, or wherever you may be practicing your transitions, but I know the time you’ll gain from those practices will be worth it. Instead of dreading transitions in the race, you’ll breeze through them on your way to a new triathlon PR!