COACH LARA SAYS:
Often, triathletes spend all their training time on swimming, cycling and running but forget that those pesky little transitions count towards their race total. Several years ago a friend of mine won a local triathlon not because her swim, bike and run were faster than the gal who took second, but her transitions were that much better! Whether you’re a tri “newbie” or a seasoned veteran, you certainly don’t have to spend half your training time on transitions but a little bit of planning and practice can make all the difference.

A few tips to help you through T1 (swim to bike transition) and T2 (bike to run):

Prior to Race Day:
You’ve heard it before…practice makes perfect! So practice your transitions in the several weeks leading up to race day. Race morning take some time to visualize what you’ll do as you come out of the water to get on your bike and again as you re-enter transition for your run.

Think about what you want to wear for your race and keep it simple. It’s easiest to go from swim to bike to run in the same outfit rather than trying to change (nudity isn’t allowed in the transition area anyway and you certainly won’t want to change in a porta-potty). Try triathlon specific cycling shorts (the pad is small and it dries fast) and a sports bra and/or tank top. Another great way to cut down on transition time is to purchase elastic laces for your running shoes; this way you can just slip them on and go, no tying necessary.

Race Morning:
Arrive early and find your space in the transition area. Lay down a small towel for your running and cycling gear. If you have aero bars on your bike, place your sunglasses inside and put your helmet on top (otherwise your helmet can rest on your cycling shoes). Place your bike in an easy gear (usually the small chain ring in front) so you can start your ride comfortably.

Take a look around the transition area, find out where you enter from your swim and leave/re-enter for your bike ride. Some athletes like to count the number of racks or spaces to their transition location; others use a helium balloon that they tie to the transition rack or even a brightly colored towel on the ground. Whatever way you choose, just make sure your double check you’re surroundings so you can quickly and easily find your gear.

After your swim, immediately take off your cap and goggles as you come out of the water. If you’re wearing a wetsuit, pull it down halfway (off your upper body) and run or walk the rest of the way to transition. Once you get to your spot, sit down and remove your wetsuit completely.

Put your sunglasses and helmet on first and don’t forget to buckle the chinstrap (you can be disqualified if you leave transition without it fastened), and then put on your cycling shoes. Walk or run with your bike towards the “bike out” and get on as soon as you reach the mount line; this line will be clearly marked on the pavement in addition to having several race volunteers located there.

Start your ride easy and catch your breath before you shift into larger gears. This way your body/legs can adapt to its new position before you start to work harder. Several miles before you re-enter transition, shift down a few gears and spin your legs faster. This will help flush your legs and lessen the heavy feeling you’ll get as you start your run.

As you enter T2, leave your helmet buckled and rack your bike first before you then take off your helmet. As quickly as you can, put on your running shoes, hat, etc. and head for the run course. Once again, start easy and remember that it will take about a mile until your legs feel “normal”.

Your big day is almost here…
                       best of luck and race hard!
                                           -Coach Lara