Transition Tips 101

Transition Tips 101

By Katie Schmaterbeck Athletes spend hours training to shave minutes or seconds off of their swim, bike and run times but practicing transitions can also shave time off of your overall race time. Before your event spend time practicing swim to bike transitions, running up the beach/pool, getting out of your wetsuit and onto your bike and then bike to run transition. While practicing, see what works best for you and make adjustments so that you are well prepared for race day. Here are a few tips to get your transition ready: 1. Get organized: Mentally, walk through what you need for your event and consider the weather and conditions. Line up everything that you need for swim, bike and run transitions on the floor and put them together and pack your bag. 2. Memorize your location- Take a few minutes to walk through transition area and learn where swim, bike and run in/out and finish line are from your bike and also look for landmarks i.e. tree, light post. Consider using a funky towel for your gear to set up so your area is easy to find when you are running into transition. Rack up closest to the bike out if possible, unless bib number placement is on the rack. 3. Put Gear in order- Place everything you will need for the cycling portion on your bike and in cages (helmet, glasses, hydration and fuel). Consider cutting a small slit in packets to make it easier to tear open. For the run, put your running shoes, hat and race belt together. 4. Every second counts! - Run in and out of transition. Sometimes the distances are long so unzip your wetsuit and peel it down, take off your swim cap and goggles while running. Finish getting out of your wetsuit (sit down) and place it in your bag or on your towel. Put on your biking shoes, snap your helmet (must be in place before un-racking your bike), grab your bike from the rack and run out of transition. You must run/walk your bike in transition to the mount line before getting on and dismount at the line before entering transitions area and run/walk to your rack. On the bike to run transition, change your shoes and then grab your hat and race belt and put them on as you run through transition. 5. Practice and more practice forms a habit- This is part of your training! Go through a mock T1 with your wetsuit, cap and goggles and transition to bike, determine the quickest way out of your wetsuit. Then go through a mock T2. What will make your transitions smoother? Have fun and achieve your dreams! Kate Schmaterbeck, races sprints-Ironman & founder of Tri-umph, Inc. specialize in personal & multisport training since 1992. She is a Nationally Certified Athletic Trainer, Certified USA Triathlon, USA Swim Coach & previously coached NCAA swimmers. Kate has a degree in Corporate Fitness with an emphasis in Cardiac Rehabilitation and a minor in Sports Medicine. More information about Tri-umph, visit www.tri-umph.us.