Free Speed - Training your Transitions

By Coach Em Quinn

It is a little bit of a general consensus that as athletes move into longer distance racing (70.3 to IM) that there is less of an “importance” placed on transitions. 

To a degree I agree with this, in sprint and Olympic distance racing you cannot afford a second to be lost and usually the things you need to consider are minimal.  In longer distance races, there is more that an athlete needs to consider (nutrition, wetsuit off, appropriate bags, change of clothes, sunscreen application etc). I am always in favour of checking and rechecking you have everything you need in T1 and T2 in long course racing, however I also think it is of equal acknowledgement that an athlete can ultimately get “free time” in transition. If you are organised, controlled and most of all proficient in your execution of T1 and T2, the time you will spend in there will no doubt dramatically come down.

I think it is something we are all guilty of, neglecting the smaller things, the things that don’t involve swim, ride or run within our race.  However, what if you could save yourself 2, 3, even 5 minutes by perfecting this fine art?  The key is to practice, even the small things. Practice getting the wetsuit off, practice mounting and dismounting with shoes on the bike, practice running through a transition simulation. No doubt these elements won’t make or break a well-executed race but they will no doubt contribute to saving you some time, time that could mean a PB, a podium, a step up in placings or simply nailing cut off times. No matter the level of the athlete, this is a component of racing that we can all improve. So talk to your coach about fine tuning these skills a few weeks prior to your key races or the start of the racing season, once perfected you will only improve and will be in and out of T1 and T2 like a flashJ  Below are my top 5 tips for perfecting T1 and T2 over all distances of triathlon from sprint distance through to Ironman.

• If possible attend a transition tour. Especially if you are new to the sport or you are a first timer at this particular race. Nearly every race, every distance will provide transition tours the day before the race.
• When racking your bike the day prior or the day of the event, spend a few minutes becoming familiar with your position.  Use landmark references, remember your rack number and even go as far as to write this on your hand in case race nerves cause memory loss.
• Take your wetsuit off at least to waist height as you run from the swim exit to T1, this will save you timeJ Hopefully, with some applied Bodyglide or Vaseline the bottom half will slip straight off!
• If, using the T1 and T2 bags, use the help of volunteers. Often this is what they are there to do and they love to help. In longer course racing they can be a huge benefit in helping apply sunscreen, helping put gear in the bag and often will take and rehang your bags for you. Remember, as focused and as fast as you are trying to be, smile and say thank youJ
• Utilise a race belt that allows you to store some nutrition on it. Many belts these days allow you to place 2-4 gels on them, as well as your number, it means it is one less thing to have to fuss about in T2 and one more thing you can have organised pre-race.

 
Happy training and racing and I hope everyone is surviving the cooler months :) 
Coach Em