Women's Commission Web Site

Transition Clinic for Team Stampede and UM Triathlon club
Missoula, Montana
March 31
Susanna Gaunt & Todd Struckman

Transitions are an integral part to a triathlon event.  Racers can approach them however they wish.  They become an excellent way to shave time and give you better race results, and an athlete can decide how serious they wish to weigh them.  Below we have provided some reasons to pay attention to your transitions, as well as some tips to help make them faster and more efficient.

MISSION STATEMENT

1. Time:  Use transitions to put seconds on those chasing you, take seconds away from those in front.  Just because it's not swimming, biking or running doesn't mean the ball is out of bounds, that someone has called a timeout, or that an edge gained in transition is anything but an edge gained overall. This will be true especially at races like the national age group championship, where ten racers will cross the finish line every minute.  Six seconds plus or minus means moving up or down one place.

2.  Attitude:  Aggressive transitions equal aggressive racing.  You won't relax if you want to be fast.  Your approach to transitions says a lot about your approach to racing.  Sometimes, you may be the kind of racer who needs to rest in transition.  Other times you may be the assassin who makes the kill in the nether world of bike racks.  See previous comment on nationals.

3.  Contact:  Transitions are the hinges of the race.  You can put yourself on someone's shoulder.  Or remove someone from your shoulder.  A lot of racing is about being pesky, or removing a pest, and transitions just telescope the whole event into a small arena.  Leaving the transition area ahead of a competitor that possibly beat you out of the water can really affect your attitude in a positive way, and perhaps your competitor’s in a negative way. They may “give up” the race to you because you are racing more aggressively.

4.  Continuity:  It's easier to maintain focus through transition by racing, than it is to relax, and try to re-center on the other side.  If you're racing, you're racing, no matter where you are on the course.  This doesn't mean you have to be a frantic bozo.  You can listen to the wisecracks of the spectators, find your stuff, and bust out at full-on pace without panicking if you read on.

THINGS TO DO A LONG TIME IN ADVANCE

Purchases:  Obviously purchase what you can afford and if you are new to triathlon, you may want to hold off on purchases to be sure if you even like the sport.  Also, aero bars are probably the cheapest purchase for shaving time.  The list below is related more to transitions and can be added to your wish list for triathlons.

• 1.  Cycling shoes with one or two straps, preferably straps that close from the outside in, like Sidi or Lake.  Don't spend a lot of money but don't use lace-up cycling shoes either.  This is appropriate if you are using clipless pedals.  If you are using running shoes for biking and running, no need for cycling shoes.

• 2.  Purchase a race belt for your number, or make one out of an old t-shirt, underwear waistband or something. This is useful in races when you don’t want to pin your number to your suit and so you don’t have to worry about putting on a shirt with a race number on it.  A race belt can be clipped on while running out of the transition area in the last leg of the race.

• 3.  Elastic laces or toggles (the small plastic piece on sleeping bags and stuff sacks that cinches them shut) for your running shoes.

Preparation:

• 1.  Lightly glue the inserts of your cycling and running shoes to the inside heel cup.  Your wet feet may catch and bunch the whole thing up. This is more crucial for cycling than running shoes.

• 2.  Test the elastic/toggle system of your running shoes before the race! Be sure they are loose the night before the race so they are easy to slip into and then tighten when you are racing. Practice it in the living room.

• 3.  Go through in your mind and collect in a bag, all the materials you’ll need for the race.  We usually like to think through from head to toe – “swim cap, goggles, wetsuit…”  -- this will ensure you bring what you need, as well as help you focus on the race and be calmer the morning of the race.

• 4.  If you have cycling shoes and want to try the method of having them clipped into your bike pedals at the start of the race – Practice!  This involves leaving the transition area with your bare feet on top of your shoes that are in the pedals.  You want to practice slipping your feet into your shoes with out falling over or scrunching up your shoe too much.  You’ll want to pedal up to speed, grab the back of the shoe, or the top near the tongue and slip your foot in.  You may have to do some minor adjusting once in, and then close the strap.  Get up to speed again for the second foot. Also, practice taking your feet out of the shoes for the bike to run transition.  In the race, you’ll want to do this about ¼ mile before you reach the transition area.

THINGS TO DO THE MORNING OF THE RACE/SETTING UP THE TRANSITION AREA

The hour before the race, you want to set up your transition area. This is another good time to focus and calmly prepare for the race to come.  Each race is different, but you may get to choose your own transition spot or it may be chosen for you.  The race packet you receive the days before should let you know about this.

• 1.  If you are choosing your own spot – pick an area that will minimize the distance you have to run from the swim to your spot and back out of the transition area to the bike course.

• 2.  Once at your spot, place your bike in/on the race, ideally facing out.  Having the rear wheel against the rack makes for a quicker getaway. 

• 3.  Adjust your gears appropriately.  If it's flat just outside the transition area, put your chain in the big ring.  If it's uphill, choose the little ring.  Pedal the whole unit by hand one last time to make sure everything is okay.

• 4.  Place your helmet and sunglasses on your handlebars, in the correct orientation with open straps so that you can just place it on your head and buckle.  These will be the first things you should grab when you get to your spot during the race. You don’t want to be disqualified for not wearing a helmet, or having it buckled while touching your bike. Some races are stricter than others, but it is a good habit to follow.

• 5.  Use a touch of Vaseline on the tongue, toe box and achilles notch of your running shoes if you are prone to blisters, or if your shoes are tight.  Too much will make it feel as if you're running a swamp.  Don't use socks unless you absolutely have to; they are a bear to pull on.  If the run is going to last more than an hour, socks might be okay.  Sure, they are necessary at the Ironman level.  But try running strides once a week barefoot if you need to build up some calluses.

• 6.  Likewise, consider using a touch of lube on the outside of your wetsuit calves.  Be careful about Vaseline, though, as it may eat away at  the neoprene.  Some people use non-stick cooking spray.  Others use a specialty product.  

• 7.  Put your cycling shoes in the pedals.  It's way faster to roll along at 18 mph and put on your shoes, than it is to stand still, put on your shoes, run awkwardly through the transition area (clickety-clack), and then try to clip in.

• 8.  Place your running shoes and any other running gear (race belt, hat, food) in the correct orientation so that you can just slip your feet in and take off when you arrive off the bike.

• 9.  If you're racing with a wetsuit, wear your singlet (men) and number (men and women) underneath.  If you're racing non-wetsuit, use a race belt (men and women) or pull-on singlet (men) on the run.  If you're racing in Canada or out of country, consult the ITU rules on singlets, numbers and so on.  They are considerably stricter.

The only downfall to this series of techniques is that you are taking the race serious.  Some people don't want to be serious, and think running starts, rubber band tricks, and flying dismounts are going too far.  They think that for two reasons.  Either they truly are in the sport for the health and attractive scenery, or they need an escape valve, i.e., I didn't win the race because I'm not a hardass, that kind of person isn't a winner in life, I am. Whatever.

THE EVENT

Below is something of a mantra to think when going through the transitions. You can also practice this ahead of time – practice makes perfect.

• Transition 1 – swim to bike
  Go:  Run, goggles up, unzip, shoulder out, shoulder out, pull to waist, goggles off, cap off.  Run past someone.  Toss goggles and cap, jam thumbs in suit, big shove past knees, step out, step on, step out.  Kick and struggle with wetsuit.  Don't sit down.  Put on helmet and buckle straps, grab bike, and run for the exit.  Jump on bike, pedal up to speed, put feet in shoes one at a time, ride away.
• Transition 2 -- bike to run
  Go:  Take feet out of shoes one at a time before transition, at transition go sidesaddle, slam on brakes at the last moment, hit ground running.  Run past someone and rack your bike correctly.  Lean over to put on running shoes.  Don't sit down.  Take off helmet and split the joint.  If you have other business to do, do it at a full run.

FINAL TIPS

• Don't be a jerk.  Race aggressively but not maliciously.

• Don't be a freak.  Think with your reptile, use your brain for something better.

• Don't be a packrat.  Just bring in the race gear you need.

• Do solve problems.  Ask for directions, fix broken stuff, and say hello.

• Do look ahead.  You'll see your friends, your enemies and the next stage sooner.

• Do practice.  You're just taking yourself seriously.

Please feel free to contact me at ashley@rungearrun.com if you have any
questions or comments.