For a significant portion of triathlon competitors, the process of transitioning from the swim to the bike and the bike to the run is almost an afterthought. I won’t bang on like your coach (we all like to bang on about transitions to our athletes) on the amount of time you lost at the last race having a picnic in transitions. We have all heard it and most of us have dismissed it just as quickly rather than focusing on the more meat and potatoes training of swim, bike and run. But your approach to transitions does deserve more than the passing “let’s hope we don’t mess this up” it normally gets and with a few tweaks and perhaps a different point of view you can turn a stress-inducing, time-sapping drama into perhaps a positive turning point in a race.
There is not one definitive process or style of transition that is superior above all others, merely more suitable for a given set of conditions or circumstances.
The real secret to speedy transitions is twofold.
- Have a well-drilled and thought-out transition process.
- Be able to consistently apply the best techniques and an efficient manner.
To set yourself up for a fast transition you need to first consider any external or unique circumstances that you can use to your advantage for example, in most small races you can select your bike-racking position in a first come first serve style. If this is the case then arriving early and understanding the best position for your bike can yield valuable time saving.
Next, you need to consider the initial section of the bike course, if for instance you are faced with an immediate climb it’s important to select the correct gear for your bike before you leave the transition to avoid unnecessary gear changes at the mount line.
The layout of your transition space can provide clarity during the frantic moments of transition. Placing your equipment down in a logical order that allows you to move quickly from one task to the next without distraction or unnecessary actions minimizes the opportunity for mistakes or forgotten equipment.
Wetsuit removal is a skill learnt through repetitive practice, using a lubricating agent on the cuffs at the forearms and calves will allow the rubber of the suit to slide across itself enabling a much easier removal. The run from the water to the bike is a great opportunity to reduce the workload once you have arrived. Begin by removing your suit while moving then your goggles and cap are ready to be discarded at your racing position. It is also possible to leave your cap and goggles nestled in your wetsuit sleeve when you draw your hand through during the removal of the sleeve.
How you choose to mount your bike is the next big decision to be made. If you have a triathlon-specific shoe, that is a shoe that allows mostly hands-free entry, then you can choose whether you want to have your shoes attached to the bike and put your feet in while moving or whether you are going to put the shoes on while in transition and run in your bike shoes. Some of the advantages/disadvantages matrix are obvious, stationary time will be lower if the shoes are on the bike and as such the number of tasks to be performed at the bike rack is reduced. Conversely, the immediate skill set and workload jump up once the mount line is reached. The risk versus reward of a more aggressive style of mount is something that needs to be considered in context to the style of racing and the expected competition you will face. For example in sprint races and especially if draft legal it’s almost a requirement that a flying mount with shoes attached to the bike is employed. However in most situations for the average age group athlete the lack of practice dedicated to the skill set quite often results in a fumbled shoe or at worst a crash. Being able to consistently execute is the most important consideration for the average athlete. A basic job done well will always trump a complicated job done poorly.
One final point to be remembered is that stationary time is wasted time, so as you transition from the swim to the bike or the bike to the run any task you can perform safely and efficiently whilst moving is to your advantage. For obvious reasons putting your shoes on might not be considered one of these tasks however putting on the number belt is, as well as hats, sunglasses and gels or flasks. Depositing all these items into a hat when you’re setting up your transition and then using the hat as a “bag” as you begin walking out of transition can save you time without much risk.
