Triathlon For Beginners: Everything you need to know about training, nutrition, kit, motivation, racing, and much more by Dan Golding

Author:Dan Golding [Golding, Dan]
Language: eng
Format: epub
Published: 2012-08-07T00:00:00+00:00

How to Get Through Transition Faster

Many athletes new to triathlon see the transition area as a place to regroup, rest, chat and get their gear together. WRONG!

This is a place where you can gain serious competitive advantage over your competitors.

The clock does not stop while you are in there; every second extra adds to your race time!

How many hours of training will it take you to knock 2 minutes off your swim time? Probably hundreds or thousands of training hours.

How many hours will it take to knock 2 minutes off your transition time?

Probably one hour of practice!

Practice will also help you use the least amount of energy possible and keep your heart rate low.

Strategy 1: Bike shoes in pedals

I will discuss some advanced techniques. If this is your first triathlon, do not do this for your first race. I am putting it here so you know about it and it is something to consider down the track.

If you have decided to go with bike shoes, the fastest way to go through T1 is to leave your bike shoes already clipped into the pedals. Starting with them on the bike will get you going much quicker than others who are sitting down putting on their shoes.

As you approach T1, start taking your wetsuit off. It should be down at your waist by the time you reach your bike. Then pull it down to your ankle sin one go. Then 2 seconds to get each leg out of the wetsuit.

Put on your helmet straight away so you do not forget. Add sunglasses if you use them and dry your feet on the towel.

All your nutrition and hydration should be on the bike already.

Put on your race belt unless it is already on.

Run with your bike to the exit, then jump on your bike and start pedaling with your feet on top of the shoes until you get to cruising speed, then slip your feet into the shoes.

Keep your eyes on the road at all times, not on your feet. You will have gained good time on other athletes. This is not a beginner’s technique but if you are a few seasons in and feeling confident, try it many times in practice.

As you return from the bike leg and approach T2, slip your feet out of the shoes, keep pedaling and then, before the line, swing your leg over so you can run straight away into transition. Practice this many times beforehand so you are confident.

Keep your helmet on until you rack your bike.

In T2, run with your bike while holding the seat. Practice this in a parking lot well in advance.

I am serious.

Triathletes sometimes crash in T2 as the handlebars swerve to the side, causing the athlete to slip or run into someone else.

I have even seen professionals make the same mistake.

Take care that you do not cut your shins on the pedals.

As I said above, everything you need on the bike course should be attached to your bike. Gel should be

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