Post by andrewjoyce on May 9, 2005 8:32:52 GMT -5
TEXT
Definition: noun, “The act of passing from one state or place, to the next”<br>
In the sport or Triathlon, regardless of the length of your race, you are going to experience two transition stages, as you move from swim to bike and then later in the race as you move from bike to run.
The object of this handout, is to provide you with information that will make your transitions as smooth and as effortless as possible, thereby, contributing to a greater OVERALL race experience.
The object of each transition is effectively, to enable the athlete to move from the previous leg, into the next leg. With experience, transitions become faster, smoother and more deliberate. While there is always an emphasis on fast transitions, it should be remembered that this short time between events – is important on several different levels – to ensure you are ready to commence the next leg properly.
With longer course races, transitions are often longer in time, as more items need to be addressed, i.e. clothing requirements are different, nutritional needs are addressed differently and equipment varies.
This handout is broken into several sections that address different factors. The assumption I have made in preparing this handout – is that it is geared towards shorter distance (sprint to Olympic distance) and athletes can make their own adjustments and changes as needed or to suit longer races.
The “Transition Area”<br>
Typically on race morning you will have access to the transition area (TA) a few hours ahead of race start. In MOST cases, your T1 (Swim to bike) and T2 (bike to run) will take place in the exact same spot – by your bike rack.
Check with the race director ahead of time to see if the racks are allocated by race number and then find out where your bike rack is located. Then using the appropriate space allocated to you – start to lay out your gear immediately next to your bike. This area is your “home-base” for the duration of the race and you should be familiar with everything you have laid out – and ensure you have laid out everything you need.
Be AWARE of the race rules as some of these apply to transition areas. I’ll touch on this in each transition specific section. Some races require you to complete the event wearing an electronic timing chip – others have bib numbers that must either be worn on the front of back – some races have simply your number marked on your body. Ensure that you adhere to the race rules in each of these areas, as often failure to adhere will result in a DQ!
Many athletes look at transitions from different perspectives. Some view the transition period as a time to allow your body to partially recover and partially prepare for the leg just completed and the one coming up. Other looks at it as a way to ensure they are properly prepared for comfort and safety for the next leg, while some view it from a minimalist perspective – time in transition is time wasted.
Pre-Race set up
So you have found your bike rack and you are ready to rack you bike – WAIT. A few key things to consider before you do.
1. Are your tires properly inflated?
2. Have you filled your water bottles and included any food/gels?
3. Do you have your spares/co2/pump etc on your bike somewhere in the event of a flat?
4. Is your bike in the correct gear for you to start the ride in? (You do not want to be trying to get out of T1 with wobbly legs – trying to push the big ring on the front and the smallest gear on the back – TRUST ME!)
5. Have you checked your bike over from a safety perspective to ensure all nuts, bolts, screws and anything else that needs tightening – is tight?
6. Have you checked to ensure that your brakes work properly – and that they are not rubbing on your rim from transportation to the race?
So assuming that your bike is ready, go ahead and rack it and move onto the next stage of setting up your TA.
I’ll address sunscreen and blister protection here just once for the sake of clarity. Apply sunscreen prior to the start of the race – use a waterproof SPF30+ - it should see you through the entire race (shorter distances) If you are concerned about blisters on your feet – leave blister guards etc in TA or apply prior to the race start
Bike clothing: Did you wear a wetsuit or a tri suit? Are you planning in completing the cycling portion of your race wearing the tri suit or what you were wearing under your wetsuit? Many people choose this option and this means that they simply put on their helmet and shoes, grab their bike and go. It is one sure way to shorten your transition time also!!
However, many athletes prefer to keep their cycling clothing dry for the bike portion and for first timers and beginners, this is not necessarily a bad thing – as you want your first few experiences in this sport to be as comfortable as possible, where you have control over it.
So assuming you are going to wear a fresh (dry) cycling top – and shorts, you need to have these within easy reach as soon as you arrive at your bike. Some people drape them over the top tube of their bike – to minimize the amount of equipment on the ground.
Often people ask – should I towel dry myself before starting the ride? This only adds time, confusion and more equipment to your transition experience. A solid piece of advice is to place a brightly colored towel on the ground (helps you find your bike) and lay your clothing out on that towel – rather than towel dry yourself – you can use this to dry off you r feet, prior to putting your cycling shoes on.
A small container of water is often helpful – to wash off any sand or grass on your feet!
You need to place your helmet somewhere – so that the first thing you do before un-racking your bike, is putting on your helmet. Race rules will dictate that helmets must be worn and fastened – prior to leaving the TA – failure to adhere will result in a DQ. Most people leave their helmet resting on their aerobars – upside down unfastened and ready to put on. Leaving eye glasses or sunglasses inside the helmet is a good idea too.
Definition: noun, “The act of passing from one state or place, to the next”<br>
In the sport or Triathlon, regardless of the length of your race, you are going to experience two transition stages, as you move from swim to bike and then later in the race as you move from bike to run.
The object of this handout, is to provide you with information that will make your transitions as smooth and as effortless as possible, thereby, contributing to a greater OVERALL race experience.
The object of each transition is effectively, to enable the athlete to move from the previous leg, into the next leg. With experience, transitions become faster, smoother and more deliberate. While there is always an emphasis on fast transitions, it should be remembered that this short time between events – is important on several different levels – to ensure you are ready to commence the next leg properly.
With longer course races, transitions are often longer in time, as more items need to be addressed, i.e. clothing requirements are different, nutritional needs are addressed differently and equipment varies.
This handout is broken into several sections that address different factors. The assumption I have made in preparing this handout – is that it is geared towards shorter distance (sprint to Olympic distance) and athletes can make their own adjustments and changes as needed or to suit longer races.
The “Transition Area”<br>
Typically on race morning you will have access to the transition area (TA) a few hours ahead of race start. In MOST cases, your T1 (Swim to bike) and T2 (bike to run) will take place in the exact same spot – by your bike rack.
Check with the race director ahead of time to see if the racks are allocated by race number and then find out where your bike rack is located. Then using the appropriate space allocated to you – start to lay out your gear immediately next to your bike. This area is your “home-base” for the duration of the race and you should be familiar with everything you have laid out – and ensure you have laid out everything you need.
Be AWARE of the race rules as some of these apply to transition areas. I’ll touch on this in each transition specific section. Some races require you to complete the event wearing an electronic timing chip – others have bib numbers that must either be worn on the front of back – some races have simply your number marked on your body. Ensure that you adhere to the race rules in each of these areas, as often failure to adhere will result in a DQ!
Many athletes look at transitions from different perspectives. Some view the transition period as a time to allow your body to partially recover and partially prepare for the leg just completed and the one coming up. Other looks at it as a way to ensure they are properly prepared for comfort and safety for the next leg, while some view it from a minimalist perspective – time in transition is time wasted.
Pre-Race set up
So you have found your bike rack and you are ready to rack you bike – WAIT. A few key things to consider before you do.
1. Are your tires properly inflated?
2. Have you filled your water bottles and included any food/gels?
3. Do you have your spares/co2/pump etc on your bike somewhere in the event of a flat?
4. Is your bike in the correct gear for you to start the ride in? (You do not want to be trying to get out of T1 with wobbly legs – trying to push the big ring on the front and the smallest gear on the back – TRUST ME!)
5. Have you checked your bike over from a safety perspective to ensure all nuts, bolts, screws and anything else that needs tightening – is tight?
6. Have you checked to ensure that your brakes work properly – and that they are not rubbing on your rim from transportation to the race?
So assuming that your bike is ready, go ahead and rack it and move onto the next stage of setting up your TA.
I’ll address sunscreen and blister protection here just once for the sake of clarity. Apply sunscreen prior to the start of the race – use a waterproof SPF30+ - it should see you through the entire race (shorter distances) If you are concerned about blisters on your feet – leave blister guards etc in TA or apply prior to the race start
Bike clothing: Did you wear a wetsuit or a tri suit? Are you planning in completing the cycling portion of your race wearing the tri suit or what you were wearing under your wetsuit? Many people choose this option and this means that they simply put on their helmet and shoes, grab their bike and go. It is one sure way to shorten your transition time also!!
However, many athletes prefer to keep their cycling clothing dry for the bike portion and for first timers and beginners, this is not necessarily a bad thing – as you want your first few experiences in this sport to be as comfortable as possible, where you have control over it.
So assuming you are going to wear a fresh (dry) cycling top – and shorts, you need to have these within easy reach as soon as you arrive at your bike. Some people drape them over the top tube of their bike – to minimize the amount of equipment on the ground.
Often people ask – should I towel dry myself before starting the ride? This only adds time, confusion and more equipment to your transition experience. A solid piece of advice is to place a brightly colored towel on the ground (helps you find your bike) and lay your clothing out on that towel – rather than towel dry yourself – you can use this to dry off you r feet, prior to putting your cycling shoes on.
A small container of water is often helpful – to wash off any sand or grass on your feet!
You need to place your helmet somewhere – so that the first thing you do before un-racking your bike, is putting on your helmet. Race rules will dictate that helmets must be worn and fastened – prior to leaving the TA – failure to adhere will result in a DQ. Most people leave their helmet resting on their aerobars – upside down unfastened and ready to put on. Leaving eye glasses or sunglasses inside the helmet is a good idea too.
