Post by andrewjoyce on May 9, 2005 8:33:35 GMT -5
Many athletes put their shoes on before un-racking their bike – it is less cumbersome and you can sit while putting them on. More experienced athletes tend to leave their shoes clipped to their pedals and ride with their feet on top of their shoes for a short time – before slipping them inside the shoes when they have built up some speed.
If you choose to put them on first – they should be next to your bike – preferably open and ready to slide your feet into them.
So far – let’s create a checklist of BIKE specific items.
1. Bike
2. Clothing
3. Helmet and glasses
4. Shoes
5. Socks and gloves???
6. Towel to lay gear out
7. container of water to wash feet
8. water bottle full of water (for drinking)
Obviously – your swim equipment will be minimal – wetsuit, cap, goggles, however, you still need to leave these in the TA somewhere and you don’t want to be dumping wet equipment on top of your dry running gear. Be mindful of where you will leave it prior to the race start and try to keep all your gear in as small as space as possible – out of consideration for other athletes – as they should be doing for you!
Now let’s focus on what you need for your run. Typically, most athletes set up their bike gear on one side of their bike and their run gear on the other side of their bike. At the end of your bike – you will basically rack your bike and remove all equipment in almost the reverse order that you put them on. So your biking gear will all go back to the same part of your TA that they began in.
Are you running in the same gear that you rode in? Do you have fresh clothes?
You want to finish the bike – get all your bike gear onto the ground quickly and find all your run gear ready for you so……
1. Running shoes side by side and open – elastic laces or lace locks are great
2. Running cap
3. Energy gel or drink
4. Any clothes that you need to wear – singlet – shorts etc
The last thing you should do – now that you have laid everything out – and have double checked everything – is to walk through the transition area and visualize every step. Go to the swim exit and walk your way into transition – totally familiarizing yourself with where your bike is. Walk to your bike – visualize getting your cycling gear ready, walk to the bike exit – know where the mount/dismount line is – visualize riding onto the course.
Walk back to the bike finish – walk through and back to your bike rack – visualize racking your bike and changing to the run – walk to the run exit – visualize heading onto the run course.
Now it is time to head to the race start – with the knowledge that everything is laid out and waiting for your return to the TA
“T-1” (tee one) – Swim to bike
There are two key things that will be happening at “T1” and that is – you will be discarding your swim equipment and then retrieving your bike equipment. With this in mind, all of your preparations will make this much easier for you.
All the blood in your body will have concentrated into your upper body, so your legs will feel rubbery or wobbly. Jog or walk to your bike, continuously removing your wetsuit or tri suit at least to the waist level. Your legs will start to feel better as you get closer to your bike. When you get to your bike, remove the rest of your wetsuit and place it to the side with your goggles and cap.
Put on clothing, then your helmet. FASTEN YOUR HELMET before un-racking your bike. This is the time to put on your shoes if you don’t have them pre-clipped to your pedals.
Take your bike by the handlebars or stem and jog/walk with it to the bike exit. Keep your bike on your right hand side (it keeps the gears and chain on the opposite side of the bike to you)
Find the mount line and cross over the line and go to one side. You can then mount your bike without fear of another faster athletes running into you from behind.
The most important thing you can do in T1 is to look around – be aware of everyone around you and be safe. Many athletes get confused or over-anxious and can be a hazard to you – keeping clear of everyone ensures your own safety.
The whole process of T1 should take only as long as necessary to get your bike gear on and to get onto the course. Your family and friends can chat with you after the race!!!!
So you are nearing the end of the cycle leg – now is the time to start visualizing what you are going to do in T2.
Several key hints here that you should think about on the bike to prepare for the run. You have been using cycling specific muscle groups on the bike – use the last portion of the bike leg, to start waking up or transition to muscle groups that are run specific. The easiest way to do this is to increase your cadence as much as possible – 90-95 rpm is perfect.
As you approach the bike finish be aware of where the dismount line is – come to a complete stop and get off your bike BEFORE crossing this line – again – it is always wise to stop as far to the side of the road as possible, rather than right in the middle – where you increase your chances of being hit by another cyclist.
You are now in T2.
“T-2” (tee two) – Bike to Run
DO NOT UNFASTEN OR REMOVE YOUR HELMET UNTIL YOU HAVE RACKED YOUR BIKE!!!!!!!!!!!!! Failure to adhere to this rule will result in a DQ – and you have come too far now to risk that
Holding your handlebars or stem – jog through the TA back to your bike rack, re-rack your bike and THEN remove your helmet. Take off your shoes and remove any clothing that you will not be using on the run. Place them into a small pile with your other equipment.
(Important!!! – Public nudity is not permitted in any TA and will result in an immediate DQ – plan ahead!)
Put on your cap and any run specific items and head for the run exit. You may wish to grab water or a gel at this stage
Your legs will feel heavy – so use shorter and faster strides at first – and lengthen them out as your legs regain their “running feel”<br>
You have now finished the transition experience for your race. The next time you return to TA will be to collect your belongings and bike at the end of the race.
It is important – where possible, to label items with your name and phone number, as many athletes use identical equipment.
The transition area is a great spot for spectators to see you and give you encouragement, try to remain focused on the immediate task at hand – transitioning from one sport to the next. Staying as calm as possible will always help and remember, with each race – and with practice, your transitions will become faster and much more efficient.
If you choose to put them on first – they should be next to your bike – preferably open and ready to slide your feet into them.
So far – let’s create a checklist of BIKE specific items.
1. Bike
2. Clothing
3. Helmet and glasses
4. Shoes
5. Socks and gloves???
6. Towel to lay gear out
7. container of water to wash feet
8. water bottle full of water (for drinking)
Obviously – your swim equipment will be minimal – wetsuit, cap, goggles, however, you still need to leave these in the TA somewhere and you don’t want to be dumping wet equipment on top of your dry running gear. Be mindful of where you will leave it prior to the race start and try to keep all your gear in as small as space as possible – out of consideration for other athletes – as they should be doing for you!
Now let’s focus on what you need for your run. Typically, most athletes set up their bike gear on one side of their bike and their run gear on the other side of their bike. At the end of your bike – you will basically rack your bike and remove all equipment in almost the reverse order that you put them on. So your biking gear will all go back to the same part of your TA that they began in.
Are you running in the same gear that you rode in? Do you have fresh clothes?
You want to finish the bike – get all your bike gear onto the ground quickly and find all your run gear ready for you so……
1. Running shoes side by side and open – elastic laces or lace locks are great
2. Running cap
3. Energy gel or drink
4. Any clothes that you need to wear – singlet – shorts etc
The last thing you should do – now that you have laid everything out – and have double checked everything – is to walk through the transition area and visualize every step. Go to the swim exit and walk your way into transition – totally familiarizing yourself with where your bike is. Walk to your bike – visualize getting your cycling gear ready, walk to the bike exit – know where the mount/dismount line is – visualize riding onto the course.
Walk back to the bike finish – walk through and back to your bike rack – visualize racking your bike and changing to the run – walk to the run exit – visualize heading onto the run course.
Now it is time to head to the race start – with the knowledge that everything is laid out and waiting for your return to the TA
“T-1” (tee one) – Swim to bike
There are two key things that will be happening at “T1” and that is – you will be discarding your swim equipment and then retrieving your bike equipment. With this in mind, all of your preparations will make this much easier for you.
All the blood in your body will have concentrated into your upper body, so your legs will feel rubbery or wobbly. Jog or walk to your bike, continuously removing your wetsuit or tri suit at least to the waist level. Your legs will start to feel better as you get closer to your bike. When you get to your bike, remove the rest of your wetsuit and place it to the side with your goggles and cap.
Put on clothing, then your helmet. FASTEN YOUR HELMET before un-racking your bike. This is the time to put on your shoes if you don’t have them pre-clipped to your pedals.
Take your bike by the handlebars or stem and jog/walk with it to the bike exit. Keep your bike on your right hand side (it keeps the gears and chain on the opposite side of the bike to you)
Find the mount line and cross over the line and go to one side. You can then mount your bike without fear of another faster athletes running into you from behind.
The most important thing you can do in T1 is to look around – be aware of everyone around you and be safe. Many athletes get confused or over-anxious and can be a hazard to you – keeping clear of everyone ensures your own safety.
The whole process of T1 should take only as long as necessary to get your bike gear on and to get onto the course. Your family and friends can chat with you after the race!!!!
So you are nearing the end of the cycle leg – now is the time to start visualizing what you are going to do in T2.
Several key hints here that you should think about on the bike to prepare for the run. You have been using cycling specific muscle groups on the bike – use the last portion of the bike leg, to start waking up or transition to muscle groups that are run specific. The easiest way to do this is to increase your cadence as much as possible – 90-95 rpm is perfect.
As you approach the bike finish be aware of where the dismount line is – come to a complete stop and get off your bike BEFORE crossing this line – again – it is always wise to stop as far to the side of the road as possible, rather than right in the middle – where you increase your chances of being hit by another cyclist.
You are now in T2.
“T-2” (tee two) – Bike to Run
DO NOT UNFASTEN OR REMOVE YOUR HELMET UNTIL YOU HAVE RACKED YOUR BIKE!!!!!!!!!!!!! Failure to adhere to this rule will result in a DQ – and you have come too far now to risk that
Holding your handlebars or stem – jog through the TA back to your bike rack, re-rack your bike and THEN remove your helmet. Take off your shoes and remove any clothing that you will not be using on the run. Place them into a small pile with your other equipment.
(Important!!! – Public nudity is not permitted in any TA and will result in an immediate DQ – plan ahead!)
Put on your cap and any run specific items and head for the run exit. You may wish to grab water or a gel at this stage
Your legs will feel heavy – so use shorter and faster strides at first – and lengthen them out as your legs regain their “running feel”<br>
You have now finished the transition experience for your race. The next time you return to TA will be to collect your belongings and bike at the end of the race.
It is important – where possible, to label items with your name and phone number, as many athletes use identical equipment.
The transition area is a great spot for spectators to see you and give you encouragement, try to remain focused on the immediate task at hand – transitioning from one sport to the next. Staying as calm as possible will always help and remember, with each race – and with practice, your transitions will become faster and much more efficient.
