Triathlon transitions: 14 tips for race-day success - Military Health, military health and wellness, military physical fitness - Military Times

Triathlon transitions: 14 tips for race-day success

In 19 years of triathloning — including 11 as a coach — KC Carlberg has seen all manner of transition-area miscues, from runners forgetting to take off their cycling helmets to athletes who waste valuable minutes in the transition areas, unaware that the clock keeps ticking while you get ready for the next stage.

“I had a friend who once forgot to take his goggles off his head before he put his helmet on,” Carlberg said. “He didn’t know why his head was hurting while he was riding.”

That’s why Carlberg and other savvy coaches make it a point to have their charges practice transition over and over until it becomes routine.

Here are a few things to keep in mind to ensure that you get in and get out of both transition areas fast and in good shape.

1. Practice your swim-to-bike and bike-to-run transitions several times during your training until the processes become habits.

2. Map out the entrance and exits of the transition areas before the race.

3. Visualize what you will need to do next before you enter and exit the transition areas.

4. To help memorize where your bike is racked, practice walking from the swim area back to your bike before the race.

5. In the first transition area, arrange your clothing and equipment left to right or bottom to top in the order in which you will grab them.

6. Remove your goggles as you run from the swim area to the first transition point.

7. Some high-level triathletes keep their bike shoes clipped to their bicycle, then ride out with their feet on top of the shoes. Only after adequate momentum is gained do they slip on their shoes, thus allowing them to complete their transition while gaining distance.

8. Set your bike to a lower gear to allow your legs to warm up with some easier spinning as you start the bike leg.

9. Fuel up on gels, bars or sports drinks on the bike before you get to the bike-to-run transition area.

10. On the approach to transition, lower your gears again and spin vigorously to loosen your legs for the run.

11. If you can do so safely, loosen your shoes and slip your feet out (but keep the shoes clipped on) as you approach the bike finish line.

12. Remove your helmet as you enter the second transition area; arch and throw your shoulders back to stretch your abdomen.

13. Consider using elastic laces on your running shoes to save the time of lacing up.

14. Put on your racing top (if different from your bike top) and number belt as you run out of the transition area. Start the running leg with a shorter stride to help your legs and joints loosen.

Michael Tsai writes for The Honolulu Advertiser

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