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Jon
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« on: August 08, 2011, 11:56:15 AM » |
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So I had the great opportunity to watch many of you rock the last cookie tri race, and I have to say its very cool that you guys have this 'grass roots' series going on (jealous.. and may drive down to play in the next one :) With little time between races (only a few weeks), it may seem unrealistic to take minutes off your previous race time, but here's one way to do it, without training any harder. Whats the key you ask? Transitions!
Transitions are the rarely talked about 4th discipline in triathlon (or 5th if you throw in nutrition), but they are the easiest way to take seconds, and sometimes minutes back during a race. All it takes is a little simplification and organization and you can shave time of your race guaranteed. (For the sake of this post, I am thinking of shorter distances, though personally very little changes at the IM distance for me.)
Here is my routine - while not perfect, generally my T times are pretty good, and I'm sure there are others who could add to this. I started writing this out at first, but it took to long, for such a quick portion of the race, so lets go point form and then you can discuss or ask any questions for clarification if needed :)
Pre - race:
- Rack bike and remember to leave it in a good gear for starting out on (doesn't help your T time, but it makes the first pedal easier)
- Put you helmet facing up, and the straps open to the side, so its easy to land mark. Helmet either on the ground or if stable, the front of your bike on the aerobars.
- If wearing glasses, put them either inside the helmet facing open, and put them on first (when in T1) or figure your own way to put them on while riding - I usually do the former, though sometimes in an early am race, they can fog easy, so you have to wear them low on your face to see. That being said, for a short race like the Cookie Tri, I would go with no glasses, just go! (sorry , back to the prep)
- Socks - I don't wear them for the bike. Your feet are wet, and likely dirty, so this means hassle. I always ride barefoot (unless its cold weather training), and have never had comfort issues at all - try it out in training first. If socks are a must, then have them laid out, and already rolled back (open) so its easy entry for the foot.
- Shoes - 2 thoughts: (1) If you are putting them on in T1, then I would lay them on the ground, straps open and (if using socks), each sock open sitting in each shoe (this is the safest and easiest route, and most used). (2) Have the shoes already clipped on the bike, straps open and place you feet in them once riding. This method is cautioned against for beginners as it does take some practice. For tips on how to learn to do this, just ask :)
Oh, this also reminds me, when putting your foot gear on, I find it easiest and fastest to do one side first then the other, it saves switching back and forth between which leg your standing on (it goes right foot - sock, then shoe. left foot - sock, then shoe). Also, buy some speed laces! These are a must, and once you find some you like, you'll never go back! Sandy has these in stock, and they are perfect for cutting 10-20 seconds off, just like that, plus its just easier!
- Ok, that seems like all the main prep is done. Also, in any race, after you set up transition, take a look around and landmark where your bike has been racked so you can find it easily, you don't want to waste time looking for it ;)
Swim to Bike:
- Out of the water, goggles off and cap off, hold in off hand.
- As running to T1, unzip the wetsuit, and get it pulled down as low as possible without inhibiting your run (waist height).
- At the bike, empty your hand and get the suit off.
- Glasses on if using them.
- Bike helmet on (its sitting facing up and the straps outside, so they are easy to landmark).
- Shoes - If they are on the ground, get them on and go. If they are on the bike, just grab the bike, and go!
Bike to Run:
- Rack your bike.
- Helmet off.
- Bike shoes off or you can remove your feet from them prior to dismounting your bike (again not for beginners, but doable for most with practice).
- Get your running shoes on. For me, this is when I put on my running socks. By this point my feet are dry, and dawning the sock is much easier. Some do run without socks, but I have never bothered as I usually race longer and won't risk the blisters (but I may be tempted if I was rock'n the Cookie Try ;)
- Go! (If wearing a hat and/or fuel belt grab them and put them on while running).
That took way longer to type then it does to execute it! Its really all about the old KISS principle. - Keep it Simple! The less changing and prepping you have to do in the race, the quicker you will be. This starts with wearing the right gear. You really shouldn't need to change or put on clothes in transition for a triathlon at all (unless weather is an issue). Wear a tri top and shorts that fit snug under your wetsuit and be done with it, they are made for all 3 disciplines and many athletes (me included) race in just that for every distance, including an Ironman. Also, try riding without bike gloves. They are great for training rides, but not needed in a race (having a tri bike or aerobars helps greatly here, as your primary position is in the aerobars, so your hands aren't even 'worked' that much, as the pressure is on your forearms/elbows - see Sandy to buy some :)
Ok, as with anything practice makes perfect! Trust me, you wouldn't be the first athlete to set up a mock transition area in their basement/backyard/driveway, and do some rehearsals. Have some fun, and if you don't PR your next Cookie Tri at least make Sandy's job much harder by flying in and out of transition!
Cheers,
Jon
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