Take the fear from the fourth discipline: Transition

Created On: 18 July 2010

The fourth discipline in triathlon is transition and it's the area that most first time triathletes fear the most.  You can spend hours training to improve your running, swimming and biking but if you don't practice your transitions you could loose valuable seconds or even minutes in your race and all this time is 'free' time; it doesn't mean endless hours pounding the street trying to find those few seconds on the run, you will save time by simply practicing both T1 (swim to bike) and T2 (bike to run). It will also help remove those uncertainties around transition that for most first time triathletes causes more anxiety that the rest of the race put together!

There are many things you can buy and do to ensure your transitions go more smoothly and quickly from using lock laces, number belts and tri suits to not wearing socks. Some of these are inexpensive additions to your kit but if it's your first triathlon you can simply just put your bike and run gear over your swimming costume and as you progress as a triathlete you can always upgrade your gear.  Whatever you decide to do or wear our golden rule is get in plenty of transition practice before your event and never try anything new on race day.

Here Nick Dunn from Absolute Triathlon Coaching and the current ITU World Age Group Campion looks at a few ways to take the trouble out of your transition tactics:

• Purchase a specially designed triathlon suit - This is an all in one suit that is designed to be worn through the entire race so no need to change clothes or add anything over the top.  Tri suits can cost anything upwards of £45 - the more you pay the better the quality such as fabric that dries quicker.  If you belong to a tri club it's worth looking at their kit or buying second hand. Make sure you swim and practice in the suit prior to your race.
• Invest in some elastic locking laces - A crucial yet cheap addition to your kit, which will save vital seconds and stop you getting in a knot with your laces.  These can be purchased from any specialist triathlon shop or website and will enable you to slip your trainers on and off with ease.
• Put talc in your trainers or lubricate the back with petroleum jelly - This will enable you to slip into your trainers and help prevent chaffing.  Think about your trainers insoles as well - stick them down or take them out so they don't get in the way.
• Think about ditching the socks - You must practice before you race to make sure you don't get sore feet and blisters as this could spell the end your race before the finish line.
• Get a number belt - Another inexpensive kit addition.  Attach your number to the elasticised belt and leave in transition, it slips on easily with no messy pins and enables you to twist it round easily for the run leg of the race.
• Attach your bike shoes to the bike - This is a technique for more experienced triathletes and should never be attempted without lots of practice - use elastic bands to keep the shoes horizontal and to stop them dragging on the floor - get someone at your local club or and experienced triathlete to demonstrate this technique.
• Practice! - The best way to get at ease with transitions is practice.  Most triathlon clubs will often run transition sessions, if you don't belong to a club find and open space, lay your gear out and go over your transition to will boost your confidence for race day.

On race day:

• Arrive early - This will allow you plenty of time to familiarise yourself with all the entry and exit points in transitions so that you won't lose you bike or run out the bike entry point. So often have we seen triathletes going the wrong way and loosing valuable time.
• Listen to the race briefing - Make sure you listen to what the organisers have to say and take note.
• Lay your kit out in the order you will need it - Have your helmet unclipped with the straps open for easy access and your helmet on top of your cycle shoes or bike and lay your running kit out in order.
• Aim for minimal kit - Don't take unnecessary items into transition, it will only slow you down.
• Have a bottle of water attached to your bike - Even on a short race you may find you need a drink especially if it's a hot day.  I would also recommend having a bottle in transition as I lost a bottle once from my bike so having the bottle in transition allowed me to hydrate as soon as possible.  This is not essential and you could always wait until you run to the first water station on the run course.
• Remember where your bike is - Simple but in a busy race it can get confusing, look for a landmark to help you remember or count the racks, use a bright coloured towel to help you find your position.
• Focus - Ignore what is going on around you and get on with the task in hand.

1.      Do I have to sort out my transition area before I start the race?

Yes.  When you register on race day you will be allocated a space in the transition area (most likely numbered) so it's vital to thoroughly read your race information pack and attend the pre race briefing on the day to ensure you know exactly what the race organiser expects of you and what their rules are.  You must allow yourself time to set out your transition area before you race and ensure that you are clear where the entrance and exits of the area are located.  If you are starting your race later in a later wave there will already be competitors racing and coming through transition - be aware of this and don't impede them.

2.      What do I need in my transition area?

Your bike on the bike rack hung by the saddle, a brightly coloured towel on the floor to dry your feet and get rid of any debris before putting you bike / run shoes on, this will also help you indentify your location quickly.  Set out your race equipment ensuring that your race numbers are attached to the front and back of your t-shirt or number belt, have your bike and running shoes ready and of course helmets are compulsory and they must be securely fastened before removing your bike from the rack.  Some people like to use a small plastic box in transition for all their gear in but it's all down to personal preference.

3.      When do I get on my bike?

In all events there will be a mount and a dismount area which will be clearly marked, this will also be covered in your pre race briefing, and you will not be permitted to ride your bike in the transition area - this could lead to you being disqualified.

4.      Do I have to run into transition in my trunks / swimsuit?

If you're wearing trunks or a costume then the answer is yes!  You won't look out of place, as many people will be doing the same thing especially if it's their first triathlon, you can always invest in a tri suit at a later stage. But remember no nudity in the transition area.

Here's what some experienced triathletes have to say:

"Make sure you remember where your bike is, I've got this wrong a few times and leads to panic and loss of valuable seconds, use a brightly coloured towel to mark your spot"

"Try to be tidy and methodical and lay your kit out in the order you'll be putting it on. Find a landmark to help identify where your bike is and check it from both ends of transition incase there is an extra half rack at one end, something that caught me out at Lincoln last year. Talc your shoes to aid entry and to stop chaffing."

"I try to find a landmark outside of transition that I'm lined up with, had a nice tree at Woodall Spa for example. That's been a good trick but twice I've failed to notice an extra rack and counted across wrong that way…."

"If you took your wheels off to put your bike in the car, make sure they are back on properly, and brakes re-adjusted!"

About the Author

Nick Dunn is the current ITU Age Group World Champion and Triathlon Coach with Absolute Triathlon Coaching.

As well as competing at a very high level (Nick will race this year at several elite national races as well as for the age group Great Britain team) Nick is a Level 2 Triathlon Coach, REP's Level 3 Personal Trainer, Nutritional Advisor, Sports Massage Therapist and holds a Sports Science Degree. His passion is triathlon and helping other people achieve their own triathlon related goals - whether this be completing a first race or trying to qualifier for a specific race.

Nick is also the British Triathlon Male Age Group Triathlete of the Year (2009) and the Triathlon 220 Age Group Triathlete of the Year (2010).

More details can be found at www.absolute-triathlon-coaching.co.uk/

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