Quick Transitions Tips

by Coach Matt Russ

Transitions are the third and fourth discipline of duathlon and triathlon. Many athletes do not practice transitions and end up fumbling on race day, wasting valuable seconds. In a sprint race this could make the difference in placement position. Here are a few tips�

Practice, practice, practice. Do not attempt anything new on race day but stick with what you know.
Helmet. I prefer to keep my helmet on the ground, upside down, so it does not get knocked off the bike. Have your straps open and make sure they are not twisted. You can put your sunglasses inside your helmet if you prefer. Practice picking it up and buckling it quickly. Buckling should be the last thing you do before you grab your bike. I unbuckle my helmet just before I reach my bike in T2 and remove it as I bend over to put my running shoes on. Make sure it ends up with your gear or you will draw a penalty.
Set your towel up on the left side of the bike away from the sprockets. This gives you a bit more room to move and keeps you from getting tangled in your drive train. Save the extra large beach towels for the beach.
Have your bike in the gear you want to start off in according to the course (flat or hill).
Use �Yanks� or stretch cords in your shoes so they can slip off easily without tying laces.
Sunglasses. I prefer to run with my sunglasses on in a duathlon. In a tri you may stick them into the vents in your helmet and put them on as you are moving through transition or on the bike.
Shoes. Have the straps open. Some of the new tri shoes have a notch to hold them open but you can also affix a small ring or zip tie to the end of your straps to keep them from being pulled through the buckles. If you plan on leaving your shoes rubber banded to the crank arms make sure you are very proficient at putting them on, on the bike. The few seconds this may save is only worth it if you have practiced this repeatedly. Recognize this may mean running in bare feet on hot pavement. If you leave your shoes on the bike as you dismount realize they may hit the ground and come off causing you to collect them. This will negate any time savings. Again, these advanced skills only work if you practice them.
Running with the bike is a skill. If you can run with one hand on the back of the saddle this leaves you a free hand to take a quick drink and you can distance yourself from the bike. If you are too close you may hit your shins on the crank arms. You can also run with one hand on the back of the saddle and one on the handle bars or one hand on the stem. Run on the left side of the bike away from the drive train.
Keep large duffel bags out of transition. I use a small satchel not much bigger than my helmet. This is in courtesy to other competitors. The best place to keep it is beside or under your front wheel.
The longer your race is the less significant your transition time will be. Do not disregard a valuable piece of equipment to save a few seconds. Running without socks may be appropriate to a sprint race but a blister on mile 18 of an Ironman may put you out of the race or at the very least make you miserable.
Flying mounts and dismounts do save a couple of seconds but again you need to practice them. You may want to start on your stationary trainer and then progress to a grassy area. Watch the pros, or videos of the pros so that you have an idea of how they work.
Practice getting in and out of your wetsuit. Make sure you take off your swim cap and goggles before getting to the bike, and do not throw them down (penalty).

Transitions drills and races are a great way to practice. Set up a mock transition area and time yourself. We have video clips and pictures in our members' area. This visual feedback is very valuable, especially to beginners.

A typical transition gear arrangement

Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines such as Inside Triathlon, and Triathlete. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com

Practice, practice, practice. Do not attempt anything new on race day but stick with what you know.
Helmet. I prefer to keep my helmet on the ground, upside down, so it does not get knocked off the bike. Have your straps open and make sure they are not twisted. You can put your sunglasses inside your helmet if you prefer. Practice picking it up and buckling it quickly. Buckling should be the last thing you do before you grab your bike. I unbuckle my helmet just before I reach my bike in T2 and remove it as I bend over to put my running shoes on. Make sure it ends up with your gear or you will draw a penalty.
Set your towel up on the left side of the bike away from the sprockets. This gives you a bit more room to move and keeps you from getting tangled in your drive train. Save the extra large beach towels for the beach.
Have your bike in the gear you want to start off in according to the course (flat or hill).
Use �Yanks� or stretch cords in your shoes so they can slip off easily without tying laces.
Sunglasses. I prefer to run with my sunglasses on in a duathlon. In a tri you may stick them into the vents in your helmet and put them on as you are moving through transition or on the bike.
Shoes. Have the straps open. Some of the new tri shoes have a notch to hold them open but you can also affix a small ring or zip tie to the end of your straps to keep them from being pulled through the buckles. If you plan on leaving your shoes rubber banded to the crank arms make sure you are very proficient at putting them on, on the bike. The few seconds this may save is only worth it if you have practiced this repeatedly. Recognize this may mean running in bare feet on hot pavement. If you leave your shoes on the bike as you dismount realize they may hit the ground and come off causing you to collect them. This will negate any time savings. Again, these advanced skills only work if you practice them.
Running with the bike is a skill. If you can run with one hand on the back of the saddle this leaves you a free hand to take a quick drink and you can distance yourself from the bike. If you are too close you may hit your shins on the crank arms. You can also run with one hand on the back of the saddle and one on the handle bars or one hand on the stem. Run on the left side of the bike away from the drive train.
Keep large duffel bags out of transition. I use a small satchel not much bigger than my helmet. This is in courtesy to other competitors. The best place to keep it is beside or under your front wheel.
The longer your race is the less significant your transition time will be. Do not disregard a valuable piece of equipment to save a few seconds. Running without socks may be appropriate to a sprint race but a blister on mile 18 of an Ironman may put you out of the race or at the very least make you miserable.
Flying mounts and dismounts do save a couple of seconds but again you need to practice them. You may want to start on your stationary trainer and then progress to a grassy area. Watch the pros, or videos of the pros so that you have an idea of how they work.
Practice getting in and out of your wetsuit. Make sure you take off your swim cap and goggles before getting to the bike, and do not throw them down (penalty).

A typical transition gear arrangement