TriWeek: Transitions

With so much focus on improving your swim, bike and run fitness, it’s easy to neglect what happens in between each discipline on race day......the "Transition" area.

Transitions are unique to triathlons as you will need to move from one sport to the next as you make your way from start to finish. The transition area is the place where you keep your race day gear/equipment/nutrition and perform skills like putting on your bike helmet and running shoes. The transition area can be stressful and chaotic but it’s not an area for rest or socialization. It’s important to remember that your race time includes everything that happens from the start of the swim until you reach finish line.

Most triathletes will experience their highest race day heart rate in the first transition area. After exiting the swim, the rush of running to your bike can make even the most experienced triathlete feel a bit winded. Exhaustion, rapid breathing, and nerves can have your fumbling your way through the transition area. As with any component of triathlon, you need a plan.

Transitions offer a unique opportunity to save time with little physical cost. However, as an unfamiliar component of triathlon racing that’s only performed a few times per year, the transition area often brings great physical and emotional stress. Even with a "brick" (back to back) workout, it's difficult to match the pressure, nerves, chaoes and elevated heart rate that you will experience on race day.

TIPS FOR A SPEEDY TRANSITION 

1. Create an auto­pilot plan. You need a simple plan from swim to bike (Transition 1: T1) and bike to run (Transition 2: T2). Leaving decisions to chance costs time and increases the risk for mistakes The less stuff you have,the less overwhelmed you will be. The transition area can be crowded, so keep your space tight and orderly.
2. Understand the transition layout.­ Study the layout of the transition area when you arrive to the race venue. Look for permanent landmarks (e.g. a light post) to help you quickly locate your designated bike rack. A brightly colored transition towel/mat can also make it easy to spot your gear amidst the chaos.
3. Understand the rules. Every race is different. Some triathlons require you to put your swim and bike gear into a bag provided to you at athlete check-in. Many races don’t allow personal items and bike pumps to be left in the transition area throughout the race. Rules are typically explained in the athlete guide or at the pre-race athlete briefing.
4. Visualize. Before you finish the swim and the bike, mentally rehearse the upcoming transition process. By thinking ahead, you can lessen the panic and anxiety that often occurs when it is time to finally commit to the transitioning process.
5. Laugh it off. No transition will ever be flawless. Wild things happen when you are racing. Stay calm no matter what goes wrong. If anything, give yourself a laugh when you put your helmet on backwards or you stumble over your wobbly feet.
   
   
   
   

   How to practice transitions in training 

1. Purchase a floor bike stand for quick transitioning from swim to bike and bike to run. This stand is also ideal for storing your bike in your house/garage as well as when you travel by car to your races. 
2. Set-up your area for the transition that you want to practice (ex. swim to bike or bike to run). It can be your assigned brick workout or an additional workout just for practice.
3. For swim to bike, practice running to your bike (barefoot and somewhat wet) and then transition into your bike gear. I do not recommend attaching your shoes to your bike unless you are very experienced with this skill. The key is to make sure you can smoothly mount your bike despite distractions (athletes around you, people cheering, obstacles in your way, etc.). On race day, I suggest to roll your bike a few feet away from the mount line and to the far right/left for a smooth transition on your bike.
4. For bike to run, practice dismounting before a designated spot (this is called the dismount line. There is also a mount line. Both represent the point where you are allowed to get on and off your bike outside of the transition area). Practice running with your bike to your transition area (with your cycling shoes on). It takes skill to run with your bike - walking your bike in and out of the transition is just fine. Be careful walking/running with cycling shoes on!
5. Practice, in a specific order, how you will remove your bike gear and then put on your run gear. Because triathletes typically have more to put on in T2 compared to T1, it's important to have a game plan for the order you will put on your gear. It's not necessary to sprint out of the transition area - I suggest to start with a power walk before transitioning to a run as you reach the T2 exit.
6. You do not need a specific transition workout to practice your transitions. I suggest to spend 10 minutes, once or twice a week, practicing transitions in the weeks leading up to your race. Have your friend/spouse/kids time you and aim for a faster time each time. Most importantly, make sure you have a detailed plan so that your transition is an orderly and smooth process.
7. As a reminder, it's best to practice your transitions with an elevated heart rate. The entire transition experience will change when your heart rate is high, there are other athletes around you and people are watching you!
   
   To learn more: Athlete to Triathlete 

8 tips to improve your transition time

Many athletes waste precious time in the transition area. It's not a place for rest, high-fives, hugs or taking in calories but instead, a place where you transition quickly from one sport to the next. Transitions offer a unique opportunity to save time without much physical cost.

However, for many triathletes, the transition area brings great physical and emotional stress as it is an unfamiliar component of triathlon racing that is only performed just a few times per year - on race day. Stressing about your transition area layout, the order that you will put on your gear and who's around you will only give you added frustration, anxiety and energy.

Here are a few tips for a smooth and quick transition:

1. Create an auto­pilot plan ­- You need a repeatable plan that requires little thought. Write out your plan from swim to bike and then bike to run in advance. Do not ignore any details. Create order to your plan so that your transitions are smooth and effective. Continue to practice and refine it over time in training and on race day.
2. Understand the transition layout ­- Just like you would study your race course, be sure to study the layout of the transition area. Where will you exit the swim, how will you enter T1, where do you bike out (and how do you get there with your bike), where's the mount/dismount line, where do you bike in and where do you run out? What obstacles will you need to overcome to get to and from your transition? Don't just study the actual fenced-in transition area but the terrain to and from the transition area. Always know and rehearse your transition before every race. If you are a visual learner, it's recommended to draw out your transition area (with arrows) and then commit to memory before your race. Look for unmovable landmarks (ex. light post and not a trash can) to help you identify key areas (ex. your bike rack) in the transition area.
3. Understand the rules of your transition area ­- Read the athlete guide and know the rules of your race. Some triathlons require you to put your swim or bike gear into a bag. Some races will not allow bike pumps or bags to be left in the transition area. Know how to properly hang your bike on the rack.  Every race is allowed to do things differently so be sure to know the details of what is allowed/not allowed inside the transition area. Also be sure to know what time the transition area closes (and opens).
4. Don't complicate your routine -­ The fewer tasks you have to complete in the transition area, the faster you can be in and out. Always adapt your plan based on the weather and course. In the case of rain, it's recommended put your run and bike transition gear inside different bags to prevent it from getting wet (ex. socks/shoes).
5. Reduce the energy cost -­ It is well known that triathletes will experience their highest heart rate in T1. Try to keep your emotional and physical energy costs as low as possible in order to ensure a smooth transition to your next discipline. Although you want to have a quick transition, rushing can cause careless decisions.
6. Mentally go through the actions ­- Before you finish the swim and the bike, start rehearsing your upcoming transition process and mentally prepare your body from transitioning from one sport to the next. By thinking through this process, you will avoid the panic and anxiety that often occurs when it is time to actually commit to the transition process.
7. Practice -­ By practicing your transition in training, you can build confidence for race day. Keep a list of what you use in training and what you will need only for race day so that you don't overthink and over­-clutter your transition area.
8. $h!t happens ­- No transition will be flawless. Anything can happen when you are racing under pressure. The most important thing is to stay calm and relaxed, no matter what. If anything, give yourself a laugh when you can't unbuckle your helmet, forget to take off your swimskin before the bike or you stumble as you try to put on your running shoes with wobbly legs.