Triathlon Transitions

Triathlon Transitions – the 4^th Discipline

There are many reasons to get organized for your transitions and you don’t have to bean elite athlete to do so. Practicing your transitions will help with your race preparation and help you to maintain focus on race day. (Please note that you will often see transitions referred to T1 & T2. T1 is for your first transition -  swim to bike and T2  is for your second transition - bike to run)

Top T1 & T2 Tips

1. Practice

            Visualize – pre race day

            Physically practice – pre race day

            Set out your gear and then pack your transition bag the night before

            Visualize T1 & T2 in your head when setting up your area

            Walk through the transition area and sight your spot from T1 & T2 entrances

2. Prepare

            Get there early! I cannot stress this enough!

            Eat breakfast!! (If you aren’t an early morning eater consider a protein shake.)

            Pump up your bike tires before you get into transition & leave pump in car

            Put your bike in a gear appropriate for leaving T1

            Untie your shoelaces!

            Bring a variety of fuels – you don’t know what you will feel like on the day

            Make sure power bars are opened, bananas are peeled and Powerade bottle has had the seal & lid removed

2. Keep it simple

            Do you really need socks?

            One outfit for the whole race

            Bring a SMALL towel

3. Multitask

            Once you are out of the water, wake up your brain – get in gear – think!

            Unzip your wetsuit as you run up the beach

            Get your swim cap and goggles off before you reach T1

            Grab your cap/visor and sunglasses as you run out of T2

4. Attach your gear to your bike

            Have your water bottles in their cages ready to go.

            Tape your gels to your crossbar

            Drape a small towel over your saddle

            Clip your hat to your handle bars

5. Warm-up

I strongly recommend a swim warm-up, get that lovely refreshingly cold water into your wetsuit and let your body warm it up – you’ll be warmer in the long run.

Quickly practice sighting your swim course while warming up – get your bearings.

PLEASE do not let race day be your first day in open water with a wet suit on. Professional swimmers have panicked and quit races because they did not practice swimming in open water before their first triathlon.