Triathlon Transitions – What to expect ! You've put all that time and energy into swimming, biking and running and it's now race day and it's all about to begin. So much excitement, anticipation and perhaps anxiety? But did you take the time to plan, practice and visualize your transitions? Both Transition 1 (T1): Swim to Bike and Transition 2 (T2): Bike to Run can be broken down into 3 distinct phases, which, if you methodically plan out now, will ensure your transitions are efficient and stress free: Entering the Transition, Inside the Transition and Exiting the Transition. Let’s review them together with executive athlete Matthew Talbot, who over 3 decades has 120 races completed under his belt (and a few uncompleted for good measure) ranging from sprints to “Full” distance. As such he has experienced all manner of formats, swimming in canals, lakes, rivers, off beaches and boats, marinas, and swimming pools, cycling on roads (mostly) and running through all types of neighborhoods, city streets, country lanes, boardwalks, beaches, trails, and once a volcano. Transition Types:
Triathlon transitions vary depending on the race format. The most common setup is a single transition area, where both T1 (Swim to Bike) and T2 (Bike to Run) occur in the same location. This format simplifies logistics for athletes, as all your gear stays in one place. In longer races, you may encounter split transition areas, where T1 and T2 are in separate locations. This setup requires more advanced planning for gear transportation and logistics. For point-to-point races, where the finish line is far from T2, logistics become even more critical. No matter the format, reading the Athlete Guide and planning transportation in advance is crucial to ensure a smooth race day. Race Bags: In longer races, athletes receive color-coded bags to organize transition gear, marked with their race number. Typically, you’ll have:
Entering T1: Water to Transition Before the race, it's crucial to familiarize yourself with the water exit process for transitioning to T1. Visit the water-exit area and assess conditions such as the terrain and obstacles like sand, mud, or rocks. Exit types vary, from shallow waters where you may need to run or wade to solid ground, to ladders or ramps in certain swims. For ocean or river swims, consider the impact of tides and surf, and prepare accordingly. Pool races typically involve climbing out or using stairs. Always be mindful that exits can be slippery. Once you exit the water, getting from the edge to T1 is the next challenge. To ensure you're prepared, walk the path from the water to T1 before the race, paying attention to surfaces like sand, concrete, or uneven ground that you'll be crossing barefoot. Knowing the exact distance and terrain will help you decide whether to walk or jog during the race. Be aware of potential hazards and plan how to pace yourself to save energy. Upon entering T1, races often design the swim-in and bike-out paths diagonally across the transition area to equalize distances for all athletes. Familiarize yourself with the T1 entrance and the terrain around it, as you may encounter muddy, wet, or uneven ground. Walking this area beforehand will help prevent surprises and keep your transition smooth and efficient. Inside T1 Transition In T1, there are three common setups for transitioning from swim to bike: a Swim-to-Bike Bag with a Changing Tent, a Swim-to-Bike Bag next to your bike, or gear placed directly on the ground by your bike. In longer races, changing tents are more common, where you grab your bag, change, and then head to your bike. Make sure to familiarize yourself with the layout beforehand and remember to stow away your swim gear for post-race recovery. When locating your bike, use a landmark to help find it quickly, as bikes can look alike in the heat of the race. For the second setup, your Swim-to-Bike Bag may be next to your bike, where you’ll empty the bag, change, and stow your swim gear in the same bag to avoid penalties. In the simplest setup, gear is placed directly on the ground beside your bike. Organize everything in order of use so you can quickly switch out your wetsuit for bike gear. Whether using bags or ground setup, the process ends the same: helmet on, bike off the rack, and you're ready to ride. Exiting T1: Transition to the Mount Line You have two options for your bike shoes: either put them on and run through T1 in them, or keep them clipped into the pedals and run barefoot or in socks to the mount line. We recommend putting your shoes on in Transition and run to the mount line with them as he latter option requires a lot of practice and only has very minimal gains, while increasing the risk of a bike crash. Preparing for T2: From the road to T2 You may want to consider a last refuel and hydration the bike, so that you have the energy through transition and up to the first run aid station. As you approach the end of the bike leg, start planning your T2 transition. The key decision is whether to run into T2 with your bike shoes on or leave them clipped into the pedals. Opposite to the T1 exit, here we recommend leaving your shoes on the pedals. Pull your feet out well before the dismount line and place them on top of the shoes. Dismount carefully to avoid shoes catching on the ground, and if they fall off, pick them up and unclip the remaining one to prevent further issues. Inside T2 Transition Returning to T2, you’ll need to find the designated spot for your bike based on the Bike-In entrance. In some races, volunteers known as "bike catchers" may be present to take your bike and rack it for you, which can make the process faster and smoother. If available, take advantage of this helpful service to transition more efficiently. Final exit T2: It’s all downhill from here Just like in T1, make sure you have walked the transition to your bike and exit. Visualize it before you get to the T2. Use the run out of T2 to fuel up before exiting and get the first hydration in as soon as possible to optimize the time. Conclusion: Triathlon transitions can make a significant difference in your race performance. By breaking down the process into entering, inside, and exiting each transition, you ensure a smooth, stress-free experience on race day. Visualize and practice each step, and don’t leave anything to chance. Don’t forget! It’s the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey! BONUS TIPS COACH GLENN:
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