Triathlon: CTS Multisport - Transition Tips and Tricks by Stefan Timms

Welcome to the Quadrathlon!

By Stefan Timms

"But wait!" you say, "I signed up for TRIathlon! I don't need a fourth sport to try to master - three is more than enough!"

The reality is that by signing up for triathlon you have unwittingly taken your first steps into the modern Quadrathlon. What you didn't realize is that triathlon is not really a three-sport event - it involves FOUR disciplines! While the obvious three disciplines about which everyone frets are swimming/biking/running, the less spoken about discipline of transitioning is the one that requires the highest degree of perfection of technique.

Transitioning is usually not even on the radar screen when people decide to take up triathlon. It is as an afterthought that the new triathlete finally realizes that there must be a method to switching between the disciplines of swimming, biking, and running. However, to the elite triathlete, the importance of a great transition cannot be overstated. World Cups, World Championships, and even Olympics are won and lost in the transition area. For those that are involved with draft-legal racing, missing a bike pack because of a slow wetsuit removal or a troublesome helmet strap can be disastrous. Ask Simon Whitfield or Greg Bennett about the amount of energy it costs to solo up to a bike pack you have missed and you will never make that mistake again.

Age-groupers can also benefit from a quick transition even though they don't have to worry about joining a bike pack. The obvious advantage to quick transitions is that it is free time. A couple of 15-30 minute (and fun) transition practice sessions every month can shave a minute or two off your time…and that could be the difference between 1st and 4th in your category at the local race.

The transition is among the most specialized aspects of racing triathlon. The number of places where a mistake can be made is larger than you may realize, but the good news is that mastering the transition area only takes practice...not genetics. The best news though is that this type of practice can be done in front of your television set.

What we are going to look at here are some key points, tricks if you will, that will assist you getting in and out of transition smoothly and quickly. These are techniques that are used by the pros to help them to stay in the hunt for the win!

The two words that you should be focusing on while thinking about transition are smooth and relaxed. If you can execute your transition smoothly while remaining relaxed, you will inevitably go fast, but to be relaxed you must be prepared, and to be smooth you must be practiced. First, let's focus on the relaxed aspect of transitioning.

How does one prepare for transition? Well, it begins in the days preceding the race, the night before the race and the morning of the race. In the days preceding the race you should be practicing your technical transitional skills: doing up your helmet strap, mounting your bike, dismounting your bike, putting on your running shoes. The night before the race you will lay out everything that you need for your race and your transition area, and then pack it into a bag. The morning of the race you will orient yourself in the transition area: noting where you enter from the swim, bike exit, and entry in relation to where your bike is located, run exit in relation to where your bike is located.

Here are some little things that make a big difference:

Racking your bike

If at all possible try to rack your bike as close as possible to the bike exit. You find it much easier to run without your bike than with it in tow. By being close to the exit, you are able to minimize the distance you are running with a bike in hand. Also, if possible, you should pick a spot on the end of a rack for your transition as that will make it easier to find your bike, and you won't have to deal with people on both sides of you fighting for space.

Lubrication for your wetsuit

There are many lubricants that you can purchase to help you with removing a wetsuit quickly and easily. Vaseline is popular, but the petroleum base can sometimes cause early wear in wetsuits. Pam Non-Stick Spray is an inexpensive and popular choice among the pros, but ChafeEz and Bodyglide are also favorites. Apply the lubricant to your arms, legs, and neck to help with the slick removal of your wetsuit.

Tucking in the singlet during the swim

If it happens to be non-wetsuit race, then men can tuck their bike/run singlet around their wait, inside their swimsuit. You will often see the pro men exiting the water at Mach 10, reaching into their swimsuit and pulling their singlet out, sliding their arms through the holes and be finished by the time they reach their bike. This is something that you should practice during training, but it is a skill that will save you valuable seconds in transition. Note: You can attach your race number to your singlet so that you don't have to put on a race belt later.

Vaseline and baby powder

Vaseline and baby powder (talcum powder) are a runner's best friend. Lathering Vaseline around the entrance of your running flat will allow for a smoother entry of your wet foot into a dry shoe. The baby powder will absorb some of that moisture and help keep your foot from moving around within the shoe.

Running shoe modifications

Most triathletes use elastic laces in their run shoes so that they can just slip them on and go. Some athletes will also have a small piece of leather sewn onto the back of the flats to make this process easier (and prevent them from getting Vaseline all over their hands from the heel of the shoe. You should also make sure that if the insole in your is removable, that you glue it into place so that it will not bunch up as you rapidly insert your wet foot into the shoe.

Cycling shoes on your pedals

Putting cycling shoes on while riding is a way for life for triathletes competing in draft-legal racing. It allows for a faster transition and therefore an athlete is not as likely to lose a bike pack coming out of transition. However, running with shoes that are already in the pedals can be daunting. If the shoe catches your leg or hits the ground, it could pop off, leaving you without a shoe and without a chance. By placing elastic bands through a part of your shoe and hooking it over a water bottle cage on one side and a portion of the rear derailleur on the other, you are able to keep the shoes stable and the heels up, thus making it easier and safer when you put your feet on the pedals. The elastic bands will snap within the first few pedal strokes (as long as you are not using factory strength elastic bands), and you are off! Again, a skill best practiced in training before being used in a race.

Sunglasses on water bottle

Many athletes wear sunglasses while completing the bike and run portion. This makes sense both from a style and safety perspective. Hey, you gotta look good! And the lens provides valuable protection from both the UV rays of the sun and any debris that may launch up from the road. Most of the people that wear glasses put them on just before they put on their helmet, but if you place an elastic band around your water bottle and place on of the arms of the sunglasses through the hoop. This will allow you to put your glasses on once you are riding, saving some more time in transition.

Race belt

Using a race belt is a comfortable and practical way of wearing your race number. In most races you do not need to wear your number until the commencement of the run. In these cases you can just leave the belt and your race hat on the ground together, and grab them both at the same time as you leave transition and start your run. After you put on your hat, either slide the fastened belt over your head, or if you want to fasten the belt on the run, do so in front of you and then twist the belt around so that the number is facing forward.

Transition is about being smooth and relaxed. To be able to complete efficient transitions you need to practice. Practice putting on your helmet during commercial breaks. Every time you go for a ride, practice putting your shoes on while you are on your bike. As you become more comfortable with the procedures of transition, you will begin to put time between you and your competitors. There is no single thing that will make you 30 seconds faster in transition, but when you do all the little things well, they add up, and make you fast!

Train safe and Train Right!

Stefan Timms is a certified elite coach for Carmichael Training Systems (CTS). To learn more about CTS visit the web site at www.trainright.com.