| Something for Nothing
From Ironman World Champion Cherie Gruenfeld
When we have a great race, it's payback for all the hard training that's been put in the bank. But a triathlete has one potential advantage that is unique in the sporting world, a part of our event where we can buy time for free – no anaerobic training required: Transitions.
It's easy to overlook T1 and T2 as places to buy time. Instead, we look at them as a necessary few minutes that you add in when you're planning your race goal. However, the first time the tv cameras caught Paula Newby-Fraser shooting past the T1 tent in Kona, going straight from the water to her bike and leaving her competition staring in wonder, some people started looking at transitions a little differently.
Regretfully, none of us is Paula, but there are things that we mere mortals can do that cost nothing and can speed things along. I'm speaking specifically about Ironman transitions. If you're the shorter distance type of triathlete, there's a different approach to transitions that's a lot less involved. However, some of the tips below will still apply.
As an Ironman, look at your race as three separate events and your transitions as time to prepare yourself for the last two. Although the idea is to make your transitions as fast as possible, there are two guidelines I'll offer that may add a few seconds but will pay back over the long haul:
- Getting into comfortable clothes will make it easier to ride and run your best
- Staying calm during the transition will result in fewer mistakes
T1 (Swim to Bike) - First item is to know the transition: Do you have a long run? Is the ground rocky - would shoes make it easier? Will there be wetsuit "strippers" and where will they be? Where do you pick up your gear bag? And so forth. Prior to race day, take a walking tour of the trip from the water, through the transition, to your bike, making sure you understand each step of the way.
- Wear as much as you can in the water, under your "FastSkin" or your wetsuit: biking shorts, singlet, number belt.
- If there are volunteers, let them help you. They are calmer and frequently have a lot more experience than you do, so let them do their job. They'll get you out the door quickly and won't let you forget anything.
- Stage whatever you can on the bike (helmet, shoes, food). In some races, age group athletes are not allowed to leave biking shoes on their bike. In that case, carry your shoes while you run to the bike and put them on before mounting the bike, unless the ground is unsuitable for running shoeless.
- If you are the fair skin type, take the few seconds to let a volunteer smear some SPF on your back. Eight or nine hours later, you'll be glad you did. T2 (Bike to Run)
This transition is a little less complicated, although you'll be much more tired and perhaps a bit stiff and wobbly. Again, let the volunteers guide you through it. Be sure when you take your walking tour from the water through T1 that you also examine where you come in from the bike course, the exact location of your gear bag and how you get in and out of T2. Practice what you'll need to do in T2 and you can have a very quick change-over, leaving your competition wondering where you went. Take off your shoes and helmet as soon as you pass off your bike to a volunteer. (Do not remove your helmet until the bike has left your hands, if you hope to continue your race). Grab your gear bag (you know exactly where it is); put on your socks and shoes (using lace locks of some sort); grab your food and your hat and start running out of transition. You can put your food away (however you carry it) and your hat on as you're getting onto the run course. If you haven't been wearing your number belt on the bike, carry it along with your hat and put it on as you're running. You'll be happy to discover you've covered quite some distance just "getting dressed".
Here are more ideas for setting yourself up for fast transitions and a great race:
- If you wear socks on the bike, put a second pair in your T2 bag. If you've been peeing on the bike (which you should be), you'll be grateful for a change of socks before starting the run.
- Volunteers will turn your bags upside down and empty them. If you have your bike shoes in your bag, you don't want the cleats to break your fragile sunglasses. You can prevent this by putting your sunglasses in a hard case or inside one of the shoes.
- If you have fair skin, put SPF on the night before. Get bodymarked in the morning (the overnight SPF won't interfere with that) and then put on another layer before the start.
- If appropriate, practice getting out of your wetsuit using a stripper. It can be a split-second process if done right and an embarrassingly clumsy and prolonged one if not.
- To assure yourself of calm during the gear bag packing process, make a checklist. Then simply use the list and relax in the knowledge that you've forgotten nothing.
- Visualize your transitions just as you visualize other parts of your race day. Know exactly what you're going to do and how it's going to unfold.
Take advantage of the two times during race day that don't depend on long hours of training. Be smooth, calm and quick and you'll have fewer minutes to add when trying to meet your race goals.
Good luck,
Cherrie Gruenfeld, Ironman Age Group World Champion
Articles from Cherie:
Key Workouts for a Successful Ironman Race Part I - Part II - Key Workouts for a Successful Ironman Race - Analyzing the Last Season to Have a Better Next Season - Setting the 2006 Calendar - Breaking it Down - Something for Nothing - Work + Recovery = Peak Performance - Getting Back in the Game - To Race or Not to Race? - Kona Moments - PERIODIZATION Ð MAKE IT WORK FOR YOU - New Age Group Record at IM Arizona - Critical Success Factors for a Great Ironman - The Ironman Run: It's a Mind Game - Remain a Competitive Racer - What's This Race All About - To Every Workout There is a Purpose -
My 2008 Resolutions
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Looking Forward to the Future
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How About the Kids? -
Other Kids
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Become An Ironman
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Beware the Pitfalls
To have racing success
Back to the Future
Buffalo Springs Lake 70.3
Circling the Drain
Lessons From Beijing
From the Desk Of Cherie Gruenfeld
Ironman – Now That You've Committed
It's All About the Run
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