|
Free Speed - T1 and T2
By Pam Kallio,
USAT Level II Coach , USA Cycling Level II Coach
Recently I have had the opportunity to “give back” a little to the triathlon com munity and volunteer at some races. As in most things in life, you can learn as much by watching as by doing.
With as much time and money that triathletes spend in this sport, I found myself wondering why people don't practice their transitions. Just scan down the list in any sprint or Olympic triathlon race and look at the podium times. In most cases, especially in the more com petitive age groups mere seconds can separate 1 st from 5 th place. Those seconds are precious. I lost out on a KONA slot by 21 seconds in a full Ironman race. Who says those seconds aren't precious!
We all spend countless hours perfecting our swim stokes, our bike skills and running form, but do you ever see anyone practicing transition??
I see people spending $7000 on tri bikes actually stopping their bikes to dismount….or someone with the lead out of the swim getting passed by 10 or 20 people with running mounts while the ace swimmer struggles to get clipped in while weaving all over. A friend of mine – an ace swimmer, recently joked that if your transition time is longer than your swim time, then you better be working on your transitions!
I know you have all seen it too. So practice the 4 th discipline of triathlon as much as you practice the other three and watch your overall times get faster.
Some key points to remember:
• Always scout out the transition area on race day. Make sure you know where your bike is and the fastest route to get to it com ing out of the water. Walk the route so you KNOW it.
• Make sure you Know where the bike out/in and run out is. Ask more than 1 volunteer if the first person you ask is not knowledgeable. Some set ups are hard to tell for sure without asking.
• Make sure you know where the finish line is. It's a good idea to do you warm up run ½ mile out and back from the finish line so you know where you are on the course and when you want to start your final kick. You don't want the finish line to surprise you.
• Practice makes perfect. Practice your bike mounts and dismounts so you can have your shoes clipped into your pedals. You do not have to get your feet into your shoes until you are away from the congestion at the mount line. Depending on the course you have LOTS of time to do this. Get out away from the crowd.
• Watch the Pros – watch YouTube….see how it's done right and then have someone film you – and practice and practice until your confidence level is right up to a “10”.
• Practice the dismounts from the bike the same way. You can save LOTS of time with fast clean mounts and dismounts.
• Practice putting on your gear in the same order. You need very little with you in transition. It's not a picnic. Go pro – Go light - helmet, sunglasses upside down in the side slats on helmet, bike shoes clipped in pedals, running shoes with lace locks, race belt – visor if necessary.
• T1 – its goggles off – helmet on, chin strap fastened and off you go. Get PAST the mount line to jump on your bike and get your shoes on when you are out away from the crowd. Glasses can be put on then also.
• T-2 – if you dismounted properly your bike shoes will be on your bike. Rack your bike – helmet off – running shoes on. Grab your gu, race belt and hat and GO! You can put those on as you are running. GET OUT OF TRANSITION and onto the course! You are on your way to a new PR!
• Have someone video you and time yourself. No wasted motion, smooth efforts will be the fastest – and practice – practice…races can be won and lost in transition. You can mentally defeat someone that com es into transition before you if you pass them going out! Watch the look on their faces.
So if you are racing to win or to be the fastest you can be, no foot washes, no extra gear..and no picnic baskets. Look at how the Pros set up – only what is necessary. Go to a race just to watch the Pros and Elites in transition. You will learn lessons that will serve you well in your up com ing races!
Train well, Stay Positive and Race Hard.
Pam Kallio
USAT L2 Triathlon coach
USA L2 cycling coach
Order MAP
| 
