Transition Like a Pro
Written by Jim Levesque, Head Triathlon Coach at Grit Endurance. Learn more about Coach Jim here!
Many triathletes make the mistake of overlooking the importance of transitions to their overall race day performance, but it can be hugely important to not only your overall finish time, but also your stress and anxiety during the race! Here are 8 tips to help you transition like a pro:
Keep it simple – Less is more when it comes to triathlon, bring what you need and will use, but don’t overdo it, having less gear will make you faster through T1 and T2, and will help ensure you don’t forget something in the heat of the moment.
Do a mental walkthrough – On race morning, after you’ve set up your gear, do a full walk through of where you’ll come in from the swim, what you will do in T1, and where you will exit for the bike. Then do the same thing for T2. Be as specific as possible, like “go three rows up then turn right”, to ensure you don’t have a hard time finding your spot. This is especially important for large races like the Chicago Triathlon! Every year I see someone who is lost and can’t find their bike, don’t let that be you!
Put your nutrition in your helmet or hat – This will help ensure you don’t forget key items like your gels or sodium, which is easy to do when you are hustling through transition.
Go fast but don’t rush – Don’t “dilly dally” through transition if you can help it, because the clock is still ticking, but also don’t rush through so fast that you risk forgetting something.
Use a race belt for your bib – You are required to run with your race bib, but most triathlons do not require you to bike with it. So, the simplest way to run with your bib is to have it on a race belt and to grab it in T2. This will save you a lot of time and energy compared to trying to put on a shirt that has your bib pinned on after the swim or bike.
Learn flying dismounts – For more seasoned athletes who value every second, practice taking your feet out of your shoes PRIOR to the dismount line and then entering right into a barefoot run to your bike rack. This is an advanced skill and should be practiced numerous times in a safe setting prior to executing it on race day!
Use elastic laces – Change out the laces on your shoes for elastic laces, and you will be able to quickly and easily slip your run shoes on in T2, versus fumbling around with trying to tie your shoes or struggling to get them on while they are already tied.
Sock or no socks in T2? – This is a matter of personal preference, but my rule of thumb is short course (sprint & Olympic) = no socks and long course (70.3 & Ironman) = socks. With that said, if you don’t care about every second, then socks are probably always the right call. And if you are going to go sockless, make sure you’ve practiced it in training to ensure you don’t get blisters!
If you'd like to learn more about applying these principles, contact us about our group workouts or our personal coaching!