Transitions, Part 1

In this first of a two part series on transitions, we’ll take a closer look at how best to prepare for the first transition, also known as T1– the swim to bike.  Every triathlete has a different ‘system’ that they’ve adopted out of trial and error that works best for them and as you complete more triathlons, you’ll discover a specific order in which you prefer to make your transition.  Even though I’ll include my own opinions, the point of this post is not to provide an order of operations for T1, but to provide awareness of all the necessary tasks required for you to get on your bike.

Pre-race Preparation

As soon as you arrive at the triathlon, you need to check in then rack your bike.  At higher profile events its common to check in and rack your bike the night before, but at most sprints and Olympic distance races, this isn’t necessary.  It’s good to get there early for two reasons; first, the racks usually are perpendicular to the entry and exit points of the transition zone so the closest spots go to the earliest arrivers.  If you’re concerned about your time, you could waste precious seconds running down the isle to your bike.  And second, by getting there before everyone else, you’re guaranteed room on the ground for all your transition gear.  You’ll notice that many people like to lay claim to a very generous amount of ground space but don’t be afraid to crowd them, ask them to give you some space, or flat out move their stuff over.  You paid the same entrance fee as them so you’re entitled to the same amount of transition room.

(More after the break)

You'll rack your bike by hanging the front end of the saddle
over the bar with your back wheel off the ground.

Once you’ve established your transition zone, begin to lay things out in the opposite order in which you expect to use it, so if you plan to use something last, put it down first, second to last, next, and so on.  (A list of necessary and optional items is included at the end of this post)  This means that your running stuff should be on the bottom or near the back of your gear pile since it is the last leg.  I like to start by laying out my running shoes with a spare shirt on top of them and a hat.  I also put a gu or waffle in my shoe to remind myself about nutrition.  Next I lay out my cycling gear, which is a little more complicated as there is a lot more gear to attend to.

First, I make sure all my nutrition is exactly where I want it.  My water bottles are full and I have gu and waffles in my pockets and saddlebag.  Next I put my helmet on my handlebars upside-down with my sunglasses inside.  That way I can quickly put my sunglasses on and flip my helmet up onto my head.  Your first race or two, you might forget something in transition, but DON’T FORGET YOUR HELMET!!!  You will be disqualified if you ride without one.  Also, make sure your helmet is stable because others could bump your bike as they go in and out of transition.    If you want to ride with bike gloves, your helmet might be a good place to put them too.  On the ground I put my bike shoes with a sock in each one.  Then I lay my bike jersey on top of them with a towel over all of it.  That way it protects my stuff and after the swim, I just pull the towel off the top, put it on the ground and stand on it as I rip off my wet suit. 

Getting through T1

If you’re like me, you can only do one thing at once – and that’s fine, everything you do in transition is important so you don’t want to forget anything.  Its better to take a few extra seconds than to rush it and forget a long sleeved shirt if you want one.  My usual T1 order goes like this:

1. Put my towel on the ground and take my wetsuit off.  (If you want to towel off go ahead, but I use the short walk/run from the swim to my bike to shake the water out of my hair and just call that good.)  I then throw my wetsuit and goggles under my bike without disturbing any of my other gear.
2. Throw my bike jersey on, and if you need warmer clothing items like arm or leg warmers, put them on too.
3. Sit down and put a sock and shoe on one foot then the other.  (If you have shoelaces tie them as tight as possible while still being able to pull them on beforehand so when you get to T1 you can just slip them on.)
4. Stand up, put on my sunglasses and then my helmet.
5. Carefully unrack my bike so I don’t knock over anyone else’s bike or gear or my own gear and start heading to the T1 exit. 
6. There is usually a designated line in which you have to walk your bike over before you mount it so as I’m leaving transition, I used this opportunity to eat something since you have a free hand.

Once you’ve crossed the bike mount line, stop thinking about transition and focus on putting up your best bike split time!  

Required race day items:

• Goggles
• Swim cap (usually provided by race organizer)
• Nutrition and water
• Tri shorts
• Bike
• Bike Shoes (if not wearing your running shoes)
• Socks
• Tri top or cycling jersey
• Helmet
• Running shoes

Optional Items:

• Towel
• Wetsuit
• Warmer clothes for the bike – long sleeve jersey, arm/leg warmers, etc.
• Bike gloves
• Butt butter
• Sunglasses
• Sunscreen
• Wrist Watch
• Running socks (if you want to change from your cycling socks)
• Running top (if different from cycling jersey)
• Extra sports bra for the ladies
• Running Hat