Transitions, Part 2

In this post we’ll look at the approach to the second transition, or what’s known as T2 – the transition between the bike and run.

Approach to T2

Unlike T1, this transition begins long before you actually get to the transition area.  When you’re on your bike, quickly approaching the transition area, begin thinking of what you can do to put yourself in the best position possible to have a successful run.  This is the time to take inventory of how good you feel and what kind of nutrition you should take in. 

I like to grab a few bites of something like a waffle or gu and then drink as much as I can of whatever I have onboard simply because I know I’m not very good at remembering to drink fluids while I run.  However, it might affect you differently so it’s a good idea to come up with a T2 nutrition game plan.

Also, depending on the length of the triathlon, you may even want to pull up a little on the gas to give your body a quick breather before you begin the final leg.  In an Ironman, this could be relaxing a bit on the final 10 miles, but in a sprint it might just be the final ¼ mile leading up to the transition area.  It’s a decision you need to make for yourself prior to the race and then adjust as necessary on the fly.  If you’re not a strong runner, then maybe you want to push hard all the way through the bike, and if you’re not a confident biker, then you might want to conserve a little on the bike so you can attack the run.  Like everything in triathlon, everyone has there own strategy and it may take you a few races to figure out the best approach for yourself.

In T2

As you come into T2, there will be a dismount line.  Make sure you are OFF your bike before your front wheel crosses it.  If you’re not, it could result in a disqualification.  In higher profile races, there will be volunteers there to grab your bike and re-rack it for you, but in most triathlons, you re-rack it yourself.  This isn’t a big deal - especially since your transition gear is waiting for you at the bike rack. 

As I enter the transition area I begin by getting my bearings.  I figure out exactly where I need to go.  (You’d be surprised how many people wander around ‘lost in transition’) After I rack my bike, I take off my bike shoes and put my pre-tied running shoes on.  For those of you biking in your running shoes you don’t need to worry about this.  I then trade my helmet for my hat and strip off any warm layers I don’t want to run in.  I don’t change my shirt, but some of you may prefer to wear something else.  In that case, I’d put it on top of my running shoes so I don’t forget to do it. 

As you leave the transition area, take the first few hundred yards to get into your running rhythm.  Coming off the bike so quickly can play havoc on your running stride, and establishing your stride is much more important than getting off to a fast start.  Once you’ve found your stride, start pounding that pavement and finish strong!

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)