In order to have a fast race, you need to also be fast and smooth in transition. And a fast transition requires skill and practice. Be sure to practice both your swim-to-bike transition and bike-to-run transition in training. You can practice them during a brick workout or as a stand alone practice. Follow these tips for faster bike-to-run transitions during your triathlons and save minutes on your race time.
The first thing you should do for a faster transition is to walk the transition area before the race; Understand the layout, know where the entrance and exit are, and remember where your bike is. Use landmarks to remember all locations. This will save time and confusion during the race.
Also, if you can do something on the move, it will be faster than remaining still and doing it at your transition area.
On the Bike:
– Similar to your swim-to-bike transition where you want to prepare your legs for cycling, here you’ll want to prepare them for running. Near the end of the bike, switch to an easier gear and do more spinning. This will prepare your legs for the run.
Getting Off The Bike:
– A flying dismount is the quickest way to get off a bike. So it would be advantageous to learn both a flying mount and dismount. But ultimately, doing a dismount technique that you’re most comfortable with will be the fastest for you. DO NOT attempt a flying mount or dismount on race day if you’re not comfortable with it or haven’t practiced it. On race day, get on and off your bike the best way you know how so that you’re in control of your bike. The more comfortable you are with a technique, the faster it will be.
– If you’re doing a flying dismount, take your feet out of your shoes about ¼ mile before transition and pedal with your feet on top of your bike shoes.
In Transition:
– Never sit down in transition: it’s slower, you could get in someone else’s way, or you could cramp up. The only exception to this is if you’re doing an Ironman. Change tents will have folding chairs and volunteers to help you if needed.
– Use Lace Locks or another type of speed laces on your running shoes to save time from tying your laces.
– Run without socks. If you must run with socks, scrunch up or roll them while setting up your transition area so that you can quickly pull them on when needed.
– Grab your hat, race number belt, and nutrition and keep moving. Don’t eat in transition or stop to put on your hat, you can do all that on the move.
Bonus Tip:
– Once in T2, rack your bike THEN remove your helmet. Avoid disqualification or penalties by keeping your helmet on and clipped at all times while with your bike. Your helmet should be the first thing on and the last thing off.
– Know the rules of racing triathlon to prevent penalties or disqualifications:
Become a member of Club Rise Endurance today and get access to all of our partner discounts, including helmets, goggles, sunglasses, power meters, and wetsuits.
Share the love! - - >
