Triathlon’s 4th Discipline - How to Become an Expert at Transitions
Written by Jim Levesque, Owner and Head Coach at Grit Endurance. Learn more about Jim’s background here!
Many triathletes make the mistake of overlooking the importance of transitions to their overall race day experience, but it can be hugely important to not only your overall finish time, but also your stress and anxiety during the race! Here are 5 tips to help you become an expert at your transitions:
Keep it simple – Less is more when it comes to transitions, bring what you need and will use, but don’t overdo it, having less gear will make you faster 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 nutrition items like gels or salt, 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 forget 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!
Looking to practice under the guidance of a USAT Certified Coach? We are offering a free transitions clinic on Saturday, August 17th, at 2pm! More info here!