7 Steps to a Faster Transition

Spring signals the arrival of three things: warm weather, the Easter bunny, and triathlon season. And as such, we’ve already seen several TFE athletes dawning swimskin, lacing up the Nikes, and dialing in that aero position in hopes of fast times this race season. There is so much that goes in to racing- and April is usually the first month where we get to dust off the cobwebs of Winter and see the results of all of that off-season training.

As athletes, we spend months dialing in our FTP on the bike, refining our swim technique in the pool, and hammering out tempo runs on the street. Yet many times triathletes neglect one very important element of our race: the transition.

​There is the one place during a triathlon where everyone is equal - the transition. A speedy transition doesn’t require any great amount of talent or skill. It doesn’t demand hours of training and the most cutting edge gear. It’s the one time where the ordinary back of the back age-group athlete can be just as fast as the the seasoned pro or elite level athlete. And it's apparent in every triathlon you’ll see.

In fact, I remember witnessing this last year while coaching a few clients and friends at a 70.3 race in Florida last year. As I cheered each of them on, I also watched other athletes as they entered and exited transition, some fluidly and some not so much. In one instance, I was surprised to see an Ironman All-World Athlete (someone who is ranked in the top 5% of Ironman age-group athletes) running up from the swim in a complete panic. First, she couldn’t find her bike, and when she finally did, she struggled to get her wetsuit off, sitting on the ground tugging at her ankles as she muttered the occasional curse word. After a minute or so she finally won the battle with the wetsuit and hastily grabbed her helmet, put it on and fastened it...backwards! Then, she struggled to put on her socks, then finally her shoes, and rushed out of transition. I was taken aback by what a challenge the transition was for her. This was a very good athlete- super fit, very fast, obviously very accomplished- but her transition was a disaster.

While the transition only accounts for a fraction of the overall time of the race, those minutes do add up- especially if you’re on track for a PR or podium finish. But more importantly, frantic, disorganized transitions can create stress, elevating the heart rate, and ratting the nerves when an athlete needs to remain calm and stay in control. So, how do you succeed at the shortest part of a triathlon? 

Check out these 7 steps for a faster transition:

• Keep it simple. Regardless if your transition is during an Iron-distance event where you carry your run and bike gear bags with you into a changing tent, or wether your transition is laid out on a towel next to your bike, less is more in transition. So many times I see cluttered transitions as athletes have nutrition, extra bottles, and different gear choices, which lead to having to make too many decision on the fly. Do yourself a favor and make the transition clean and simple, with only the elements you need- nothing extra. While there is no ‘right way’ to lay out gear in transition, a good rule of thumb is to lay out everything sequentially- bike shoes laid out first (if not already attached to pedals), helmet on upside down on top, glasses inside the helmet, then running shoes laid out, etc.
• Mark your spot. (Mark your bag if during an Iron-distance event) If you’ve ever spectated during a triathlon, you will are always see athletes racing frantically into T-1 and run right by their bike! Not good. Make sure to mark your spot with a brightly colored towel. Also, take mental note of any permanent landmark that helps you identify your bike- it could be a lamppost  tree, or banner alongside the transition fence. Back in the day, people used to tie helium balloons to the bike rack to help them find their bike! (now that's against the rules though)
• Master your wetsuit. Wrestling with your wetsuit uses up valuable mental and physical energy. Learn how to get out of the wetsuit quickly and cleanly. Prior to the putting on my wetsuit,  I use cheap hair conditioner like lotion to cover my arms from shoulder to wrist, and mid-thigh to ankle. When the water and conditioner combine, the slippery mix helps the wetsuit slide off quickly with a few tugs. Add a bit of Bodyglide to your neck and under arms, to help prevent any chaffing. Become familiar with how your suit fastens - does it zip up or down, does the leash hang down or loop up. Be ready and able to strip it off fast! 
• Prep your bike. At a small half-iron event years ago, I ran out of transition, threw a leg over the bike and starting stomping on the pedals, only to realize I’d forgotten to zero out the Garmin head unit (computer). While rolling down a residential street at 24 mph, I clumsily knocked the unit completely off the bike as I attempted to zero it out and steer simultaneously, and it tumbled into someone’s front yard. Lesson learned: always zero out your computer prior to starting the swim- also, check your tire pressure, be sure your hydration and fuel are stowed correctly on the bike, and make certain the chain is in the right gear to start the ride. Then, rack the bike facing outward. Remember, the bike is the longest part of the race- make sure it's ready to go. 
• Speed laces on the run. This is a no brainer. Elastic (or speed) laces are cheap and simple to use. Nothing is as disheartening as seeing and athlete burn valuable time fumbling with their running shoes as their competitors simply slip on thier shoes and run away. Don’t get stuck tying your shoes in transition.
• Prepare mentally. This goes without saying- especially when it comes to the particulars of a specific event. Know where you come out of the water and enter the transition- do a walk through the day prior to rehearse how you will navigate the transition area to get to your bike. Familiarize yourself with where the bike entrance and exit are, and decide how you will set up your area the morning of the event. Mentally rehearse your race prior to your starting the event- including the transitions.
• Practice, practice, practice. This goes without saying. Just as you would practice swimming or running, do the same with your transitions. Next swim session, do a few laps with your wetsuit (ignore the weird looks), and time yourself to see how long it takes you to take it off. Find an empty parking lot and practice running with your bike holding the saddle to steer. If you’re so inclined, practice mounting your bike on the fly (ESSENTIAL IF YOU PLAN ON DOING SO RACE DAY), and then practice your bike dismount. Each brick session, simulate the transition by sliding on your shoes and heading out with hat and fuel/hydration in hand, adjusting while you run.

The transition is the easiest and shortest part of the race. Using these 7 steps, you’ll have a fast, fluid transition and save valuable time as you race toward a PR, a podium spot, or just feeling like a pro.