As discussed at our last bike-run workout, transitions are all about being efficient and a key part of that is keeping it as simple as you can.
Exiting the water:
If you have the chance, try to exit the water alone or with as few people as you can. It's easier to maneuver when there are fewer people to dodge or accidentally bump into - be it you bumping them or them bumping you.
A lot of people will walk from the swim end to the bike area. Don't walk. At the very least, run slowly. The clock keeps ticking so keep moving.
Leave your swim cap on your head and your goggles too.
Using your hands - they are free because they aren't holding anything, unzip and pull the wetsuit off your shoulders and your arms until it sits at about your waist. You should have ample time to do so before you reach your bike.
Once you get to your bike, you'll be able to strip off the rest of your wetsuit easily because you've used some vasoline or cooking oil spray on your lower legs before you put it on, as you did with your forearms.
In T1:
Ahead of the race, set up your helmet, upside down, so that all you need to think about is lifting it up and onto your head .. practice doing this at home with your helmet resting on your aerobars or on the ground beside your bike.
One tip is to close your eyes as you place the helmet on and focus on finding the straps and snapping them together.
Slide on your sun glasses, which you can strategically place on your bike or on the ground near your helmet.
And then lift your bike and go. (Before the start of the race, put your bike in an easy gear. And put your drinks and other nutrition on your bike or have them ready to put into your jersey.)
Remember if you move your bike before your helmet is on and straps snapped, you will be disqualified.
*Depending on the weather you may want to wear gloves and/or arm warmers or a light vest or jacket. Again try putting these on in training. There's a bit of an art to putting on clothes when you're soaking wet.
As you exit with your bike, you'll have to cross a specific line before you can climb on. Take a few extra steps beyond the line and get clear of others trying desperately to mount their bikes on the line. It's wise to avoid the guy who's going to fall over and block you or unwittingly knock you over.
Entering T2:
Don't wait til you touch the dismount line to get off your bike. It's OK to dismount a few feet early and then run with your bike. Again, practice climbing off your bike and practice running in your bike shoes. Find out where you prefer to hold the bike as you run .. one hand on the middle of the handlebars .. one hand on the saddle .. run with the bike on your right or the left ..
Whatever you do, don't touch your helmet until you rack your bike! If you unstrap it before you rack your bike, prepare to be disqualified.
In fact, leave your helmet alone until you've got your running shoes on. Then unstrap it and get running.
Look to replace your normal shoe laces with speed laces .. and practice using and running with them ahead of race day. Never try anything new on race day.
Putting on socks on wet feet can be a challenge. You can have a small towel in transition to dry your feet. Other tips include turning your sock partly inside out and putting a layer of vasoline on it .. and then essentially rolling the sock onto your foot. Unless you are used to running without socks, take the time to put them on. It will be far more comfortable and that does matter when racing.
Depending on what you're used to doing, have a running cap ready. Some people have a pair of sunglasses for the bike and a second clean pair for the run. (*Note: you won't have time to properly put away a pair of glasses if you're keen to get running fast.)
Have your nutrition for the run ready so all you have to do is pick it up and either carry it (in a fuel belt or a gel flask).
If you have any questions, please don't hesitate to ask .. triathlete_tim AT yahoo.com
See you Tuesday for our second bric workout.
*A few of these tips came courtesy of Aussie pro and Olympic hopeful Lisa Marangon, a former training partner from Sydney. http://www.lisamarangon.com/
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