How to have a successful transition
By Matt Zepeda
QKeep it simple
The first mistake I see most triathletes make is that that they bring too much equipment to transition. An unorganized, cluttered transition will lead to extra time and mistakes in transition. Each athlete will only have space for his or her bike and an area the size of a smaller towel. An athlete will be at their fastest during transition when he or she is most efficient. The fewer tasks you have to do in the transition area, the faster you will go. Keep things as simple as possible with the least amount of gear and have a successful transition.
Create, practice and visualize your plan
Have a plan of the exact steps you will take during T1 and T2. Then practice them over and over again until you are efficient and fast by making no mistakes. Practice them physically several times in training and then rehearse them mentally before and on race morning. By the time you are in transition on race day, you should be moving on autopilot.
Know where you are going
Nothing can frustrate an athlete faster than to get lost in transition. In every triathlon, you will see athletes running around looking for their bike location. Note the rack and your exact spot in transition and how to find it from the swim exit and bike entrance. It is a good idea to count the racks from each entrance to your rack. From your rack, know where the bike and run exits are and the quickest route to them.
Mount and dismount line
In every triathlon there will be a line just outside of transition where an athlete can mount hir or her bike going into the bike leg and then dismount before the same line coming back into transition. It is a penalty if an athlete does not do this, so make sure you know where this line is before the race starts.
Pre-handle the little things
Take care of everything you can before the race. All items for the bike discipline should be attached to the bike prerace. A couple of examples are to tape gels to the frame and have water bottles in the carriers. Your race number should already be on your race belt for the run, and running shoes should have speed laces so you don’t spend time tying your shoes.
Remember to plan and practice your transition before you show up on race day. Don’t try anything new on race day. When you keep it simple and efficient, it will make race day faster and a better experience.
Quick transition list:
Swim
Towel
Timing chip
Body glide
Wetsuit
Swim cap
Goggles (and spare pair)
Bike
Bike
Bike Shoes w/speed laces
Bike shoes
Helmet
Sunglasses
Run
Shoes w/speed laces
Number belt
Visor/Hat
Nutritional needs
Matt Zepeda is the Head Coach at Zoom Performance and is a USAT Level 1 Certified Coach. He can be contacted at matt@getzoomperformance.com.
