Transition Tips: part 4 of 4

Transition Tips: part 4 of 4 (March 24, 2008 )

Today is the final in our four-part series on transition tips from ITU Sport Development Manager Alan Ley: Triathletes are the best at practicing running drills, swimming skills and cycling mile after mile to gain a few seconds of speed and efficiency. But the swim to bike (T-1) or bike to run (T-2) transitions are usually neglected until race morning. By following a few simple tips and practicing transitions prior to race morning triathletes can reduce their stress and anxiety and see a reduction in their finishing times without adding a single interval to their training. TRANSITION TIPS Part 4: 11. The first thing you need to think about after leaving the T-1 is to get away from the confusion of the crowd, get settled in and relaxed. Then hydration and nutrition. 12. The first thing you need to think about after leaving T-2 is form, form, form. 13. Know where the mount and dismount lines/areas are. Check back soon on triathlon.org for more Training Tips. Click here to read part 1 on Transition Tips Click here to read part 2 on Transition Tips Click here to read part 3 on Transition Tips Click here for videos and more training tips Before coming to ITU as Sport Development Manager, Alan Ley was Coaching Education Manager for USA Triathlon. Alan was trained at the USOC Coaching College, certified by the American College of Sports Medicine and American Council of Exercise and is currently a Level 3 Elite Triathlon Coach. He holds degrees in exercise science and hospital administration.

Transition Tips: part 3 of 4

Part three in our four-part series on transition tips from ITU Sport Development Manager Alan Ley: Triathletes are the best at practicing running drills, swimming skills and cycling mile after mile to gain a few seconds of speed and efficiency. But the swim to bike (T-1) or bike to run (T-2) transitions are usually neglected until race morning. By following a few simple tips and practicing transitions prior to race morning triathletes can reduce their stress and anxiety and see a reduction in their finishing times without adding a single interval to their training. TRANSITION TIPS Part 3: 8. Place your glasses in your helmet with the straps on the outside of the helmet. 9. If you use Bodyglide or a lubricant to help with wetsuit entry be careful not to get it on your fingers and then touch your swim goggles. 10. Your first transition begins about a minute before you exit the water. Start thinking where your bike is racked and how methodical and relaxed you will be during the transition. Check back soon for part four in our series on Transition Tips Click here to read part 1 on Transition Tips Click here to read part 2 on Transition Tips Click here for videos and more training tips

Transition Tips: part 2 of 4

Part two in our four-part series on transition tips from ITU Sport Development Manager Alan Ley:

Triathletes are the best at practicing running drills, swimming skills and cycling mile after mile to gain a few seconds of speed and efficiency. But the swim to bike (T-1) or bike to run (T-2) transitions are usually neglected until race morning. By following a few simple tips and practicing transitions prior to race morning triathletes can reduce their stress and anxiety and see a reduction in their finishing times without adding a single interval to their training.

ITU SPORT DEVELOPMENT TRANSITION TIPS Part 2:

4. Make sure your bike is in the right gear for the course demands.
5. Rack your bike securely. The last thing you want to happen is for your bike to fall over or get knocked over.
6. Mentally rehearse or better yet, walk the entrance and exit path you will use.
7. If it’s a wetsuit swim put your bike/run clothes and race number on under the suit.

ITU Tips

Transition Tips: part 1 of 4 (February 11, 2008 ) Today we start the first of a four-part series on transition tips from ITU Sport Development Manager Alan Ley.

We know that triathlons consist of three disciplines; swimming, cycling and running – plus two transitions. Triathletes are the best at practicing running drills, swimming skills and cycling mile after mile to gain a few seconds of speed and efficiency. But the swim to bike (T-1) or bike to run (T-2) transitions are usually neglected until race morning. By following a few simple tips and practicing transitions prior to race morning triathletes can reduce their stress and anxiety and see a reduction in their finishing times without adding a single interval to their training.

ITU SPORT DEVELOPMENT TRANSITION TIPS Part 1:

1. Keep your transition area simple and clutter free. Leave all the gimmicks and non-race essential swag in the car.
2. Make sure your helmet is the first item to put on and the last to take off.
3. Set up your transition area the same way all the time. Everything should be automatic and rehearsed before race morning. Repetition creates efficiency.

Check back soon for part two in our series on Transition Tips