Improving Triathlon Transitions Alan Finder 14 January 2015 CDTC Winter Lecture Series #1

Agenda Introductions/About Me Transition Setup T1 Tips T2 Tips Questions

About Me Multisport athlete since 2007 Member of Challenge Family Triathlon Team Get 10% off Challenge Race Entry – AFTRI15 Racing History: 2 x Full 5 x Half Many Olympic and Sprint Events Wins at: CDTC Crystal Lake Triathlon – 2014 Delmar Duathlon – 2012, 2013 Moreau Lake Aquathlon – 2013 Running, Cycling, and Swimming

Transition Setup – Bike Placement Place bike in front of bike rack number Move in direction that the bike rack number is facing Majority of bike in front of bike rack number

Transition Setup – Gear Placement Your personal space Towel, Tmat, Tshirt, etc. Position gear in order of use Bike Gear Shoes can be clipped in to pedals Rubber bands Helmet on aerobars – storage Straps flipped out Sunglasses Nutrition Computer, GPS, etc. Set to “Auto Pause on Stop” Proper gearing for Bike Out Run Gear Shoes TriSlide on heels, tongue, instep Socks – HIM or longer Watch, GPS, etc. Hat, Visor, etc. Race Belt “Be quick, but don’t hurry” - John Wooden

T1 – Swim to Bike Know where your bike is During setup, walk from Swim Exit to Bike m before Swim Exit Kick, kick, kick – get blood to legs Running into T1 Peel wetsuit to waist, goggles off, cap off Removing wetsuit Peel wetsuit down to ankles Stomp, stomp, stomp, until feet are free Cut wetsuit at calves diagonally TriSlide (SBR Products) makes everything easier Drop wetsuit in place, don’t cover up run gear

T1 – Swim to Bike ctd. Buckle helmet first 2-4min time penalty! Socks Waste of time under HIM distance  use TriSlide to prevent blisters If needed, roll down & use corn starch to absorb water All nutrition should be on bike Water/sports drink, gels, bars, salt, etc. Electrical tape gels to top tube Shoes Clipped In: Rubber bands Run out w/ bike Flying Mount or stationary mount Shoes not clipped in: Fasten as normal Run out w/ bike Stationary Mount

T1 – Swim to Bike ctd. Flying Mount Run past mount line with bike on right side Do not stop moving Place both hands on handlebars Jump over saddle Land on thigh! Pedal with feet on top of shoes Gain speed, coast, slip feet into shoes Ride until you have some space Head up No weaving around – stay straight

T1 – Swim to Bike ctd. Stationary Mount with shoes clipped in Run past mount line with bike on right side Stop Avoid middle of mount area Step right leg over bike Right foot into shoe Push off with left foot & start pedaling Gain speed, coast, slip left foot into shoe Ride until you have some space Head up No weaving around – stay straight Why keep your shoes clipped in? Barefoot running is faster Cleats are slippery on pavement Cleats get damaged on pavement Less stationary time in T1

T2 – Bike to Run Shoes off half mile before T2, pedal with feet on top of shoes Low gear, high RPM – spin the legs out Top off on nutrition and fluids Running dismount – always Feather brakes, swing right leg over and behind left leg Slow down until comfortable Step right foot down into a jog Run bike back to spot Walk this route pre-race Rack bike by handlebars Helmet off

T2 – Bike to Run ctd. Socks Unnecessary under Half Distance Toughen up your feet Roll down and use corn starch if needed Shoes on Speed laces Dial in fit before the race TriSlide on tongue, heels, and instep Nutrition as required Grab race belt, gps, nutrition, etc. Run out with gear in hands Put on as you run

General Guidelines Transition time is free speed +15s in T2 = 5s/mi in 5k run You are always racing! Do not move frantically “Be quick, but don’t hurry” – John Wooden Every motion has a purpose, be deliberate Slow down so you don’t make mistakes Preparation is crucial – practice, practice, practice Summer Open Water Swims

Questions