HILDEKQ'S Magnificently Motivational Mentor Group - CLOSED (Page 9)

So I want to talk about transitions .... a very important part of your race, and a good way to pick up some free speed.  Even if you have a few races under your belt, it's still good to practice them.  I set up a transition area in my backyard.  I have backyard pool, but even it you don't, you can get your feet wet and practice swim-bike (T1), ride around the block, dismount and then do bike to run (T2).

Setting up your transition area:  Less is more.  You won't need a huge suitcase full of stuff.  I bring a pretty big gym bag for my transition bag that will fit my bike shoes, my running shoes and my helmet as well as the other stuff.  Lay out a small towel or mat... nothing too large, you don't want to be THAT guy or girl that takes up too much space!  On the towel you will have your bike shoes, socks if you are wearing them, and running shoes on top of your hat and race belt with number, and maybe a water bottle to wash off your feet.  On my bike I have my helmet upside down, my glasses are open inside of that, and my Garmin on the wrist band.  I put the empty transition bag underneath my bike or at the back of the towel, somewhere where it's still in MY space.  When you leave for the swim you'll either be wearing or carrying your swim cap (colored by your swim wave) and goggles.  I go barefoot, some people will buy a cheap pair of flip flops and abandon them.

Transition practice is pretty much like you will race.  As you exit from the swim (or get your feet wet), run to your transition area.  I run through the grass to simulate my feet getting dirty.  Take off your cap and goggles as you run, dump them in the transition bag.  Most of the dirt/debris seems to fall off as you run to your spot.  If you need to, spray some water from your water bottle on your feet.  I do my socks first... a tip, when you put your socks in transition, put them on and then ROLL them off, leave a small toe pocket.  When you go to put them on, bend over (sitting down wastes valuable time), stand on your heel, raise your toes, slip on the first sock and roll it up over your heel.  Put on your bike shoe, repeat for the other foot.  Glasses, helmet, Garmin (opt.) on.  Unrack your bike and "run" to the mount line.  Another hint, have your pedal set for when you get on.  I always clip in first with my right foot, so I have that pedal set at about 3:00, ready to go.  Ride around the block, bring it back and dismount before the "line".   Run back to your rack, rack the bike, helmet off, bike shoes off, put on the running shoes (I suggest you use shoelaces like Yankz, something that turns your shoes into slip-ons so you don't have to tie them).  Pick up your hat and race belt and I also carry a small "sweat" towel, grab all that and GO, you can put them on as you are running out.

That's about it... the more you practice, the more it becomes automatic and the quicker you will get.

As far as race day, sometimes the transition spaces are assigned, you have no choice.  Sometimes they are assigned by a group of race numbers, and sometimes you can choose any spot.  It pays to get to the transition area EARLY the day of the race, you'll get a better spot and will be able to check out the swim entrance, bike exit, run out and run in.  If you get to choose your spot, the end of the rack is usually the first pick.  It helps if you can find a landmark to help you find it... one time mine was next to the only tree in the transition area, another time it was just off the loudspeaker.  If there are no landmarks, count the racks from where the swim comes in and also where the bike comes in.  Most triathletes are very friendly and nice, but as with anything there can be douchebags out there... your helmet may be knocked off your bike and not put back, latecomers might move bikes to squeeze theirs into the best spots (THAT irks me to no end!).  If you get to your race and you have a question, just ask someone, I've found that everyone out there has been VERY helpful and not at all condescending.  Everyone has to have a first race and we've all been there.  

That's all I can think of for now... if you think of a question, or if you have a tip that works for you in transition, please post!  I've seen races won or lost in transition! 

Go, racers, go!! You're all AWESOME, and will be GREAT!!!! *cheers and waves pompoms*

I am also racing on Saturday in a 10K trail run in Woodstock VT GOOD LUCK RACERS!!! Are any of the people doing Tri's this weekend doing their FIRST one?

Thanks for the transition tips - I need to start practicing them for sure.

Edited by PTWykes 2010-05-05 6:41 PM

Hilde, thank you for the transition info!  There is a lot of great wisdom and experience packed into that post.

Good luck to everyone racing this weekend!  I am off on vacation until Monday night.  

David 

That's because we have the BEST mentor, of course!!! *grins* Yay Hilde!!

Aw shucks, thanks Alex....

GOOD LUCK TO ALL THIS WEEKEND'S RACERS!!

Hilde, thanks for the transition tips. I got as far as practicing wetsuit installation and extraction this morning. Holy cats, I don't know if that thing shrunk in the lake or if it's supposed to be that tight, but I was exhausted by the time I stuffed myself into it! That's more strenuous than the swim itself!

And in other news, after an unseasonably cool spring here in PHX (translation: NO heat acclimation for me), the forecast shows a high of <<97>> for Saturday! NOOOoooooo!!!

Turtle... soon to be turtle soup, I'm afraid 

Ah yes, I kind of forgot that whole wetsuit thing in my transition post.... mainly because I've only done one, most of the time the water is HOT in Texas!  Yep, they fit tight, I kind of like it because it holds in all my flabby parts!  And I ALWAYS get one foot hung up in it that won't let go...

And as far as heat acclimation.... well, at least the tri is first thing in the morning so it should be cooler.  And everyone should be in the same boat, so you shouldn't be at a disadvantage, Turtle.  Turtle soup??  REALLY??  You're going to be the turtle that wins the race!

Edited by hildekq 2010-05-06 2:52 PM

Yea turtle, you get to win (not like all of those hares that have a poor work ethic)

Hear, hear! You'll be zippin' on past everyone like those turbo-charged turtles in the old Looney Tunes cartoons! Go, Turtle!

My pleasure!

Well, Janet... only good thing is it's not in te 90's!!  And we'll all be hoping for a tailwind on the last stretch!!  Oh, and for NO RAIN!

Whew! Maybe you could rig up a sail! I'd gladly send you some of my dry heat for a gust or two of your cooling breeze! 

GOOD luck to all who are racing this week, hope you achieve your goals and have fun.

TGIF everyone... have a great weekend, if you're racing leave it all out there on the course, no regrets!  If you're training, train hard, but safe.  And Happy Mother's Day to all the moms in our group!

Just got back from the pre-race Expo, got to rack my bike, so one less thing to worry about tomorrow. And, I found the PERFECT shirt:

 





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Love the shirt Turtle!

Good luck to everyone this weekend! Can't wait to read about the races!! 

Awesome shirt, Turtle! How much fun to have that in your wardrobe as you go blitzing past others on the run tomorrow....

GOOD LUCK, racers! Have a great time!

Fellow non-racers this weekend, let us continue the awesome work as we cheer the racers on!

And Happy Mother's Day to all the moms out there, too!

LOVE the shirt Turtle - that is perfect!

Thanks for all the good luck vibes and the mothers day wishes

Forecast here is for 45 degrees and and 70% chance of rain...I'm gonna freeze my behind off and be wet and muddy (trail run) - all in fun...just hoping I doing slip in the mud and end up getting hurt. I'm not going to whimp out though - I'm going through with it!

"Here is the weather report for Saturday: Saturday: A 40 percent chance of showers, mainly before 2pm. Mostly cloudy, with a high near 45. Breezy, with a west northwest wind between 25 and 28 mph, with gusts as high as 38 mph.  I should have the wind to my back after the turn around!  Lets just hope it doesn't rain too!"


Hi Janet.......I just love Michigan weather!

Edited by mistercdub 2010-05-07 8:53 PM

Great shirt Turtle!!  Too funny!!

40 degrees, steady rain, and LOTS of mud but an AWESOME trail - it was beautiful! I felt slow/sluggish but my time turned out not as bad as it felt(55:05 for 6.2 miles). A bit hilly but, really quite nice...nothing like 2 weekends ago!

Just got home and showered after my Sprint. I'll do an official race report later. It was lots of fun- the lake swim was pretty wild navigating my way through all the swimmers. The bike also went pretty well - I found my experience as a motorcyclist actually helped a lot- you wouldn't BELIEVE how many people I passed coming out of the turns (and there were a lot of turns on this course). Of course, many of them passed me back on the next hill because they were fitter and faster than me, but I'd get them at the next turn. If you slow down for turns, it takes a LONG time to regain that lost ground. I struggled a bit in the run with some light-headedness which turned to full-on grey-outs after the finish. Still a little light-headed now, as a matter of fact. Probably because today was the day of my monthly whopper headache (thanks again, mother nature!). I took a megadose of caffeine and some ibuprofen this morning and forgot all about it, but that may be why I feel so funky. 

As soon as the queasiness subsides, I'm heading for a post-race chow-down at the all you can eat salad buffet! 


Turtle