Advice for the New Triathlete: Transitions

With so much of an athlete’s training being focused on the three disciplines of triathlon, swimming, biking and running, the fourth discipline—transition—is often overlooked. That’s too bad because it’s one of the places where a lot of time can be saved. 

I’m no coach nor am I recognized expert, but I’ve done enough races of the last five years to have become quite familiar with the art of transition. I offer the following advice to newbies based on those experiences.

 

Before Race Day

I am working on the assumption that the athlete is in possession of and familiar with the following:

·         A race belt for holding your race number (a.k.a.: bib)

·         A triathlon wetsuit

·         A bike that utilizes a binding pedal system like KEO or Speed Play

·         Standard kit meaning a pair of triathlon shorts and a jersey, a single piece kit or bibs

·         A triathlon watch (this is optional but fairly common)

How you pack all of your stuff up is entirely up to you as far as I am concerned. An orange five gallon bucket from the home improvement store? Sure. A traditional triathlon back-pack style transition bag? Always good. A plastic laundry basket? It that works, fine. Whatever your choice, the idea is to make it as easy as possible to get it from your car to transition with a possible stop to pick up your race packet in case you have not already done that.

I use a checklist to pack my bag the night before a race. It’s slow and a bit tedious, but it helps me from forgetting something.

Setting Up Your Area

While some races use multiple transition areas (one for swim to bike and a different one for bike to run) most that I’ve participated in have just a single space. This seems to be especially true for sprint and Olympic distance events. Whether you are setting up in one place or two, the principles discussed here are the same.

One common mistake both rookies and veterans make is to turn their transition area into their base camp. That’s not the purpose and quite often you end up taking up way more than your fair share of space. You should set up your transition area with the idea of getting through it as quickly and effortlessly as possible. Items not needed for the race should be stored back in your vehicle or as much out of the way as possible.

I use one of the towels that I got from a race. If you don’t have one, use a bathroom hand towel (the one that’s between a washcloth and a bath towel in size). Anything bigger than that is too big.

A good rule of thumb is to place items on the towel in reverse order of which you will need them. For example, shoes tend to go on last so I put those on the towel first. If you are using nutrition, that can go in your bike shoes (I tuck a couple of gels in my shoes such that I can grab them easily). I don’t wear socks on the bike and I recommend you don’t either but if you really feel you need them, you can put socks, rolled about halfway down in each shoe as well.

Next to my bike shoes I place my running shoes. I do run in socks so I put those in my running shoes. On top of them I place my running belt which already has the bid on it. If you have to pick up your bib on race day, then put it on the belt now. Atop that goes my visor (or running hat if I’m wearing that instead). My helmet, beanie (which I need to keep sweat out of my eyes) and sunglasses are placed my aerobars. If you are riding a road bike with just the traditional drop bars, you can hang your helmet by its strap. In either case, just make sure it is secure and cannot be knocked off easily.

Believe it or not, you’ve just set up your transition area. It really does not need to be more involved than that. If you are parked nearby, it’s never a bad idea to pack up anything else and put it back in your car. That’s not always possible however so another option would be to just pack it all in a bag and keep that tucked under or right next to your bike. The point is to use up as little space as possible. This is both to make it easier for you to get in and out of the area as well as to show some courtesy to your fellow athletes.

If you are using a triathlon watch, be sure to set it to the proper multi-sport mode and ensure that it has the order of sports (swim bike run) and includes transitions. If you are diligent about tracking, no timing data will ever bet your own.

Guys may choose not to wear their jersey under their wetsuit but I recommend that you do. It’s hard to pull a jersey on over wet skin and you can lose time try to get it untwisted and put on. The exception to this would be if you are in an event where wetsuits are not allowed. In that case, you could put it on in T1. On or off, however, if you are wearing a chest strap heart rate monitor, put it on before donning your wetsuit.

Marking Your Area

I’ve heard some interesting suggestions on how to find your spot as you run into transition. Balloons have long been a popular choice but that fails if too many people use them. You also can’t guarantee it won’t pop during the commotion of athletes coming and going through the area. I do the following:

1.      Look for landmarks. I may see that I am lined up with a distinct looking tree or light pole. I might see a dumpster or some other non-mobile landmark nearby.

2.      Count the racks. If the area is asset up with rows of bike racks, I’ll start from the entrance coming from the swim and count the number until I reach mine. If the entrance into transition coming off the bike is in a different location (and it usually is) I’ll count from that direction too.

3.      Walk the route. Finally, I’ll walk the route and make a mental film of what it looks like to make the trek from the transition entrance to my spot.

Doing these things has always helped me find my bike. On a couple of occasions when I didn’t I had to go looking and that sucks.

 

T1 – Exiting the Swim

As you leave the water for a swim, it’s likely you’ll cross a timing mat under a blow-up arch. This is the place I usually hit the lap button on my watch indicating that I’m out of the water and have begun my first transition. Even if that mat is not there or further away, this is when I note the end of the swim. From my perspective, if I’m not in the water, I’m not swimming and that time should not be counted toward. Official race times may not reflect this.

The majority of races I’ve done do not have wetsuit strippers. When they do, I’ve usually taken advantage of them but I don’t think there is a right or wrong answer. If they are there, and you want to use them, you’ll need to get out of the top half yourself. If you have a watch strapped to your wrist, take it off and put the band between your teeth. This is only temporary but you’ll need both hands for the moment. Once you’ve unzipped the back, pull your swim cap and goggles off and hold them both in one hand. As you pull your hand into your sleeve, the goggles and cap will end up being captured there and you no longer need to worry about them. Get the other sleeve off and pull the top half of the suit down so that it hangs at your waist.

Now, just lied down in front of the strippers (they usually work in teams of 2) and they will pull the suit off your legs. When you stand up, they’ll hand it back and you are good to go. One word of caution, however; there are lots of people running by you so look around and make sure you don’t have a collision. 

In the absence of strippers, everything you do leading up to that point is the same. You should do it as you are jogging toward the transition area. You’ll leave the lower half on until you arrive at your spot in the transition area.

Upon arriving place your watch on the bike mount if you are using one. Assuming you still have the lower half of your suit on, pull it down to your ankles and then step on it as you pull the other leg out. Repeat the process and you should be good to go. If you have to force it or pull especially hard, stop and use your hand to help you. No saved amount of time is worth the cost of replacing a ripped suit.

Wad up your suit as best you can and set it in an out of the way spot in your own transition space. The idea is that you are being mindful of others around you.

The next step is to don your helmet. This should be done before anything else. Get it on and strapped, and then put on your sunglasses. Having your helmet on and strapped before doing anything else is the best way to avoid being penalized for not having it on. Officials absolutely will penalize you if you so much as mount your bike without the helmet on and strapped.

If there is nutrition on or in your bike shoes, place it in one of the back-pockets on your jersey. If you are wearing socks on the bike, pull the unrolled portion to cover your foot up to about the ball and then roll the rest back up past your heel to below your ankle. You may see at this point why it’s hard to put socks on wet feet.

 

T1 – Starting the Bike

Get your bike shoes on and buckled down. Some more experienced athletes like to leave their shoes on their bike already clipped in and then get their feet in after they’ve started to ride away. You might be able to do this with lots of practice, but it’s not easy and mistakes can lead to wrecks. I suggest running, with bike shoes on, out to the mount line. Just run carefully because bike shoes make for easy slipping.

I prefer to clip in one foot before I start riding. No matter how much trouble I have with the second, at least I can keep moving forward if one foot is clipped in. Be careful around the mount line. It can get busy and sometimes, someone will set up directly in front of you making it impossible to move forward without going around them. Without much momentum, you’ll likely stop or tip (I know because I have).

Once you are underway, press the button that advances your watch from T1 to Bike, get your other foot clipped in and you are good to go. This is likely to be a congested area so move cautiously and pass with great care. Things to tend to open up not long after you are down the road.

T2 – Exiting the Bike

As you roll back toward transition, your mind will likely be on the upcoming run which is understandable. However, the next step is not the run but the transition to it. Again, the more experienced athletes may get their feet out of their shoes and rest them on top. That’s not impossible but it still carries some risk so unless you are well-practiced, leave your shoes on.

One step you can take it is to unclip one foot. I prefer my left but which one does not matter. As you slow toward the dismount line and then stop, place your unclipped foot on the ground and swing your opposite leg off the bike. Now you can run back to your spot.

With no wetsuit this time, the process is easier. Just as the helmet was the first thing you put on, once your bike is racked, it’s easiest to take it off first and ensure you won’t forget to do so. Place it back on the handle bars. If you have your watch on a bike mount, remove it and put it back on your wrist. Now it’s time to remove your bike shoes and put them back to their original position on the towel/mat.

T2 – Starting the Run

If you have not put on socks, this is the time. You’ll see that they go on dry feet quickly and easily. If you don’t currently use some form of speed laces like Yankz or Lock Laces, I would recommend doing so. I can put both shoes on in just a few seconds this way. Once those shoes are on, it’s time to grab everything else and get moving.

As you run out, put on your race belt. Usually this means putting it on backward so the buckle is in front and then moving it around so the number shows in front. Next up, don whatever head cover you have. As you cross the line, arch or other item marking the transition exit space, press the button to advance your watch from T2 to Run.

 

If you are reading this ahead of your very first race, I wouldn’t worry too much about flawless execution. Successfully transitioning takes time and practice so the best thing you can do is learn what worked, what didn’t and what you’ll do differently next time. As you watch your results and look for ways to improve your time, you may find that a couple of minutes shaves of the transition could be the difference that gets you a PR!

Thanks for reading.

Advice for the New Triathlete - 2014 Edition

Just as I did last year, I’m offering the following advice to anyone who has made a New Year’s Resolution to become a triathlete and do their first race. With a name like First Timer Triathlete, I do tend to attract beginners just by a Google search. In fact, I’m proud to say that a recent search of “First Timer Triathlete Blog” brought my humble site up as #10 and on the first page. Woot!

Let me begin by saying welcome. Unfortunately, not everyone who is already a triathlete will say the same, but most folks are friendly and see the growth of our sport as a positive thing. If you stay with it, you are entering a world that will change your life for the better. In a year or less, you’ll be asking yourself why you didn’t take this step sooner. With that said, here’s this year’s top 10:

#10 Don’t believe the angry hype. Any large group has its share of jerks, douche bags, a-holes and otherwise unpleasant people. That’s more of a statement about human nature than anyone sport. You’re likely to stumble across this idiot as well. Read that, but use it for entertainment purposes. I personally think he wrote it just to get a rise out of people. You’ll also hear about how cyclists hate triathletes and vice versa. It’s mostly just hype from people who want to stir up trouble.

#9 Take your swim prep seriously. Even if you come from a pool-swimming background, this one cannot be stressed enough. Regrettably, a very small minority of people drown each year in their swim event. Sometimes this is due to an undiscovered cardiac condition, but often, it’s because the athlete was not prepared to swim in a crowd of dozens of other flapping and kicking competitors. Add to that a general weakness in the discipline and the results can be tragic. When I spoke to the owner of the coaching service I use earlier this year, he told me folks were signing up for Ironman Boulder next year and the coming to him and telling him they could not swim very well. During the colder months, get to the pool often (preferably twice a week) and take advantage of some great online resources. I especially like http://swimsmooth.com/. You can learn a lot about good swimming form from them.

#8 Do your part to be a considerate and conscientious athlete. It does not take very many self-absorbed people to start ruining the experience for everyone else. This is true of the self important jerk who thinks the whole world needs to move aside because he is the fourth fastest in his age group as well as the clueless newbie who has not taken the time to learn the do’s and don’ts. For example, when you set up your transition area, take the minimum amount of space possible. When stopping to get water or nutrition from an aid station, move out of the way as quickly as possible. Unless you are doing a flying mount (i.e.: you are in motion) don’t set stop and mount your bike directly in front of someone else attempting to do the same. Listen to and follow the directions of the race director. If they tell you your wave is wearing the lime green swim caps they gave you, wear it!

Don't have a transition area like this

Do have a transition area like this

#7 When it comes to racing, sometimes less is more. I share this one due to my personal experience of registering for too many races last year. Much as I love the atmosphere around a race, I started dreading it when I had a race coming up. Pick a few you really want to do and build your season around them.

#6 Educate yourself. If you’re just starting out, you probably have a ton of questions. I know I did. There are a lot of great resources out there. Off the top of my head I can recommend these websites:

www.beginnertriathlete.com

www.trinewbies.com

www.slowtwitch.com

Of course, a web search will also yield some good results.

The point is; you should learn as much about the sport as possible before you ever do your first race.

#5 Steel yourself against the temptation to quit. Most of this is quite fun when you start out. If you are coming from a single-sport background, there is something energizing about getting to mix it up during the week. However, eventually, that day will roll around when you don’t want to do a work-out. That then turns into two days and then three and soon this is just another broken New Year’s Resolution. Better to think about how you’re going to stay motivated now. It could be that something as simple as getting to record the completed workout in your log. It could be more involved such as going out to dinner at your favorite restaurant after completing a single week of training. Whatever the trigger, make sure you have your motivators in place for those times when you just want to stay inside and do nothing.

#4 Believe in yourself. This is similar to #5. There are, unfortunately, a lot of self-appointed experts who will be anxious to tell you why you cannot or should not pursue your goal of becoming a triathlete. You’ll mess up your knees/ankles/hips/feet. You could drown in the swim. You’ll get hit on your bike. You’ll have a heart attack. The best thing I can tell you is consider the source. If advice about the condition of your body is coming from your physician, you had probably better heed it. But, more likely, it’s coming from someone who once read an article and decided they now know more than you about physical exercise. Most people offering this advice are trying to avoid being left behind by healthier, more highly motivated people. Consider why they are trying to talk you out it.

#3 Train, train train, and then train some more. If you stick with your training plan (the sites above can help you find a free one) and been true to what you know you need to do to be ready, race day will be an enjoyable experience. It’s ultimately about how you feel on the race course and at the finish line. It’s not about how you look or what other people think of you. Training is the work, racing and succeeding are the rewards.

#2 Listen to your body. While it’s important to stay motivated and get your workouts complete, even when you don’t want to, it’s foolish to try and train through injury and illness. If something hurts, rest it and treat it. If you’re sick, take a break until you are better. In most of the colder climates, triathlon racing season is only four or five months long. But triathlon training season is virtually all year. It won’t destroy your season to take time to get better. Rest is also a key component of injury prevention. Make sure you’re plan has days off and recovery weeks.

#1 Have fun! This is the same top item as last year. If you’re not having fun doing this, you’re doing something wrong. Triathlon can quickly move from being a hobby to being a lifestyle…and that’s a good thing!

Thanks for reading!

Advice for the New Triathlete

It's January and as you can tell from the ads on television for gym memberships, diet and smoking cessation products, it's also resolution time.

Given the number of people who randomly wander by my blog, I wanted to offer some advice to anyone who may be considering or has even decided to do their first triathlon in 2013. While there's a plethora of advice out there on training, equipment, races, etc., I wanted to paint with some slightly broader strokes. So here, based on my own experiences, is my list of advice for any new comers:


10. It's normal to be intimidated. Just don't let it overwhelm you or scare you off. Any perusal of the interwebs, magazines or even a visit to your local bike shop (LBS) can make you feel inadequate and not equal to the task of finishing your event. Don't let it! Despite what a few unfortunate douche bags may say and do (and we do have our share of douches) this really is an all-comers sport. This guy is not representative of the overall group:

9. Swimming is harder than you think. Unless you're already someone who swims a lot or has been swimming most of their life, this really is as hard as you hear. I got faster swimming when I stopped worrying about how much power I was putting into it and focused entirely on my form. Seriously, I got faster when I stopped worrying about being fast.

8. Equipment is fun, cool and exciting, but ultimately not what it's all about. On my way back from an open-water swim one day last summer, I saw a guy on his bike. He was "kitted out" with some major name-brand or another and his back pockets were bulging with nutrition packs. He was struggling to get across the street on his bike because in one hand he had a CUP OF STARBUCKS! Cyclists (and triathletes) refer to a guy (or gal) with all the equipment but none of the motivation as a "Fred." Don't be one! Now, to be clear, I love my tri bike, my Garmin 910, and my Rudy Project helmet and sunglasses. The thing is, I don't compete in this sport just to have the stuff. The stuff just makes it more enjoyable. I also don't give a damn what other people think of it. This is for me.

7. Have a plan. You don't necessarily need to go out and buy a formal training plan--especially not for your first race. Online are plenty of plans that will prepare you and there are always a lot of great books on the subject as well. A decent plan will balance out the disciplines you need to improve to complete your first race. It also gives you a good way to identify milestones. Reaching these as you make your journey from new comer to veteran provides an innate sense of satisfaction. It also helps you plan the rest of your life.

6. Track it. Be it an online service like Run Tracker or Daily Mile, a spreadsheet program or a legal pad, keep some kind of a log of what you're doing. You may want to review past successes and failures so that you can avoid repeating them in the future. Your training history also provides a good foundation for setting up a new plan when that time comes. Finally, you're once again rewarded with some tangible evidence of your efforts.

5. Your biggest obstacles are mental, not physical. Yes, there will be those times when you are winded and not sure if you can go on. You may also have sore muscles, an upset stomach or, ahem, digestive issues. But the biggest threat to your success is that little voice each of us can hear that keeps saying "QUIT." It may be more subtle and say things like, "just take today off--it's only one day." Or, "hey, most people aren't athletes, you shouldn't feel bad about not being one either." Ignoring this voice when you get home after a long day at work and would rather plop down in front of the TV instead of going for a run will make you successful. The voice is persistent. Your challenge is in being more so.

4. Find a balance. Training and competing are fun and rewarding things to do. But, like any hobby or activity, they can take over your life. Never forget the balance between your other obligations like a spouse, kids and a job. Triathlon is supposed to be a positive thing. Don't let it be the thing that ruined your life. Also remember, the sport is a lot more fun if your friends and family are out there cheering for you on race day.

3. Start small. Sort of like dipping your foot in the pool before you jump in. Yes, arguable the most prestigious events in the sport are the Ironman series, but they are no place to begin. A sprint, consisting of a swim of usually no more than 750 meters, a bike of no more than 20 miles and almost always a 5 kilometer run is a great place to begin. If you find the experience addicting (and most do) you can always set out for something more after that. And don't listen to the aforementioned douche bags who speak of sprint events with disdain. They are triathlons and a great place not only to enter the sport, but to tune up at the beginning of each season.

 2. Be prepared for the unexpected. Two days before my first race, the swim was canceled due to high ecoli levels in the lake. A year later, at the same event, the swim was on, but the wind created huge swells that totally messed up my swim time. I've had the bike course shortened due to security concerns (it was going to go through a Navy base on the tenth anniversary of 9/11) and an entire event threatened due to smoke from a forest fire. Logistically, organizing and successfully executing a multi-sport event like a triathlon is very tricky. Things can and do go wrong. Be ready for it and roll with it.

1. Have fun! If you're not enjoying yourself (despite some tough work outs or grueling races) then you're missing the point. All of us who do this sport and keep coming back year after year do it because we like it. We enjoy it. We would miss it if we didn't do it. Smile, take in the scenery and enjoy it.

Congratulations on your decision to join the ranks of triathletes. It's a big step but one you'll be glad you took. There's lots of great stuff to read and many places to seek inspiration, information and ideas. Go forth and conquer your fears and inhibitions. This step may change your life!

Thanks for reading