Transition Zone 1 – A.K.A. T1

Your first transition is usually the most hectic and crowded.  Depending on what you’re trying to get out of the race you can attack T1 two different ways.  Go through with the intent of getting out as quickly as possible, or use it as a chance to regroup and get ready for the long ride ahead.  This tip relates to trying to get you through quickly.

Like anything, practicing transitions in training is important.  Visualizing the transition frequently before the race and the morning of the race is also important.  Know what you’re going to do.  With about 2 minutes left in your swim, it’s also a good idea to start thinking about what you’ll be doing in transition.  All this will help you get through smoothly.

If you have a race where all your transition gear is situated in one place right beside your bike then everything is pretty simple.  Unzip your wetsuit as you run out of the water, then take off the cap and goggles.  When you get to your spot, whip the suit down to your calves and stand on it to pull the rest of your legs out as you put on your bike helmet. Number belt, bikes shoes, galsses and off you go. Try not to be too frantic. Quick but calm. We all know how things can take way longer when you are all stressed rushing out the door to get to work!

For most Ironman and even some Ironman 70.3 events there will be a designated route that you need to run through.  This is when you can do everything on the move.  Get your wetsuit off (wet suit strippers are fantastic), grab your bag of bike shoes, helmet, glasses, and number belt.  Run to the change tent and empty the contents on the ground.  Grab it all and keep running to your bike.  Put your helmet on while you’re running.  Then put your number belt on while you’re running.  Once you arrive at your bike, stop and put your shoes on.  If you can’t carry all that stuff and put it all on while on the move, your best bet is to put on your helmet and number belt while stopped in the change tent.  Then jog to your bike in bare feet so you can put your shoes on.  Trying to run in your bike shoes can definitely cause some problems.  Unless of course the transition zone is purely on grass.  In that case, I would put the shoes on in the change tent and attach your helmet while you’re running.

If you’re a Pro/Elite and  you’ll be getting on your bike with the shoes attached to the pedals already. Practice the heck out of that before trying it in a race.  If you’re plan is to be a Pro/Elite one day in the future, perhaps you should start practicing now. This method may not be faster if the bike course starts with a hill, like at the Vineman 70.3, so study the transition area and be flexible.

All that seems like a ton of work, confusion and worry for saving a minute or two.  It’s not worth worrying about, but it is certainly worth working on.  The amount of training you’ve put in to take two minutes of your swim-bike-run time is significant, so don’t squander that time on a poor transition.  That little ‘bag caught on bike’ episode that Heather is having in the above picture cost her a placing in the overall outcome of that race.