T1 and T2 are opportunities to decrease your total overall race time for an IM or 70.3. With a small amount of practice and forethought, even a “back of the pack” age grouper can have a pro-like split for this part of the race.
The “free speed” to be gained in T1 and T2 comes from minimizing the moving parts, the little things we think we need to do between events. Faster transitions can be gained by (1) eliminating actions which don’t move our day forward; (2) transferring some action from the transition into the start of the next event (the bike or run); and (3) creating and executing an efficient plan for getting from point A (e.g., the swim exit) to point B (e.g., the bike mount line).
Here are some tips EN members use to have easier, faster transitions in major IM races with bags, change tents, etc.
Race number (bib): Unless the bib is printed on paper, you can attache it to a race belt and wear it under your wet suit. Punch or cut holes the proper distance apart to match the belt’s eyelets; reinforce them with tape or punch-hole reinforcements. Make the holes in the bib large enough so the belt snaps are engaging each other, not trying to push thru the bib material. Fold the bib once around the belt so it flaps less in the wind, and is less likely to tear off. Put an extra belt and/or bib in the T1 or T2 bag in case disaster strikes.
Wet suit: as you exit the water, start to undo the suit. Remove swim cap and goggles, holding both in one hand, and leave them inside the sleeve as you take off the upper part. Catch the eye of a team of wet suit strippers, and let them do their work. If a volunteer is near (in the changing tent), let them stuff your suit in your bag for you.
Transition bag: identify it with something like like mylar or neon pink tape so it’s easy to spot.
Nowadays, M-Dot races are so crowded, its usually easier for 65-80 minute swimmers to deal with their bag outside the tent – way too crowded in there then.
Consider what you can do after you start biking. By attaching things to handlebars with rubber bands, or in an on-board stage device such as a Bento Box, you can avoid dealing with food, pills, sunglasses, pace watch, arm warmers (some folks wear them under the wetsuit – they can be hard to slip onto wet arms), gloves (if you must wear them), etc. in T1. Remember, the first 30 miles or so of the bike should be at a controlled pace, and you have time to deal with all this as you are moving.
If you wear socks for biking, roll them up and put them in your shoes for easy entry. Consider carrying your shoes to your bike, and put them on at the mount line – it’s a long way to run on cleats.
Load up on sunblock both the night before and morning of the race. This way you’ll need less during the race. If you do get sun block in transition, don’t wait for the volunteer to put it on you and rub; ask for some in your hand, and do it yourself while moving forward.
Consolidate! Meaning, in you bag, two more bags: one labeled TAKE, for all the things you can safely carry out of, say, T2 and deal with during the first mile of the run: gel, sunscreen, fluid (?fuel belt), visor, salt pills, wrist band (for that drippy nose!) Another bag labeled EMERGENCY, for duplicates of things you might need: socks, contacts, sunglasses, race bib.
Start slow and finish fast: especially in T1, you need some time to adjust to dry land. Walk out of the water, don’t start jogging until you feel comfortable. Once you’ve got your bike, start to pick up speed toward the exit. Your HR will thank you.
Make sure you know the physical location of your bags, bike, and the change tent. Note landmarks. Walk the route in advance, and visualize your actions along the way. Repeat later in the day as you rest before the race.
Practice in advance. Here’s what one ENer does every spring: I grab my laptop, go to a Starbucks, and watchYoutube videos of “triathlon transition” for an hour Every pro, tri-team and coach in the world has prepared and posted one, and there are thousands. No secrets to learn, but spending 60 dedicated minutes observing how few extraneous steps a ‘not slow’ transition ought to look really gets your head in the game. The next day or later that afternoon, spend about an hour actually practicing your transitions. Run to bike, helmet on, run with bike, mount. Reverse to transition to T2. You’ll start to notice a lot of unnecessary movement you can cut out, and shortcuts will fall into place. Try this hour again a few weeks out from the race.
The EN Mantras for effective transitions: Slow is smooth, smooth is fast. Minimize the moving parts, eliminate the friction.