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Tri Training: Practice Your Transitions

If you're training for your first triathlon, I hope you're having fun mixing up your cardio while training. It's fun to bike one day and swim hard the next. Unfortunately when actually at the race, you have to do all the events back-to-back, and they all require different gear. The transitions can be nerve-wracking. That is why I like to think of tries as three-act plays with two quick costume changes. Just like life in the theater, or on the set of Deseperate Housewives, you need to rehearse those transitions. Going through the peeling off of a wetsuit to slipping socks onto wet feet is important for a couple of reasons: One, practicing will decrease the anxiety-inducing unknowns — being more familiar with the struggles of tying your shoes while sucking down some sports goo will help you stay calm. Two, while practice doesn't make perfect, these mini-rehearsals will help you solve many problems ahead of time, ensuring that you don't forget important equipment prior to the race.

If you're training for a race be sure to join the Race Day Training Group to share your training tips, racing fears, and moments of glory.

Image Source: WireImage
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cotedazur cotedazur 8 years
I never wear socks in triathlons!! Most triathlon-specific running and cycling shoes have special liners that are made to replace socks (I love the new Asics triathlon shoes). I also leave my shoes on the bike for transitions... you save an incredible amount of time in the transition zone, plus you're much faster with a push-off start when you start the bike portion. Same for getting off the bike, you should take your shoes off while coasting, then leave them hooked to the pedals. Then again, for an IM, I might reconsider the no-socks policy... a marathon is a lot longer than a 10k!
runningesq runningesq 8 years
I do. I can bike w out socks, but I've never run w out socks, and I know I'd blister.
lydialee_home lydialee_home 8 years
My first Tri was 10 years ago with Danskin Triathlon. On my very first Tri - T1 was 5 min. I took my time to clean my feet from sand and wipe it dry before putting socks and change to my bike outfit. After the race, I realized that majority of ppl finished the T1 in 2 min, and 3 min made a big difference! The next year, my T1 was cut down to 2 mins. :) Yes - I saw the T1 time for the pro - they are less than a min. They did not put on socks when they bike. Actually, some of them have the bike shoes on the bike, and walk their bike bare feet to the mounting area. Ugh - I can never do it. Runningesq - do you wear socks on your bike / run?
runningesq runningesq 8 years
It's not, Fit -- outside assistance is never allowed. Fast(er) transition times can make a BIG difference! ... it's difficult to cut 2-3 minutes off a mile swim, but it's not too hard to cut off 1-2 mi per transition. I go bare bones in transition -- only what I need swim to bike: wetsuit peeled halfway down while running, cap and goggles off, put on socks, bike shoes, helmet, sunglasses, run with bike. bike to run: rack bike, bike shoes off, running shoes on, run out of T2 while putting on race number and hat. the pros are amazing.. I've seen some :45 t times. My t-times for the IM will likely be around 10 min -- I'm doing a full change for each leg !
Fitness Fitness 8 years
Syako, She did all three. She wasn't part of a relay. I saw an image of her on another site peeling off her wetsuit post swim. She had help though, which I didn't think was allowed.
syako syako 8 years
Looks like she did more than one event! ;) Good tips, Fit.
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