These are transition tips graciously shared with us by Phil MacBride, the winner of the Great Transition Challenge. He won with a total T1 & T2 time of 1:06 (wow!):
I am happy to share what I've been doing for T1 and T2, most of which I've taken from Championship Triathlon Training by Dallam and Jonas (transition specific section pp.147-152) and adapted and am still trying to improve. I guess I would direct this towards new folks mostly since the "veterans" probably already do this or whatever works for them. In general, I try to minimize doing anything in the transition corral that can't be done while moving, even if it's slower than you'd be moving while not doing these. That means all I really do is put on my helmet and buckle it in T1 and put my running shoes on in T2.
T1: I use the shoes pre-mounted on pedals method. I position my pedals so the left one is at "9 o'clock" and and keep the shoes horizontal w/ a rubber band around the heel of the shoe and the crank arm (for some reason my right shoe heel barely contacts the frame which keeps it horizontal as well (but not when I'm pedalling - go figure; otherwise you could use a rubber band to the frame . This obviously breaks the second you start pedalling. This allows me to run bare foot to the transition line, hop on and immediately put my feet on top of the shoes and pedal until I get some speed up. Then I get my toes started in one of the shoes, work the rest of the foot in and bend down to tighten the strap (having only one strap on the shoe helps). Then I pedal some more and do the same w/ the other side. With practice this goes pretty quick. Overall is it quicker than putting your shoes on while standing still, running in them and then being able to pedal all out the second you jump on the bike? I don't know, but the transition time is quicker and it seems to work for me. I don't have a speed suit/one piece suit so with the warm water and no wet suits allowed, I go without a shirt, which I think takes way too long to put on in transition and the last thing I need is extra resistance so I don't wear one in the water. When wet suits are used, I usually wear a shirt underneath (as well as my race belt so I don't have to deal w/ it at all later). I have sun glasses stashed on the bike to put on while moving also.
T2: While approaching the dismount line I coast and get my feet out of the shoes and on top, then pedal as necessary that way. I half-dismount just before the line and am able to run immediately from the line. Having some means of marking your spot saves a lot time (I like Mike Romej's method: neon green jacket hung on the end of the rack). I have been amazed at how different your rack spot looks when you come into the corral an almost no bikes are there. You really can waste time going down the wrong aisle. I unbuckle my helmet as I'm getting to my spot, hang up the bike, and put my running shoes on. Don't sit down. I use speed laces already fairly tight so I simply squeeze my feet them without adjusting them. Body glide on the foot (dorsal surface helps it slip in and plantar/arch and back of heel surface helps prevent blisters - applied before the race starts, not now). Get used to running w/out socks, especially for sprint distances. I've gotten some very mild blisters on my arch area in 5 mile races, but it is no problem. I grab my race belt and start running, putting the belt on while moving.
I think that covers it. Hope it helps someone. Feel free to contact me w/ questions/for clarification if this doesn't make sense.
-Phil
- rusty's blog
- Login to post comments