Transition Guide
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Often called the Fourth Discipline, transition is the phase between the swim and bike, and the bike and run, where you change your clothing and equipment ready for the next discipline.
When you have registered at the Triathlon, you will be allocated (or sometimes you can choose your own) space in the transition area. This usually comprises rows of bike racking with numbers on it. It is crucial to organise your space carefully as you can lose a lot of time pfaffing about otherwise.
Hook your bike saddle over the racking and lay your stuff out in a logical order to the side of your bike wheel. Imagine what you will need and in which order. Then make sure you can see and get to everything easily otherwise you will end up rifling haphazardly through a jumble sale.
Make sure you know exactly where your transition point is - it is comical that so many people waste time running around the transition area looking for their bike. Some poeple leave something bright or obvious as a visual reference point.
Take good notice of where the various entrances and exits are - you will be penalised if you do not enter or exit using the correct way. There should be large signs saying 'Swim In' , 'Bike Out', 'Bike In' and 'Run Out' - if in doubt ask a marshal before the race begins.
T1 (Swim to Bike)
If its an open water swim you will need to get your wetsuit off. Ideally, you will have unzipped it and got your arms out while running to transition after exiting the water. You will need to practice the art of getting the rest of it off, as otherwise you may be wrestling with it for ages wasting precious time. Other competitors wont be interested in helping you so you'll be on your own. Some triathlons have rules that you will be disqualified if you receive help with your wetsuit so make sure you have practised this.
Pull it down over your hips and down your legs as far as possible then you'll probably have to stand on the suit one side so you can get the other leg out. Do the same on the other side and bob's your uncle. Try experimenting with wetsuit lubricant on your lower legs - some swear by this. Others trim the legs on their wetsits so that they are not so narrow at the bottom and therefore find it easier to get their feet out. If there is a long run up a beach to get to transition, you may find it easier to get your suit off as soon as you exit the water, as if it dries out too much it can be a lot harder to get off. Of course, you gotta carry it then (unless you can persuade a supporter to scoop it up for you).
You should have your trisuit on under the wetsuit (if you haven't then that could be a tad embarrassing!) which should be sufficient clothing for the bike unless the conditions are cold and windy - then you might need an extra layer for warmth. I'd choose something light and breathable if you must put something on. Otherwise just pedal faster!
Get your helmet on next - this must be on and done up before you touch your bike or you'll be disqualified, so best just get it on as early as possible.
Bike shoes - Some people put socks on at this stage as they find it uncomfortable without. Putting talc in your shoes beforehand can help to dry your feet and prevent rubbing if you want to go sockless. A useful tip for beach triathlons is to have a washing up bowl of water handy to step into to get the sand off then step out onto a towel.
No need to dry between your toes (Dave), just make sure you've got talc in the shoes. Some even attach their shoes to the pedals and put their feet in as they're pedalling along - proper job! This takes a lot of practice though, and very fiddly with elastic bands to get the shoes to sit level so you can put your feet in. As you pedal, the elastic snaps and away you go.
Any other paraphenalia you might need includes power gels/bars and drink which you should already have taped on your bike. Some like bike glasses (esp. if you wear contacts) as they keep your eyes from streaming or drying out in the wind.
Remember - don't get on your bike until outside of transition and over the designated mount/dismount line or you will be penalised. And finally, as you cycle off and you notice your vision is a bit blurry, it's because you've left your swim goggles on....
Transition 2 (Bike to Run) Dismount before the line where indicated by the marshalls. Rack your bike securely as soon as you get back and before you undo your helmet to take it off, otherwise you may incur penalties.
T2 is generally much quicker than T1 as then it’s just a case of swapping bike shoes for running shoes. You may, however, like to put on cap, sweat band, etc but remember this will add to your overall time so have them handy and put them on as you run.
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