Sport Today

Hello All,

I'm a big proponent of perfecting you transitions.  Just ask my Tri
team - I bored them to tears with a presentation I gave on
"Transitions: When every second counts".

I mean yah - you *could* spend $4000 on a Cervelo P3 that *might* buy
you 15 seconds on the bike (Olympic distance and shorter) OR you could
spend $4 on Yankz and save another $9 on socks.

Anyway so in my season opener I was really please when I discovered
that my wife captured me on video during T2.  Now granted I sucked on
the run and the guy that I left in the dust at the dismount probably
ended up beating me in the end... but I thought this was a great
example of how smooth T2 should be (if I do say-so myself).

http://pictures.chronofish.com/Video/ChristopherT2.wmv

-CF

That was a good, clean, fast transition. Unfortunately, the one I'm slow at
is T1. Any advice (or video examples) for T1?

1. Don't wear a wetsuit.
2. Take your goggles and cap off as soon as you exit the water, it's so
much easier to run if you can see where you're going.
3. Have your helmet sitting on your bars with the strap unclipped and
open, with your sunnies opened out inside, so you remember to put them
on first. If you're worried about your helmet being bumped by other
riders, use a bit of electrical tape.
4. Be in a good gear for the mounting area (e.g. if it's uphill,
probably not 52x12...)
5. Leave your shoes on your bike. Some people bother with elastic bands
to hold the pedals straight. I don't. Practise this before race day, and
learn how to do the run& jump mount. Only put your feet in once you're
cruising.

T

as a matter of interest what size shoes/feet do you have?

I ask becuase its my general observation that anything over size-9
requires bands otherwise running in anything other than a perfect
straight line with the bike perfectly upright will cause the shoes to
hit the floor and most unlikely come off the pedals.

This will cost much more than you will save as you stop, run back to
get the shoe and then frantically fiddle to either get the shoe on or
put it back on the pedal. For the sake of a couple of bands you know it
makes sense!

If you want I can post a checklist of how to do this I wrote for local
athletes.

http://home.btconnect.com/triman/2004clubtri.jpg

I've got my T1 transition down to 30 Seconds (at the bike - not
including run from swim or to transition exit - obviously those are
per-race variables).  So this includes dropping swim equipment and wet
suit, putting on helmet, shoes, sunglasses.

 For me that's about 15-25 seconds faster on a half mile swim+T1 VS not
wearing a wetsuit - (and a hell of a lot warmer and less fatiguing).

I have two tricks for wetsuits.
First is to get water in the suit and let it drain out.  I do this
before the race starts by pulling my shoulder strap (I have a farmer
john) to the side and then simply walk to shore.    This frees the suit
from your skin.  On exit from the swim I do the same thing.  Just pull
suit where it meets my arm pit to *scoop* up some water.  As you run
out of the lake(pond/ocean) gravity will force the water through your
legs and agin release the suit from your skin.

Second trick is at your transition area.  Pull the top of the suit down
as far as it will - turning the suit inside out.  Do not try to slide
your legs out. I did that all last year and it does not work (at least
not quickly).  Instead, use just your legs to get the suit off.  This
basically requires about 4 steps marching in place.  The suite will be
completely inside out when you're done.

Absolutely take your cap and goggles off when you exit the water (do as
much multi-tasking as you can manage well).  Fold the top of your
wetsuit down to your waist as well.

Regarding shoes - you have to practice to see what makes more sense.
I've practiced numerous times with shoes pre-mounted and have yet to
make a faster transition than if I leave the shoes off the bike.  You
have to be careful, but if your shoes have enough traction you can
still do the run and jump.  The run and jump will save you time - about
5-7 seconds - than trying to clip in and go.

-CF

I've already had 5 e-mails about this and went looking for the write-up
its already posted on the web back in April. See the instructions here:
http://SportToday.org/

I did 1-minute 11-seconds for transition from the timing mat at entry
to T1 to the timing mat at the exit of transition which had to be at
least 80yds at this years Escape from Fort De Soto tri and that
included fumbling with my race helmet which I had not used for
6-months. Last year at the same race I was 59-seconds. I would guess it
takes me less than 20-seconds.
So I'll see your 30-seconds and raise you ;-)
Shame I'm a ***runner though...

Hey, I was there!  In fact, I was in one of those crowd shots (although
not in focus.)  That was a nice little triathlon except for the jagged
road problem.  (I just heard about it from the people walking their
bikes back, I was only there as an observer.)

Dally

Yeah, I'm a size 40 euro - it's a chicks 8.5, about a mens 7?

I've heard about shoes coming off, but never actually seen it. Worst
I've had, one foot slipped off, and then I rolled over the bottom shoe
as the pedal kept going around, and I nearly stacked it.

That image shows a step-off, not a run and jump.

Tam

Tam, oh no it doesn't. That image is me... I've just run up from a
school parking lot, the directional arrow in chalk on the floor
indicates out, it was in an actual sprint triathlon we run for club
members in Sept. 2004.

I was mounting, not dismounting. Thats the point, it is not a jump, it
is one smooth movement, left hand on, left foot on, right foot over,
right hand moves, right foot on and go.

I asked my buddy Stevie P. to take some pictures of various club
members so we could see the variety in style. Way too many people get
to the mount line and then stop, clip one foot in and then the other
and start pedalling. Not only does it lose valuable seconds but it is
also dangerous if you get a bunch come out of transition together. I
run about 5yds past the mount line and clear of the people in shoes and
then do the mount as described.

++Mark.

I know you were mounting (That sounded too much like "I know you are you
said you are but what am I?" hehe sorry). It was a step-off mount, not a
run and jump mount. It's supposed to be bad for your rims, but it's my
preferred mount, only because I am too unco to do a run and jump.
However if you watch elites, you'll see the ones who run and jump are
much faster. If you're ever a marshall (i.e., "catcher") at a kids
try-athlon, you'll see exactly what happens when someone unco attempts
to run and jump on... but if you can do it, it's faster again than
stepping.

It annoys me when people mount right on the line... but it leaves room
for me to mount further along, I suppose.

Tam