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JANUS
FINANCIAL EXECUTIVE CHALLENGE COACHING TIP #2: TRANSITIONS
- the 4th discipline in triathlon
Transitions are "free-time". Practice this aspect of the triathlon
like you would any other. It
should become second nature to go from the swim to the bike and then the
bike to the run - and if you practice it will. Have a plan for your transition - an
order for which you can smoothly switch from your swimming gear to you
cycling gear and then from your cycling gear to your running gear. Maintain this plan for all of your
races - this will help to make it become second nature.
General Triathlon Transition Tips
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Do AS
LITTLE AS POSSIBLE in transitions during the race. (Get it done BEFORE
the race)
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Wear an
outfit you can stay in through the whole race.
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Do things
smoothly and methodically - not rushed.
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Think of
lowering your heart rate.
Rack Location
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Rack bike
in YOUR numbered area or pick a spot with short distance to transition
exits (will you have to run with bike shoes on?).
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Pick as
uncrowded an area as possible - easy to get to and more room to spread
your stuff out.
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Check
path from swim to bike spot, and bike to transition spot.
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Check
direction of exits to bike and run.
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Count
racks or find landmark like a tree, trash can, etc.
Before the Race
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Have
large trash bags to cover bike if you need to leave it overnight in the
rain.
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Practice
riding out 1st half mile to mile & leave bike in right gear when you
rack it.
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Are gears
shifting properly? Sometimes it's off with race wheels.
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Check
wheels & tires. 120+ tire pressure. Wheels not rubbing on frame or
brakes.
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Is
computer reset and working with race wheels?
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Appropriate
amount of liquid?
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Proper
tools and equipment for tire changes, etc. Spare tubes (long valve?),
levers, pump or CO2 cartridge, and allen wrenches - but not half your
tool box.
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Put on
sunscreen.
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Put Glide
or other lubricant on potential chafing areas.
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Have
back-up goggles in case you break or lose a pair.
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Leave
shoes in pedals on bike (for skilled riders only).
T1 - SWIM TO BIKE
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Start
taking wetsuit off on the way to the bike (pull down to hips). Run with
small, quick steps.
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Leave cap
and goggles in wetsuit arm.
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Pull
wetsuit off inside out.
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Put on
sunglasses & helmet (Leave on ground, not on bike if racks are
unstable).
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Put on
shoes or run to bike start. (Use bike shoes with only 1-2 Velcro tabs).
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Begin
ride with feet on top of shoes and slide them in after you are up to a
speed of 15+mph. (Not recommended if course starts with a long climb.)
T2 - BIKE TO RUN
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Pull feet
out of shoes in last ¼ mile and spin easy gear to transition with feet on
top of shoes. (This takes some
practice.)
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Leave
shoes on bike and dismount into running 10 ft before the dismount line.
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Use lace
locks or elastic laces (Elastic laces are sometimes not good enough on
hilly courses).
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Use
number belt unless your run number is already attached to the front of
your race uniform.
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Wear
socks on the run if you are prone to blisters.
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Wear
white vented hat or a visor if run is very sunny and hot.
POST RACE
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Have
plastic garbage bag to put wetsuit and other wet items in.
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Have
appropriate clothes to change into after the race.
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Make sure
you have YOUR wetsuit & goggles, helmet, etc. (Is your name &
phone # in your suit?)
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