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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
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Do AS LITTLE AS POSSIBLE in
transitions during the race. (Get it done BEFORE the race)
·
Wear an outfit you can stay in
through the whole race
·
Do things smoothly and
methodically - not rushed
·
Think of lowering your heart rate
RACK LOCATION
·
Rack bike in YOUR numbered area
·
Check path from swim to bike
spot, and bike to transition spot
·
Check direction of exits to bike
and run
·
Count racks or find landmark like
a tree, trash can, etc.
BEFORE THE RACE:
·
Have large trash bags to cover
bike if you need to leave it overnight in the rain
·
Practice riding out 1st half mile
to mile & leave bike in right gear when you rack it
·
Are gears shifting properly?
Sometimes it's off with race wheels
·
Check wheels & tires. 120+
tire pressure. Wheels should not rub on frame or brakes
·
Is computer reset and working
with race wheels?
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Appropriate amount of liquid?
·
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.
·
Put on sunscreen
·
Put Glide or other lubricant on
potential chaffing areas
·
Have back-up goggles in case you
break or lose a pair
· Leave shoes in pedals on bike (for skilled riders
only)
T1 - SWIM TO BIKE:
·
Start taking wetsuit off on the
way to the bike (pull down to hips). Run with small, quick steps
·
Leave cap and goggles in wetsuit
arm
·
Pull wetsuit off inside out
·
Put on sunglasses & helmet
(Leave on ground, not on bike if racks are unstable)
·
Put on shoes or run to bike
start. (Use bike shoes with only 1-2 Velcro tabs)
·
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:
·
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)
·
Leave shoes on bike and dismount
into running 10 ft before the dismount line
·
Use lace locks or elastic laces
(Elastic laces are sometimes not good enough on hilly courses)
·
Use number belt unless your run
number is already attached to the front of your race uniform
·
Wear socks on the run if you are
prone to blisters
·
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
·
Have appropriate clothes to
change into after the race
·
Make sure you have YOUR wetsuit
& goggles, helmet, etc. (Is your name & phone # in your suit?)
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