Triathlon tips: transition
Often called the 4th discipline of triathlon, this is where you change from swim to bike and from bike to run. Getting this right can shave seconds or even minutes off your time as the clock is always running!
You will be allocated a position in transition where you will store everything you need for the race. Check your race number against the one on the bike racking -- they MUST match!! You will set up your kit in the transition area prior to the race and it is important that you know the direction of flow through the area and where your bike is amongst thousands of others! We suggest that you physically run through transition so you know where to locate your bike at speed. For example a distinctive towel laid under your kit helps to identify the exact location. Please note that balloons, flags, talc marks, etc are NOT allowed to mark your spot!
When changing kit in transition, the aim is obviously to be as quick as possible, but don't be too hasty. If you rush you can get into a mess and end up taking more time getting changed than is necessary!
Swim to Bike Getting your wetsuit off - start by taking the top half off from the moment you get out of the swim. Put some lubricant (use a vegetable-based oil or Bodyglide, never use Vaseline) on your wrists and ankles to help get the suit off easier when you get to your bike position in transition.
If you decide to wear socks to race, be prepared to struggle to get them over wet feet. Always put talcum powder in both your running and cycling shoes and, if you get blisters, put a smear of grease on the inside of the shoe in the danger areas. Never leave it until race day to try out new shoes or other kit. Wear them for at least one training session beforehand so you're confident that you'll be really comfortable.
Bike shoes (if you are using them) Put talcum powder inside to help your damp feet in easier. You'll see the elite's have the bike shoes on the pedals, but we wouldn't recommend you do this until you're well practised at it.
Helmet Put your helmet on - you must not touch your bike until your helmet is fastened - then push your bike to the 'BIKE OUT' exit when you will then be allowed to get on your bike
Bike to Run Practise exactly how you will rest your bike on the racking - under the brakes or the saddle. Take your bike off and return it to the bar (racking) a couple of times so that you don't get your hands or body tied in knots when you realise you're facing the wrong way. If it's a hot day, leave a bottle of water or energy replacement drink ready to take with you on the start of the run.
Run shoes Again, put talcum powder inside them to help put them on and also use elastic laces - this avoids tying bows which can get rather tricky in the heat of the moment!