Time Shaved from Transitions can add up to a Win
Previously publishedTransitions could be considered the 3rd and 4th discipline in the multi-sport arena. There are 2 transitions in a Duathlon. The first transition, known as (T1), is from run to bike and the second transition, known as (T2), is from bike to run. By practicing transitions and reducing the time spent, one can shave off valuable minutes from one's overall race time.
When it comes to racing duathlon you usually wear the same clothing throughout. The biggest challenge is to quickly get out of your running shoes and onto your bike. Coming back into T2 how fast can you get off your bike and back into your running shoes? Here are a few tips to shave off time in transitions:
1. First and foremost use some type of lace locks. I recommend the brand YANKZ. Very comfortable and easy to use.
2. Use a mid size towel to put all your transition items on the ground and set this up on the opposite side of the drive train of your bike to prevent getting tangled up in it.
3. Helmet. I prefer to keep my helmet on the ground, upside down on my transition towel, so it does not get knocked off the bike. Make sure your helmet fits over your sunglasses if you are wearing your sunglasses on the first run, otherwise put them in your helmet, that way your helmet fits over the sunglasses if you are wearing them on the first run. Make sure the strap is open and your helmet is placed on the ground properly. I have watched many races where people leave T1 with their helmets on backwards and they do not even know it!
4. Bike shoes. Make sure you have the straps open and Vaseline the inside of the shoe, then sprinkle some baby powder on them to make the foot slip easier into the shoe. To save more time, set your bike up in the transition area with your shoes attached to the pedals and rubber bands looped between the heels and frame, holding the shoes horizontal. On leaving T1, pedal with your feet on top of your shoes. Once you are at cruising speed, coast and slip your feet into your shoes. Keep your eyes ahead on the road, not on your feet. On the return, slip your feet out of your shoes before you reach T2. Learn this skill first on an indoor trainer before taking it out on the open road. About 400-800 yards before the dismount line get your feet out of your shoes and leave them on top of your shoes. Right before the dismount line swing your leg over the bike and perform a flying dismount. This will leave you running barefoot into your transition area. Please know that this takes a lot of practice so please do not try this for the first time on race day!
5. Having an option of having another pair of running shoes for the second run may be a good idea. After the first run, your running shoes can sometimes get scattered so when you come back into transition you may loose time by looking for them. Having another pair of shoes ready to put on can be convenient.
6. Lastly, when it comes to making more efficient in Transitions, it takes practice. Below are suggestions to include into your training:
-Every time you get off your bike practice getting your feet out of your cycling shoes; then every time you get back on your bike practice getting your feet into your cycling shoes.
-Include run/bike/run workouts in your training emphasizing working on transitions. Take about a 3-5 minute recovery and repeat 1 or 2 more times. Make sure you get in a cool-down afterwards.
Happy transitioning & enjoy the rest of your season!
Heather Haviland
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