Transition Training

Transition Training Session

This session is best done in pairs so that one person can act as bike rack and guard equipment during the session.

Ideally use a tarmac path within a park, a very quiet stretch of road or an empty car park.

Initially, it is easiest if the exit from transition is a slight down slope. As you become more competent you can progress to a flat transition and then to one with an upslope.


Preparation

Set up bike in low gear suitable for the first part of the course.

Have bike shoes clipped into pedals.

You may wish to use elastic bands to hold them horizontal.

The cranks should be horizontal to the ground. Think about which shoe you want to have in a forward position. If using elastic bands then loop a thin band through the loop at the back of your shoe and then either (left side) over the quick release skewer on your rear wheel or (right side) over the top of the front derailleur. If you have your shoes the other way round you may have to use the bottle cage to secure the left shoe. If your shoes don’t have a loop at the back then just loop the band round the sole of the shoe. Make sure the Velcro strap on the shoe is open but that it won’t pull through when you put your foot in. If it might, then modify the strap.

Get your partner to hold the bike with the bars facing towards you.

Have helmet resting on bars arranged to facilitate quick application: facing correct direction, straps untwisted. If you use sunglasses either have them attached to your bike or your helmet so that you can put them on once riding.

Have elastic laces or loosely tied laces in running shoes and place them next to the bike on the side where you will be after racking. Have tongue pulled out so you can get hold of it


Leaving T1

Starting barefoot (for duathlon training wear shoes) run about 25m to the bike.

1. Helmet On
Put on helmet sliding fingers along straps to buckle to ensure smooth fixing (for duathlons do this as you take off shoes with feet - do not bend down at all).

2. Mounting the Bike
Run to mount line (again about 25m) pushing bike by the saddle. At the last moment move hands to bars either centrally or on brake hoods.

Jump on bike without losing speed, place feet on top of shoes and pedal until reasonable momentum obtained. To jump on your bike concentrate on really pushing down on take-off foot, then swing leg over and aim to land on the saddle with the inside of your thigh.

If you cannot jump onto your bike then try practicing with the saddle lowered until you can do so and then gradually put it up at each subsequent practice.

3. Shoes On
If you are using elastic bands it may be possible to put your feet straight into your shoes without first placing them on top, this depends on how well your shoes stay open. Put on sunglasses at a suitable point, remembering to keep pedalling as you do so.

It may take some considerable distance before you find a suitable point to get your feet in. It doesn’t normally matter how far you ride with your feet on top of your shoes. The exception is when there is a significant hill early in the course. Ideally wait for a slight downhill or a point where you are sheltered in a pack. Freewheel - using the right hand to hold shoe level, place right foot in shoe using right fingers as a shoehorn and tighten strap. Pedal again until reasonable momentum regained. Freewheel - using the left hand to hold shoe level, place left foot in shoe as above and tighten strap.


Entering T2

1. Bike shoes off
Ride rest of bike loop until approx. 50m from end. Freewheel - using the right hand to help, remove right foot from shoe, hold shoe level with hand and place foot on top of shoe. Pedal again until reasonable momentum obtained. Freewheel - using the left hand to help, remove left foot from shoe, hold shoe level with hand and place foot on top of shoe.

2. Dismounting & racking your Bike
Pedal until dismount line. Swing leg over bike and inside the other leg and get off at or before the line. Run. Move hands from bars to saddle. Rack bike by rolling it forwards to your partner.

3. Helmet off, Running Shoes On
Take off helmet and place on ground as you bend down and pick up right shoe using left hand on the tongue and placing two fingers of right hand in the back as a shoehorn, slip on shoe. Pick up left shoe using right hand on the tongue and placing two fingers of left hand in the back as a shoehorn. Slip on shoe as you straighten up and run 25m to original start line.

Rearrange equipment and repeat for as long as your designated length of practice. If your partner is also training then it is their turn. Watch to see where they gain and lose time; ask then to appraise your performance.

If you need more practice at getting your feet in and out of your bike shoes then during bike sessions remove them at the end of every effort and ride the recovery sections with feet on top of the shoes, replacing them at the start of the next effort.

You can also leave your bike shoes clipped in at the end of each session and practice your dismount. Leave the shoes there for the next session and you can practice your mounting technique.


Conclusion

Transition skills are fundamental to triathlon. Time spent practicing them will be repaid in time gained in races. There is little reason why every athlete should not be equally competent through transition. Once you have these skills it is time saved in every race.