triathlon transitions that make you faster
DESCRIPTION
Presentation from Season Kickoff Lecture Series on April 6, 2014 at TriShop in Plano, TX.TRANSCRIPT
Objec9ve To understand the rules regarding transi9ons
To gain at least three new ideas on how to trim minutes off of your triathlon transi9ons.
Transi9on Specific Rules 7.1 Entering and Exi9ng. A par9cipant must reduce cycling speed to an acceptable and safe level when exi9ng and entering the transi9on area. 7.2 Placement of Equipment. All par9cipants shall place equipment only in the properly designated and individually assigned bicycle corral and shall at all 9mes keep their equipment confined to such properly designated areas. 7.3 Bicycle Placement. All par9cipants must return their bicycles to an upright posi9on in the properly designated bicycle corral aOer comple9on of the cycling course and before beginning the next segment of the event. 7.4 Obstruc9on and Interference. No par9cipant shall impede the forward progress of another par9cipant or interfere with another par9cipant's equipment while in the transi9on area. 7.5 Glass Containers. Any par9cipant who brings any glass container into the transi9on area shall be disqualified.
Other Rules Related to Transi9on: 3.4(f) Race Numbers. Par9cipants shall plainly display their race numbers at all 9mes, and shall maintain the race number in an unaltered, unobstructed and readable state at the start and finish gates, in the transi9on areas, and on the course. Any viola9on of this Sec9on shall result in a variable 9me penalty. 5.9(b) Use of Helmet. The helmet must be properly placed on the head and fastened before the par9cipant first mounts the bicycle, at all 9mes when the par9cipant is on the bicycle, and must not be unfastened or removed unless the par9cipant has dismounted. Any viola9on of this Sec9on 5.9A(b) shall result in disqualifica9on. Not withstanding the preceding sentence, a par9cipant shall not be disqualified if the helmet strap uninten9onally and temporarily becomes una^ached, and the par9cipant immediately comes to a full stop and repairs the strap and replaces the helmet while fully stopped with both feet on the ground. 5.9(c) Chinstraps. The helmet strap must be unsnapped at the start of the race and must remain unsnapped un9l the athlete is prepared to begin the bicycle por9on of the event. The helmet strap must be snapped in the transi9on area immediately prior to beginning the bicycle course.
USA Triathlon
Transi9on Specific Rules a.) All athletes must have their helmet securely fastened from the 9me they remove their bike from the rack at the start of the bike leg, un9l aOer they have placed their bike on the rack at the finish of the bike leg; b.) Athletes must use only their designated bike rack and must rack their bike; c.) Athletes must ensure all unused personal equipment stays within their transi9on area and is not discarded on the field of play or leO in the space of another athlete. If a bin is provided, all unused equipment must be placed beside the bin, on the ground, but in the athletes’ individual space. All the equipment that is already used should be deposited inside the bin; d.) Bike shoes, glasses, helmet, and other bike equipment can be placed on the bike. Running shoes can be placed in front of/outside the box as close as possible to the bike rack; e.) Athletes must not impede the progress of other athletes in the Transi9on Area; f.) Athletes must not interfere with another athlete's equipment in the Transi9on Area;
g.) Cycling is not permi^ed inside the Transi9on Area: Athletes must mount their bicycles aOer the mount line and dismount their bicycles before the dismount line; h.) When horizontal bar racks are used, for transi9on one bikes must be leO at the rack in an upright posi9on with the front of the saddle hooked over the horizontal bar so that the front wheel is poin9ng to the middle of transi9on lane; i.) Nudity or indecent exposure is forbidden; j.) Only items used during the compe99on can be placed in the Transi9on Area during the compe99on; k.) Athletes can not stop in the flow zones of the Transi9on Area; l.) Marking posi9on in the Transi9on Area is not allowed. Marks will be removed and the athletes will not be no9fied. Long Course Specific Rule: In the Transi9on Area, Technical Officials may assist athletes by receiving and placing their bikes and handing out their equipment. This service must be the same for all athletes.
ITU – Transi9on Area Conduct
Transi9on Planning
The 6 P’s of Triathlon
PROPER PLANNING PREVENTS PISS POOR PERFORMANCE
PROPER PLANNING PREVENTS PISS POOR PERFORMANCE
Race Checklist
DO NOT wait un9l the night before the race to work the checklist.
Work the Checklist
Swim
Run
Bike
Electronics Nutri9on
Morning Clothes
Pre-‐Race Walk-‐Thru Steps to take the evening before the race: • Lay out gear by discipline (Swim,
Bike, and Run) • Lay out nutri9on by 9me of
consump9on (Bring Extra) • Put Race Number on Race Belt • Check Helmet Straps • Check Goggle Straps • Put Race Number on Bike and
Helmet • Fill bo^les and refrigerate/freeze
Ironman: Index Card Checklist per Bag • Swim • Bike • Run • Special Needs Bike • Special Need Run • Morning Clothes
Transi9on Setup Who will have faster transi9ons?
KEEP IT SIMPLE!
T1 (Swim>Bike) Tips • Take your 9me • Focus with single track mind • Deal with the Wetsuit
– Leverage the wetsuit strippers any 9me you can – If no strippers, get wetsuit off upper body and deal with the rest at the
bike • Get Swim Gear off, then put Bike Gear on • Work high to low
– Sunglasses (before helmet every 9me) – Helmet – Nutri9on in Tri Top – Race Belt – Socks/Shoes
• Take bike from rack • Head to mount line
T2 (Bike>Run) Tips • Take your 9me • Focus with single track mind • Secure Bike • Lose the bike gear
– Helmet – Shoes
• Work from high to low – Hat – Sunglasses – Nutri9on in Tri Top – Socks – Shoes – Grab Bo^le
• Go
General Tips for Be^er Transi9ons • Don’t over pack… Keep it simple • Count racks • Good Swimmer? Water at 77 or 78 degrees? Forget the
wetsuit • Mark yourself – More 9me • Know transi9on open and close 9mes • Know Bike out/in and Run out
– Strategically choose your spot on the rack accordingly • Towel is for your feet, not for your face • Apply WATERPROOF sunscreen before race • Use TriGlide Liberally • Speed laces in shoes • Go Sockless • Flying Mount-‐ h^p://youtu.be/RD8nieSyAOs
