Skip to main content

Transition Tips II


Cache Valley Training Tips #4


T1 – transition from swim to bike

Chris from TriUtah just informed me that the first transition is slightly different this year in order to avoid to separate transition areas. It looks like we will exit the water on the boat ramp and then run up and across the road into the transition area. Chris recommends bringing good shoes to cover this section (about 400m) between the water and our bikes. You can also use sandals which are easy to get on and off but harder to run in. Or you can choose to run it barefoot. I am going to come prepared, take a good look at this stretch, and then decide whether or not I will want to take the time to put on shoes/sandals.

I like to stay in the water and continue to swim until it is so shallow that my hands touch the bottom. Then I get up and run to the shore. By doing this, I avoid expending lots of energy trying to run through deep water. As soon as I am out, I unzip my wetsuit and remove it down to my hips. Then I take my goggles and cap off. Once I find my bike, I take the wetsuit off completely, step on the towel, put my biking shoes on, then my helmet, then sunglasses, and I am ready to go. Make sure you fasten your helmet before leaving the transition area! This is a USAT rule. Push your bike to the line that says “mount here” and hop on. If you know it might take you a second to get on your bike/clip in, please be courteous and move to the side a little, so others can pass. Then, enjoy the ride!


T2 – transition from bike to run

Take it just a little easier at the end of the bike, so your legs feel as fresh as possible on the run. Slow down enough to be able to stop at the “dismount here” line and hop off. I will definitely be slowing down a little more this time, seeing how it is another downhill bike finish. Last weekend I had too much momentum and when I got off my bike I fell right on my bum. I’d rather avoid this happening in the future.

Make sure you put your bike back where it was. The bike racks can get pretty crowded and everyone else needs a spot for their bike as well. Take your helmet and shoes off. Put your (socks and) running shoes on, grab your race belt (and visor) and off you go! In a sprint distance race, I might also grab a gel if I need it. In an Olympic distance race I definitely bring one along.

More on nutrition next time.

Comments

Popular posts from this blog

I am so lucky

I feel the need to write. My thoughts are all jumbled. Can I make sense of them on paper? Writin g gives me perspective and makes it easier to let go. Last weekend I was very frustrated, mad, self-centered, unhappy , wallowing in self-pity. This weekend I was more balanced, a little more patient, trying to be less selfish, happy . How did it happen? I have had to deal with myself for almost 30 years now and, luckily, have figured out a few things on the way. Like how to feel at peace with myself , my family , my life . It shouldn't be complicated to be happy in my circumstances. I realize that. But sometimes it still is. Sometimes being a mom and wife doesn't come easy to me. Sometimes I think everyone would be better off if I wasn't a mom and wife. Sometimes I wish it was easier to just take off and do nothing but swimbikeruneatsleep for a week or two. It's not helping that my German teammates are doing just that. Right now. On a beautiful island. In the warm...

Feat of Fortitude - Half Triathlon

The alarm went off way too soon on Sunday morning. 4 am? Really? Well, it was time to move my butt out of bed for Feat of Fortitude Part II: the Mountain Man Half Triathlon . Why did I choose to run a Half Marathon one day and do a Half Triathlon the next? Because the prize for the fastest combined time of these events was free entries to both events next year! Considering our financial situation, I had to give it a shot. I knew I was not going to have enough time on race morning but I just could not handle the thought of waking up at 3:30 am. And I paid for it. I forgot to tape a couple of GUs onto my bike. Lesson #1 : No matter how early the race starts, I need to be there at least 2 hours early . Most people don't need that much time but I do. I always have. I like to get a good spot, set everything up perfectly, take my bike for a little spin (when allowed), run, stretch, chat, etc. Those might be my favorite 2 hours of race day! The swim was great! I was loving it...

NO Race Report: IRONMAN LAKE TAHOE 2014

This is how gorgeous it COULD have been...  I wake up at 3:30 and I smell smoke .  Inside the house through closed windows.  CRAP!  No need to even take a peek through the blinds.  I knew there was a good chance this would happen after seeing the smoke roll back in the night before but I was hoping for the best... only to wake up to the worst.  Thursday , when we rolled into town, the air was terrible.  Like the-minute-I-got-out-of-my-car-I-got-a-headache terrible. But there was hope because, hey, winds change and firefighters are hard at work and there were more than two days left before the race!  This is what Thursday evening looked like down by the lake:  I didn't do much that night. Just a a very easy little jog along the beach to shake out the legs after a day of driving. And super short swim because I couldn't wait any longer to swim in that beautiful lake !!! But then, of course, I got wimpy again...