- You wanted triathlon transition videos?
Set up your shoes just like you would in a race.
Morning, trainiacs.
I just have a brutal salad this morning.
Need to throw on this fresh new hat.
You wanted triathlon transition videos?
Today, you get triathlon transition videos.
Right, Chew?
(dog growling) Shh.
(dog barking) Hey.
First, I'm going to need my bike, and a coffee.
Catastrophic flat yesterday.
Calls for a new tire.
Catastrophic need for caffeine means (slurping)
we have caffeine.
I need to get this tire on this wheel,
I need to get this tire into the garbage,
and then I need to get this tire on this wheel.
This video, bam, that you can check out there
from yesterday's vlog where I explained
why I'm doing this whole dance of wheels.
Do the rubber dance.
(upbeat dance music)
Well, trainiacs, I have a lot to do with transition.
Yep, yep, yep, yep.
There were some slow moments in there,
embarrassing moments, real rookie moments.
I haven't practiced transitions in a while,
but that's why we're here.
I'm gonna run you through this.
What you can do to practice transitions that is pretty easy
is that you just go to a track.
See that? Oval track?
What you can set up is basically a makeshift transition.
What I recommend doing is setting up your helmet
the same way that you would in a race,
with the straps open,
and you want the back of the helmet facing away
so that you can just pop it onto your head really easily.
Take your shades, if you're wearing shades.
I like to put them somewhere at the front of the helmet.
It's really easy just to grab them,
and put them on just like you would the helmet,
in a way that you don't have to twist them.
Then, down at the bottom, this is my nemesis at the moment.
I'll explain more about that in a minute.
But set up your shoes on the pedals,
so that you're not running any distance at a transition
with cleats, ruining the cleats, maybe slipping,
not being able to run very fast in the shoes,
and open them nice and wide, like really big and wide.
Wedge them open like this
and keep the first strap or two wide open,
run out, and then slip your foot in.
My biggest struggle was getting into these shoes,
because these are road shoes, not tri-shoes.
And a lot of people will often ask me,
"Can I use my mountain bike shoes?
Can I use my road shoes?"
Well, you can; nobody's telling you that you can't.
There's no rule that you have to use triathlon shoes,
but I'll tell you, the tri-shoes that I've got,
I slip into those in a matter of like a half a second.
These, getting in and out of them, takes 10, 15 seconds.
Not ideal.
But anyway, set up your shoes just like you would in a race,
side by side.
If you can, have elastic laces in them
so that you can just slip them on really easily,
and open up the tongue if you can at all.
These are really minimal, so there is no tongue to open up.
Then the thing that makes the track ideal
is you're not looking to have a really big workout
and have that brick workout effect,
you're just looking to get in the habit
of putting on your helmet, putting on your glasses,
putting on your shoes, getting into your pedals,
all of that stuff, and going through those motions
so that it becomes habit, and you know how to do it
and you're not thinking about it in a race.
On a track, you can just go do like eight laps,
is all that we were doing, three K,
and then we get off, do a one K run at our race pace,
and then one K just easy jog, to recover.
Some of the order of operations
and things that I would recommend to you
for setting up your bike
and the order that you put everything on in,
is have all your nutrition either taped to your bike
in a bike box, or in your pockets
before you even start the swim,
and it's under your wetsuit,
so that the only thing that you've got to worry about
when you get up to your bike is,
don't do socks, but all you have to do is bam, shades,
bam, helmet.
I recommend grabbing the helmet by the clips
so that you're not folding the clips underneath.
Get that under, boom, done.
You don't even have to look at it,
because you're grabbing by the clips
and everything's open, you know where it is.
Then you run out to transition:
Really quick, ideally, few second transition,
and you're going to gain upwards of about a half a minute
to a minute if you minimize the amount of things
that you've got to worry about.
I look so good right now, so good.
Getting into your shoes
should be a really quick thing to do.
A few things that'll make it quicker
are doing barefoot runs ... Well, not barefoot,
sockless runs before your race
to toughen up any areas that are going to develop blisters
so that you can run sockless in the race.
I'm doing that right now, I'm getting some blisters.
But I'm getting them now, before my race.
All you have to worry about is slapping your shoes on.
Get some elastic laces, and then all you have to do is bam.
If you tend to have sweaty feet,
or if it's say, a wet race, or it's really humid,
it's not the worst idea to have in your triathlon bag
a can of baby powder,
and if you think that your feet are going to be wet
coming off of the bike,
fill up those shoes with baby powder,
and it's going to dry out your feet, reducing blisters,
and make it nice and easy to slap on.
I wouldn't spend a ton of time making sure
that you don't have folds and things like that.
If you practice your transitions,
just slapping the shoe on really quickly,
it's going to have some folds,
and your foot is going to develop some calluses
and tough spots to account for those folds
no matter where they are.
There you go, trainiacs,
you wanted a triathlon transition video,
you got a triathlon transition video.
Now that I've got to practice them more,
it's going to be easier for me
to go and do more videos like this,
so stay tuned.
Oh, and the workout that we did:
We did 3.2 K, eight laps around the track,
the one loop at a fast race pace,
and then a second loop just at an easy jog, three times.
That's it, easy workout.
Alright, alright, pack this up.
Pee out in this open field anywhere?
I won't tell anyone if you don't tell anyone, okay?
(upbeat dance music)
Better, not great.
Standard little dog park date to end the weekend,
and somebody mentioned
that I should be selling BOCO gear lids, hats.
Well, it just so happens that I've got one on.
- Oh, these hats. - These hats.
- This is your best hat.
- Clearly my best hat.
Here's the thing, trainiacs, I love the hat; solid lid.
Coach Pat brought me one back
from the coaching endurance summit in Boulder,
but I'm in Canada.
If I end up buying them, shipping them up here,
then shipping them to everyone
who primarily are in the States ...
What is this, amateur hour?
I'm looking at this.
Primarily in the States, the shipping's gonna kill everyone.
Anyone got any ideas about how me, from the States,
could order a whole bunch of hats from the States?
Leave them down there, and then get them shipped?
Thoughts, suggestions, comments?
Here's my enormous pregnant sister; we're chatting.
Alright, later, trainiacs.
(upbeat dance music)
(music drowns out speaker)
- Good God, look at that.
(music drowns out speaker)
- Just give the world the business, huh?
Where'd she pick that up?
Clean up after your dog, Tim.
Yeah, you.