It's the fourth discipline during a Triathlon Race, THE TRANSITION. In this video we are
going to help you improve your transition time. KEEP WATCHING!
Triathlon is a time-concentrated sport. Participating in this sport requires a lot of energy, dedication,
and planning. Athletes must get up early and practice for hours on a daily basis. An athlete
must practice intervals, the racing track, the swim, and have a nutrition plan as a preparation
for a race. Planning and practicing your transition will gain you “free time” on
race day. Being quick and efficient in the transition, could make or break a race. These
multidisciplinary transitions are presented in the triathlon’s fourth discipline. These
transitions require a different kind of training. Troy Jacobson, senior national director of
sports says. “If you are good at the transitions, you have the ability to make up time to your
competitors who might be better at swimming, cycling or running”. The free-speed element
is a big part of competitions that are held in triathlons.
Matt Dixon, triathlon Coach explained, that a competitor must master their transitions.
During a race, your heart beat rate is on a peak right after completing one discipline,
especially when emerging from the swim. Being a competitor, already in a stressful environment
you have to stay calm and control your transition. The main problem that many triathletes face is
that they didn’t practice their transitions enough. This can cause some unfortunate situations
which could cost you a lot of time and energy.
Dixon concluded that “Many people start to panic and try to go as fast as they can”.
Most of the time that leads up to making mistakes.
Dress Rehearsal
Improving your transitions comes down to practice, practice, and practice.
The practice and rehearsal have to be conducted before the beginning of the season. Otherwise,
lack of practice leads to being rusty.
Once a week, 10 to 15 minutes of your workout should be given to your transitions.
Create a mock transition at a lake or the ocean with all the important elements. You
must Hang cycling garments on the bike and make sure the Velcro tabs on your shoes are
open.
The practicing consists of these steps: Coming out of the water, then removing your cap and
goggles as quickly and controlled as possible, rinsing any dirt from your feet, fastening
your shoes, clipping on your helmet, and affixing a race number.
Practice the running by dismounting from the bike and switching your shoes.
Racers should prefer the fuel activity during the transitions. This practice saves time.
Must have a checklist of everything.
A strong core is essential for handling triathlon-transition. It will increase power
in crowded areas with racers and prevent injuries.
Make practice hands and knees lift right arm and leg off the floor.
Brick Workouts
Triathlon training is a difficult job for the body but is essential if you want to perform
well. Brick workouts are also a necessary part of an exercise in which two disciplines
are included, for example, you swim and bike, or bike and run. This routine helps in the
preparation of the body and mind. Once a week, ride for 60 minutes, then run for 10 to 15
minutes. Practice the swim for 400 meters, and ride for 15 minutes. These Brick workouts
continue until the race day.
Keep Calm
Always try to keep calm during the transition, this prevents you from getting a lot of stress
and making mistakes. To practice this, you must follow the following routine.
Sit in a comfortable position, place hands on knees,
Straighten your arms, and extend fingers.
Inhale through the nose, and exhale through the mouth.
Do this for one minute long
Repeat this exercise 4 times.
This will make your heartrate lower which means you feel a lot calmer and relieved.
Practice makes perfect
You can reach everything you want in life by practicing for it. Best results come with
time, and if you practice your technique, you will definitely become more successful.
Quick-tie laces
Many professional triathletes use the quick-tying laces technique during running. This means
you don’t Have to sit on the floor and tie laces. These types of laces will fasten with
a Simple pull on them. This will save you a lot of time during your transition.
Race the course Before start
Before the race begins, take a look around and study the entrances, exits and transition
area. This will give you an idea on how your transition is going to look and allows you
to make a plan of your transition before the race. This saves you time and energy during
the race.
Identify your bike quickly
During the transition to your bike, you will have to find your bike in-between thousands
of other bikes. So, you must make sure that you can recognize your bike quickly. There
are many tricks including, hanging a brightly colored towel on your bike or tying a balloon
on the rack.
Bring Only Essential Gear
During the race, every second counts, you don't want to waste time because of something
unnecessary. You can prevent this by making sure and everything is ready before the race.
Set up your transition as simple as possible and bring only the gear to compete in the
race. Extra and unnecessary gear clutters the transition slower.
Here is a list of all related things that are essential for every athlete.
Wetsuit
Swim Cap
Goggles
Bike
Helmet
Race Nutrition and Hydration
Cycling Shoes
Running Shoes
Hat
Race Belt
Set Up Gear in Order of Event
You start the race in your swimming gear so it does not need a spot in transition.
For a flying mount, shoes will be clipped to pedals. Then place helmet straps open upside
down on your aero bars. If you don’t have aero bars, then place the helmet in the same
position, upside down straps open, on top of cycling shoes. For the last transition
make sure your laces are untied so you don’t have to do that first. Quickly put them on
and run
Fast Triathletes Keep Transition Clean
Fast transitions are crucial, the transition area is an area is being watched by the marshals
very closely. “All discarded equipment has to go in your assigned transition bin,”
said five-time ITU World Triathlon Series medalist and first-time Olympian Summer
Rappaport. “If you, for example, lay your wetsuit a few centimeters over the line, you
can receive up to a 15-second penalty, which has to be served on the run.”
Visualize a Fast Triathlon Transition
Coach O’Brien shared this mentality: “Always be bold in training and racing. Repeat being
bold. Repetition creates belief. Belief creates confidence. Confidence enables control. Control
creates capability.” O’Brien is also a big advocate of visualizing scenarios. He
encourages them to tap into all five senses. They might feel the varying situations that
they will encounter on race day, including the chaos and rush of transition. Then, on
the final race day, athletes will feel as though they have been in this situation before.
Outro
Make sure you practice your transition. What is your biggest struggle during the transition?
Thanks for watching this video. Don't forget to like, subscribe and press the notification
bell for more videos like this. See you next time