Transitions – the 4th Event

Local triathlete and multisport coach Kurt Perham refers to triathlon transitions as the “ultimate in low hanging fruit.” By transitioning from T1 (swim to bike) and T2 (bike to run) quickly, a smart triathlete can take seconds, even minutes, out of a competitor.

Transitions should be just that – fast transitions from one leg of the competition to the next. Kurt recommends a “Keep It Simple” strategy for setting up the transition area and moving from one event to the other.

• Set up your transition area in a methodical way. Two pair of shoes, a bike helmet and a visor for running is all you need.
• Clip bike shoes to the bike in advance for a quick transition from the pool. (Note that this is an advanced technique; so do not attempt it unless you have practiced it in advance of your event).
• Put baby powder in your bike shoes so your wet feet slip in easily.
• Once set up, clear the transition area of all other distractions, including bags and miscellaneous belongings. Don’t let yourself be distracted when you enter transition. Grab your stuff and go.
• Begin stripping the wet suit as you exit the water.
• Use quick-tie shoes for running.
• Don’t dilly-dally. Get it done. A transition should take no longer than 40 seconds.
• Be sure to know and follow the rules of the race when transitioning (e.g., the helmet strap cannot be unbuckled until your bike is racked).
• Practice transitions until you have it right.

For triathletes looking to improve their transition times, Kurt will be conducting a transitions clinic on June 19 at 6PM at Peak Performance Sports. For more information, contact Kurt at kurt@personalbestmultisport.com.