Training For a Triathlon - A 'How To'

Transitions are the frequently forgotten "fourth part" of triathlon competitions.

There are two transitions in triathlons: T1 involves transitioning from the swim to cycling, and Transition 2 involves transitioning from cycling to running.

You can save precious time on race day by knowing the way to transition efficiently.

Be ready for transitions by practicing them.

After a swimming exercise during your triathlon training, put on all your swimming gear, then log the time it takes you to step out of your swim apparel and change into your biking gear, then get on your bike and move.

Look for means to reduce the time this would take by wearing a fuel belt underneath your wet suit, carrying foods and energy bars, spend money for a tri-suit, or by getting on your bicycle with your shoes already strapped to your pedals.

The more you work on your transitions to determine which techniques work best, the more time you will save yourself on race day.

Have you ever skimmed through the race results of a recent event and observed that most individuals have thirty to forty second transitions from biking to running?

Know how you could also achieve the same splits.

This is the right way to do it(this is intended for right leg dominant athletes, just change sides if you are left leg dominant):
About 10-30 seconds before getting off, reach down and unstrap your right shoe and slip your foot out (at the same time steadying the shoe with the loop on the back of the shoe).

Your right leg must be at the top of the pedal stroke so that your foot is within reach.

Place your shoeless foot on top of the shoe from which you just removed it (you could still pedal with your foot on the shoe so don't be troubled).

Reach down and apply the same thing to your left shoe at the top of the left pedal stroke.

Now you should be bicycling with bare feet on top of both shoes.

Stand up out of the saddle swinging your right leg back and over the seat, and balance with your body on the left pedal just before the dismount line (be cautious!).

At the dismount line, step off with the right leg, and follow immediately with the left leg.

This will automatically place you into a running position right off the bike.

You have not only dismounted quickly but you could also run through the transition area faster because you do not have your shoes on. Just be careful not to step on anything sharp!

Terry Stevennson is an avid writer, fitness consultant and triathlete. He provides technical advice on training for a triathlon to http://www.TriathlonTrainingSchedule.org
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