Have you been concentrating so hard on training for the swimming, cycling and running that you haven’t even thought about what needs to be done during the transition between the three activities?
Well fear not. Here at Virgin Active we’ve come up with a list of top ten tips for a smooth and time-saving transition during the triathlon.
1. Double up
Make sure you wear the outfit you intend to cycle/run in underneath your wetsuit. Remember lycra is your friend and will help to prevent chaffing.
2. Lube up
Lubing the wetsuit – especially around the neck, wrists and arms – will help you to remove it.
3. Be strategic about where you place your bike
Former triathlon world champion Tom Don tells mensfitness.co.uk* "Place your bike near the end of the rack and memorise the row. Decide how to position your bike and which direction to point your running shoes in. Place your towel so you don't have to walk around your bike to get it."
*The full article can be read on the mensfitness.co.uk website
A smooth transition can make all the difference to your overall time
4. Run in between
Run from the swim to your bike, from your bike rack to the cycling start, from the cycling end back to the bike rack, it sounds like a no brainer but not everyone does it.
5. Attach everything you need to your bike
Make sure you've already attached everything to the bike: water bottles, gels, sunglasses, everything you need should already be on there.
6. Plan your transition
Plan your entry and exit. When you put your bike in the rack take a look at where the swim entrance, and cycle and run exits are in relation to your rack.
7. Open up
Make sure your bike and running shoes are open so that you can easily get your feet into them. If you're planning on wearing socks (not everyone does) have them folded half way so it's easy to put them on, or if you feel comfortable doing so, place your bike shoes already in the peddles.
The less you have the less you have to worry about. Prioritise what you need.
9. Practice, practice, practice
If you don't want the transition period to eat into your time, practice taking off your wetsuit whilst wet, and putting on your cycling and running shoes. You'll soon see ways you can improve.
10. Keep focused
Don't forget the transition is part of the race and the clock will still be ticking during transition periods. Tick, tock, tick, tock!