Welcome - PhysioMed Womens Triathlon Series

Transitions

If you have never been involved in a triathlon before, the transitions can be a bit daunting and chaotic. But with planning and practise before the event it is an area where you can save a lot of time and ensure your race goes smoothly. You train for the swimming, cycling and running and it is just as important to train for transitions as well.

By definition the "transition" is the change between the 3 triathlon disciplines, and the "transition area" is the fenced off area containing the bike stands. It is here that you change over from swimming to cycling and cycling to running. The transition area is where all of your equipment is placed before your race. Your bike will be on a rack and your gear will be around your bike.

Before you put your bike into the transition area check it over and go for a short ride -- tyres pumped up ? Wheel bolts done up securely? Gears working? In an easy gear to start cycling? Handle bars straight ? Seat the right height ? - In general, nothing moved or damaged in transportation getting to the race.

It is a good idea to put your bike into the transition area before going to registration, and then laying out your gear after registering. There is no fixed position where you have to put your bike in transition -- it is first in gets the best spot. Although transition is designed so that nobody has a clear advantage and everyone covers the same distance getting in and out, there are 2 opposing alternatives as to the best position to place your bike.

(1) As close as possible to the cycle exit/entry gate because it is easier and quicker to run through transition without your bike than with it.

(2) As close as possible to the entry gate where you come in from the swim, as it makes it easier to find your bike when coming from the swim slightly confused and out of breath. It also comes down to personal preference how you hang your bike on the rack. Either by hanging the handlebar brake levers over the bar of the rack, or alternatively, reverse the bike in, and hang the front of the seat on to the bar. This works best for mountain bikes and also has the advantage of not having to turn your bike around when removing it from the rack.

It is important to lay your gear out so it is easily accessible. First of all lay a towel on the ground alongside your bike. This serves many purposes: it lays claim to your area and others will be less likely to accidentally knock your gear out of the way as they will avoid stepping on your towel; it gives you something to stand on and dry your feet before putting your shoes on; and it makes it easier to find your gear again after completing the cycle. Arrange your gear on the towel in the order you will need them, e.g. at the front will be the shoes (and socks) you will be using on the cycle. If you are going to wear a top or jacket on the cycle hang it on your handlebars or seat. Lastly have your helmet upside down (with sunglasses inside) ready to put straight on your head and do up before taking your bike from the rack. If you are using different shoes and a cap for the run, place them towards the back of your towel ready to slip on when you come in off the cycle. Make sure your laces are loose enough for your shoes to slip on easily. Some people put talc or Vaseline in the backs of their shoes to make it easier to get their feet in.

Finally check where the entry and exit gates are and practise walking from the entries to your bike and from your bike to the exits. Also, find out where the bike mount and dismount points are. You won't be able to ride in and out of the transition area for safety reasons. Find out where you get on your bike and where you get off on your return. The last thing you need is someone yelling at you.

Please let your supporters know that the transition area will be closed just before the start of the race to everyone except competitors, and that you may not get any outside help in transition from spectators etc. This is for security and safety. It is an individual event so you must do the transitions on your own. Also we have to keep the area clear so it doesn't get too congested. Other than that rules are minimal -- just good courtesy so you don't hinder other competitors; your helmet must be fastened before you take your bike from the rack and must remain fastened until you return your bike to the rack at the end of the cycle; and do not get on your bike until you are out on the road.

It is very important to practise your transitions before the event. Lay the gear you will put on in transition out on a towel at home, go through putting it on and see if you have any problems. You will most likely uncover any problems then and that is a lot better than on race day. Find what works for you and fine tune it to your specific needs. Determine which order of putting things on works best for you and also try different ways of setting your gear out on your towel. When you are happy you have it right, have a transition practice while timing yourself, then try to beat the time. You'll be surprised with practise how much you can improve your time. Also incorporate your transitions into at least two training sessions before the event. Practise makes perfect!

Race hard and have fun!