In preparation for my race on Saturday, I have been thinking a lot about how to minimize the time, that I will spend in transition. The shorter the race, the more important it becomes to reduce transition times.
The key to a fast transition time is simplicity and a calm, methodical approach. Rushing only causes mistakes, which can prove very time consuming or even cause disqualification, if you forget something important, like your race number bib for the run. Keeping things simple helps avoid the tendency to rush.
In T1, the transition from swim to bike, the thing I have struggled with the most, is removing my wetsuit (assuming the race is wetsuit legal). In my early races, I lost several minutes getting out of my wetsuit, so I have practiced this a lot.
One key is to arrive at your spot in transition, with your wetsuit already unzipped and removed down to your waist. When at your spot, grab the wetsuit and strip it as far down your legs as possible in one go. Then step on your wetsuit and kick away from your body the get the last part of the leg off. If the wetsuit gets stuck at the ankle, grab it and push it over quickly. Also, make sure your timing chip is under your wetsuit. If it’s above the wetsuit, it gets in the way and makes it hard to get the leg over your ankle. Once the wetsuit is off, it is simply bike shoes on, helmet on, fasten helmet, grab bike and go.
Transition 2 is often quicker. Get to your spot and rack your bike. Helmet off, bike shoes off, run shoes on, grab race belt with number bib (and cap/sunglasses, if you wear them) and go. Put the race belt (and other items) on, while you are actually running.
Also, don’t forget to make a really good note, of where your spot actually is in transition. It will seem very different in the race, compared to when your are setting up your space early in the morning. Do things like, count the number of bike racks to your spot; look for visual markers like trees that are close by or use a conspicuous towel that is easy to spot.
Other time savers are things like speed laces on your shoes; you would be surprised how long it takes to tie laces. Some people have their bike shoes already mounted on their bike and put their feet into them while biking. I don’t plan on doing this, because I haven’t practiced it, but it is definitely quicker.
Finally, practice and visualize. Practicing a good number of times, just ahead of the race, makes the process second nature. Simple processes that are familiar, will minimize your time in transition. Who knows, in a sprint race, a few seconds saved, might be enough to beat the person ahead of you.
