Transcript PPT
Improving Triathlon Transitions Alan Finder 14 January 2015 CDTC Winter Lecture Series #1 facebook.com/finderal @finderal [email protected] Agenda • Introductions/About Me • Transition Setup • T1 Tips • T2 Tips • Questions About Me • Multisport athlete since 2007 • Member of Challenge Family Triathlon Team • Get 10% off Challenge Race Entry – AFTRI15 • Racing History: • 2 x Full • 5 x Half • Many Olympic and Sprint Events • Wins at: • CDTC Crystal Lake Triathlon – 2014 • Delmar Duathlon – 2012, 2013 • Moreau Lake Aquathlon – 2013 • Running, Cycling, and Swimming Transition Setup – Bike Placement • Place bike in front of bike rack number • Move in direction that the bike rack number is facing • Majority of bike in front of bike rack number Transition Setup – Gear Placement • Your personal space • Towel, Tmat, Tshirt, etc. • Position gear in order of use • Bike Gear • Shoes can be clipped in to pedals • Rubber bands • Helmet on aerobars – storage • • Straps flipped out Sunglasses • • Nutrition Computer, GPS, etc. • Set to “Auto Pause on Stop” • Proper gearing for Bike Out • Run Gear • Shoes • • TriSlide on heels, tongue, instep Socks – HIM or longer • Watch, GPS, etc. • Hat, Visor, etc. • Race Belt “Be quick, but don’t hurry” - John Wooden T1 – Swim to Bike • Know where your bike is • During setup, walk from Swim Exit to Bike • 100-200m before Swim Exit • Kick, kick, kick – get blood to legs • Running into T1 • Peel wetsuit to waist, goggles off, cap off • Removing wetsuit • Peel wetsuit down to ankles • Stomp, stomp, stomp, until feet are free • Cut wetsuit at calves diagonally • TriSlide (SBR Products) makes everything easier • Drop wetsuit in place, don’t cover up run gear T1 – Swim to Bike ctd. • Buckle helmet first • 2-4min time penalty! • Socks • Waste of time under HIM distance use TriSlide to prevent blisters • If needed, roll down & use corn starch to absorb water • Shoes Clipped In: • Shoes not clipped in: • Rubber bands • Fasten as normal • Run out w/ bike • Run out w/ bike • Flying Mount or • Stationary Mount stationary mount • All nutrition should be on bike • Water/sports drink, gels, bars, salt, etc. • Electrical tape gels to top tube T1 – Swim to Bike ctd. • Flying Mount • Run past mount line with bike on right side • Do not stop moving • Place both hands on handlebars • Jump over saddle • Land on thigh! • Pedal with feet on top of shoes • Gain speed, coast, slip feet into shoes • Ride until you have some space • Head up • No weaving around – stay straight T1 – Swim to Bike ctd. • Stationary Mount with shoes clipped in • Run past mount line with bike on right side • Stop • Avoid middle of mount area • Step right leg over bike • Right foot into shoe • Push off with left foot & start pedaling • Gain speed, coast, slip left foot into shoe • Ride until you have some space • Head up • No weaving around – stay straight Why keep your shoes clipped in? • Barefoot running is faster • Cleats are slippery on pavement • Cleats get damaged on pavement • Less stationary time in T1 T2 – Bike to Run • • • • Shoes off half mile before T2, pedal with feet on top of shoes Low gear, high RPM – spin the legs out Top off on nutrition and fluids Running dismount – always • Feather brakes, swing right leg over and behind left leg • Slow down until comfortable • Step right foot down into a jog • Run bike back to spot • Walk this route pre-race • Rack bike by handlebars • Helmet off T2 – Bike to Run ctd. • Socks • Unnecessary under Half Distance • Toughen up your feet • Roll down and use corn starch if needed • Shoes on • Speed laces • Dial in fit before the race • TriSlide on tongue, heels, and instep • Nutrition as required • Grab race belt, gps, nutrition, etc. • Run out with gear in hands • Put on as you run General Guidelines • Transition time is free speed • +15s in T2 = 5s/mi in 5k run • You are always racing! • Do not move frantically • • • • “Be quick, but don’t hurry” – John Wooden Every motion has a purpose, be deliberate Slow down so you don’t make mistakes Preparation is crucial – practice, practice, practice • Summer Open Water Swims Questions