Transition: Putting it all together
Playtri Coach Gerald joins us for a Q&A on transitions...
1. What are some recommendations to prepare for race day...training wise and gear wise?
a. Training prep - train how you will race with every aspect, this includes; breakfast, pacing, equipment, and mental visualization. Make sure all the things you do in training are things you will do when racing.
b. Gear - make sure you train in your race uniform with your bike, cycling shoes, running shoes, bike helmet, sunglasses, goggles, swim cap. You will want to use your good race gear to practice before the race to make sure it all works, fits and does not rub.
2. What are brick legs? What are some preventions for brick legs?
a. Brick legs is that feeling you get when getting off the bike and start to run. In deeper terms it is the body switching blood flow from the muscles used on the bike to the muscles needed for the run.
b. Key to prevention - practice your bricks. When practicing your bricks, pay attention to when your legs feel good and are ready to go. The "brick" feeling will decrease each time you practice
c. Don't panic - practice provides a mental element so when you look down at your watch and it has only been 2 minutes and you are not feeling so good, but through practice you know your body feels good at about 7-8 minutes. You know to relax and work through it.
3. Are there any strategies to do for your legs to get them ready for the next leg of the race?
a. Bike-Run - in the closing minutes of the bike ensure you are using a higher cadence and easier gears. This will also begin to shift the blood flow to the legs and give you a better transition to the run.
b. Practice - practice enables each athlete to figure out there body and find what works best in making these transitions as efficient and fast as possible.
4. What are some tips for a quick and easy transition?
a. Body glide - for the wetsuit, cycling and running shoes. Put the glide on your ankles and the wetsuit comes off much easier. Use the glide on the inside of your cycling and running shoes for easy on and off.
b. Race belt - this is a definite must for quick transitions, so thers is no need to mess with pins.
c. Practice - this is the best tip! Practice your transitions! A great workout would be 30 minutes of getting off and on your bike as you would on race day.
5. What transition "must have" gear do you feel is necessary?
Race belt (no pins), tri-shoes (no laces) for easy on and off, a bright tri mat to spot your transition spot, a DUX helmet with the glasses built into the helmet, nutrition gels vs. solid foods (to get the needed nutrition in fast), a tri-suit vs. changing into cycling gear and running gear, and a good tri bag to keep everything neatly organized.
In closing, transitions are what I like to call "free speed." You don't need to be an extraordinary athlete to have fast transitions. Practice gives an athlete the best opportunity to achieve transitions that their tri friends will be blown away by!
**Don’t miss our upcoming First Timer Clinics where coaches will go over what to expect on race day, transition tips and more. Anyone is welcome - first timer or not!
Wednesday, March 25th at 6pm Playtri Colleyville
Thursday, March 26th at 6pm Playtri Dallas
Friday, March 27th at 6pm Playtri Plano/The Colony
Saturday, March 28th at 10am Playtri McKinney