Check out some quick tips to make your triathlon transition both easier and quicker.
Transitions are often the overlooked part of a triathlon, but are considered the fourth leg of triathlon. They're a timed part of the race, so improving your transition times can save some seconds in the race. Josiah and Yaro Middaugh offer tips on how to improve your transition times, whether you're a seasoned athlete or a first time racer.
Before the race begins, create a landmark in the transition area that makes it easy to spot your gear, perhaps with a bright towel or something recognizable to you. Lay your shoes down first, then your helmet, and place your glasses inside your helmet for quick access.
Transition 1: Swim to Bike
Transition 1 (T1) is the transition from swim to bike. When getting out of the water, pull your wetsuit down to your waist as quickly as you can, so that when you get into the transition area, it's a lot easier to take off. Once you get to transition, put your glasses on first, followed by your helmet and then shoes. And now you're off; every second counts!
Transition 2: Bike to Run
Transition 2 (T2) is the transition from bike to run. When coming into the transition area, make sure that you get all the way to your transition area before you unbuckle your helmet. Next, take your cycling shoes off, and put on your running shoes, race belt, and anything else you want to bring with you on your run such as nutrition products or a hat. And then you’re running; speeding out of transition!
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Josiah Middaugh is a 14x XTERRA National Champ, and the 2015 XTERRA World Champion. He’s been the top American at XTERRA Worlds for nine straight years. He has a masters degree in kinesiology and has been a certified personal trainer for 18 years (NSCA-CSCS). His brother Yaro also has a masters degree and has been an active USAT certified coach for more than a decade. Read past training articles at http://www.xterraplanet.com/training/middaugh-coaching-corner and learn more about their coaching programs at http://middaughcoaching.com.