TRANSITION TRAINING FOR YOUR FIRST TRIATHLON

There's just over a week until Triathlon Pink hits Sydney and I am so excited to be a part of this event. I've been competing in triathlons for about 5 years now and this is still my favourite race on the calendar; no ego's, no expensive time trial bikes or sperm helmets, no prizes for coming first. Just a bunch of ladies, raising money for an amazing cause and having a crack at the sport of triathlon. For the first timers, its such a fun and exciting day. To be able to race in three disciplines is a huge effort in itself and a great way to get started in the sport. I have participated in Triathlon Pink about 4 times now and each year I get more and more inspired by the women that take on the challenge of swimming, biking and running. I hope the first timers get hooked on it as much as I did in my first race.

Whether you are racing long, medium or short course (or you're a sucker for punishment like me and signed up for all three races), the key is to have a good time. You only get one chance to experience your first triathlon. Triathlon Pink is such a fun day out so enjoy the atmosphere, rally up your friends and family to come and cheer you on (because let's face it, we always go faster if someone is yelling at us) and relish in the fact that you will soon become a triathlete! 

If this is your first time racing, you may not care about your time. Your goal might be to just survive and finish! However, if you like a bit of friendly competition, you can be one step ahead of everyone else. How? I don't know about you but I like to be fast in my transitions. My motto is "get in, get out, as fast as possible." Here are my Top 10 Tips for a Fast Transition:

1. Practice your plan
   As the old saying goes, “Those who fail to plan, plan to fail.” Practice, practice, practice. SWIM TIPS – Try and swim close to the feet of the person in front of you (otherwise known as the drag zone). The splash from their kicking might annoy you at first but they are actually pulling you along, therefore requiring less effort from you. When you exit the water, take your cap and goggles off as you run into transition to save a bit of time. Women are naturally multi-taskers and this should be no different!
   BIKE TIPS – Practice taking your drink bottle out of the cage and putting it back whilst riding your bike. You always need to be aware of who is in front of you and who is around you. There's nothing worse than looking down, losing your sense of balance and crashing into someone because you weren't watching what you were doing or where you were going. In the race, always remember to stay left and to only overtake on the right.
   RUN TIPS – Keep your body nice and tall, switch your core on and remember to control your breathing. When you get to the finish line, jump in the air and celebrate your amazing feat!
2. Less is more
   Minimise the amount of unnecessary things on your bike that you won't need on race day (baskets, lights, backpack holders etc). They will just make the ride that much harder as the bike will be heavier, especially if you are racing on a mountain bike or hybrid. Make sure your bike has been serviced before the race too. There's nothing worse than rocking up on race day with a broken chain, punctured tyre or gears not working.
3. One outfit for every occasion
   We all know tri suits aren't the most flattering outfits that ever existed but they ARE practical, which means you can stay in the same outfit for three legs without having to change. We all come in different shapes and sizes, but at the end of the day, no-one is going to be worried about what you look like in lycra.
4. Body Glide/Vaseline
   This stuff is a god send if you want to prevent any kind of chafing. You should be putting it under your armpits where your tri suit/swimming costume sits, between your thighs and around the ankle that the timing chip will be on. I always have some spare in transition, just in case I need to apply more. You should also put vaseline on the inside heel of your shoes to make your foot slide in quicker.
5. Elastic laces
   Genius invention. They allow you to simply put your shoes straight on without worrying about tying up laces. They do require practice though and are slightly less supportive for your feet than normal shoelaces. Make sure you practice running in them (just up and down the road is enough) so you can get a feel of how tight they should be.
6. Nutrition
   Only use gels or electrolyte drinks (like powerade) if you have practiced using them in your training. For races as short as these ones, you may only need water and perhaps some lollies on the run for a bit of an energy hit. Don't try anything new on race day. It may wreak havoc on your gut.
7. Helmet
   Make sure your helmet fits your head properly. It shouldn't be half way off your head or be down so low that you can't see. Practice clipping it on and off. The last thing you want is having to stop to get off your bike to adjust your helmet (ladies with longer hair, I highly recommend low pony tails or braids so your helmet fits on your head properly. High pony tails just get in the way).
8. Identifying your bike
   There are going to be hundreds of people racing so you want to be able to identify your bike in transition. I've seen people use a helium balloon, a bright towel on the bike rack or perhaps a bright ribbon. Failing this, you should be able to spot a landmark or sign that is adjacent to your bike. You will probably be a little frazzled when you get out of the swim so try not to forget which rack your bike is on.
9. Entry/Exit
   Arrive to the race nice and early so you can figure out where you need to exit/enter transition during the race. It can be a little overwhelming knowing where to go and what to do. Don't be afraid to ask people around you. You might even make a new friend or perhaps a potential new training partner!
10. Make a check list
    Pack the night before, not the morning of. Here are the things you will typically need:
    - Tri Suit
    - Goggles
    - Bike
    - Helmet
    - Cycling shoes (if applicable)
    - Running shoes
    - Water bottle/s
    - Race belt (alternatively, you can use pins for your race number)
    - Change of clothes (for after the race)
    - Sunscreen (apply after you have been body marked with a race number)
    - Vaseline/Body Glide
    - Towel (transition)
    - Any other nutrition you plan to use during the race

Optional extra's:

- Bike Pump

- Clothes to change into for the bike/run (if you aren't wearing a tri suit)

- Ear plugs (I use these in the swim because I hate getting water in my ears)

- Socks (won't make you fast in transition but will help if you are prone to blisters)

- Sunglasses

- Running hat/cap

- Post-race nutrition (could be a sandwich, muesli bar, fruit).

If you have any questions on race day, please don't hesitate to come up and say hello. I will be more than happy to help. Just look out for me in the yellow tri suit (see picture below).

 

Happy training and see you next weekend - let the countdown begin!