Before the last triathlon (Group Azoty Triathlon Radłów) I wrote about how I prepare for a race in terms of training and diet. Today, two days before the Elemental Tri Series in Strawczyn (Sunday, 02.08.2015), I decided to describe exactly how to prepare for a competition in terms of equipment and how to deal with Transition Zone.
After several triathlons you know what you need and how to prepare yourself. I remember my first race – never heard about anything like a transition zone, let alone how to move around in it and what to prepare to save precious time. As a result, between stages I lost nearly 6 minutes, whereas most experienced players spend there only about 1,5 minute. Apparently not much, but in triathlon every second counts, and 5 minutes difference can change your place in the ranking as much as 10-20 positions.
The following list is based on the advice contained in the book „TRIATHLON – The Bible of Training” (Joe Friel) and my own experience:
SWIMMING
- tri suit/swimming suit
- wetsuit
- disposable plastic bag (to put on a wetsuit)
- swimming goggles
- czepek
- cream with UV protection / prevents abrasions (eg. on the neck from wetsuit)
CYCLING
- bicycle!
- bicycle shoes, best with SPD cleats
- socks (if you use them)
- rubber band (to fasten shoes to the pedals)
- cycling pedals (eg. SPD)
- tri suit/cycling shorts and shirt
- gloves
- helmet
- sunglasses (it’s good to have them at least for protection against insects)
- pump
- tools
- spare tube
- CO2 cartridges or hand pump
- water bottles with water and isotonic
RUN
- running shoes
- cap
- socks (if you use them)
MISCELLANEOUS
- training shoeas and tracksuit to warm up before race
- bag with cosmetics
- starter pack
- rubber belt with race number (during cycling stage you must have it on your back, while during running stage it has to be on your chest – having a belt means you don’t waste your time)
- two towels (you stand on one while drying up with the other)
- food, energy gels and bars
- safety pins (always come in handy)
TRANSITION ZONE
In the transition zone place everything in such a way it doesn’t require any thinking during the race. You will be well prepared amd this will reduce the stress, sometimes causing stomach issues. The transition zone is usually in one place, but you enter it twice: after the swim stage (T1) and cycling stage (T2).
If you have a box at your post, place everything in it and cover with a towel (in case of rain, your clothes will not be wet). Pin all the numbers in the right places (on the seatpost under the seat and on the sides of the helmet), hand the bicycle by the seat (front wheel in the direction you will head towards). Shoes next to a bicycle or mounted to the pedals. Prepare your cycling clothes (unless you’re using a tri suit for all stages), race number and a bike helmet hung on a bike with gloves and sunglasses inside. Water bottles in baskets (one with isotonic, the other with water to help gels dilute and for rehydration), gels attached to the frame or inside shirt pockets. The last thing are the keys and tube – I always have a bag with keys, tube and CO2 cartridge under the seat.
Next to your cycling equipment place running shoes, cap, socks (if using) and gels (unless you have them already with you). All of this is for the running stage.
T1:
This stage always takes more time, but if you prepare well, you can shorten the time significantly and T2 goes faster as well. After exiting water unzip your wetsuit and begin taking it off slowly. If you have prepared well, virtually everything will be waiting for you on your bike. Put on a number, helmet, gloves and sunglasses. Gels into the pockets and put on shoes (unless those things you have on the bike – in that case you just saved precious seconds). You need to wear a helmet before taking the bike off the hook! Double check if you have everything, take off the bike and run to the exit. You can get on the bike only after passing the „bar”.
exit from the water stage (T1) – pic. Tomasz Jurczenia/Maratomania.pl
T2:
On the way back, if you use shoes with SPD cleats, take them off on the last meters, leaving them clinged to pedals. Empty the water bottles – there is no sense taking water with you to the running stage. Get off the bike before reaching the bar, take the bike to its post in the transition zone, hang it on a hook… and only now you can take off your helmet! The sequence is very important, because you can get a time penalty of even get disqualified if you remove it too early. Put on running shoes, take a cap and gels (if you do not have them with you). Remember to replace the race number to your chest and run out of the zone. This step usually takes only a few seconds.
entering the transition zone (T2)
USEFUL NOTES
SWIMMING: Coming out of the water, you will be confused. This is due to the sudden transition from horizontal to vertical position. In the water you mostly use your hands, so almost all the blood is in the the upper body muscles. To ease the confusion a bit, the last 100-200 meters swim intensely with your legs. This will help distribute blood throughout the whole body so that when you are not going to feel as dizzy when out of the water. Carefully set the first steps, the confusion will pass in a moment.
CYCLING: During cycling you use different muscles than while running. Immediately after getting off the bicycle you will have the feeling as if the legs were made of wood. To prevent this, rehearse this element several times before the triathlon using the so-called. „transition training” i.e. bike + T2 + running (a short workout is enough- the most important element is the transition itself). Additionally, on ending the cycling stage, increase the cadence on the last kilometer (set a lighter gear and pedal faster – this better reflects the work of the legs while running).
RUN: After running out of the transition zone, slow down! You have already accustomed to the speed on the bicycle and subconsciously you surely run faster than you should. If you use a GPS watch with heart rate monitor, control and refrain at least through the first kilometer. After this time, footwork and pace adapt to your normal running conditions.
