Of course, if you want to be fast in triathlon, you have to train properly. But not only swimming, cycling and running - no, also change! We've put together eight simple but hot tips on how to get through the transition area faster.
Tip 1: Don't waste any time when switching to a bike
When you switch from swimming to cycling, your pulse is racing and your heart is pumping mightily. But especially here you shouldn't pay any attention to your pulse and don't waste any time. Swim the last 200 meters with a stronger leg kick and think about your change in the last few meters in the water. Also important: remember your start number.
Then it's time for the swim exit: Don't stroll around for long, take off the Neo at hip height and hurry to the bike or change bag.
Only when you are sitting on the bike should/can you relax a little and try to calm your pulse. At least you're rolling now, can "recover" and make meters at the same time. The shorter the distance, the more important it is to be able to complete the transition in "full throttle mode".
Tip 2: Less stress in the transition tent
If you're one of the first, feel free to jump to the next tip. However, if the transition tent is already full when YOU come to the transition, here is a tip: Many athletes rush into the transition tent (especially at the first transition) and stop at the beginning of the transition tent to get rid of their wetsuit or to change. Of course, just as when looking for a parking space by car, you only want to walk as short as necessary.
However, it can be worthwhile to continue walking through the transition tent and look for a changing place in the back rows. There is usually less going on there and the helpers are just as committed to the cause. The advantage is obvious: Fewer people, more space to change and no latecomers who might knock you off your feet.
Tip 3: Fasten your shoes onto the pedals
Tip 3 is aimed at the pros among you: already click your cycling shoes onto the pedals and fasten them to the front derailleur or to the rear quick-release skewer with household rubber bands. So the shoes are more or less horizontal when you get on the bike and don't rub on the ground when you push the bike.
The hop on the saddle should be practiced. As an alternative, you can also put one foot down and then swing into the saddle. As soon as you sit on your triathlon steed and start pedaling, the rubber should tear, otherwise you have to help with your hand.
Use only with prior training
So much for the theory, but especially here the practice should be trained extensively. Practice makes perfect.
If you don't prefer this method, you should definitely practice taking your shoes off on the bike before the second change. Getting off the bike should also be practiced. This can be practiced after almost every bike ride – at the end, of course.
By the way: If you ride with socks, you can already walk through the transition area in socks and hop on the bike.
Tip 4: Switch with a bag – use the path to the bike
If the change from swimming to cycling takes place in a tent, it can definitely make sense not to put everything on in the tent. Depending on the length of the transition area or the further way to the bike area, it can be worthwhile to put accessories such as the start number, a wind vest, cycling glasses in the changing bag and then put them on on the way to the bike during the run. With a bit of routine and good planning (tip 6) all you have to do is buckle your helmet on the bike and off you go.
If the change takes place on the bike: The aim here is to get out of the wetsuit as quickly as possible, slip into the start number, put on the glasses and finally put on the helmet.
Here it is a good idea to lay the start number closed on the ground and then simply put it on or pull it up like pants.
Tip 5: Quick lacing system for your shoes
Everyone probably knows how to tie shoes – learned is learned. But very few people tie their shoes with a heart rate of 180 and under time pressure. Quite apart from the fact that the loop or knot will definitely not be perfect and in the worst case scenario it will come loose while running.
Now you have two choices
You simply get special triathlon shoes that already have an integrated quick lacing system - that's it. Some of these shoes are so tight on the foot that they don't even have to be laced. Just put your foot in and off you go. Especially if you want to walk without socks, this is a good idea. As always, before the competition, try out whether the shoe is suitable for bare feet!
But if your favorite shoe is not a triathlon shoe and only offers a normal lacing system, then you have the opportunity to help with a triathlon lacing system. The investment here is definitely worth it.
Alternative: triathlon laces. The elastic straps replace the traditional shoelaces of running shoes and can be tightened with a quick movement. The system is so practical and good that many even use the triathlon laces in their casual shoes.
Tip 6: Good navigation and local knowledge
It may sound banal, but a particularly time-saving tip is to take a good look at the changing routes in advance so that you take the shortest route when changing and don't wander around aimlessly.
When observing the transition zone, it is always noticeable that participants get lost, do not know where the bike is, and so on. Seconds are wasted here. So remember the row where your bike is. Note concise help points (tree, flag, sign) nearby. And it's best to walk the transition zone paths the way you'll be walking them later in competitions. Also two or three times in a row.
Tip 7: Sprinkle shoes with baby powder
Getting into the shoes with wet feet is always a bit more difficult, even with specialized triathlon shoes. But if you want to do without socks in a sprint triathlon, for example, you can try putting baby powder in your running and cycling shoes. The powder safely absorbs the moisture and allows it to slide into the shoes faster. In addition, the white powder litter effectively prevents blisters from forming.
Tip 8: Push your bike properly in the transition area
Running fast with one bike - it's possible if you know how. Many athletes grab the bolide by the handlebars to navigate the bike through the transition zone. But then you have to be careful not to injure your shins or knees with the pedals.
To avoid injuries and keep your hands free, you should hold the bike with one hand on the saddle. This creates more distance between you and the bike and, above all, you can run faster and more upright alongside. Pushing around corners is easier and faster, but should be practiced beforehand.
