Category Archives: swim gear

Transitions are key for triathlon success

If you’ve raced more than once, you know you easily can spend too mush time in the transition area.  This is a good quick article from the authors of “Championship Triathlon Training“, where you can learn how to save time in the transition area.  It’s the easiest time you’ll make in the race.  It is reprinted with permission by Human Kinetics.

The secrets to mastering bricks

Experienced triathletes know that quick transitions are necessary
for low race times. But, according to George Dallam, PhD, USA
Traithlon’s first national team coach, transitions are often difficult
to master because rapid changes in movement put stress on the body.
“When you stop doing one activity and begin doing another very soon
afterward, your body must make adjustments in blood flow, nervous
system regulation, and muscular tension,” Dallam says.

The bike-to-run transition, or brick, is the most difficult to
master, making the body change from a static and crouched position on
the bike to an upright and dynamic position on the run. In his new
book, Championship Triathlon Training, Dallam offers tips for mastering bricks.

  1. Prepare for the bike-to-run transition by flexing and extending
    your back on the bike and maintaining or increasing cadence to
    run-stride rate or above.
  2. Pull your feet out of your shoes while riding and then dismount at speed, leaving your shoes clipped into your pedals.
  3. Run with your bike.
  4. Minimize equipment you will need to put on in the transition area for the run (that is, put on only your shoes in this area).
  5. Put on your running shoes while standing.
  6. Put on any other equipment-hat, glasses, and race belt-while running.

“Once these basic skills have been established, specific transition
training sessions can be instituted for continued improvement in a
race-specific environment,” Dallam says. “These sessions can then be
timed as intervals from entry to exit and can be used as a baseline for
improving performance.”