Sprint Triathlon Transition Training Tips

Sprint Triathlon transition training tips. Bring less, do less, get out fast!

Days prior to Triathlon

• Train
• Layout transition area and practice the transitions

The night before

• Inflate tires
• Layout Transition
• Pack gear
• Helmet on top in bag

Morning of race

• Check tire pressure to ensure no leaks - bring a floor pump in your car and top off tires before you move your bike into the transition area.
• Packet pickup
• Body marking
• Number on bike
• Small bottle of water on bike - no need to carry any nutrition
• Put bike in appropriate gear for starting the bike leg
• Reset bike computer
• Check brakes - ensure brake pads are not rubbing along front and back wheel
• Place helmet on handle bars upside down with sunglasses inside.  Helmet straps out and sunglasses arms open.
• Put bag behind/under bike so its not in the way
• Place towel just in front of bike to wipe your feet on after swim
• Tie something bright at end of bike rack - yellow scarf - so you can find your rack
• Shoes fully open - running and cycling  shoes should be easy to put on. 
• Socks if used should be in each shoe and rolled up to facilitate putting them on your wet feet.
• Pre race snack - in case of wait
• Visor/hat
• Race number/race belt
• Heart rate monitor

Pre swim setup

•  Put bike in rack backward on seat.
• Ensure transition area is set up the same way you trained

Swim to Bike

• Take off goggles and swim cap and toss on bag under bike.
• Put towel down to dry the bottom your feet on
• Helmet with straps out
• Put glasses open and in helmet
• Nutrition on bike
• Breathe
• Socks or no socks
• Put bike in correct gear

 Bike to Run

• Leave shoes connected to bike.
• Socks rolled down to roll on feet
• Race number - on belt.  Put on as you head out.

Resources:

• http://www.youtube.com/watch?v=C1g0TUJhe0k