Coffee & Coaching Episode 23: 5 Tips to Improve Your Transition Times

Episode 23

Title: Top 5 tips to improve your transition time

Episode Length:  16 mins

(Can watch the episode or read the blog below)

About the Episode: 

It can take us so much time and effort to wipe a few minutes off our swim, bike and run PB's, but wiping time off our transitions can be pretty easy if we implement a few simple strategies. In this week's episode of Coffee & Coaching, we share with you 5 ways to improve your transition times! Check out the replay below or our summary :) 

Watch the Replay 

Or if you don't have time to watch the replay, you can read our summary of what's covered below! 

Tip #1: Know where your spot in transition is

- Find a landmark that is roughly in line with your bike, to make it easier to locate

- Use a bright coloured towel to put your stuff on

- Take note of what row your bike is on, and what isle you need to run down

- If you're worried you will forget your row number, write it on your hand so you can have a look while entering transition

Tip #2: Have the right equipment!

- Elastic Laces: They allow you to slide your runners on and off without having to worry about tying, untying or fiddling with your laces.

- Socks: Make a decision about whether you need to wear socks for both the bike and the run, or if you can go with out.

- Triathlon Suit: Wearing a triathlon suit is a plus not only for convenience, but it means you don’t have to worry about changing in transition or pulling on other clothes over your bathers

- Triathlon Shoes: Try to purchase triathlon specific shoes, as they are designed with quick transitions in mind and most will feature a velcro strap rather than other confusing fastening systems

Tip #3: Organise your area

Organise your equipment in the order you will need it. 

- When setting your transition area up, walk through the race in your head to make sure you have it all in the right order

- Have all equipment open and ready to go

Tip #4 Do a walk through

- Familiarise yourself with the swim entry, bike exit, bike entry and run exit

- Ensures you know what you're doing and where you're going on race day

Tip #5 Practice, Practice, practice!

- You can practice your transition skills at training when completing brick sessions or even at home

- Things you want to practice include

  • Putting your cycling gear on, running with your bike & mounting your bike
  • Dismounting your bike, taking your cycling gear off and getting your runners on
  • You also want to practice stripping your wetsuit while running and peeling the rest of it off quickly once you’ve reached your bike.

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