How to Transition Between Segments in a Triathlon

"Triathlon transitions are all about preparation," says triathlete and television broadcaster Kim Hunter. "No matter how fast you swim, bike or run, if you can't execute transitions quickly, it will affect your performance."

Instructions

Difficulty: Moderately challenging

Things You’ll Need:

• Dri-fit Sports Bras
• Padded Bicycle Shorts
• Running Clothes
• Running Shoes
• Running Socks
• Sports Sunglasses
• Swimsuits
• Running Watches
• Swimmer's Watches
• Bicycle Clothing
• Bicycle Gear Bags
• Bicycle Helmets
• Bicycle Socks
• Running/sports Drinks
• Sports Bars
• Sports Drinks
• Sports Equipment
• Swimming Caps
• Swimming Goggles
• Road Children's Bicycles

1. Practice, practice, practice. Do it at home, and in training.
2. Use your living room to lay out all your transition gear; practice changing into it.
3. Bring your bike to the pool, with your swim-to-bike transition gear. Practice making the transition after a swim.
4. Take your time at the event. If you leave something behind, you're in trouble. With experience, you'll be able to speed up transition times.
5. Put down a towel near your bike if you want to avoid standing on gravel or dirt after the swim.
6. Bring flip-flops if you prefer not to run on gravel or dirt between the swim and bike transitions.
7. Try this trick: Spray cooking spray around your ankles and wrists before taking off your wet suit after the swim. It can be tough to get the suit off, and this helps.
8. Plant petroleum jelly, extra gel packs, and other personal necessities at both transition sites.
9. Bring a visor or hat to block the sun during the run. Also, plant arm warmers or bike shorts if you intend to use them while biking.
10. Remember to buckle your bike helmet before getting on the bike, and keep it on until you get off the bike. Sometimes people forget, and breaking these rules will result in disqualification from the event.
11. Change your shoes from the bike to the run. Then grab everything else and put it on while you're moving. This saves time.

Tips & Warnings

• Take a deep breath and relax!
• Be polite. Don't push others in the transition sites.
• Arrive the day before to set up the transition sites and check out the course.
• Remember that the Ironman is actually easier than practice. Volunteers are assigned to help you, and all your transition gear is put into plastic bags.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.