The bulk of your triathlon training focus may be on swimming, biking and running, but transitions count in your race time too. A good transition area setup, including preparing your bike and running shoes properly, is essential. It may seem like a good idea to wear running shoes throughout your race to save transition time. However, choosing stiff-soled cycling shoes that clip into your pedals will give you more power, which translates to more speed, on the bike leg. The faster bike time will more than make up for any time spent changing shoes, according to "Dave Scott's Triathlon Training," by Dave Scott and Liz Barrett. With good planning coupled with practice, you can get even your transition times below one minute.
Step 1
Decide whether or not to wear socks with your cycling and running shoes. Some athletes skip the socks to save transition time, but socks do help prevent blistering. A blister can slow you far more than putting on socks. If you decide to go sockless, train that way instead of trying it out on race day so you know whether you can comfortably ride sans socks.
Step 2
Place a full-sized towel on the ground parallel to your bike. Put your running shoes at the top end of the towel. Have the tongue pulled up and your shoes open enough that you can quickly slip your shoes on.
Step 3
Position your bike shoes behind your running shoes on your towel. Keep a small bucket of water nearby if you must run through mud, rocks or dirt after your swim. Add a small amount of baby powder to your socks and bike shoes to make them easier to get on. Also have your shoes open with straps loosened and the tongues pulled up.
Step 4
Lay your socks atop your bike shoes if you choose to wear them. Place them so the toes are pointing away from you and they are face up.
Step 5
Leave the back portion of your towel open so you can quickly dry your feet before slipping your bike shoes on. Stand on the towel when you come into your swim-to-bike transition, or T1, and quickly dry your feet. If you have debris on your feet, rinse them briefly before getting onto the towel.
Things You'll Need
- Towel
- Water container
- Bike shoes
- Running shoes
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