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SECRETS	
  TO	
  FASTER	
  
TRANSITIONS	
  
Dave	
  Jimenez	
  
djimenez@dfwtriclub.com	
  
Objec9ve	
  
To	
  understand	
  the	
  rules	
  regarding	
  transi9ons	
  
To	
  gain	
  at	
  least	
  three	
  new	
  ...
Transi9on	
  Specific	
  Rules	
  
7.1	
  Entering	
  and	
  Exi9ng.	
  A	
  par9cipant	
  must	
  reduce	
  
cycling	
  sp...
Transi9on	
  Specific	
  Rules	
  
a.)	
  All	
  athletes	
  must	
  have	
  their	
  helmet	
  securely	
  
fastened	
  fr...
Transi9on	
  Planning	
  
The	
  6	
  P’s	
  of	
  Triathlon	
  
PROPER	
  
PLANNING	
  
PREVENTS	
  
PISS	
  
POOR	
  
PERFORMANCE	
  
PROPER	
  
PLANNING	
  
PREVENTS	
  
PISS	
  
POOR	
  
PERFORMANCE	
  
Race	
  Checklist	
  
DO	
  NOT	
  wait	
  un9l	
  ...
Work	
  the	
  Checklist	
  
Swim	
  
Run	
  
Bike	
  
Electronics	
  Nutri9on	
  
Morning	
  Clothes	
  
Pre-­‐Race	
  Walk-­‐Thru	
  
Steps	
  to	
  take	
  the	
  evening	
  before	
  the	
  
race:	
  
•  Lay	
  out	
  gear	
...
Transi9on	
  Setup	
  
Who	
  will	
  have	
  faster	
  transi9ons?	
  
KEEP	
  IT	
  SIMPLE!	
  
RACE	
  READY	
  
TRANSITION	
  SETUP	
  
Dave	
  Jimenez	
  
djimenez@dfwtriclub.com	
  
T1	
  (Swim>Bike)	
  Tips	
  
•  Take	
  your	
  9me	
  
•  Focus	
  with	
  single	
  track	
  mind	
  
•  Deal	
  with	
...
T2	
  (Bike>Run)	
  Tips	
  
•  Take	
  your	
  9me	
  
•  Focus	
  with	
  single	
  track	
  mind	
  
•  Secure	
  Bike	...
General	
  Tips	
  for	
  Be^er	
  Transi9ons	
  
•  Don’t	
  over	
  pack…	
  Keep	
  it	
  simple	
  
•  Count	
  racks	...
Ques9ons?	
  
Dave	
  Jimenez	
  
djimenez@dfwtriclub.com	
  
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Triathlon transitions that make you faster

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Presentation from Season Kickoff Lecture Series on April 6, 2014 at TriShop in Plano, TX.

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Triathlon transitions that make you faster

  1. 1. SECRETS  TO  FASTER   TRANSITIONS   Dave  Jimenez   djimenez@dfwtriclub.com  
  2. 2. Objec9ve   To  understand  the  rules  regarding  transi9ons   To  gain  at  least  three  new  ideas  on  how  to  trim   minutes  off  of  your  triathlon  transi9ons.  
  3. 3. Transi9on  Specific  Rules   7.1  Entering  and  Exi9ng.  A  par9cipant  must  reduce   cycling  speed  to  an  acceptable  and  safe  level  when   exi9ng  and  entering  the  transi9on  area.     7.2  Placement  of  Equipment.  All  par9cipants  shall   place  equipment  only  in  the  properly  designated  and   individually  assigned  bicycle  corral  and  shall  at  all   9mes  keep  their  equipment  confined  to  such  properly   designated  areas.     7.3  Bicycle  Placement.  All  par9cipants  must  return   their  bicycles  to  an  upright  posi9on  in  the  properly   designated  bicycle  corral  aOer  comple9on  of  the   cycling  course  and  before  beginning  the  next  segment   of  the  event.     7.4  Obstruc9on  and  Interference.  No  par9cipant  shall   impede  the  forward  progress  of  another  par9cipant  or   interfere  with  another  par9cipant's  equipment  while   in  the  transi9on  area.     7.5  Glass  Containers.  Any  par9cipant  who  brings  any   glass  container  into  the  transi9on  area  shall  be   disqualified.       Other  Rules  Related  to  Transi9on:   3.4(f)  Race  Numbers.  Par9cipants  shall  plainly  display  their   race  numbers  at  all  9mes,  and  shall  maintain  the  race   number  in  an  unaltered,  unobstructed  and  readable  state   at  the  start  and  finish  gates,  in  the  transi9on  areas,  and  on   the  course.  Any  viola9on  of  this  Sec9on  shall  result  in  a   variable  9me  penalty.   5.9(b)  Use  of  Helmet.  The  helmet  must  be  properly  placed   on  the  head  and  fastened  before  the  par9cipant  first   mounts  the  bicycle,  at  all  9mes  when  the  par9cipant  is  on   the  bicycle,  and  must  not  be  unfastened  or  removed   unless  the  par9cipant  has  dismounted.  Any  viola9on  of   this  Sec9on  5.9A(b)  shall  result  in  disqualifica9on.  Not   withstanding  the  preceding  sentence,  a  par9cipant  shall   not  be  disqualified  if  the  helmet  strap  uninten9onally  and   temporarily  becomes  una^ached,  and  the  par9cipant   immediately  comes  to  a  full  stop  and  repairs  the  strap  and   replaces  the  helmet  while  fully  stopped  with  both  feet  on   the  ground.   5.9(c)  Chinstraps.  The  helmet  strap  must  be  unsnapped  at   the  start  of  the  race  and  must  remain  unsnapped  un9l  the   athlete  is  prepared  to  begin  the  bicycle  por9on  of  the   event.  The  helmet  strap  must  be  snapped  in  the  transi9on   area  immediately  prior  to  beginning  the  bicycle  course.   USA  Triathlon  
  4. 4. Transi9on  Specific  Rules   a.)  All  athletes  must  have  their  helmet  securely   fastened  from  the  9me  they  remove  their  bike  from   the  rack  at  the  start  of  the  bike  leg,  un9l  aOer  they   have  placed  their  bike  on  the  rack  at  the  finish  of  the   bike  leg;     b.)  Athletes  must  use  only  their  designated  bike  rack   and  must  rack  their  bike;     c.)  Athletes  must  ensure  all  unused  personal   equipment  stays  within  their  transi9on  area  and  is  not   discarded  on  the  field  of  play  or  leO  in  the  space  of   another  athlete.  If  a  bin  is  provided,  all  unused   equipment  must  be  placed  beside  the  bin,  on  the   ground,  but  in  the  athletes’  individual  space.  All  the   equipment  that  is  already  used  should  be  deposited   inside  the  bin;     d.)  Bike  shoes,  glasses,  helmet,  and  other  bike   equipment  can  be  placed  on  the  bike.  Running  shoes   can  be  placed  in  front  of/outside  the  box  as  close  as   possible  to  the  bike  rack;     e.)  Athletes  must  not  impede  the  progress  of  other   athletes  in  the  Transi9on  Area;     f.)  Athletes  must  not  interfere  with  another  athlete's   equipment  in  the  Transi9on  Area;       g.)  Cycling  is  not  permi^ed  inside  the  Transi9on  Area:   Athletes  must  mount  their  bicycles  aOer  the  mount   line  and  dismount  their  bicycles  before  the  dismount   line;     h.)  When  horizontal  bar  racks  are  used,  for  transi9on   one  bikes  must  be  leO  at  the  rack  in  an  upright   posi9on  with  the  front  of  the  saddle  hooked  over  the   horizontal  bar  so  that  the  front  wheel  is  poin9ng  to   the  middle  of  transi9on  lane;     i.)  Nudity  or  indecent  exposure  is  forbidden;     j.)  Only  items  used  during  the  compe99on  can  be   placed  in  the  Transi9on  Area  during  the  compe99on;     k.)  Athletes  can  not  stop  in  the  flow  zones  of  the   Transi9on  Area;     l.)  Marking  posi9on  in  the  Transi9on  Area  is  not   allowed.  Marks  will  be  removed  and  the  athletes  will   not  be  no9fied.     Long  Course  Specific  Rule:   In  the  Transi9on  Area,  Technical  Officials  may  assist   athletes  by  receiving  and  placing  their  bikes  and   handing  out  their  equipment.  This  service  must  be  the   same  for  all  athletes.     ITU  –  Transi9on  Area  Conduct  
  5. 5. Transi9on  Planning  
  6. 6. The  6  P’s  of  Triathlon   PROPER   PLANNING   PREVENTS   PISS   POOR   PERFORMANCE  
  7. 7. PROPER   PLANNING   PREVENTS   PISS   POOR   PERFORMANCE   Race  Checklist   DO  NOT  wait  un9l  the  night  before  the  race  to  work  the  checklist.  
  8. 8. Work  the  Checklist   Swim   Run   Bike   Electronics  Nutri9on   Morning  Clothes  
  9. 9. Pre-­‐Race  Walk-­‐Thru   Steps  to  take  the  evening  before  the   race:   •  Lay  out  gear  by  discipline  (Swim,   Bike,  and  Run)   •  Lay  out  nutri9on  by  9me  of   consump9on  (Bring  Extra)   •  Put  Race  Number  on  Race  Belt   •  Check  Helmet  Straps   •  Check  Goggle  Straps   •  Put  Race  Number  on  Bike  and   Helmet   •  Fill  bo^les  and  refrigerate/freeze   Ironman:  Index  Card  Checklist  per  Bag   •  Swim   •  Bike   •  Run   •  Special  Needs  Bike   •  Special  Need  Run   •  Morning  Clothes  
  10. 10. Transi9on  Setup   Who  will  have  faster  transi9ons?   KEEP  IT  SIMPLE!  
  11. 11. RACE  READY   TRANSITION  SETUP   Dave  Jimenez   djimenez@dfwtriclub.com  
  12. 12. T1  (Swim>Bike)  Tips   •  Take  your  9me   •  Focus  with  single  track  mind   •  Deal  with  the  Wetsuit   –  Leverage  the  wetsuit  strippers  any  9me  you  can   –  If  no  strippers,  get  wetsuit  off  upper  body  and  deal  with  the  rest  at  the   bike   •  Get  Swim  Gear  off,  then  put  Bike  Gear  on   •  Work  high  to  low   –  Sunglasses  (before  helmet  every  9me)   –  Helmet   –  Nutri9on  in  Tri  Top   –  Race  Belt   –  Socks/Shoes   •  Take  bike  from  rack   •  Head  to  mount  line  
  13. 13. T2  (Bike>Run)  Tips   •  Take  your  9me   •  Focus  with  single  track  mind   •  Secure  Bike   •  Lose  the  bike  gear   –  Helmet   –  Shoes   •  Work  from  high  to  low   –  Hat   –  Sunglasses   –  Nutri9on  in  Tri  Top   –  Socks   –  Shoes   –  Grab  Bo^le   •  Go  
  14. 14. General  Tips  for  Be^er  Transi9ons   •  Don’t  over  pack…  Keep  it  simple   •  Count  racks   •  Good  Swimmer?  Water  at  77  or  78  degrees?  Forget  the   wetsuit   •  Mark  yourself  –  More  9me   •  Know  transi9on  open  and  close  9mes   •  Know  Bike  out/in  and  Run  out   –  Strategically  choose  your  spot  on  the  rack  accordingly   •  Towel  is  for  your  feet,  not  for  your  face   •  Apply  WATERPROOF  sunscreen  before  race   •  Use  TriGlide  Liberally   •  Speed  laces  in  shoes   •  Go  Sockless   •  Flying  Mount-­‐  h^p://youtu.be/RD8nieSyAOs  
  15. 15. Ques9ons?   Dave  Jimenez   djimenez@dfwtriclub.com  

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