Triathlon Tips for the Beginner - What to Expect in Transition

The butterflies are at their most active on race day. You did everything you needed to do in preparation for a great race. And now you walk into transition with your bike, and it is everything everyone talked about and more. And here is what you should expect and prepare for.

As you walk toward the transition area, you are most likely to find a bunch of triathletes exactly like yourself: first-timers who do not know what to expect or do. And that's OK. The great thing about triathlon is the incredible kindness other triathletes exhibit towards beginners like yourself. All you need to do is ask someone who looks like they know what they are doing and most likely they'll share the same exact story about the first time they walked into transition.

The first thing you need to do is to find out where your transition area is. If there is a race organizer or event staff around, they will direct you and your bike to the right area.

It is recommended to get to transition extra early in order to find a good spot towards the end of the bike rack. If you are fortunate to do so, finding your area during the race makes the race so much easier. Once you are directed to the right area (usually based on age or race number), rack your bike.

There are different ways to rack a bike, depending on how large or small it is or the bike's build. If you get to transition late, sometimes you are forced to rack your bike a specific way because of space constraints. Again, this is why it is recommended to get there early - especially if it is your first race.

Note: Before you rack the bike make sure the gears are set correctly or getting on your saddle could be a disaster.

The two main ways to rack your bike are: 1) Handlebar setup: set you handlebars over the bar so that the front wheel is hanging, and the back wheel is touching the ground. 2) Seat setup: hang your seat, in front of the seat post, onto the bar so the front tire is touching the ground and back tire is hanging.

"Your transition area" is usually a little bit more than the length of your bike and the width of a towel on the ground - this is your personal transition area.

Once you rack your bike set up your towel. You will be doing everything on the towel! A good setup is essential.

A bright colored towel: yellow, red, pink, is a great way to run into transition and immediately find spot your area. If you are coming into transition, it can be a madhouse of triathletes running in and out. Wetsuits, towels, empty racks, water bottles, and shoes will be thrown around and the way you left the area in the morning will be a complete mess when you run back in from the swim. So a bright colored towel helps keep the stress level down.

Other transition tips:

-Place your helmet on your bike's seat or handlebars.
-If you are slipping on your bike shoes in transition, make sure the straps are open.
-Make sure your shoelaces on your running shoes are untied or ready to slip on for the run.
-Put your running hat on top so that its the first thing you put on before your shoes or you may forget.
-Make sure all your hydration is ready to pick up and go, and your gels, or food is not in your backpack.
-Do not forget your race belt! Either wear it under your wetsuit, or hang it from your seat post so that you can put it on before the ride.

For any triathlon, it is a good idea to bring an extra water bottle to pour on your feet after the swim. Your feet will be sandy from the beach and or dirt from any other water to transition run. The extra bottle of water will wash off the dirt - and you know how it feels when something is in your shoe - it is uncomfortable and could lead to unnecessary blisters.

The final step, count the racks from the transition entrance. This could be the most important thing you do in transition. It could be 5 racks you have to run to or 20 more! If you run into transition 'thinking' you know where your bike is, the most likely scenario is that you will not find it. Remember, during the race its not as calm or pretty. So 'know' where it is and don't expect to figure it out after the swim. Everything and everyone is everywhere! It is havoc! If you know that your rack is the 20th rack from the entrance, you are well on your way to a smooth transition!

Now, step back and look at your area. Go through every transition: swim to bike then bike to run. Play that transition in your head to make sure you have everything at your disposal as you come into transition.

For example, play, in your mind's eye, your run in from the swim. You are pulling down your wetsuit and counting the racks to your bike. Pull off the suit and stuff it into your transition bag. Use the extra water bottle to clean off the dirt off your feet, dry your feet on the towel as you put your helmet, gloves and glasses on. Slip on your bike shoes, un-rack the bike and run to the exit.

For the 2nd transition, play, in your mind's eye, your run in with the bike counting the racks to your bike. Rack your bike, take helmet off, put on hat, take off bike shoes, slip on running shoes, grab fuel belt and run out to the exit.

Was everything where you needed it as you played it in your head? If so, you are ready to race!