3 Easy Steps to a Faster Transition Time

It takes months to get a triathlete into good enough condition to take a minute or two off their run or bike split.  If you follow these three easy steps, you can save a minute or two from your next triathlon time with very little training.

Step 1:  Organization  

In order to have a fast transition, you must plan exactly what steps are to be taken as you approach your spot.  Part of the organization process is an actual "dry run" from the entrance of the transition area to where your bicycle is parked.  I prefer to do this just prior to transition area closing.  The transition area looks much different when you are running into it during the race as opposed to walking OUT of it after you've dropped off your equipment.

Lay the items you're transitioning into on your mat or towel.  Make sure you know EXACTLY what steps come first.  If the first time you've done this organization process is at the actual event, it's probably too late.  That brings us to step #2.

Step 2:  Practice

You need to make at least 10 runs through the transition process in the comfort of your own home (or lawn).  The following items usually waste time in transitions.  Practice these thoroughly:

• Getting out of your wetsuit
• Putting your helmet on BEFORE EVEN TOUCHING your bike
• Running in your cycling shoes.  This isn't for everyone.  Some people prefer to run barefoot to the end of the transition area with the cycling shoes already clipped into the pedals.  Some people prefer to do an awkward trot with their cycling shoes on.  YOU need to develop your own preferred method (which is why we practice!)
• Grab your nutrition from your cooler if it isn't already attached to the bike.  You can tape gel packets to the bike so they're already in place (aero weenies feel free to gasp)

The bottom line is practice your own method until you can literally repeat what you're supposed to do for   each transition.

Step 3:  Pay Attention to the Details!

The old saying goes "The difference is in the details".  What on earth does that mean and how do you apply it to triathlon.  Here are some examples off common goof ups:

• Forgetting sunscreen before leaving transition for your Half Ironman bike or run.  I know...I've done it!
• Forgetting your nutrition
• Forgetting your sunglasses
• Forgetting to buckle your helmet

The list goes on, but remember to practice your own system at home.  You'll be glad you did on race day!

Secrets of the pro's revealed in one word: INTENSITY!

If you are wondering why your training has plateaued, perhaps it's due to a lack of intensity.

You should have at least one day per week that is considered a "BT" or "breakthrough" workout. This means that you are operating at your maximum capability for the duration of the interval. Bear in mind however, that these sessions are very strenuous on the body so there is an increased risk of injury. Make sure you're warmed up well before starting.

After a 10 minute spin to get your legs warmed up, ride for 3 minutes at 85%-90% of you maximum heart rate.  How hard should this feel?  On a scale from 1-10 (10 is hardest), this should feel like a 9.  Do 3 total repetitions and rest 1:30 between intervals.

As you get into better shape (after two weeks), make the interval 5 minutes long and do 5 repetitions.

The nice part about hard efforts is that they are short and sweet, and pay big dividends into getting you into better overall shape.  Who knows - after a while, you may start to look like THIS during your bike split!

SRM Power Meter as a training tool

After laying the groundwork for your season with longer, lower effort sessions on the bike, it's time to start ramping up the intensity. Since we are not nearly in peak condition, the interval sessions we are doing will be shorter, less intense, and fewer repetitions than later in the season. Here are a few examples to throw into your routine once or twice per week:

1. "Danny 300's" - 300 watts, 300 seconds, 3 repetitions. It's another way of saying "5 minute cruise intervals at 10% over your FTP". Warmup for 5-10 minutes at 130 watts, do a set of Danny 300's. Recover at 130 watts for 2 minutes between 300 watt efforts. Cool down for 5-10 minutes at 130 watts.

2. Descending intervals - the intervals start out long and ramp up in intensity while shortening in duration. Here is what they look like: 300 watts for 5 minute, 325 watts for 4 minutes, 350 watts for two minutes, 400 watts for 1 minute, 500 watts for 30 seconds. Do a recovery spin of 130 watts for 1 minute between intervals.

Your legs won't be able to do these routines more than once or twice per week due to the intensity. If you make these a regular part of your routine, you won't believe the increases in your power. If you don't throw in some intensity once in a while, you're spinning your wheels.

FTP Test

I did a 20 minute time trial FTP test yesterday on the trainer and was absolutely wiped out! My wattage is up 27 watts from February 1 due to the intense month of training. I had a good rest week but probably put in too much time on the bike. I am pleased with the increase in wattage, and hope to keep up the trend for next month. The secret? One word:

Intervals!

Try this for the next month: make one of your weekly workouts an interval session. If you don't have a power meter, ride at 8-9 on the RPE scale (on a scale of 1-10, with 10 being the hardest) during the interval part of your session. The rest period will be 50% of the length of the interval. For example:

Warm up for 5 minutes RPE 4.

3 minutes RPE 8
1:30 active recovery RPE 4

3 minutes RPE 8
1:30 active recovery RPE 4

3 minutes RPE 8
1:30 active recovery RPE 4

Cool down for 5 minutes RPE 4.

The abbreviations for this workout would be Warm, 3x3min @ RPE 8, Cool. 1:30 (RBI) Rest Between Intervals.

Good luck and let me know how it goes!

Your "A" Class Event

I am planning to peak for several events this year. The first of which is the Musselman Half Ironman in the middle of July. This event is held in Geneva, NY and is one of my favorites. I will be racing the Sprint-distance event on Saturday and the Half Ironman on Sunday. I already have my goals set for finishing times, and have been devoting much time to help assist me in my quest for a faster run split. This is a picture from the 2009 bike course.



My second peak for the year will hopefully come at the end of August. I will be participating in my first Ironman distance event in Louisville, KY. My goal for this event is to finish strong and have a good marathon. I think my greatest challenge will be proper nutrition throughout the event. This is a picture of my cat Monster helping me unpack my transition bag from a trip earlier this year. It looks like he wants to go too!

It's time to start training!

If you want to have a successful triathlon season this year, it's time to start putting in the mileage on the stationary trainer. There are plenty of models to chose from, but I would recommend a visit to your local bike shop and ask about a Cycleops Trainer or one from Kurt Kinetic.

For the first several weeks, start out at a fairly easy effort (let's say "4" on a scale of 1 to 10). Try to ride at a consistent intensity for 30 minutes to start, and work your way up to 60 minutes at the end of the second week. Try to ride at least 3 times per week. Riding 5 times per week is optimal. This will allow you several days off during the week to recover.