Some Thoughts on Planning and Transition Training!

Leesseebee

Hello Friends (newer and less new)!
Hope this finds you all well and making strides towards your wonderful goals!
So, two thoughts tonight: Planning and Transitions.
I am a bit type A and like plans but beyond that, planning makes big (sometimes intimidating) goals into something more manageable. For me, this has meant slowly increasing the time at the gym-I do about two hours at the gym twice a week (1 hour mroe than I typically do on most days). In february I am adding weight/resistance training back in and in March I am starting transition training.
Ok, Transition Training and Transitions:
One of the hardest things I have found about triathlons is transitioning between each sport-getting out from the swim and running to your bike is a bit weird-my legs feel wobbly-but the swim to bike is not too bad (in my opinion). For me, the very worst is biking to running. My friend compares this to running on spaghetti. I am planning on running after spin class-starting with 5 minutes and increasing. When my world starts to defrost I will continue outside.
What are your plans?
How have you all trained for transitions?
Happy training all!

Leesseebee

I was just going through some of my archives and saw this post from another triathlon blog I started and I thought it was helpful, so I figured I'd share:

"I spoke to my swim coach who has done a few triathalons and he said that you should train in terms of the predicted time it will take to complete all the elements of the triathalon. So, for the sprint distance: 750 m swim 20 k bike 5 k run. He said that you should not sprint any part of it, but keep a decent pace so you don't die and/or puke durng it. Once you estimate the amount of time each will take (based on some practice) you should try and build up/maintain non-stop cardio for the accumulated time."

Not earth-shattering, but helpful!

Drudoo

In regards to transition, there is no secret to not getting the 'wobbles' when moving between sports. It is something you just have to practice and get used to. I've seen a number of people who will walk through transition just to regain some equilibrium.

If you think about it, it would be weird not to have those sensations. You've spent the first bit of the race laying flat, doing the majority of work with your arms. Your legs just aren't ready to stand up once you settle into the swim. For T2, you've been hunched over handlebars for hour(s). You back is all stretched out and you've been crushing your quads. Then all of sudden you're standing up and pounding your hamstrings. It's all a part of the race. Check out the pros; even they wobble around early into transition. They've just practiced so much that it does not mentally affect them.

I personally do not struggle too much in T1, but T2 is a little rougher. Once my hips open up on the run (100-200m in), I feel just fine.

Hope this helps!

symegeer

I'm planning to start outdoor brick sessions in the early spring. We have a nice cycle path by our house so I thought I could do a cycle and do a fake T2 in my back yard where I can drop the bike off, get the hat on and set off for a run straight away.

I'm not really sure how to practice T1 but I am SUPER awkward trying to change when damp (seriously, I fall over in the swimming pool change rooms so who knows what could happen if I'm trying to do it at speed?) so I'm planning to wear a tri suit that I don't have to change at all. Anyone have experience wearing tri suits or not? How did you find it?

Drudoo

There a number of places online to buy trisuits, including amazing. You can get a two-piece suit or the singlet. I personally wear a singlet and it is great.

As for practicing T1, bring your bike to the pool and transition as you hit the parking lot. You don't have to go on a full ride at that point, just 5-10 mins to get the experience of transitioning.

Leesseebee

I wear tri shorts (cycle shorts with less padding so you can run in them) and a tank top under a wetsuit (which I rent...and I prefer sleeveless...and be sure to try it out before-if you are used to swimming in bathing suits-as most are, it might suffocate you a bit so you need to zip it up as you see fit). I take off the wetsuit in T1 and put on socks and running shoes which I wear for the rest of the tri. If you have bike shoes-many have found it useful to click them into the bike. Maybe someone can comment here, but I believe you run in socks until they allow you to get on your bike and you click into them on the bike.
I like the idea you had of practicing actually changing in your backyard! Sometimes there are "strippers" who help you take off the wetsuit-it is a pain in the *kitten* getting it on and off (I find) so that sounds useful (and hilarious) but I have never had that.

Drudoo

I use tri-bike shoes without socks. I found it extremely difficult to put socks on after swimming so I don't bother. The socks go on right before the run. Also, I recommend buying a wetsuit. Xterra wetsuits typically go on sale a few time a year. The cost of renting will add up if you are doing multiple events in a year. If you are to practice wearing on in a pool, do make sure to wash the chlorine off the suit because it can cause damage.

Leesseebee

Great tips! Have a few questions/comments:
-Do you get blisters with the no socks bike shoes?
-Do you run your bike over to the part where you can bike and then hop n and click in or do you run in your bike shoes?
Sooo, wetsuits-yes! I agree, it is most cost effective if you plan on participating in a few events and I think xterra is running a sale now, or just did, but! Many on here are trying to lose weight-some more substantial than others, so I would say that it is a good tip if you remain basically the same size, but not so much if you plan on/are changing shape to the point where you will have to buy multiple!

Drudoo

I have been able to avoid blisters by building up to not wearing socks. Plus, I bought a nicer pair of Shimano tri-bike shoes that have a very soft lining and are easy on the ankles in regards to rubbing. I run barefooted to the mount line with my shoes already clipped in so I can just hop on the bike. Once I get some speed, I slip my feet into my shoes and ride on.

I learned in my first half ironman that running in bike shoes is slow and can cause achilles tendon strains. This lead to a less than enjoyable run. Depending on the event, your transition area may be on grass or concrete or both. Usually, they have been swept clean of rocks and sticks so a bare-footed run isn't too hazardous.