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Mastering the Triathlon T1: Part 3 – Ride On

You’ve gone from water to land quickly and effortlessly, stripped off your wetsuit and located your bike. If all has gone as planned, you’re reoriented and gaining physical and mental momentum. It’s time for a smooth mount and start for the longest leg of your triathlon. There are three key points to consider in this execution: 1. Get an Efficient Mount Once you’ve donned your helmet and glasses, you can’t mount your bike immediately. Unless being penalized serves as motivation. Instead, you’ll need to move from the transition to the mounting area pushing your bike in a methodical, but brisk, pace. Your best position likely depends on whether you’re right- or left-handed. But positioning one hand on the bike seat…

TriDot

Mastering the Triathlon T1: Part 2 - Transition Area

When you’re out of the water and surrounded by hundreds of slippery, slightly disoriented, emotionally-heightened athletes in various stages of control and orientation, your “go to” stabilizer will be your T1 plan. Your plan should quickly, efficiently and smoothly transition you through T1, converting confusion and chaos to transition efficiency and shaved seconds off your race time - while also providing a mental edge. Preparation The best way to accomplish a successful T1 on race day is to prepare, prepare, prepare. Having already packed your racing bag with gear and nutrition a few days before, it’s equally important to methodically place everything you need precisely where you want it in the transition area. Well before the race starts. Most importantly,…

Race / Race Strategy / T1 / Triathlon

TriDot

Mastering the Triathlon T1: Part 1 - Water to Land

The two transition phases, T1 and T2, have been called the “fourth and fifth legs” of triathlon. Hardly considered or appreciated by most spectators – and even a few competitors – they’re crucial to the flow and success of a race. In fact, they can make the difference between being merely a participant and a serious contender for a podium spot. The first transition between swimming and cycling, T1, is the most dynamic and drastic of the two transitions. To the amateur, it’s a way of merely getting from A to B. To the skilled triathlete, it’s a way to shave off valuable seconds, build confidence and momentum, and mentally focus for the rest of the race. T1 requires an…

Race / T1 / Triathlon

TriDot

For the Record: April 2016 - Should IRONMAN Events Feature Separate Start Times for Men and Women?

YES: Coach Claudia Smith Yes, I think IRONMAN events should have separate starts for men and women. Why not? IRONMAN tested the separate starts this year at the World Championships with age group men starting at 6:50 a.m. (25 minutes after the pro women wave) and age group women starting at 7 a.m. I personally think the ideal start would be a rolling start for the men and then a rolling start for the women 10 to 15 minutes later. This will still put the strong female swimmers in the front and they will be able to legally draft off of other females. This also releases some of the congestion at the swim start which makes it easier for the lifeguards to…

For the Record / Ironman / Race

Jared Milam

How to Legally Draft on the Bike in a Triathlon

To those most intimate with the sport, drafting on the bike in triathlon is language to be feared. Draft-legal races – meaning the ability to draft behind others on the bike leg without penalty – are few and far between in the triathlon world, especially in the United States. However, the non-draft triathlon is a bit of a misnomer. Drafting on the bike is still legally available to all, albeit to a much lesser degree. This is due to the nature of USAT and WTC non-drafting rules for age group athletes. The USAT rulebook upholds that “no participant shall permit his drafting zone to intersect with or remain intersected with the drafting zone of a leading cyclist or that of…

Bike / Drafting / Race / Race Strategy / Triathlon / USAT

Elizabeth James

Top 10 Checklist for a Smooth Triathlon Race Day

It’s Race Day! (Finally). You’ve trained for months in preparation for this event so you want everything to go smoothly. Use this checklist for race morning to ensure your race execution is flawless: 1. Check the Weather With today’s technology, you’ve probably checked the race day weather a couple of dozen times prior to race morning. But double check it race morning. Weather changes (i.e. even fog) may require an adjustment in gear and nutrition. Don’t get caught unprepared. 2. Check Your Gear Most athletes use a gear checklist to make sure no items are forgotten. Whether you’re racing at home or away, use your checklist to make sure ALL your gear gets transported to the race site. Last minute…

Race / Triathlon

TriDot

5 Tips for Your Best Triathlon Start

We’ve heard it before – how you finish is more important than how you start. And triathlons often reflect this importance with crowds, cameras, and screams of encouragement. Truth be told, the not-so-spectacular start of a triathlon has just as much importance to the overall performance and psychological well-being of your race than you might imagine – and can impact how well you finish. Going out too fast or too slow, failing to familiarize yourself with the course, and not having a sure and steady race plan are all miscues that can cost you valuable time as well as create added physical and mental strain during your race. These five tips will give you an added edge at the triathlon…

Race / Start / Training

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