Faster Transitions

The last three weeks I have been doing this 5 stage brick workout where I warm up on the bike for 10 miles, then repeat a 1.8 mile hilly loop near my house, atlernating running and biking. I use the end of my driveway as the bike mount and dismount and keep my ‘transition area’ in my backyard. I’ve cut my transition time from 1:47 to 1:18.

Here’s what I’ve learned to make transitions faster.

Move fast the whole time, especially while running in and out of the transtion area. I used to move too slow so as to get a little rest. No slackers allowed!!!

Make sure the shoelaces on my running shoes are untied when laying them out.

Cut my shoelaces shorter. They were so long that I had to double tie them.

I don’t need separate sunglasses for biking and running. Just use the biking glasses for both.

If using a hat for the run, just put it on your head and adjust it later, during the run.

Keep my bike helment resting on top of my aero bars.

If grabbing a gel or water bottle, do that last so you can eat/drink it on the run.

When clipping on race belt, just do it fast, and adjust it later, on the run.

Here’s a great link with more transition tips. I especially like their tips about the flying mount and dismount. I will have to try that on Thursday…

Update 6/23/2006: I practiced the flying mount and dismount as described in above link. Here’s a word of advice – do the mount on the grass first. The first time I tried the flying mount, I was on the road. I flew my leg over the saddle and my butt hit the point of the saddle real hard…ouch! I almost fell over from the pain. Then i moved to my lawn to practice some more, and fell once. In the end, the best thing that worked for me was to land on the saddle with my inner thigh, not my butt. Then wriggle my butt over into position.? Also, the flying mount really tears up my cleats.? So, practice this with sneakers instead of your bike shoes.? ? I don’t? think it’s critical to practice clipping in quickly at the same time as you? practice? flying mounts.