Tri - Runner's Roost

A blog from a "Middle of the Pack Marathoner" starting his journey from Newbie to Ironman. The ride is awesome!

I Don’t Wanna Stop

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History

I started running in January of 2004 to get in shape. I had gained too much weight and felt terrible. I was able to run my first 5K 3 months later. 2 years later and 50 lbs lighter, I have continued to push for greater goals and have run 5 marathons and I am training for an Iron distance triathlon now. Everyday I wake up with a positive attitude towards life, training and my future.

Marathons Completed

Arizona RockNRoll 2007
Salt Lake City Marathon 2006
Steamboat Marathon 2005
Boulder Backroads 2005
Las Vegas Marathon 2005

Why do I Tri?

Should be why do I want to Tri? I want to see just how far I can push myself. With everyday I am in the best shape of my life. And I'm never going back!!!!

Sponsors

Elite Family Fitness-Canon City
BB's Tanning and Massage

Scheduled Races

Littlefoot Triathlon
Bolder Boulder 10K
Highland Ranch Sprint
Boulder Long Triathlon
Redman Iron Distance

Transition Zones

May 03, 2007

Last night I held an informal class on Transition Zones. I have spent some time practicing my own area but never really sat down to write out how I do it or what I'm thinking. So last night I was able to explain the transitions but fumbled with it. So today I am writing down my thoughts on transitions.

Pre-Race preparation is the hardest for new people to figure out. It is an individually formulated setup. Everyone has a different way of setting up there little area of transition. Some of the key points to remember - Keep it as simple as possible, limit the clutter, be very organized and anal about your transition area. I use my transition set-up as a meditation time. I try to zone out as I go through my transitions in my head.

Finding your spot to set up a transition area is very important. Transition areas are set up as open racking or racked by groups. Regardless, get there early and find an area that is easy to find from the point of view of the exit from the swim. Look for landmarks that will help you find your bike as you exit the swim. Look for trees, signs, port-a -potties, trash cans. Anything that will point towards your bike when you are tired from the swim and not thinking straight. After finding that special spot of yours it is time for set-up.

I like to lay out a large towel next to my bike. This serves 2 purposes; 1- it helps to dry off you feet, 2- it marks your private boundaries, giving you a small space all your own. Set-up your bike equipment so that it is easily accessible and in the order that you will put it on. Your helmet should be upside down on your handlebars with the straps out, gloves and sunglasses inside and ready. Water bottles and food that you plan on carrying should be mounted on the bike, bike computer cleared and ready. Bike shoes can be mounted already or open on the towel for quick entry. Have a separate water bottle and towel ready for washing the dirt off of your feet before you put socks on. If you plan on eating something after getting on the bike - pre tear open the package so that you can have it in your mouth while running with your bike to the Mount line.

Next to your bike gear - have your running gear ready. Shoes with laces untied, race number belt or running shirt with number already pinned, water bottle for running, hat, watch, whatever you need for the run laid out so that the T2 will go smoothly. Wearing a Tri-Suit cuts down on your transition times as does the race-belt.

Practice, practice, practice. As you run up after the swim, strip the top half of your wetsuit off, pull the rest off when you get to your area. Baby Oil or PAM helps this process. For the first few times - take your time and get it right. You have one shot to get it right and move to the next event or screw it up and half to take even more time. So relax, take a deep breath and go through the process in your head. Coming in from the bike, stand up in your pedals and stretch about 1/4 mile out. Reach down and loosen up your bike shoes before dismounting. If you feel confident - practice pulling each foot out of the bike shoes while riding. When you get to the dismount area, just swing your foot over and run in your sock or bare feet back to your transition area. Not only area you out of your shoes already, but you will be able to run faster without the cleats.

Only practice and races will make this process smoother. Transition times will affect the shorter sprint races more than the longer races. But if you take it slow and easy your transition will be smooth, without complications. BE METHODICAL!!!!!!

posted by Mondo @ 3:06 PM

2 Comments:

At 10:12 AM, Wrenched Photography said…

having a screaming yellow bike that no one else has and a 50 year old canvas rucksack works well too
At 9:47 AM, Tea said…

Hey there! I just found your blog. I'm training for my first 70.3 this year also, followed by a 140.6 next year.

The transitions are always fun, especially since I have a non-descript blue bike. Somehow, I always manage to park next to someone with crazy balloons.

Good Luck with your training!