T 2 STEP- BY- STEP

faq

If you recall, in last month’s issue we broke down the swim-to-bike transition into six simple steps. This time around, we’re focusing on the bike-to-run swapover…

1 As you approach the last 2km of the bike stage, drop down to a lower gear. Spinning with higher cadence will prepare you for the quicker turnover needed on the run. Also remember that this is the final chance to take on any nutrition before you embark on the run – you won’t want to waste valuable time fuelling up during the T2 transition. 2 With 100m to go, unstrap your tri-shoes and slip your feet out. This will avoid congestion at T2. You won’t lose much time by pedalling on top of your shoes, but if you’re worried about it, you can always practise pedalling this way in the weeks leading up to the race.

3 As you approach T2, swing your leg over the saddle and inside your other leg, so that you can instantly break into a run off the bike. Scoot along for the last few metres, then touch down without coming to a dead stop. Allow plenty of time to dismount – that way, you won’t cross the line and receive a penalty. 4 Rack the bike before unfastening and removing your helmet – remember, you’re not allowed to do it the other way around. Hook either the saddle or the bars over the racking – whichever works for you.

5 Slip on your run shoes. It’s crucial that they feel comfortable, as you don’t want to be adjusting them en route. Make sure they’re not too tight and that the tongue isn’t tucked in, otherwise you’ll end up with blisters. Elastic or quick-tie laces will save time. It’s also a good idea to train with similar footwear to what you’ll be using on race day.

6 Heading out of the transition, don’t start running at a pace you won’t be able to sustain. Also, concentrate on maintaining an upright posture, a light foot strike and a fast cadence, and remember to engage your glutes and hamstrings. Next month: How to mentally smash the swim