Coach Sam Talk Phone: 224-800-140.6 Email SamStella@SummitStepsCoaching.com

1. Coach Sam Talk Phone: 224-800-140.6 Email SamStella@SummitStepsCoaching.com

2. Welcome to Transitions and Race Day Click Here

3. About Summit Steps Coaching Summit Steps Coaching is passionate about clients achieving major life transformations. Specializing in three areas Life Coaching - Health & Wellness - Triathlon Coaching The company was birthed out of my own life experiences that gave me a passion to inspire others to step into their full potential. Contact Info: Phone: (224) 800-1406 Email: SamStella@SummitStepsCoaching.com Website: www.SummitStepsCoaching.com

4. Who wants faster race times this year?

5. Transition Video • Video 1 • Video 2 • Video 3

6. Todays Talk • Transitions T1 & T2 • Planning • Equipment set up • Equipment Selection • Transition Spot • Specific Tips • Before, Swim to Bike, Bike to Run • All Triathletes • Intermediate & Advanced • Long Course Triathletes • Sample Drills and Exercises • Transition set up • T1 Practice • Mounts • Dismounts • T2 Practice • $#!+ Happens Training • Conclusion • Q&A

7. Transitions • Fourth Discipline • Swim to Bike • Transition 1 or T1 • Bike to Run • Transition 2 or T2 • Importance • Won or Lost

8. Transitions • Transition Structure • Single Point Transition • Two Point Transition • Three Point – Swim Change Area / Bike Area / Run Change Area • Large / Small • Indoor / Outdoor

9. Transitions • Transition Meaning • Celebration, Recovery, Prepare What’s Next • Comfort and Safety • Minimization of overall time, passing a faster swimming friend • Know the athletes competitive nature before giving suggestions

10. Planning • Key to success for all triathletes • More planning smoother, faster, less effort • Equipment selection • What to bring into the transition area • Athlete’s list of equipment • Mark you equipment

11. Equipment • Equipment Arrangement • Order • Minimize travel • Minimize movements • Assembly line • Perfect sequence • Multitask movements

12. Your set up The guy next to you

13. Equipment • Swim Equipment Selection • Goggles – Indoor/Outdoor Race / Sunny / Cloudy • Straps are good • Can your goggles take a kick • Wetsuit • No / Full / Sleeveless / Short Cut / Bib John with Pullover. • Easy to get off • Do you need to cut it down? • Clothing • Comfortable non-chafing • Start to finish • No fuss, discomfort or adjustment

14. Equipment • Bike Equipment Selection • Shoes • Velcro straps • Loop on the heel • Small tongue or cut it down • Add rivet to straps or zip tie • Pedals / Cleats • Easy to connect • No need to look • Helmet • Safety before speed • Quick / Easy to Buckle • Buckled before touching bike (USAT) • No elastic straps

15. Equipment • Bike Equipment Selection • Bike • Almost any style bike – Of course triathlon is best • Bottle placement & accessories • Mounting the bike • Dismount • Racking the bike • Un-racking • Re-racking

16. Equipment • Run Equipment Selection • Shoes • Needed! Obviously • Elastic laces or lace locks • Quickly on and secure • Comfortable • Hat or visor • Race belt (For bike also) • Other Equipment (maybe not in transition) • Skin lube, sunglasses, spare energy gel or bar, fluids, tools, spare tubes, tires, etc

17. Transition • Transition spot • Assigned or first come* • Select minimized congestion spot • Travel distance within TA • Remember your location • Visually map it in your head • Mount line - Dismount line • Look for landmarks • Count racks • Bright towel • Your space only • No extra gear

18. Specific Tips • Lookout for overachieving triathletes • Especially at the bike mount and dismount locations • Beginner’s primary concern should be • Fun, comfortable, and safe transitions • Never try anything for the first time on race day

19. Before race – All Triathletes • Review rules of the specific race • No Glass in TA • Skin lube chafe areas • Body marking • Timing chip on • Check bike operation and tire pressure • Brakes are not rubbing wheels • Rack bike majority on your side of the rack • Equip the bike with fluids and food • Tools/equipment needed on bike

20. Before race – All Triathletes • Layout equipment in order of use • Unbuckle helmet and layout straps / upside down facing you • Sunglass location / on bike or attached to helmet • Check complete flow of the transition • Swim out – transition entry – bike location– bike out – bike mount – bike dismount – bike in – bike location – run out – finish line • Prepare shoes – bike and run • Prepare socks if used • Bib number belt • Bike off the rack and bike on the rack

21. Before race – Intermediate/Advanced Triathletes • Intermediate and Advanced Triathletes • Click shoes into pedals and secure upright • Rubber bands work great • Left shoe attached to rear quick release • Right shoe to front derailleur or bottle cage • Sunglasses attached to helmet or bike • Helmet on aero bars • Baby powder or skin lube in shoes • Practice swim start and finish to determine depth and correct start and finish techniques

22. Before race – Long Course Triathletes • Prepare special needs bags • Nutritional needs • Fluids • Salt • Extra socks • Etc. • Attach gels and bars to bike • Sunscreen (or after swim) • Tools, tubes or pre-glued tubular ready – secured to bike

23. Swim to Bike T1 – All Triathletes • Before the end of the swim begin a mental rehearsal of T1 • Move goggles from eyes to head • Wetsuit race leave cap and goggles on head • Begin unzipping wetsuit immediately • Work it down to hipsbefore transition area • At the transition spot pull off inside out • Stand on the suit to pull each leg out • Sitting should be avoided • Do not discard cap or goggles • Abandonment of equipment penalty

24. Swim to Bike T1 – All Triathletes • Stow swim items under bike out of the way • Helmet on and fasten before removing bike • *USAT before mounting / ITU before un-racking • Push the bike on your right • Keeps chain rings and chain away from you • Walk / Run the bike past the mount line • Maintain a straight line while getting up to speed looking ahead not down at your feet

25. Swim to Bike T1 – Beginner Triathletes • Put on bike shoes, sunglasses and *helmet before removing bike from rack • Increase comfort – Bike shorts, gloves, & socks • Hold onto the handlebars or bike stem to walk or run bike to mount line • Mount the bike well past the mount line and off to one side to allow speedy people to go past

26. Swim to Bike T1 – Intermediate Triathletes • Use a stem or seat-carry to direct the bike • Consider a full flying mount or modified flying mount at the mount line • Flying mount is done by holding onto the handle bars, jumping onto the seat and then stepping onto the pedals / shoes, then pedal • Modified mount is done by holding the handle bars, stepping onto the left pedal / shoe, and push off with right leg, then pedal • Get up to race speed put one shoe on • Pedal again before putting on second shoe • Put on sunglasses under the helmet straps

27. Swim to Bike T1 – Advanced Triathletes • Dolphin dive to swim exit if possible • Begin high-stepping over water to the shore upon the ability to stand in the water • Use seat-carry to direct the bike • Use a full flying mount • Get up to race speed put one shoe on • Pedal again before putting on second shoe • Put on sunglasses under the helmet straps • Should be in front of me!

28. Swim to Bike T1 – Long Course Triathletes • Get T1 bag from room or hanger location and proceed to changing area • Change if needed • Place swim items into bag • Hand the bag to the volunteer • Sunscreen • Run to bike area

29. Bike to Run T2 – All Triathletes • Before the end of the bike begin a mental rehearsal of T2 • Use the last part of the bike to stretch out, loosen up the legs and prepare for the run • Keep your cadence in the 85-95 range in the last part of the bike to facilitate the switch to running • Reduce speed and get off bike on left side before the dismount line • Walk / Run your bike to your transition spot and rack bike • ITU – Keep helmet on until bike is racked • Running shoes on adjust laces • Grab hat, bib number and other items and put on during your run

30. Bike to Run T2 – Beginner Triathletes • Come to a full stop off to one side prior to the dismount line • Walk or run the bike over the line using a handlebar or stem-carry • Change to dry socks before putting on running shoes if desired • Remove additional bike shorts and gloves if worn • Reapply sunscreen or skin lube if necessary

31. Bike to Run T2 – Intermediate and Advanced Triathletes • Pull your feet out of your shoes well before the dismount line, leaving shoes attached to pedals • Continue to pedal on top of shoes • Perform a flying dismount to get off bike before the dismount line • Hands on the bars, stand and place body weight on left pedal. Then swing their right leg behind the saddle or over the top tube so that both legs are on left side of the bike. Ideally the right leg is placed in front of the left leg. Slow down to a running pace and hop off the bike into a run before the dismount line • Race number belt and hat should be attached to each other to grab quickly and put on during run • Use shorter, quicker steps (90+ RPM) at the beginning of the run and lengthen your stride over time

32. Bike to Run T2 – Long Course Triathletes • Give the bike to a volunteer at dismount • If applicable to the race • Grab the T2 bag from the room or numbered hanger area and proceed to changing area • Change into run gear and stuff bike gear into bag • Reapply sunscreen and skin lube • Before starting run – bathroom, nutrition and hydration needs should be meet

33. Improving Your Transition Times • Transition set up Drill • set up a mock transition area • Arrange gear in what you feel is best • Start in swim gear and run thru T1 and T2 • Use a stopwatch to get total time • Make needed changes and repeat 3-5 times • T1 Practice • set up a mock transition area and start about 100 yards away. If you have a lake to actually go for a 200 yard swim first would be best. If not do some pushups fast until you are tired. Stand up and spin 3 times and then run to bike. Change into bike gear, take bike and push for about 100 yards and then mount. Repeat again 3-5 times

34. Improving Your Transition Times • Mounts • Mark a spot on the road as the mount line • Walk / Run with bike and mount just before line • Include some turns in the run • Use the preferred methods you are trying to learn or improve • Seat Push, Flying mount, modified flying mount, etc • Continue on the bike until up to speed and fully mounted • Repeat, Repeat, Repeat,….

35. Improving Your Transition Times • Dismounts • Mark a spot on the road as the mount line • Approach the line slowing down prior to the dismount line • Hopping off the bike into a jog or run • Then into a seat or stem carry • Run with bike for 100 yards • Include some turns in the run • Repeat, Repeat, Repeat,….

36. Improving Your Transition Times • T1 Practice • Set up a mock transition area with running gear • Start at transition line with bike and all gear on • Run to transition area with a seat or stem carry • Again add some turns in • Rack the bike and remove your gear • Put on all running gear. Shoes, bib belt, etc. • Run back to the transition line • Repeat, Repeat, Repeat, …

37. Improving Your Transition Times • $#!+ Happens Practice • Set up mock transition areas T1 and T2 • Have a friend or coach move items, tie laces, buckle helmet, change how bike was racked, etc • See how times compared to when nothing was moved or missing • See how you problem solve • Then do the same thing for your friend • Repeat, Repeat, Repeat, …

38. Tricks and tips • Keep your shoes mounted to your bike all season. Each time you start and finish a ride it will be practice for mounting with shoes on the bike. When you’re done it will be dismount practice • When you step on your wetsuit put your helmet on the same time • On brick workouts set up a transition zone in the garage at home • At the end of your open water swims with a wetsuit practice coming out of the water. At the end of the swim make the last water exit like a race. Remove your wetsuit just like at a race

39. Tricks and tips • Watch films of other racers in transition • When attending races watch how others are doing it • Look for good ideas • Recognize bad ideas • YouTube videos for techniques • Have a friend video you at your next race so you can see where you need improvement • Never Sit Down — While you may sit down to put on your clothes at home, in a race it's a waste of time. • Practice biking and running with no socks • Roll up your socks in transition

40. Tricks and tips • Drink and take supplements the last part of the bike • Increase cadence on last portion of bike to 85-95 to help with run • Stand up and stretch out on bike before the end to help with run

42. Conclusion • Transition practice is what will make you faster • The easiest place to take time off you race time is in transition • The professional practice transitions

43. Questions?

44. Common Triathlon Distances