by Lisa Lynam

This article is a continuation of the Transition Tips feature in the July 2002 issue of Runner Triathlete News. For more details on how to blaze through transitions, pick up a copy of the July 2002 issue of RTN.

Interested in taking a minute off your 5k time? Feel like you fumble around in the transition area? Wonder how those Austin Tri-cyclist guys and gals zip through the transition at lightning speed? Here are some transition tips from some speedy Austin Tri-cyclist team members.

Terra Baker, professional triathlete, former National junior team member and Michigan cycling champion
1) Consider flying mounts- they are best practiced in grass fields the first few times. The basic procedure is to run your bike out to the dismount line and continue to run and hop on to the bike, kind of like superman meets your ability to hop on like when you were a kid. This allows your momentum from running out of transition to continue so that you are a STEP AHEAD out of transition. To see it in person, consider watching an ITU race on OLN, or check out the local pros in the next triathlon and you will see how "silly" but fast this can be.
2) Try keeping the bike shoes on the bike. The secret trick is to use rubber bands to keep the shoes aligned and ready to hop on. Stretch together two rubber bands for the non-chain ring side and attach it to the loop at the back of your tri shoes and then use one rubber band to go from the loop in the shoe to the derailleur which you may hook the rubber band on. As you run out of transition, use the flying mount, hop on the bike begin to pedal and the shoes will be there positioned for you to slide into.
3) The true key to speedy transitions is PRACTICE PRACTICE PRACTICE. Try setting up in a grass field or in an empty school parking lot, and run through the transitions with a group of friends. Go from swim to bike and bike to run. You should make it a goal to do this at least every other week! I always practice taking my shoes off and my dismount at the end of a ride so that when I am tired I know that I will be able to do it!

Rick Kent, 45, ultradistance triathlete and cyclist
Always use a lubricant on the surface of your wetsuit to insure it can be removed quickly. Personally I lose more time wrestling off my wetsuit than anything else. PAM spray works well, as well as some of the commercially available tri-specific lubricant's (but you pay a much higher price for them!). I hear from some pro's that the new DeSoto T1 two piece wetsuit comes off a lot easier.

Diana Bentley, 48, age group winner Capital of Texas Triathlon
1) Use a towel to dry the feet off after the swim. 2) Use quick elasticized shoe laces like yankz so you don't have to tie up you shoes. 3) Start the run while you are putting on your race belt and always take your helmet off last.

Joni Moore, 35, Top ranked Texas duathlete and triathlete
1) Don't do anything new that you haven't tried before. 2) Practice the transition a lot. Take your bike out and put your shoes on it and practice stepping into them and get the bike moving. 3) Have everything set up and know where the little things are that you need to pick up. Have it down to a science.do as much as possible while moving. 4) Helmet first always, to avoid getting penalized.

James Bonney, 30, Professional triathlete, 5th Ironman New Zealand
1) Leave your shoes on your pedals. 2) Get in and out fast. Stay calm. 3) Don't waste time putting on socks, especially for a short distance. Only for Ironman distance wear socks.

Sabine Bildstein, 30, elite triathlete and runner
1) Get to the transition early and get a good spot on the rack if racks are unnumbered. 2) Pick up your gear that you will wear in order from toe to head.

Brandon Marsh, 27, top age group triathlete
1. The first is to practice what you are going to do in a race. It might look funny everytime you start a ride, but practice the swim to bike transition. Everytime you finish a ride, dismount your bike like you are going to for the bike to run transition. Both of these are especially important if you leave your shoes clipped to your bike.
2. The second is to put what you are going to need on the bike in your helment. This includes sunglasses or gels. That way, you will put them in your singlet pocket or on your face before you put on your helment. Also, put what you will need on the run in your shoes: race number and gels especially. Again, you will not forget them this way.