I took the last three races I competed in and did some number crunching. I wasn't surprised. Age Group Nationals Olympic, Age Group Nationals Sprint both in Omaha and Ironman 70.3 World Championships this past weekend in Chattanooga, TN were the three races. Simple math: I added T1 and T2 together for three different groups, Myself, Top-10 in my AG of 40-44 (which I believe is an apple to apples comparison), and to account for totally different rack placements scattered in transition with no clear advantage, Top-10 Overall Amateur.
Race: Mace: Top-10 AG Top-10 Overall Amateur
AG Nats Oly 3:15 3:43 3:17
AG Nats Sprint 3:05 3:39 3:00
70.3 Worlds 5:04 5:35 5:12
A few tips and tricks:
- Practice, practice, practice. Last couple weeks prior to the race, take advantage of your decrease in training volume of taper and replace that time with transition practice.
- Perfect practice makes perfect. Don't just practice, but make it perfect and realistic. Set up transition in a grassy park and go through both T1 and T2 as fast as you can. It can be as simple as a folding chair for a bike rack. Bring all your equipment, yes even the swimskin and/or wetsuit,
- Courtesy of MP athlete Mike Dunn: after bike dismount you can lean on the handlebars of your bike and actually run faster! Let the bike roll you through to your rack.
- Keep it simple. Don't bring anything extra into transition. If you don't need it, don't have it in there to even think about.
- Research your transition of your next race. Maybe this doesn't happen until the day before. Walk/jog through prior to race and know exactly where you are going. Can you find your bike? Shoes on pedals? Can you find your rack placement in T2?
- Always be moving forward. Grab your hat, bib number, glasses, etc and put them on while you are running to exit transition.
- Don't jog! Why would you run at a slower pace then your actual run leg? See it all the time, run fast!
There are a TON more tips and advice, let MP Coaches know how we can help!