Triathlon Transition Mastery: Essential Drills and Techniques

Cycling Skills Development

Cycling Skills:

• Balance in a straight line.
• Balance on a curved line.
• Balance and coordination in a zig-zag pattern.
• Picking an object up from the ground.
• Passing under a low obstacle (tape) without knocking it down.
• Static balance.
• Boot the ball (This phrase seems out of context; assuming it relates to a specific drill or is a mistranslation, kept as is).

Triathlon Transitions (T1 and T2)

Transition 1 (T1) Sequence

The last 150–200 meters of swimming: increase the pace (increase kick frequency and stroke). Dizziness is common when the triathlete changes position.

In the first kilometer of cycling: if you cannot place your feet directly into the shoes, pedal the first meters with your feet resting on top of the shoes to avoid losing the group. This is determinant in the segment's development. Reach other triathletes and join their group for drafting.

Sequence: Come out of the water and run toward transition with your hat and glasses in hand while trying to visualize your bicycle. Introduce glasses and cap inside your transition box, pick up the bike, and run with it inside the transition area until you pass the dismount line.

Transition 2 (T2) Sequence

Sequence: In the last meters of the bike segment, try to maintain a top position in the group and pedal with bare feet, but do not take your eyes off the road. Pass one leg behind the saddle and stand on one pedal to execute a jump just before the dismount line. Run with the bicycle. Leave the bicycle, take off the helmet, and put on your running shoes (8 seconds for elite athletes). The first 500 meters of the run are completed very fast.

Transition Drills Exercises

To start the class, increase the heart rate, so run slowly for a couple of laps, followed by a dynamic warm-up.

Phase 1 (Analytic Phase)

Different exercises to improve the technical skills of T1 and T2, such as:

• Putting on and taking off the helmet.
• Putting on the race number.
• Bike transport with the dominant and non-dominant hand.
• Mounting and dismounting without cycling shoes.
• Mounting and dismounting with cycling shoes.
• Putting on running shoes.

Phase 2 (Integration)

Perform all actions without stopping, starting with two consecutive actions and finishing with all actions.

T1 Exercise: With the help of mats, provoke dizziness, then run 100 meters to your bikes, put on the helmet and shoes, and transport the bike until the dismount line (using cones).

T2 Exercise: Starting from the dismount line, transport the bike by hand until your race number and box. Take off the helmet, put on running shoes, and run for 100 meters.

Phase 3 (Race Phase)

Mini-triathlons.