Nice workout yesterday everyone! The 3-5 x 5 km ride + 400 m combo workout was very well done. Pace groups were looking good, transitions were going well, running looked solid,... nice work!
A few reminders re T1 and T2;
- Set you bike in the gear you'll want when you first get on and start pedaling. Leave your cranks parallel to the ground, left crank forward.
- Some triathletes will fasten the heels of their bike shoes to the cranks/chain stays with elastics or thread to hold them in place while they run with their bikes- remember to use elastics or thread that will snap when you pedal...
- We are working on a long term T1/T2 skill progression as follows;
- helmet on your head, bike shoes on your feet, walk your bike to the mount line holding onto handle bars, straddle, clip in left foot, go then clip in right foot. Dismount by unclipping right foot, coming to complete stop, unclipping left foot, dismount, walk your bike to rack holding onto handle bars.
- helmet on your head, bike shoes on your feet, walk or run your bike to the mount line holding onto saddle, straddle, clip in left foot, go then clip in right foot. Dismount by unclipping right foot, coming to complete stop, unclipping left foot, dismount, walk or run your bike to rack holding onto saddle.
- helmet on your head, bike shoes on your feet, walk or run your bike to the mount line holding onto saddle, move hands onto left then right brake hoods/bars and apply brakes, clip in left foot, push down on left crank as you release the brakes, swing right leg back and over saddle, then clip in right foot. Dismount by placing hands on brake hoods or bars near brakes, unclipping right foot, swing right leg over and behind left leg so right foot is on the outside of the left foot, slowing bike to stop, placing right foot on the ground, unclipping left foot, walk or run your bike to rack holding onto saddle.
- repeat #3 for T1 and on T2 dismount while moving slightly. DO NOT dismount fast while wearing cycling shoes as you are at a higher risk of slipping and falling.
- repeat 1-4 with shoes clipped into the pedals and slip shoes on/off while riding. Remember to keep your head up while in T1/T2 mode.
- "da flying squirrel" the super fast T1 technique were you run past the mount line, move your hands to the brake hoods, stabilize the bike, leap (of faith) onto the saddle in one fluid movement get your balance and start pedaling. If you hesitate or aren't smooth, you land hard- like 'I'm now singing soprano" hard... Put your feet in the shoes when it's safe. Dismount as with #5 learning to do so at faster speeds- always on your feet before the dismount line!
- Only do T1 and T2 mount dismount technique that you are familiar with when in a workout! Don't try something new when others are around and working hard as well, the risk of an accident is too high.
- Wait until the transition area is clear of other athletes and cars, or move to a quieter part of the venue, even up on the grassy playing fields to learn new skills in a safer environment. Especially for #6 "da flying squirrel"
Keep working on your transitions, you may even want to set aside an easy run or ride to work on them between Wednesday combo sessions.
Alan and Andrew