T1
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TryScott posted 23 weeks ago.
from:
http://www.active.com/triathlon/Articles/Screaming_Fast_Transitions.htm
Leave your shoes in the pedals and use rubber bands
Elite athletes leave their shoes in the pedals for the first transition (T1). After exiting the swim, they put on their helmets, grab the bike and run out of the transition area.
In order to keep the crank arms and shoes from rotating and jamming into the ground, they use thin rubber bands to hold the shoes and the crank arms parallel to the ground. They attach one end of the rubber band around the shoe or through the heel loop of the shoe, and the other end to a rear stay on the side of the bike.
Do the same with the other shoe. You will have to experiment to see which locations are best for your rubber bands depending on your shoe size and frame size.
The thin rubber bands easily break away when you mount the bike and begin pedaling with your feet on top of your shoes. Slide your feet in your shoes once you are rolling at a good pace.
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iamtb13 posted 23 weeks ago.
+1 for TryScott on keeping your shoes in the right spot (TryScott actually invented the rubber band but that's a story for another day.)
Also, don't be worried if you ride with your feet on top of your shoes for a little while until you get to a good area to get your feet in. If the start of a bike is slightly uphill, just ride with your feet on top for a bit. At least your moving. Then when the road is good, slide them in.
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jknoll posted 23 weeks ago.
The tip with the rubber bands sounds helpful. I had heard that before, but have not yet tried it out. However, my bigger problem is the part where I "slide my feet into the shoes." Once I am rolling and I take my foot off of the shoe (lifting it up so that I can slide my foot in) the shoe flips upside down again. Then I have trouble getting my toes into the shoe. So the rubber bands will help the original mount, but then once they break, how do I get the shoe upright?
J
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iamtb13 posted 23 weeks ago.
You don't have to. Here is how I do it...others might have their own ways. Take your foot off the shoe. Grab the velco strap and pull it open (sort of lifts it too) then slide your toes in. That should pull it up as you push them in. Get the heel in and strap it down. Repeat other side. I do practice this in a parking lot as part of my taper week ritual.
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azmojo804 posted 23 weeks ago.
very good info, and thanks for the active.com link TryScott. I have only done my previous Tri's with a mountain bike, biking in my running shoes, just got a road bike with clipless pedals about 2 months ago. This up coming 2 Tri's in July are where I'm going to try the rubber band/shoes idea. Definitely will be trying this transition a LOT in the upcoming month. :)
Another thought would be to park your bike close to the exit of the Transition. Thus, throwing on your shoes, you only have to go a little bit in the shoes before clipping in and heading off...but, probably still not as efficient as jumping on and putting them on while moving.
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overcome posted 23 weeks ago.
Practice this in training. Just ride around the neighborhood and practice putting on and taking off the shoes while riding.
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azstinger11 posted 23 weeks ago.
Here is another idea, its adds a few ounces to the bike and costs more then rubber bands but at least your not littering, and you can use it going into T2 so you can run your bike in and not catch it on anything.
http://www.t1shoeplatform.com/
As to the getting your feet in the shoe, practice makes perfect just keep trying it on long rides. I usually wait tell im on a downhill segment to get my feet in since I don't need to peddle anyways.
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beads1985 posted 23 weeks ago.
The rubber band thing works and practice, practice, practice...
Nothing to it, but to do it
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jknoll posted 23 weeks ago.
Thanks for all of the new information. I will be out this weekend with rubber bands practicing. imtb13's advice about grabbing the velcro strap and pulling up on it has been really helpful. Seems so obvious, but I always went straight for the heel loop and then my arch would get caught on the strap.
Weigh in on my other thread about the message being sent by performance enhancing supplements.
J
I have completed four sprint triathlons, posting a top three finish in my age group last week, but am still having trouble with transitions. They are not terrible, but they are not fast either. I have been trying to figure out how to manage getting into my bike shoes on the fly (leaving them attached to the pedals and sliding my feet in once I am up to speed), but can't seem to sort it out. I cant get my foot in since the shoes are always upside down hanging from the pedals. Any suggestions on how to get this to work more smoothly? Any other suggestions to get T1 closer to one minute?
J