Transition zone key to triathlon success
John Clay Humphreys of Peters Township prepares his transition zone for the Kids Triathlon. Transitioning from one event to another is a key component in keeping athletes competitive in this grueling three-discipline race.
Tyler Valentik from Pro Bikes gives a bike a quick check before the Kids Triathlon. The South Park resident recommends athletes pump up their tires with the correct pressure before competing. Following basic safety tips, including checking the brakes, will enable athletes to compete successfully in triathlons.
(This is the fourth in a series highlighting area youth triathlons this summer.)
How important is transitioning from one event to the next during a triathlon? Vital, explained Lori Poe, who directs the Kids Competing for Autism Speaks Youth Triathlon.
“Close races are won and lost in the transition area,” Poe emphasized of races that blend swimming, cycling and running together into one.
“Transitions are the hardest part,” agreed Cari Lackner. Hence, the group exercise coordinator at the Upper St. Clair Community and Recreation Center advised that athletes devise a plan. “And stay with that strategy,” she added.
Many will employ techniques suggested for them during training sessions that prepared them for this weekend’s race. The triathlon will be held July 25 at Boyce-Mayview Park.
“Athletes need to be organized in the transition area,” stressed Poe as well as Lackner.
“The transitions are pretty important, especially for the competitive kids that need to make up time they may have lost during that heat or event of race,” said Lackner. “If they can get from swimming to bike and bike to run smoothly it will help the kids stay calm. If they get flustered during transition, i.e., putting their shoes on or getting their bike helmet on or off it can throw them off for the next section of race.”
Poe recommended that athletes should have shoes untied and ready to put on with little effort after they exit the water and reach the transition area for the cycling portion of the triathlon. Helmets should be easily accessible.
“Lock-laces help with securing the shoes so that the athlete does not have to tie the shoes, thus saving time,” said Poe. “Also, athletes should practice putting on their bike gear as part of their normal practice routine.”
Athletes also need to focus on the transition from bike to run. Although it is the easiest transition because athletes just have to drop their bike and go, physically there are adjustments. “Your legs are typically like Jello until you run a little and get your running legs back,” said Poe.
Unless athletes are changing from cycling to running shoes, Poe’s daughters agreed transitioning from the bike to the run is simple. Hailey, Zoe and Abby are veterans of many triathlons. In fact, Zoe, 10, and Abby, 7, recently won their age group during the South Park Kids Triathlon. They suggested tips for their fellow triathletes. “Take off your helmet when you are running your bike into the transition zone,” they said. “This will save time.”
Good shoes also save feet, said the girls. “Shoes are very important,” they stressed. “If you don’t have them, then you can end up with blisters.”
Poe also noted that having good quality shoes prevents injuries. How serious a child is about triathlons, how often they train and what parents are willing to spend on shoes should be considered before investing in footwear that provides an edge. “Younger kids can get a good pair of running shoes with Velcro straps to help secure the shoes. Older kid who have laces can get lock-laces and that quickens transitions.”
Hydration hastens recovery. Water is a plus before and during a workout, too.
Lackner stressed the importance of this aspect of the race with an informative handout. Before competing, triathletes drink 20 ounces of water and consume something. Food choices can range from a banana, peanut butter, cereal or half of a sandwich.
“Hydrate,” Lackner said. “Food equals fuel. Eat and drink 45 minutes to an hour before exercising to avoid nausea and to maximize performance.”
While athletes should hydrate during a workout, too much during competition can inhibit performance. “Sometimes kids drink too much, especially during the run and they can get cramps,” Poe said. “So they need to train to drink fluids during their runs so they don’t have problems when they reach water stations.”
The feast at the finish can be as satisfying and filling as the thrill of accomplishment as post-race spreads typically feature fruits and snacks to replenish energy stores and rebuild muscle. Young athletes should choose their carbs and proteins wisely, says Lackner. She recommends fruit and yogurt, Chex mix with added nuts or the other half of the sandwich be consumed 15 to 60 minutes after a workout.
For a real treat, Lackner suggested low-fat chocolate milk. “It’s the perfect recovery drink,” she said, noting the calcium, vitamins (D & B) and the electrolytes, not to mention the rehydration, the beverage provides.
A good sleep the night before competition provides the best preparation but the best recommendation Lackner had for athletes was to have a good time. “They should relax and ultimately just have fun.” Plus she added, “They should be proud of themselves for competing and finishing the race.”