Workout of the Month: Swim to Bike Transition
by Marilyn McDonald
This month's workout is a session geared towards those short course speedsters, people who struggle with that first 30 minutes from swim to ride or races that require you to hop right onto your bike and be geared to race it from the start.
We've all heard the expression, "Hurry slowly." You want to go through your transition quickly, but calmly and with thought.
One of the most important things is being sure your bike is racked in a gear that will allow you to get a high enough rpm without being overloaded or bogged down. I like the rule of thumb of picking the gear you think you should start in and going one less than that.
The focus of this workout is to practice that speed of swim to bike and being able to go for it -- to get the blood to your legs right away and know what that is going to feel like.
Set your bike up on the trainer on a pool deck. Have your bike ready to go. Shoes clipped in, set up ready to ride.
Hop out onto your bike
Hop back into pool
Hop back on your bike
Hop back in the pool
We often practice the bike to run transition, but I often hear how hard people struggle with the swim to bike transition. Consider including this session into your key race season one to two times per month and be ready for both sets of transitions in our sport triathlon.