Metasport Sprint Triathlon 2016 tips
By Coach Michael Hopefully you have prepared well for Sunday’s event and have benefitted from last weeks race simulation to practice putting it all together including the 4th discipline – transitions. Let’s take a look at the course – which is at the ECP http://www.metasprintseries.com/race-info/distance-and-course/ Swim Familiar “M” shaped course, same as the aquathon with the only difference on the ECP is the current. You will need to adjust to the current on the day – Coach Scott and I will discuss this at the race site before the race. One beach exit at the half way point of the swim before the exit to transition (this could be a 200 to 400m run depending on where your bike is parked. Transition Perfecting the Transition. - Every triathlon involves several events, but those who try this race agree that the transition between each segment is the Fourth Event. You fail on this transition phase and you lose valuable time clock in the race - This is especially important for a sprint like Sundays race At the same time, succeeding in mastering and perfecting this stage shaves off a lot of time in your race. When running in duathlon, you get to practice in an actual race, this important phase to the smallest detail. Set up before the race and keep it simple – this is a short race and transition can be a make or break to your overall place – a fast transition may make up 5 to 10 places. Tips –
- Be minimalist, transition area is big so suggest mark your spot with a brightly coloured towel and practice sighting and memorizing it from the swim in entrance.
- Elastic laces and No socks, Vaseline your feet and put inside your shoes before the race to minimalize friction and blisters. In any case you should have practiced running with no socks prior to this race.
- Continuous movement, have your cycle shoes clipped in, steer the bike with the saddle as this allows you to run faster (requires practice as we discussed in recent weeks) and out of T2, aside from a brief pause to get your running shoes on, you are moving as you put your cap and sunglasses on. Don’t eat or drink in transition!
- Race fuel strategy – this is a short race and you have more than enough stored in your muscles – you will perform better on an empty stomach, light or no breakfast (one banana if you think you need it.) pre race electrolyte and one 750ml drink bottle with 2 to 3 electrolyte tablets in the bottle.