Visualizing the Transition by John Josephs, MS
Filed under: Sports Psychology
With all the focus on training, working on your nutrition plan, a proper taper, etc., it should come as no surprise that there are some incredible catastrophes that happen in the transitioning from swim-to-bike and bike-to-run, also know as T1 and T2. Have you ever looked at the race results and noticed the wide range in transitions times and wondered what took some people so long. Have they turned the transition area into an oasis? With a little bit of planning, practice, and preparation it does not have to be chaotic and cost you valuable race time. It is a part of the race that is often ignored and can mean the difference between winning the race, placing in your age group, or having a personal best time. All you need to do is spend some time preparing and practicing the transition and become organized in your actions and thoughts. Once you have a basic understanding of the transition dynamics and have practiced them, then it is time to mentally prepare for race day.
Visualization is a useful training tool used by many high level athletes to take their training and racing to the next level and have an advantage on their competition. Visualization is a powerful preparation tool and this mental technique can save you valuable time on race day. You can use this mental technique to prepare for all aspects of racing as well as your transitions. Strategically, to start with, you must have your transition area well-organized for optimal changeover. Close you eyes and see yourself entering the transition area and systematically, step-by-step, converting from the swim-to-bike and from the bike-to-run.
These are some steps that should help you with your transitions:
1.Planning: Before the race starts, take time to visualize the end of the swim and bike. You should know what to expect because you have planned and practiced transitioning and can visualize yourself moving confidently and effortlessly to the next event. Each piece of equipment is organized in your small piece of personal space called your transition area. You know what is coming off and going on your body first, second, third, etc.
2.Preparation: You have broken down these transitions in your training and now you are prepared. You have practiced running in the sand, putting on your bike shoes, helmet, running shoes, etc. You will not be seen hopping around the transition area nor will you lie on you back like a turtle trying to remove your wetsuit. You will not get on your bike and ride off with you swimming goggles nor will you start the run with your bike helmet on. You will know when to change gears at the end of the bike segment to increase your cadence to prepare for an increase in leg turnover on the run. You can dismount your bike and run next to it without falling or running into someone. Your thoughts will be well organized and you will be under control.
3.Execution: Race day is the time to produce a fast and efficient transition. Spend some alone time mentally rehearsing the race, breaking down each segment and playing it back in your mind. Slow things down, see you prepared, poised and well-organized.
4.Plan B: Always have an alternative plan. Think through different scenarios and be prepared to deal with each misfortune. Control the things you can and do not stress out about things that are out of your control. Stuff happens! Have your emotions in check and do not waste unnecessary energy worrying or getting upset. It is counterintuitive to good performance. Stay focused!
Well, good luck. I can visualize you having the race of your life. See you on raceday!
Train hard, train smart.