Basic Tips for Faster Triathlon Times

Most all of us who enjoy triathlon try to achieve faster split times, transition times, and overall finishing times. Over the years I have found a number of basic things a triathlete can do to help improve their times. Here are three basic tips you can follow that should make you a bit faster.

Swim a Straight Line - Yeah it sounds easy, but for most it is harder to do than it sounds. Swimming a straight line takes practice and you can practice doing this in a pool and/or open water. Keep in mind that you will have a tendency to swim "off-line" in the direction of the dominant side of your body. So if you are right handed, more than likely you will swim "'off-line" to the right side of your body. One basic way to improve swimming a straight line is to use guided imagery. In a pool, begin this drill by swimming a couple of laps and being mindful of the lane line on the bottom of the pool. As you begin to feel comfortable, close you eyes and visualize this big, black, straight line in you mind. Visualize the line extending from the top of your head to the distant wall. Try to image that you are connected to the wall by this line and focus on having this line "pull" or "draw" you into the distant wall. Take about 10 strokes with your eyes closed then open your eyes and determine if have have veered to the left of ride side of the lane line. Continue to work this drill until you can take 10 strokes with your eyes closed while not veering off the lane line by more than half the width of your body. In open water swimming (OWS), begin by swimming towards an object, like a buoy, boat dock, island, or an object on dry land (like a house, car, big rock...etc). Look up at the object, then drop your head in the water and either try to imagine the pool lane line, or a gigantic rope that is attached to your head and the marker towards which you're swimming. Keep your head submerged (without looking up at the marker) for about 15-20 strokes. Then look up at the marker and determine to which side you have gone "off-line." Rest, readjust, refocus, and repeat the drill. Get to where you can complete 15-20 strokes in OWS without veering too far left or right of the marker.

Load Your Bike - Make sure that prior to the start of the event you load your bike with what you will need for the bike portion of the event. Take your helmet and sunglasses and place them on the aerobars. Place your helmet upside down, and place your sunglasses inside your helmet. when you approach your bike, put your glasses on, then simply grab your helmet and place it on your head. Don't forget to strap it on! Make sure you already have your shoes clipped into the pedals. If you're not comfortable doing this, practice it. It's not that hard to do, but it does take some practice. If you decide you don't like this option, that is fine, just simply put your shoes on first when you enter T1. No socks! This makes it much easier and faster! Also make sure you have already loaded your bike with the food and fluids that you will need for the bike portion of the event. Pack it, but realize less is more. Take only what you're going to need.

Get Rid of the Laces - Stop trying to tie your shoes! Get some elastic speed laces. These are much easier and more convenient. Some articles out there suggest that having speed laces can save you up to 15 seconds. I say they can even save you more than that because if the old nylon laces come untied, you're gonna have to stop and tie them, and that is going to take even more time! There are a number of different types of speed laces out there, but I highly recommend EZ Laces, http://www.roadrunnersports.com/rrs/products/EZU100/. They can be found at this link and most running specialty stores will also carry them. These types of laces also move with your foot, which is something that nylon laces will not do.

So there ya go. If you're not already using this tips, try them. What do you have to lose? In fact, they might actually help you win!