Triathlon Transitions: 10 Time-Saving Tips For Free Speed
What if I told you there’s a way to shave seconds, or even minutes, off your finisher’s time without training any harder or expending any additional effort?
That’s right. It’s a full-proof formula for free speed.
Transition is the one part of a triathlon that doesn’t require any special fitness, talent, or abilities. In order to be good at transition, you don’t need to be a confident swimmer, strong cyclist, or fast runner. You simply need to plan ahead, practice basic skills, and know how to streamline the process.
And I’m going to show you exactly how to do it.
This is the 4th installment of the 10 Tips Triathlon Series. As a reminder, this series includes:
Triathlon Transitions: 10 Time-Saving Tips to Gain Free Speed
Fuel for the Finish Line: 10 Triathlon Nutrition Tips for Race Day Success
Stay tuned to Triple Threat Life as we release each post in the series over the upcoming weeks.
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What’s a triathlon transition and why is it so important?
People like to say that nutrition is the fourth discipline of triathlon, and while that may be true, transition is most definitely the fifth. In a typical triathlon, the flow of the race is as follows: Swim - (T1) - Bike - (T2) - Run
T1 stands for transition 1, and it marks the change from swim to bike. During T1, you will remove your swim cap and goggles and take off your wetsuit. You will put on socks and cycling shoes, as well as a helmet, grab your bike, and head out on course.
T2 stands for transition 2, and it marks the change from bike to run. During T2, you will rack your bike and remove your helmet. You will change into running shoes, grab your hat, sunglasses, and race belt and start the final leg of the race.
At most triathlons, transition is in a centrally located area that allows for easy access to the swim, bike, and run courses. There are bike racks and space for athletes to set up their gear. This serves as your home base for the race, and you will return to this location in between each event.
TIP: You rack your bike by tilting it to the side and rolling it underneath the horizontal metal pole. Once your seat has come through, hang your bike by the seat. Your back wheel will be off the ground, and your front wheel will touch the ground.
Transition at a 70.3 or Ironman triathlon is a bit different in that they often use gear bags, and some races have split transitions, where T1 and T2 are located in different places.
Read: How to do a Triathlon with Split Transitions
Read: How to Pack Gear Bags for an IRONMAN
Regardless of the setup, the triathlon transition is crucial, because it’s how you get from swim to bike to run. But it’s often overlooked as a less important component of the race.
This is a mistake, because transition provides a unique opportunity to gain free speed.
Remember this: Time never stops during a triathlon. The clock is running from the time you enter the swim until you cross the finish line. You can make up 30-90 seconds in transition simply by being prepared, having a process, and executing a seamless transition.
Do you know how much faster you have to ride or run over a similarly paced competitor to make up just 30-90 seconds?
As an example, let’s consider an Olympic triathlon with a 25-mile bike and a 6-mile run. Athlete A and Athlete B are similarly paced. They both average about 20 mph on the bike and run a 9:00 min. mile. So what sets them apart?
👉 Athlete A would need to ride 0.41 mph faster for the entire 25 miles to make up just 90 seconds on Athlete B. That’s a change in pace from 20 mph to 20.41 mph.
👉 Athlete A would need to run 15 seconds per mile faster to make up just 90 seconds on the run. That’s a change in pace from averaging a 9:00 min. mile to a 8:45 min mile.
👉 Or, you could make up 45 seconds in T1 and 45 seconds in T2 and not ride or run any harder!
Transitions become even more crucial as the distance of the race decreases. A good transition is essential for sprint and Olympic distance races, but they’re still important for long-course racing as well.
At the 2021 70.3 Ironman World Championship, I moved up by 15+ spots from the swim to the bike, solely by having a quick transition.
10 Time-Saving Tips For Triathlon Transitions
Have a race checklist
There’s nothing worse than getting to a race and realizing you left your heart rate strap or sunglasses at home. It’s even worse if you forget a crucial piece of equipment, like cycling shoes or a helmet. (I know experienced athletes who have done both...) That’s why having a race checklist is so important. It’s divided into sections: swim, bike, run with all the necessary gear for each. Also, the list should include additional items like ID, USAT card, and a printout with important race details.
You should include essential items like nutrition, water bottles, a flat kit, and any chargers for your devices. We always include a towel, change of clothes, and post-race recovery drink. You might want to add sunscreen, Body Glide, and chamois cream to the list. When packing for a race, lay out all your gear and go through the list (checking it twice) to ensure you have everything you need for race day.
Click here to download the actual race checklist Matt and I use.
1. Practice transition skills
You can’t be good at transition if you don’t practice it. During race week, we set up our transition area and go through T1 and T2 to streamline the process, create muscle memory, and fine-tune our plan. You can make a fun game out of it and time yourself to see how fast you can get. Make small changes to see what saves the most time.
During T1, many athletes will put on their helmet before cycling shoes to ensure they don’t leave transition without a helmet on and incur a penalty. Likewise, many athletes will remove their helmet before changing into running shoes to make sure they don’t try to wear the helmet on the run... Create a specific process that works for you with steps to follow, and practice it often.
2. Set up a thoughtful transition area
Don’t just throw all your gear underneath your bike. Set up your transition area thoughtfully with equipment in order of event. Swim gear goes with you to the race start, so all you need to be concerned about is bike and run gear on your transition towel. Set up bike gear at the bottom of the towel, closest to you, with run gear at the top, furthest away.
Roll down your socks, and put them inside your cycling shoes. Make sure your helmet chinstrap is unlatched and facing the right direction so you can put it on quickly. Take your sunglasses out of their case so they’re ready to put on. Make sure your race belt is unbuckled and ready to go. Do everything you can to prepare ahead of time so you can transition as smoothly and efficiently as possible, saving precious time.
3. Bring only the essentials
Keep in mind that when setting up your transition area, space is limited. Bikes will be racked in either direction, so the only place to set up your gear is next to the rear wheel of your bike. Therefore, only bring the essentials. We’re talking swim cap, goggles, wetsuit, bike, helmet, socks, cycling shoes, running shoes, sunglasses, hat, race belt, and nutrition. Additional items might include a watch, heart rate strap, and bike computer. Don’t forget your timing chip and race numbers that go on your bike and helmet.
Extra items might include a bottle of carbohydrates and electrolytes, Body Glide, and a plastic bag to help put on your wetsuit. We always include a few safety pins and electrical tape in case of emergencies. You won’t be able to keep a large bag or bike pump in transition. Ironman races have bike pumps in transition for athletes to use. You don’t need a bucket to sit on, a cooler with snacks, or your entire triathlon wardrobe. Don’t bring anything to “mark” your transition area, like a balloon or tape (it will be removed). Keep it simple.
4. Follow the rules
Did you know that some of the most commonly violated USAT rules happen in transition? You’re not saving time if you get a penalty. The most important thing to know is that you can’t touch your bike until you have your helmet on your head and the chinstrap is buckled. Also, you can’t take your helmet off until you rack your bike. Safety first.
Did you know: A helmet is required when riding your bike at all times, even if you’re not racing. For example, if an official spots you riding your bike from your car to transition, without a helmet, they can give you a penalty or disqualify you.
Also, be sure to wear your race number at all times during the run. You can walk or run in transition, but you can’t ride your bike. Pay attention to where the mount and dismount lines are at the entrance to transition. Don’t bring any glass containers into transition, because it can result in disqualification.
Also, nudity is not permitted at any time. Most athletes will wear a trisuit that will be worn for the duration of the event, but if you’re doing an Ironman, you might opt to change into a cycling kit and run outfit. There are changing tents specifically for that purpose.
5. Walk the flow of transition
Whether you’re a beginner or a veteran, doing a pre-race walkthrough is non-negotiable. Walk the flow of transition and locate all the important areas.
Scope out the swim start and exit. They’re typically marked by large inflatable arches at Ironman events. Get the lay of the land in transition, and look for landmarks that will help you locate your bike. Maybe you count bike racks or look for a nearby tree or race banner that will help you get your bearings when adrenaline is high and you’re out of breath.
Know where the bike mount and dismount lines are located and which direction you enter and exit for both the bike and run course. Once you know where everything is, it’s a good idea to physically walk the flow of swim to bike to run to cement it in your mind so you can execute quickly during the race.
6. Do a pre-race visualization
Did you know studies have shown that doing a pre-competition visualization is almost as effective as physical practice? In the days leading up to the race, take a few moments to do a pre-race visualization. Think about coming out of the swim, removing your goggles and swim cap, and running to your transition spot.
Visualize removing your wetsuit, putting on your helmet, socks and cycling shoes, and getting on your bike. Then, envision T2 by racking your bike, removing your helmet, putting on running shoes, grabbing your hat, sunglasses, race belt and starting the run. Imagine you’re watching a movie in your mind that shows how the race will unfold. This is helpful for executing a seamless transition, but also important for the rest of the race as well.
Think about mindset cues or mantras you will use to remind yourself to stay focused during each discipline. Visualize what you will see, hear, feel, and do to set yourself up for success on race day.
7. Always be moving
The theory behind this is that you should never do something standing still that you can do while on the move. There are certain things you have to do in order, for example, securing your helmet before touching your bike. However, you can speed up T2 with some strategic planning.
This starts with nutrition. If you’re doing a long-course triathlon, you will likely carry multiple energy gels, some salt tabs, or a handheld bottle or running belt. Instead of having all this sitting underneath your bike, organize! You can use a large Ziplock bag to store all your gels. Small pill bags work great for salt tabs. You can run out of transition with this “nutrition bag” and put things in your pockets while you’re on the go.
TIP: Some athletes empty all the gels they will need for the run into a small flask for ease and convenience.
Instead of standing in transition putting on your hat, sunglasses, and clipping your race belt, you can do these things while you’re already on the run course! Matt likes to make a “run package” out of his hat. He turns his hat upside down and puts his race belt, sunglasses, and gel flask inside. Once he has his running shoes on, he starts running out of transition, putting gear on as he goes. This saves precious time.
Even if you’re not terribly concerned about speed, you still don’t need to camp out in transition. It isn’t a place to rest or take a nap. Especially during a long distance race, like an Ironman, some athletes view transition as a resting place they can hang out and take a break before moving on to the next event. Make sure you have everything you need and then get moving. You can always take the start of the bike or run slow if you need to adjust or catch your breath, but at least you’re moving forward on the course, which saves time.
8. Be prepared
Being prepared helps save time in the long run. Wrap a plastic bag around your feet to get your wetsuit on with ease. Contrary to popular belief, Body Glide isn’t to help put a wetsuit on, it’s to help get a wetsuit off (as well as to prevent chafing).
Are your tires inflated to the appropriate PSI for the bike course and weather conditions?
If you have disc brakes, did you check to make sure they’re aligned? If you have rim brakes, did you check to make sure they aren’t rubbing against the wheel?
Is your bike in an appropriate gear for the start of the bike course?
Arrive early and give yourself plenty of time to walk through transition, set up your gear, do a pre-race warm-up, and get into your wetsuit. There’s nothing worse than running out of time and panicking trying to make it to the swim start.
9. Nothing new on race day
There are a few aspects of transition we haven’t talked about yet, but they’re very common when people give transition advice to new triathletes. I’m talking about flying mounts, running without socks, and stretch laces.
A flying mount, where you run alongside your bike and hop on, is an advanced skill. Do not attempt this in a race if you haven’t perfected it in training. Remember, you aren’t the only one on course. You can seriously injure yourself and others by making a foolish decision.
When it comes to running without socks, it’s a personal decision. Yes, it is faster. But you know what’s not faster? Limping to the finish line because your feet are bloodied and raw. Some shoes just don’t work well without socks, and it’s typically something that’s only done for short-course racing, like a sprint or Olympic. Regardless, be sure to practice running without socks first, before doing it during a race.
It’s the same thing with elastic stretch laces. They are faster than tying your shoes, and they’re nice for short-course racing. But be sure to test them in training first and make sure they’re adjusted properly. Feet tend to swell during long-distance triathlons, so to avoid a painful experience make sure they aren’t too tight.
Also, for any run longer than a 10K, the benefits of stretch laces diminish. Your feet move around more in shoes with elastic laces, which can lead to blisters. Also, this increased movement inside the shoe can lead to poor run economy, because it changes your running mechanics. That’s why we don’t train in elastic laces. They’re for racing only.
Read More: When Should You Use Elastic Shoelaces?
Finally, never forget the cardinal rule of triathlon- Nothing new on race day. Repeat after me, tattoo it on your chest, whatever.
What does this mean, exactly? Nothing new on race day applies to nutrition, clothing, equipment, and even techniques. It refers to the new nutrition you’ve haven’t tested in training, the new wetsuit you’ve never worn, and the new shoes you haven’t broken in yet.
If you haven’t tried something in training, do not use it during a race.
I hope you’ve enjoyed Triathlon Transitions: 10 Time-Saving Tips for Free Speed. Remember, this is part 4 in our 10 Triathlon Tips Series. Only one more post left before the e-book goes live!
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