Don’t leave faster triathlon transitions up to chance. The time you spend in transition could make or break your race. In fact, it’s known by many as the time for “free speed” because it’s a lot easier and takes less effort to get a faster race time through a quick transition than it is to get faster in swimming, cycling, or running. In order to have a fast triathlon race, you need to be fast and smooth in transition. And a fast transition requires skill and practice.
Practicing your transitions is the best way to get better at it and the best way to get free speed in triathlon. Whether you race sprint triathlons or the Ironman, a faster transition will benefit you. In fact, the shorter the race, the more important it is to have a fast transition.
By setting everything up correctly before the race, not only will it save you time, but it will also prevent lost equipment and aggravation.
Setting Up Your Transition Area
The first step in having a fast triathlon transition is giving yourself plenty of time before the race.
When you arrive at the race you’ll need time to:
- Pick up your bib number if you haven’t already gone to an early packet pick-up
- Set up your transition area
- Get body marking
- Warm-up
- Visit the porta potty (we’re all a little nervous before races, so there will be a line!)
You want to keep your transition area simple so that you do as little as possible in transition during the race. If you’re a minimalist, that will be easy. If not…well, then it’s something you’ll need to work on.
Put out only the items you need for the race and no more. Everything else can go back into your transition bag. That means only your bike, helmet, bike shoes, sunglasses, running shoes, and any clothing/socks you’ll need to race.
Using a towel or transition mat, lay out your gear in the order you’ll be using them. Your cycling gear should be closer to where you’re standing so that it’s nearest to you when you arrive at your spot after entering T1. This will prevent you from having to reach across your running gear. Your running gear should be after that, further from where you’re standing, so that when you arrive at your spot in T2, it will be the next available gear waiting for you.
In the transition layout pictured above, you can see a simple transition setup that would work for a shorter distance triathlon such as a sprint triathlon or olympic distance triathlon.
Some of the gear and essentials you’ll want on your transition mat are:
- Running cap or visor
- Race belt and number
- Running shoes
- Bike helmet
- Sunglasses
- Cycling shoes
If you’re racing a longer distance triathlon, such as a Half Ironman, you might include:
- Socks
- Fuel/Nutrition
- Sunblock
- Anti-chafing product
Inside your running cap, place your race belt with bib. On top of your shoes, place your socks. Inside your cycling helmet place your sunglasses. This helps keep everything condensed and orderly, ready to be used in the order that you put them on.
What you include in your transition area will depend on what you use in training, whether or not you plan on using the nutrition on course or carry your own, and any particular needs you might have. If there’s something you might or might not need, then you can keep it in your transition bag and take it out if the situation requires it.
After setting up your transition area, look for landmarks and count which row you’re in. After spending some time horizontally during the swim, it’s easy to become disoriented running to transition. So do the work now and make it easier for yourself later on.
Preparing Your Bike:
Make Sure That The Brakes On Your Bike Aren’t Rubbing
If you take the wheel off of your bike while traveling to the race, you want to check that everything is lined up evenly and working well when you put the wheel back on.
Make Sure It’s In An Easy Gear
You don’t want to start the bike portion of the race feeling like you’re going uphill! Keep it on an easy gear and spin the wheels to make sure it’s correctly in the gear you chose.
Check That You Have Everything On Your Bike
Make sure your race number is on the bike along with any nutrition and hydration you may need for the race.
You should always have a saddle bag on your bike with tools & spare tubes. Hope for the best, but always be prepared if something does go wrong.
Check Your Bike Computer And Power Meter
Make sure that the computer and power meter on your bike is reset and ready to go.
If You’re A Beginner Triathlete
You’ll see people in transition the morning of the race pumping up their tires, but that’s not something you need to do just before the start.
Pump up your tires at home at room temperature the night before. Air expands when it heats up and the cooler morning air before the race start could have you unintentionally over-inflating your tires. As the sun comes up and as you ride your bike, the air inside the tubes will expand. This is something that needs to be taken into account when pumping up your tires. Nothing negates a faster triathlon transition like a flat tire on the course.
If You’re an Advanced Triathlete
If you plan on a flying mount, set up your bike with your shoes on it. Remember to keep the velcro on the shoes open so you can slide your foot into it after you start pedaling.
As long as you’re comfortable with it, a flying mount and dismount is the fastest way on and off the bike and will result in a faster triathlon transition. But if you’ve never tried this before, race day is not the time to learn.
The fastest way to get on and off your bike will always be what you’re most comfortable with and the way you’ve been practiced.
Preparing For The Rest Of The Race:
Before putting on your wetsuit, use an anti-chafing product on any potential hotspots as well as on your ankles and wrists for easier wetsuit removal. make sure to use a wetsuit friendly product to preserve the neoprene.
Make sure you have an extra pair of goggles, both clear and tinted, so that you can choose the correct ones based on the conditions and weather. It’s also helpful to have an extra in case one breaks.
During the Race
For a faster triathlon transition, keep everything together and relatively neat. Keep your gear contained to your area and don’t interfere with someone else’s transition area.
After the race, make sure you don’t accidentally take other people’s gear or items.
T1 (the swim-to-bike transition)
Preparing For The Bike:
Near the end of the swim, start kicking a little more to get blood into your legs and prepare them for the bike.
Don’t run out of the water too soon. Running in shallow water takes more energy and is slower than swimming in shallow water. Swim until your hands start hitting the bottom, then get up and run.
Removing Your Wetsuit:
- While running to T1, unzip your wetsuit and take off your cap & goggles. Keep them in one hand while you peel off your wetsuit down to your hips and leave them behind in the sleeve.
In Transition:
Finish taking off your wetsuit, and remember to never sit down in transition: it’s slower, you could cramp up, and you could get in someone else’s way.
The first thing on and the last thing off should be your helmet. Avoid disqualification and make sure it’s clipped.
Getting On The Bike:
If you’re a more advance triathlete, learn how to do a flying mount; it will be the quickest way to get on your bike. DO NOT attempt this on race day if you’re not comfortable or not ready to do it.
On race day, get on and off your bike the best way you know how to. Whichever technique you’re most comfortable with will be the fastest on race day.
T2 (the bike-to-run transition)
Preparing For The Run:
Near the end of the bike, switch to an easier gear and spin. This will prepare your legs for the run.
Getting Off The Bike:
If you’re an advanced triathlete, learn how to do a flying dismount; it will be the quickest way to get off your bike. DO NOT attempt this on race day if you’re not comfortable or not ready to do it. On race day, get on and off your bike the best way you know how to.
If you’re doing a flying dismount, take your feet out of your shoes about ¼ mile before transition and pedal with your feet on top of your bike shoes.
In Transition:
Once in T2, rack your bike THEN remove your helmet. Avoid disqualification or penalties by keeping your helmet on and clipped at all times while with your bike. The first thing on and the last thing off should be your helmet.
Using speed laces or lace locks on your running shoes are a big time saver. The less you have to fidget or adjust, the quicker you’ll be able to get out of transition.
Run without socks. If you must run with socks, scrunch or roll them up while setting up your transition area so that you can quickly pull them on when needed.
Grab your cap, race number belt, and nutrition and keep moving. Don’t eat in transition or stop to put on your hat. You can do all of that while walking or running out of transition and on the course.
Bonus Tips:
- Know the rules of racing triathlon: The Full List of USAT Rules
- Want to see the products and gear we recommend? Check out our team partners.
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