The Low-Hanging Fruit of Triathlon Performance: Easy Time Gains through Fast, Efficient Transitions
Karen Parnell
May 15, 2023
The Low-Hanging Fruit of Triathlon Performance: Easy Time Gains through Fast, Efficient Transitions
We all know how hard it is to shave one or two minutes off our run times and this can be the difference between getting on the podium, not qualifying for a championship, or not getting a race PB.
So, it’s important to grab the low hanging fruit in triathlon and this comes in the form of transition. We’ve all seen videos of even the pro’s loosing seconds and minutes in transitions by getting things wrong or even breaking the rules and getting time penalties!
If a professional triathlete can get transitions wrong, then its worth spending time getting yours right – what ever your chosen race distance.
In this article we will look are the ins and outs of transitions (excuse the pun) some top tips to get yours right before your big day. Knowing your transitions backwards will also help you feel less stressed on race day.
The Importance of Transitions
Triathlons are gruelling, multi-discipline endurance events that will test you in swimming, cycling, and running. While many athletes focus on training for each individual component of the triathlon, one often-overlooked area is the transition between each stage. Effective triathlon transitions can shave minutes off your overall time, giving you a competitive advantage.
There are two transitions, the first from the swim leg to the bike leg called Transition 1 or T1 and the second transition is from the bike leg to the run leg called Transition 2 or T2. To further complicate things the area when your transition is called transition! For new triathletes this can be a bit confusing.
The aim is to move from each leg quickly and efficiently through careful planning and practice, so no time is lost or squandered.
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A typical triathlon transition area. Photo by Christopher Eden on Unsplash
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Transition Area Set-up
The transition area is where you will transition from one discipline to the next. Set up your equipment in a logical sequence so that you can quickly grab what you need.
Your transition set up should be locked in well before race day when you are doing your practice mini-races during training. Getting the right kit and setup is crucial for fast transitions and once you have the optimal arrangement take a photo of it so you can set it up exactly the same way on race day.
The way I like to lay out my kit is to start by laying out a towel and placing my running shoes, socks (optional), and any other equipment you need for the next stage on it. Use a brightly coloured towel or mat to help you spot your area quickly when you come in from the swim or bike but check your specific race rules to see if this is ok. I like to put a very small can of cola in one of my running shoes to take a quick drink from after my swim to get a caffeine hit. My bike shoes are on the pedals for a quick transition plus it’s easier to run in bare feet that bike shoes with cleats on.
If you are new to triathlon you may prefer to have your bike shoes laid out on the towel so you can put them on and run in them. There are little tricks like putting talcum powder in your shoes to help get them on with damp feet but this all needs to be practiced and tried during training.
It's a good idea to walk through the transition area before the race to get a sense of the layout. Know where the run-in from the swim is, the bike out, bike in and run out plus the mount and dismount lines. You can also practice your transition times before the event to get a feel for how long it takes you to change between disciplines.
Here’s an example of a transition layout but everyone has their own preference so take the time to find yours. Photo: campfire endurance
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Transition 1: Swim to Bike
The swim to bike transition is known as T1. Here are some tips to make your T1 quick and efficient:
Lube up
Apply lube to your neck, wrists, and ankles and anywhere else you find rubs when you swim. Applying lube like Body Glide will help avoid painful chafing plus also help you get out of your wetsuit. Avoid using Vaseline however as this is a petroleum based product and not only can it damage your wetsuit it’s not great for the environment.
Kick your legs at the end of the Swim
In the last 200m of the swim, it’s time to get yourself ready for the run to T1 – there’s plenty of running in a triathlon and not just on the final leg so be prepared. Increase the frequency of your leg kick as you approach the swim exit. This will encourage more blood to be pumped to your muscles and additional energy for your legs. Many swimmers kick less when swimming in a wetsuit so it’s worth waking them up. Once you’ve scrambled out of the swim and are standing upright, your running legs will begin to kick in.
You may get assisted out of the water by volunteers so don’t be too shocked by a few helping hands.
Tame your Wetsuit Zip
Before the swim, attach the zip cord to the Velcro strap around the back of your neck. This
will make it easier to locate when running and prevent you from slowing down your stride. Plus, it will stop the cord getting caught up around your arms or neck during your swim.
Out of the swim, unzip the wetsuit as soon as you’re into your running. Pull the cord to open the back, so there’s one less job to do in transition.
Tame your wetsuit zip cord by attaching it to the Velcro Photo by Susan Flynn on Unsplash
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Plan the Best Route to Exit your Swim
Choosing the best race line out of the swim exit can be tricky. It’s important to look up and find a clear visual path ahead to avoid any potential hazards, so remove your hat and goggles as soon as you begin the run. Make sure you concentrate on keeping hold of them until T1, though, as it can be all too easy to drop them while running.
Start to peel off during the run to T1
It can feel tight and tiring running with a wetsuit on. Prioritise getting as much of the suit off during the run to transition. With the zip unfastened, grab the collar, and pull your arms through. The lube will work its magic and provide a slippery surface for the arms to come free. Once your upper body is out, tug the suit down towards your waist. Running with your wetsuit down to your waist will feel more comfortable. Some runs from the water to transition can be quite long and some uphill like at the Blenheim palace tri and by the time you get to your bike your legs are burning hot from exertion and thick neoprene around them.
Get to know the Transition Layout
With T1 preparation achieved during the run to transition, the next move is getting to your bike as quickly as possible. Transitions are hectic places. This could make you feel disorientated when trying to find your bike. Familiarise yourself with the transition flow before the race to avoid confusion. Also, have your kit on show so you can spot it as you enter.
Learn the technique of getting out of your Wetsuit with a Kick!
Peeling off your wetsuit quickly with minimal effort is crucial to improving your race position. However, this discipline is something you need to learn and practice. With fully lubricated legs, the wetsuit should peel off without any issues. An efficient method is to pull the suit down towards the bottom of the legs, stand on a section of the neoprene and kick the other foot out, setting you free.
Often, your other leg can cause you some difficulty when getting out of the wetsuit. You may try and immediately kick the other leg free, like you did with the initial leg, but this can sometimes be ineffective, and you may lose your balance! For speed, roll the wetsuit down past the ankle and pull the neoprene over your heel. From here, stand on the suit and kick your foot away.
Wear a Triathlon Suit
A triathlon suit can be worn throughout the entire event and eliminates the need for a costume change. It is made from quick-drying, moisture-wicking fabric, so you will be dry and comfortable when you hop on your bike. Many come with a thin chamois that makes cycling more comfortable but it thin enough to run with without chafing. You will wear this under your wetsuit. Some triathletes also wear their number belt under their wetsuit to save seconds in transition.
Cycling shoes
To save more time you can put your cycling shoes on your pedals with rubber bands around the heel to the bike to keep them flat. Use thin elastic bands to secure your shoes to the bike so they can snap easily when you begin pedalling. Also, ensure your shoes are fully open so your feet can slide in. And practise as much as you can, as getting on the bike and into your shoes quickly and safely is quite difficult.
Prioritise you Helmet
Before you touch your bike, put on your helmet, and buckle it. This is a safety requirement and will also give you more time to focus on the rest of the transition. Practice where your helmet will be. Put it in a location and orientation you can put it on your head quickly. I used to rest it with the open straps draped over the outside edge of my helmet on my tribars so I could flip in on my head and clip it quickly.
Don't dry off Completely
You don't need to dry off completely after the swim. Just use your towel to wipe your feet and put on your shoes.
Have a system. Lay out your gear in a logical sequence so that you can quickly grab what you need. For example, put your bike shoes on top of your towel, so they are easy to find.
Hydration & Nutrition
Consider what and when you will eat and drink. A drinks bottle on the bike is always a good idea. Nutrition can be taped to your top bar, put in a Bento box or in your number belt. Will you use your own gels and bars or the on-course products? If you plan to use on-course products, then make sure you try them before race day to make sure they don’t cause you GI problems. Remember sometimes the gels and bars can run out on the longer races so make sure you have a Plan B and have some of your own.
Practice Running with your Bike
This can be overlooked but it’s worth practising running with your bike with your body in an upright position to ensure you can breathe well and get to a good run and stretch out in to T2 before your run. This will mean only having one hand on the bike. This can be on the middle of the handlebars or more effectively on the saddle and steer the bike by rocking it from side to side. Workout which side of the bike you prefer to run on. This will need practicing!
See the video below for some tips on running with your bike with one hand:
Video of triathletes practicing running with their bikes in transition. @christostriathlon
Mind the Mount Line
Once you have taken off your wetsuit and swim hat, put your helmet on and maybe your sunglasses and cycling gloves, made sure your number belt has the number facing backwards you will head off to the bike out point. Once you leave transition make sure you get on your bike after the mount line safely looking around for other people and triathletes. If you have your bike shoes one clip in quickly or if your shoes are on the pedals make sure you are upright, balanced and pedalling before slipping your feet into your shoes. Again, this takes practice to mount quickly and ideally whilst moving so as not to waste any time. Keep your wits about you and if merging on to an open road obey the highway code and stay safe.
Mounting your bike is one of the hardest skills to acquire in triathlon. It’s not uncommon for it to go wrong and you may trip up, lose speed, or go in the wrong direction. The aim is to build up the pace, jump on as the bike crosses the mount line and carry the momentum into your cycling. This will accelerate the transition into your cycling race pace.
You can play it safe and take your time or find a disused carpark or school tarmac tennis court and practice a flying mount or scooting.
Here’s a great video from triathlon Ireland showing how to mount your bike:
How to mount your bike in a triathlon @TriathlonIrelandofficial
Choose the right Gear Ratio at the start of your Bike
Gear selection is often overlooked but essential in ensuring you get into your cycling as fast as possible. The wrong gear ratio can have a negative impact on your race, slowing you down, making it difficult to relax and disrupting your rhythm. Select a ratio that allows you to put the power down and increase your cadence without expelling too much energy.
How the Pros do T1:
How the professional triathletes complete T1 @nenox7899
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Transition 2: Bike to Run
The bike to run transition is known as T2. Here are some tips to make your T2 quick and efficient:
Dismount before the Dismount Line
With 200m left of the bike course, it’s time to get ready to dismount. A time-saving tip is to skilfully take your feet out of your shoes, place them on top and continue cycling without slowing down. Ideally, you want to have quick-release shoes, which will make it easier to take your feet out and smoothly get back into your pedalling.
Make sure you dismount your bike before the dismount line. If you don't, you could be penalized.
Perfect a Confident Dismount
Dismounting is just as, if not more, difficult as mounting the bike. The potential for things to go wrong is greater as you will now be fatigued. When riding up to the dismount line, feather the brakes to control your speed. Confidently take one leg over the top tube, putting your weight on the remaining pedal, then step off the bike while carrying the momentum forward.
If you want to finesse your dismount learn to take your leg over the saddle and around leaving just one foot on the pedal to run of the bike and over the line.
This is a great video from Triathlon Ireland showing a moving dismount.
How to dismount your bike in triathlon @TriathlonIrelandofficial
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Use your Bike to help you into the Run
Running with the bike to transition can be a challenging experience. Trading your cycling legs for running ones can be a shock and could cause an awkward couple of strides. Relax, take control of the bike and the direction it needs to go into T2. Keep your cadence high as you run to rack the bike as this will help prepare your legs for the run section. Remember to run with your bike with your body upright to stretch out after being hunched over on the bike and open your chest to enable your lungs to gather in the air you need to run.
Rack your Bike
When racking the bike, there’s usually a very small area in which to negotiate. This can be challenging as it’s easy to knock your kit over or barge into other athletes’ bikes.
Use the nose of your saddle to attach the bike to the pole. Or try using your handlebars to secure your bike on the rack. Both techniques work well and are just as effective.
Once your bike is racked undo and take off your helmet – this may seem obvious but every race you will see at least one triathlete run out of transition with their helmet on – transitions are disorientating!
Prepare to Run
Now the bike is racked, it’s time to get into run mode. Remove your helmet and sunglasses and put to one side where your wetsuit is. Taking the helmet off can be tricky as unlocking the straps could be fiddly, especially when you are tired and feeling flustered. Place the helmet out of the way of your running line, so it doesn’t interfere when getting your shoes on. Make sure your kit is in your allotted area and does not interfere with other athletes.
Global Triathlon Network (GTN) Triathlon Transition Hacks
Slip on your Running Shoes
Slip on your running shoes and run towards run out. Make sure you turn your number to the from. You may not need socks for the run, so this step can be skipped if you don’t wear them. In shorter races I would try running with no socks in training as this step can lose you minutes in transition. Some triathletes don’t wear socks even in the longer races, but this is something you need to try and see if it works for you.
Getting your feet into your run shoes can be awkward, especially if the weather is cold and wet. Before the race, have the shoes fully undone with as much space as possible, so your feet can slide inside. If possible, change your string laces for elastic laces. This will provide some added flexibility to the shoes and allow extra give when getting them on your feet.
Pace your Run in Transition
With your bike racked, run gear on and nutrition on standby, it’s time for the final discipline. You may have the bike effort still in your legs, so watch you don’t leave transition too fast, or you may experience ‘jelly legs’. Focus on keeping your cadence high as this will promote blood flow to your legs and build into your race pace. A friend of mine used to jump up and down a few times to wake up his legs and put a spring in his step before setting off on the run. Once settled, it’s time to focus on that finish line!
Perfect a System for both T1 and T2
Just like in T1, lay out your gear in a logical sequence so that you can quickly grab what you need. For example, put your running shoes on top of your towel and gels to pop in your number belt to help sustain your energy on the run.
Use a Race Number Belt
A race belt is a great way to quickly attach your race number to your waist. It eliminates the need to fuss with safety pins, which can waste time.
Conclusion: Perfect Practice Makes Perfect
One of the best ways to improve your transition times is to practice them. Set up a mock transition area at home or at your gym, and time yourself as you go through the motions.
You can also practice the transitions during your training sessions and brick sessions.
By practicing your transitions, you will become more efficient and confident in your ability to transition between the swim to the bike to the run.
Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, 8020 Endurance Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer.
Karen is currently studying for an MSc in Sports Performance Coaching at the University of Stirling.
Need a training plan? I have plans on TrainingPeaks and FinalSurge:
I also coach a very small number of athletes one to one for all triathlon and multi-sport distances, open water swimming events and running races, email me for details and availability. Karen.parnell@chilitri.com
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Top Kit to Save Time in Transition
- Lube like Body Glide - to help avoid chafing plus it helps to get your wetsuit off quickly.
- Triathlon specific wetsuit like those from Orca – these are specifically designed for swimming buoyancy, ease of movement plus to take off quickly in T1.
- Talcum powder – to put in your shoes to help put them on your damp feet.
- Number Belt – These are great to help move your number from the back on the bike to the front on the run. Some have gel holders, like this one from Zone3 to ensure you have nutrition on the run leg.
- Trisuit – these are a good investment as they can be worn on the swim, bike and run so no need to change gear. If you want to avoid sun burnt shoulders, it’s worth considering one with short sleeves rather than no sleeves.
- Elastic Laces – these can make your change into your running shoes super quick.
- Helmet with magnetic buckle – this can make it easier to do up the buckle but make sure it is an approved helmet.
- Triathlon specific bike shoes – these shoes are easier to tighten and loosen on the bike with one hand. An example of these from Fizik.
- Gels, Bars and Hydration – these are essential to keep your carbs, water and salts in check. You could pack these on your bike with a bento box.
- Clip on Tri-bars – these are a good compromise if you don’t have a TT bike and will get you in a fast, aerodynamic position.
- Smart Watch – this is essential if you want to keep on top for your split times and pace. Garmin are still the gold standard for swim, bike and run.
- Transition bag – A transition bag will help you organise your kit and make sure you don’t forget anything!
A video of Jan Frodeno and other Pros complete T2, no one find it's easy!
How professional triathletes complete T2
FAQ: Triathlon Transitions
What are triathlon transitions?
Triathlon transitions are the periods between each stage of the race. For example, the transition between the swim and bike is known as T1, and the transition between the bike and run is known as T2.
Why are transitions important in triathlons?
Transitions are important because they can make a significant difference in your overall time. A slow transition can add minutes to your time, while a quick transition can shave time off your overall performance. Mastering transitions is an easy way to improve your triathlon time.
How can I improve my transitions?
There are several things you can do to improve your transitions. First, set up your equipment in a logical sequence so that you can quickly grab what you need. Practice your transitions beforehand, so you can streamline your process. Use a triathlon suit to eliminate the need for costume changes. Wear your cycling shoes with rubber bands around the heel and toe to save time in T1. Finally, use a race belt to quickly attach your race number to your waist.
How do I know where my transition area is?
Your transition area will be marked with your race number. Look for the row of numbers that match your bib number and locate your bike and gear from there.
What should I do if I forget something in transition?
If you forget something in transition, go back and get it. The few seconds you lose going back will be less than the time you will lose if you don't have the equipment you need for the next stage.
How can I practice transitions before the race?
Set up a mock transition area at home or at your gym, and time yourself as you go through the motions. You can also practice the transitions during your training sessions.
Do I need to wear socks during the bike and run?
You don't need to wear socks during the run, but it's up to personal preference. Some athletes prefer to wear socks for added comfort. During the bike, you may want to wear socks to prevent blisters and hot spots on your feet.
Can I eat or drink during transitions?
You can eat and drink during transitions but keep it simple and quick. For example, take a quick swig of water or sports drink, or eat a small energy gel or bar. Remember that the clock is ticking, so keep your eating and drinking to a minimum.
How can I stay organized during transitions?
Lay out your gear in a logical sequence so that you can quickly grab what you need. For example, put your bike shoes on top of your towel, so they are easy to find. Use brightly coloured towels or mats to help you spot your area quickly when you come in from the swim or bike.
What are the rules for transition areas?
The rules for transition areas vary depending on the race and location. Generally, transition areas are closed to spectators and non-participants. Participants are not allowed to bring any outside assistance or support into the transition area.
Can I leave my gear in the transition area overnight?
No, you cannot leave your gear in the transition area overnight. Transition areas are typically only open on race day, and participants are expected to remove their gear as soon as possible after the race is over. Some larger events like IRONMAN events do have bike racking the day before so be sure to read your specific race rules.
What are the rules for bike placement in the transition area?
Bikes are typically placed on a bike rack in the transition area, with the handlebars facing out. The bike must be positioned with the seat on the side of the rack indicated by the race organizers. In some races, participants may be assigned a specific bike rack based on their race number.
Can I mark my gear with my name or race number?
Yes, you can mark your gear with your name or race number to make it easier to identify in the transition area. However, be sure to use a waterproof and indelible marker, as items may get wet during the race.
Can I use headphones during the race, including in the transition area?
It depends on the race rules. Most races prohibit the use of headphones or other audio devices during the race. Be sure to check the rules for your specific race.
Can I bring my track bike pump into the transition area?
It depends on the race rules. Some races allow participants to bring their bike pump into the transition area, while others require participants to use a communal pump located outside of the transition area. Be sure to check the rules for your specific race.
Can I warm up on my bike in the transition area?
No, you cannot warm up on your bike in the transition area. Bikes must be walked or run out of the transition area before mounting.
Can I have a friend or family member help me in the transition area?
No, you cannot have a friend or family member help you in the transition area. Participants must do everything themselves, including setting up and packing up their gear.
Can I wear my wetsuit during the bike and run portions of the race?
No, you cannot wear your wetsuit during the bike and run portions of the race. Wetsuits are only allowed during the swim portion of the race.
Lauren Steadman's transition area at the Championship in London Photo: Karen Parnell, ChiliTri
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