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Race Transitions

This aspect of triathlon is regarded by many as part of the race that you can edge out your competitors with “free speed.” Transitions require skill, but not from an athletic standpoint. Instead, they are thoughtful, diligent thought-out sequences of events that are planned out in reverse order. The military calls this the “Backwards Planning Sequence.” With backwards planning the athlete can recognize several contributors to fast and smooth transitions. The order in which you lay out your equipment can often be overlooked. Take a walk through the transition area at your next race and you will see several different versions of the layouts of equipment. Make a mental note of what you see that suits you and your style and take that home with you and practice this as part of your training. Pay attention to the professional or elite athletes at your race, as they will generally have the fastest transition times.

If you get the chance to watch a race, it can be a very valuable learning experience to view from outside the transition area and learn from the other athletes. I attend many races simply to watch and learn from other athletes and pick up points of interest with which to later experiment. One thing that I have noticed by filming transitions is how many times someone bends over to pick up an item of equipment. This is especially true of your T2 (bike-to-run transition). I know this may seem irrelevant; however, if you think about the seconds that are wasted by bending down and standing back up to place one shoe on at a time and pick up you hat, race belt, etc. the time wastes away while your competitors pass you by. Bend over one time put on both shoes, grab all of your gear for the run and once you stand up, RUN. That’s it--one simple movement results in a shorter lapse of time. Below are several more points that result in faster transition times. Please use these different techniques in training before you attempt them in a race. As always, please feel free to email me with your questions (denny@t3coaching.com).

Transitions - definitions:

Transition Area: Area which allows you to transition from one discipline to the next during the sport of triathlon.

T1: Transition that takes place from swim to bike discipline.
T2: Transition that takes place from bike to run discipline.

Pre-Race:

No doubt you've heard this before but here it is again... Arrive early to race site to allow for parking, packet pick-up, body marking, and transition area set up.

Transition Area Set-Up:

Find your assigned number on the rack.
Rack your bike as close to the end of the rack as possible if this is a flow-through transition area.
Rack the bike by one of these two methods:
- Handlebar
- Seat
Lay out your equipment in reverse order of usage.
Use a bright colored towel to mark your area.
Place your running gear in the middle of the towel.
Leave enough room on the towel to wipe off your feet if you are going to wear socks for the bike and run.
The forward area is left open for disposal of equipment.
Use the bike to maintain items of equipment used for the bike:
- Put helmet on handle bars (over straw of aero bottle if used).
- Sunglasses are placed inside of the helmet.
- Shoes can be placed on the pedals by one of three methods: Velcro, rubber bands, dental floss, or bread ties. If you’ve never practiced these methods, use nothing at all.
Identify and survey your area for the entrance and exit of both T1 and T2.Look for landmarks such as a tree, light post, etc. to identify your rack area.
If the weather is calling for rain decrease some tire pressure for added surface area contact. Also, place your running shoes in a small trash bag to keep them dry.
Place nutrition and hydration on the bike.
Use the entrances and exits for the warm-up portion.

T1 - Transition 1

As you approach the last 100 meters of the swim, increase your kick to get some blood into your legs.
As you exit the water begin taking off your wetsuit and visualize your bike and other equipment placement in the transition area.
Finish taking off your wetsuit, then put on your sunglasses and fasten your helmet (ITU vs. USAT rule).
Put shoes on if applicable.
Remove the bike from the rack by one of the two methods Mount the bike using either the flying leap or the step over method:
- Saddle Carry
- Stem Carry
Secure your shoes after your have gotten your RPMs to the speed and secure one foot at a time while maintaining your optimal cadence. After both feet are in the shoes secure the straps (again one foot at a time to maintain cadence).
Begin to take your feet out of the shoes about 100 meters out from T2 and finish the ride with your feet on top of the shoes.

T2 - Transition 2

Dismount the bike by one of the three methods:
- Step Over
- Step Behind
- Stop Dismount
Carry the bike back to the rack by one of the two methods listed above (T1 notes).
Unfasten your helmet.
Rack the bike.
Put on your running shoes with elastic laces.
Grab your hat. (You can put it on later)
Grab your race belt (you can put this on later as well or it may already be on.
Have a great run and cross the finish line strong. Then begin recovering immediately with an ice cold GO.