Get Faster Transition Times in your Next Triathlon

Moving quickly from one discipline to the next is critical. Often the athletes you beat out of the water leave T1 ahead of you and visa-versa person out of the transition area. Here are some ways to improve your transition times.

Pre Race

Come early! Get familiar with the transition area, set out your gear for the transition. Make sure that you have trained without gloves or socks if you plan to race without them. To save time in the Transition area.

Come early to choose where to rack your bike, especially if it the race is using open racks instead of assigned one. Ideally you want your bike either entering of exiting the transition area and as close to the end of row as you can so you find it easily.

Check the path of the swim to bike run to see if there are any places to avoid. Remember where your bike is by memorizing the number of racks to your bike, the position on the rack so you can identify quickly and easily without confusion. Also locating the bike mount line before the event. Repeat this procedure for the bike-to-run entrance and exit. Arrange your gear (helmet, glasses, socks etc.) in order of use on a. If you can warm up in water check for weeds and rocks so you are not surprised.

T1: Swim-to-Bike

Finish the swim, kicking harder to warm up your legs. Run out of the water; if you are dizzy let it pass. Start taking off your wetsuit as you run, unzip the suit to your waist While running, Remove your goggles and cap next. In the transition area finish removing your wetsuit. If your shoes are not already on the bike put them on along with, sunglasses, and helmet. Before you take your bike off the rack make sure your helmet is secured.

Running out of T1 your bike should be on your right, so the chain ring is away form your body. Holding the bike by the seat instead of handlebars you can run faster and are in an upright position. Practice doing this prior to the event so that you are confident steering it from this position. Once you have crossed the mounting line get on the bike. If your shoes are on the bike, gather some speed before slipping your feet into your shoes. Start drinking when you get on the bike instead of in the transition area.

T2: Bike-to-Run

Eat some gel and drink as much fluid as possible as you finish the bike instead of spending time in the transition area doing this. Shifting into an easier gear and increasing you cadence will improve your leg speed for the run. Stretch your legs by pedaling standing up this gets also them used to is also good to do some pedaling standing up to stretch your legs this also gets them used to supporting your body weight. Dismount on the left side, away from the chain ring. Rack your bike before unbuckling your helmet. Remove your helmet, put on your shoes, socks hat if you use one, and your race number. Number belts and lock laces make this faster.

Bike-to-Run is the most important transition to practice. Getting off the bike and starting to run will make your legs feel like rubber because while cycling focuses on the quadriceps running focuses on the hamstrings. It may take from several hundred yards to a mile or two for your legs to adjust. Incorporating Brick Workouts into your training is the best way to decrease the amount of time it takes your legs to adjust, since they involve the same challenge of running immediately after getting off the bike that you will face in the actual race. For example, try fifteen minutes of cycling followed by five minutes of running and repeat 2-3 times based on your fitness level.