Back to (Triathlon) School: How to Execute a Successful Transition
Since school is almost back in session, I thought it would be fun to go back to the basics and review some foundational skills that every triathlete needs to know.
We’re calling this new series: Back to (Triathlon) School! If you’re new to triathlon, this series will serve as a great introductory course. If you’re a more seasoned athlete, it’s a great refresher, and you might learn a new way of doing things.
Today, we’ll cover how to set up a streamlined transition area, how to execute a transition in T1 and T2, and the most common mistakes athletes make in transition. I’ll share a few tips for how to locate your transition spot quickly, ensuring you never get lost in transition again!
*Paid subscribers get access to video instruction showing how to put all these skills into practice.
What is transition?
People like to say that nutrition is the fourth discipline of triathlon. While that may be true, transition is 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. It marks the change from swim to bike. During T1, you will remove your swim cap, goggles, and take off your wetsuit. Then, you will put on your helmet, sunglasses, socks, and cycling shoes. Finally, you grab your bike and head out on course.
T2 stands for transition 2. It marks the change from bike to run. During T2, you will rack your bike and remove your helmet. Then, you will change into running shoes, grab your hat, sunglasses, and race belt and begin the final leg of the race.
At most triathlons, transition is located in a central area that allows for easy access to the swim, bike, and run courses. This serves as home base for the race, and you will return to this location in between each event. There will be bike racks, and you will set up your gear on a small towel underneath the rear wheel of your bike.
TIP: 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 nose of the saddle. Your back wheel will be off the ground, and your front wheel will touch the ground.
At some races, there’s a split transition where T1 and T2 are located in different places. In this situation, athletes will use gear bags to contain their bike and run gear.
How to do a Triathlon With Split Transitions
A good transition = free speed
Because it only lasts a few minutes, transition is often overlooked as a less important part of a triathlon. This is a big mistake, because transition provides a unique opportunity for free speed.
Time never stops during a triathlon. The clock is running from the second 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 gear change.
Do you know how much faster you have to ride or run over a similarly paced competitor to make up 30-90 seconds?
For example, think about 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 to make up 90 seconds on Athlete B.
👉 Athlete A would need to run 15 seconds per mile faster to make up 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 T2 and not ride or run any harder!
Transitions become even more important 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-distance triathlon as well.
How to set up your transition area
When setting up your transition area, keep in mind that space is limited. Bikes will be racked in either direction, so you will set up your gear underneath the rear wheel of your bike.
Many athletes use a colorful towel as a way to mark their spot, which makes it easier to see in a large transition area. Your swim gear (goggles, swim cap, wetsuit) will go with you to the start line, so the only gear you need in transition is for the bike and run. This includes your helmet, cycling shoes, socks, running shoes, sunglasses, hat, race belt with bib number, and nutrition.
When setting up your gear, don’t leave it in a pile underneath your bike. Set up your transition area thoughtfully with equipment in order of event. Set up bike gear at the bottom of the towel, closest to you, with run gear at the top, furthest away.
If you’re wearing socks, roll them down, and put them inside your cycling shoes. Small details matter in transition. (We don’t do flying mounts for many reasons, so we’re not talking about having your shoes attached to your bike. That’s a different process.)
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. Make sure your race belt is unbuckled and ready to put on.
Do everything you can to prepare ahead of time so you can transition as smoothly and efficiently as possible.
Dos and dont’s for transition:
Do practice your transitions before every race. Brick workouts provide a great opportunity.
Don’t rush. Slow is smooth and smooth is fast. Be methodical and efficient.
Do set up gear in order of event on a towel by your rear wheel.
Don’t use anything to mark your transition area, like a balloon, sign, or swim cap. Any signifying markers will be removed by officials.
Do remember to bring any additional gear, like a watch, heart rate strap, and bike computer.
Don’t forget your timing chip and the race numbers that go on your bike and helmet.
Do keep extra items in your transition bag like Body Glide, a few safety pins, a zip tie, electrical tape, hex keys, and extra coin batteries. A second pair of goggles never hurts either.
Don’t bring a bucket to sit on, a cooler with snacks, or your entire wardrobe. It’s transition. Not a picnic.
You aren’t allowed to keep your transition bag or bike pump in the transition area. Those items will need to be given to a spectator or stashed somewhere outside of transition. You can pump up your tires before you head to the race, or use the bike pumps provided in transition (*Ironman races).
Also, most races have a bike mechanic in transition if you need help with any last-minute issues, but this isn’t a guarantee. It’s your responsibility to make sure your bike is in good working order before you go to the event.
How to Pack Gear Bags for an Ironman Triathlon
Commonly violated rules in transition
Did you know some of the most commonly violated USAT rules happen in transition? The biggest one (that even gets the pros sometimes) is touching your bike without having your helmet on.
In T1, you can’t touch your bike until your helmet is on your head and the chinstrap is buckled. Also, you can’t take your helmet off until you rack your bike in T2.
Did you know: A helmet is required when riding your bike at all times, even if you’re not racing. If an official spots you riding your bike from your car to transition, without a helmet on, they can give you a penalty or disqualify you.
The second most common issue is mounting the bike before the mount line, or missing the dismount line. 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.
This is a weird one, but don’t bring any glass containers into transition, because you can be disqualified. Also, this should go without saying, but nudity isn’t permitted at any time. That’s why we have changing tents, people.
Answer: The not-so-great transition set-up has socks rolled up in a ball, helmet not oriented to put on, and sunglasses still in the case.
*Paid subscribers get access to the Transition Execution Video
In this video, I show how to set up a streamlined transition area and talk about the common mistakes people make in transition. Then, we go through the motions of T1 and T2. Finally, I share my secret technique for executing a great transition and share some of my own transition fail stories!
How to set up a streamlined transition area
Common mistakes people make in transition
T1 and T2 instruction
My secret to a good transition
Transition fails!