Triathlon Transition Tips

You spend months training to improve your Swim, Bike & Run, but do you spend time practicing your transitions? Here’s a few tips to get you in and out of T1 and T2 without losing momentum…

1. Bare Minimum – The fewer things you have to do in the transition are will increase the speed of you getting in and out. Lose the socks and get anything else that you don’t need out of your way. Practice your transition plan before the race. You don’t want to attempt new things in transition that you haven’t done without practicing first.
2. Put your bike shoes in your pedals – Run out of T1 barefoot and mount on your bike riding with your feet on top of your shoes. You can slip into your shoes going 15 – 20 mph while your competition is still sitting down in T1. Make sure you keep your eyes on the road! Once again, this takes practice. You can use your trainer as a practice tool before taking this to the road.
3. Put stuff on your bike - Pick up some athletic tape and tape your gels to your frame. Your water bottles should already be on your bike. Rule of thumb is anything that you’ll need on the bike course should be attached to your bike before the race starts!
4. Clothing – Start the race with your bike/run outfit under your wetsuit. If you can pick up a one piece tri-suit you’ll be set. Anytime you have to change clothing you’re adding time to your transition.
5. Speed Laces – When transitioning to the run the last thing you want to do is tie laces. You can use lace locks or speed laces. Once again, no socks needed for the run. You can use baby powder to help slide into your shoes if necessary. If you’re used to running with socks, you’ll want to get used to running without them.

These are just a few tips and tricks to help you improve your transitions. Do you have any techniques that you use in T1 or T2?