Make The
Triathlon Transition
A Strength

Swim/Bike

It is best to practice the triathlon transition having done a reasonable amount of exercise beforehand.

For instance, it is far harder to remove your wetsuit when out of breath and slightly disorientated, so practice this after a swim session.

My wife and I are lucky enough to have a neighbour with a 10 metre swimming pool, which she allows us to use. Whilst not ideal for swim training, it is perfect for practicing the transition.

I will lay out my gear beside my bike exactly as I would on race day.

Then, having done a reasonably hard session in my wetsuit, I will run several laps of the pool unzipping my wetsuit, to simulate a race situation, before setting off on the bike.

I must admit our neighbour, who is French, does find that quite strange!

Start taking off your wetsuit as soon as possible after exiting the water as you jog to the bike.

Undo the velcro, pull down the zip, pull out your arms and pull your wetsuit down to your waist.

It would be advisable to buy yourself a tri suit. When I first started doing triathlons I wasted much time putting on shorts and pulling a vest over a wet body.

Once at the bike, get out of your wetsuit and put on your race belt, sunglasses (which will be inside or on your helmet), and helmet. In order to save time it is worth not bothering with socks, particularly over the shorter distances. Pulling socks over damp feet does take time!

Don't bother with a drink. Wait until you are out on your bike.

With footwear you have three options. Running shoes if you are cycling and running in the same shoes, cycle shoes off the pedals, or cycle shoes attached to the pedals.

This is a bit of a natural progression. If this is your first triathlon maybe you have not yet bought cycle shoes and are going to cycle with running shoes which you will put on in the triathlon transition area and then strap on to the pedals when on the bike.

If you decide to continue with triathlons, which is almost certain, it is worth buying cycle shoes. Then it is a question of getting used to starting with the shoes already clipped to the pedals, which will again save time.

You will then run from the bike rack to the start of the cycle, which will be outside the transition area.

You will leave the triathlon transition area pedalling with your feet on top of the shoes. You can make it easier to get your feet on them by attaching elastic bands around the heels and onto the frame to ensure that they are parallel on mounting.

When you have enough speed to coast, slip the feet in one at a time.

Bike/Run

Again, this triathlon transition stage should have been practiced many times during training. Try to at least include a short run after every cycle. This transition will also become second nature.

As you approach the transition increase your pedal cadence by changing down a gear. This will help shift lactic acid that will have built up during the cycle.

Dismount the quickest way you feel comfortable with.

If you can eventually slip your feet out of your cycle shoes whilst still on the bike, this will save time.

It is easier to run in bare feet than in cycle shoes and you are also ready to get straight into your running shoes.

You can improve this during training.

Make sure your trainers are waiting for you already pulled open. If you have laces you could already have started the loop.

Better still, get elasticated lace locks which allow you just to pull on your trainers just like slip ons. I am someone who likes my laces really tight but I find lace locks brilliant, and much quicker.

Many races will give you your split transition times as well as your swim/bike/run splits. Make it part of your training and see how high a position you can get.

Good luck!

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