What Is a Triathlon Transition?

Triathlons consist of two main transitions: T1 (swim-to-bike) and T2 (bike-to-run). Each transition involves a change in gear and mindset, and both play an important role in determining an athlete's success on race day. The pros make it look easy, but there is plenty of opportunity to disrupt the flow of your race in these short periods and sometimes confusing physical spaces.

Especially in the shorter race formats (sprint/olympic), the time it takes you to switch from one discipline to another could be the difference between 1st and 2nd, finish and DNF, or a new PB and just another race. They’re valuable intervals that need to be smooth and practiced for optimum efficiency and success. 

Triathlon Transition Gear & Preparation

Most triathlons (apart from Ironmans) have the same transition area for both T-1 and T-2. However, it doesn’t take many people in a confined area for chaos to rear its ugly head. On top of that, you’ll be tired and dealing with whatever may have already occurred during the race. Here are some tips to help you maintain composure and prepare accordingly.

(Credit: Adobe Stock)

T-1 (Swim-to-Bike)

Most triathletes will wear what’s called a tri suit during shorter duration races, which allows them to go the whole race without changing clothes (only the accessories). A tri suit slides easily underneath a wetsuit (if you choose to wear one), has padding to make cycling more comfortable, and wicks away moisture to keep you dry and cool while running.

That gets clothes out of the way, which leaves your accessory pieces to worry about. You’ll be swimming with your cap, goggles and possibly a wetsuit. Waiting for you at your transition spot will be your bike, cycling and running gear, along with any nutrition and hydration. It’s best to have this laid out on either side of your bike; cycling gear on one side, running on the other.

For the T-1 transition, a small towel is sometimes nice to have to help dry off post-swim and remove any sand/dirt on your feet. Otherwise, the items most critical will be:

• Race number (+ something to attach it to, such as a race belt)
• Cycling shoes
• Helmet
• Water/electrolytes/any other nutrition you might need (energy bars, gels, etc.)

Positioning these items on one side of your bike, clearly separated from your running gear for the T-2 transition, just makes things that much more streamlined. Sunscreen is another optional item you might want to have on hand if it’s going to be a blistering day.

T-2 (Bike-to-Run)

For the T-2 transition, your most essential items will be the following:

• Running shoes
• Socks (optional; some triathletes skip socks to save time)
• Race number w/belt

A note on race numbers. Some races vary on their regulations for where the race number has to be placed, whether there is one only for the run or two separate tags for the bike and run. There may be stickers that need to be placed on your helmet, etc. Having a race belt it can be attached to that you can easily clip on and off will help mitigate problems in this department.

(Credit: Adobe Stock)

How to Properly Execute a Triathlon Transition

Going in blind is never recommended. Beyond having the right gear and placing it in its designated spot, you need to understand the terrain from all angles. Be sure to familiarize yourself with what is called the Transition Zone. After finding your numbered spot, practice navigating your way to it from the point you’ll enter after both swimming and biking.

The below tips can (and should) be practiced well before your race, and then again when you gain access to the course and have a chance to peruse around the grounds. In general, you want to make sure that all your gear is functioning and organized, your water bottles are filled, and your nutrition is pre-packed and ready to be laid out.

T-1 Execution

• If wearing a wetsuit, start to peel it down to your waist as you exit the water and run towards the transition zone entry point
• Use your towel to dry off and remove any sand from your feet
• Put on your helmet before touching the bike
• It will be mandatory to wear your helmet while cycling, and even running to the mount line without one could result in a penalty
• Grab any nutrition you’ll need but wait to eat it until you’re out and settled into the biking portion of the race
• Run to the mount line alongside your bike; to avoid congestion, run 10-15 feet past the mount line before getting on your bike
• Start to pedal and gain your balance before slipping into your cycling shoes

(Credit: Adobe Stock)

T-2 Execution

• Coming in off the bike, identify the dismount line and begin to unclip your cycling shoes; approach the line at a controlled speed
• Rack your bike, remove your helmet and slip into your running shoes
• Ensure the laces are snug and at a tension you’ll be comfortable with throughout the run (don’t want to have to stop and readjust)
• Apply sunscreen if needed, and take in any extra water or nutrition
• You’ll be pushing harder in competition than you do in training, and your legs might feel different as a result; settle into your run before picking up and/or finding your pace for the remainder of the race

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Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist