Transition Really As Good As It Should Be?

Athletes spend hundreds of pounds in smart on-bike hydration systems, bike fits, mounting shoes on bike and hundreds of hours training to be faster. You know how hard it is to get 6 seconds a KM faster, on bike or run, yet being a minute quicker in transition requires no fitness, just organisation How many when looking at their splits look at their position in the two transitions? When I was racing I was always aiming to be amongst the top 5 in both transitions. I also spent time before each race making my routine silky smooth At the ability level racestronger® supports AND for everyone who cares about maximising their performance these brief periods can make or break a race. Are your transitions really as good as they could be? This post explores key elements that can help you improve your transition skills and shave precious seconds off your race time.

Why Transition Matters in Triathlon

Transition is the link between three very different sports. It’s not just about changing equipment but about shifting your mindset and body quickly and efficiently. A slow or chaotic transition can cost you minutes, which is often the difference between winning, missing a personal best or being in contention with the biker or runner in front, especially in draft legal races.

Improving transition skills can boost confidence and reduce stress on race day. This blog is about static set up, not moving elements, that'll be in a future blog

Triathlon Swim to Bike (T1)

1. Don't be a sheep

Don't follow the herd:

• Before the race, walk the fastest way from swim exit to your bike this isn't always governed by the racking, sometimes there's a faster way, remember walking it pre -race is different from in-race where there'll be other waves preparing, and other athletes jostling to get to their bike

• Bike location - count strides then start looking. For example 40 strides down rack C. Knock a couple off as you'll be running, adrenaline fuelled next time you pass that way

• Helmet first, then wetsuit off, before you touch your bike

• Unhook your bike where possible in the direction of exit. You would be amazed by how often athletes unrack their bike into oncoming athletes, or onto the wrong side further away from bike exit, adding valuable seconds

• Practice your setup at home. Simulate race conditions to find the best arrangement for you. This means the right gearing for the exit so you don't spin and wobble, or grind and have to stand. Helmet straps UNFASTENED on or near the bike (regs) with rear facing you, glasses with arms facing you. Don't wear socks unless you're doing middle or long course, that just adds time you don't need. If you're going to put shoes ON the bike learn how to get them on

• Learn to run with the bike properly. A pet hate if you can't do it, more in another blog

  
  

2. The Mount line is an indicator, not an instruction

Pick your spot:

That line, usually policed by an official or two, is where you can wreck your smooth transition to bike. So long as you cross that line, it doesn't matter when you mount. So many athletes pause on the line, or slow just before it. I've seen absolute mayhem there

• Run through the line to mount your bike. Why would you want to be in heavy traffic with varying ability / confidence athletes all trying to mount their bike in a 2-3 metre space? Ensuring you're not mounting into oncoming bikers, just pick a space you can jump-mount, or stop and mount, away from the line. This is where the gear you've chosen matters too as it can compound mount wobbles

• If you drop a water bottle, energy drink or gel, pull over, shouting or signalling clearly, remembering that many bikers are moving a lot faster than you and pick it up. You a) don't want to be dehydrated and b) pick up a fine for littering

• Learn to jump-mount the bike. A pet hate if you can't do it, more in another blog

  
  

3. Speed is your friend

It's just physics: If you're going to faff with your glasses, gloves (for sub olympic distance why?), take a drink (why didn't you grab a couple of gulps in transition), fasten / tighten shoe velcro/bindings, do it when you're up to speed and the bike is more stable and less reactive to changes in position and moving centres of gravity

• Get up to around 75% of your planned race speed then do what you need to do. You'll be more stable, out of traffic, the bike will behave more predictably and of course you'll be doing what you've practised on lots of occasions before, won't you?

• Don't look down ever. The bike goes where you look. Get used to grabbing water bottles, fastening shoes, clipping in or zipping uniform without looking. And whilst we're talking about looking...can you turn your head and look behind you at a decent pace without the bike veering all over the road? If no, then practice before the race on rides, trust me, fellow club riders riding in formation and or other racers will appreciate your skill and new found confidence. Being a good biker doesn't just mean being fast, it's about being predictable too with skills that you can do blindfolded. In fact with our athletes, we ask them to close eyes and put helmet on and fasten 10 times as a fun drill. Seem silly? When hands are cold you'll appreciate it

  
  

4. Bike In | Run Out

Rewind: Handling your gear quickly saves seconds:

• You should have walked bike-in back to your racking spot before you left transition earlier. Same principles apply as before. Why break a bike PB only to wander about looking for your racking position adding valuable seconds (note to self, I did London Triathlon and went to where my bike position was the previous year!)

• Helmet LAST thing to come off and by the way, your sunglasses arms were UNDER your helmet straps yes? Then you don't throw your glasses to the ground or have to spend time extricating them from your helmet

• Don't touch or knock if possible another competitors bike, unless it's in your numbered place, then (controversially) move it one place and ideally tell the technical official / volunteer. Make sure your bike goes back in the right spot...

• Your run shoes with elastic laces have talcum power in and maybe petroleum jelly on the heel collar to aid slipping in, especially if new run shoes (what are you doing running a race in new shoes?)

• Hustle on your chosen route, start to get your run legs back NOW

• Ideally flying dismount, a round of applause follows at novice events, whole lumps of time saved. A pet hate if you can't do it, more in another blog

  
  

5. Mental Focus and Calmness

Transition can be chaotic with many athletes around. Staying calm and focused helps avoid mistakes:

• In big races know where the loos are OFF the beaten track, nearby hotel, bar, beach toilets, public toilets

• Avoid the race tension and stress. I get there early, one of the first, sort my bike and transition area out then leave. I don't need to be around others commenting on state of road, weather, bike tires popping, athletes looking for bike pumps, and a myriad of other things, my advice, do the same. For IM and 70.3 beach starts, I leave transition knowing where the nearest cafe is, with my wetsuit on, a pair of disposable flip flops and I wander back to start in good time

• Take the time to visualise a fast and fluid transition, both of them

  
  

Common Transition Mistakes to Avoid

• Not practicing transitions enough. This leads to fumbling and wasted time. That's all I'm saying on that except, Not practicing transitions enough

  
  

no triathletes were injured in the making of this photograph, purely illustration

Final Thoughts on Transition Performance

Transition is often underestimated but plays a critical role in triathlon success. By focusing on preparation, practicing regularly, and staying calm, you can improve your transition times significantly. This improvement not only saves time but also boosts your confidence and race-day experience.