Triathlon Bike Transitions, Fight or Flight? Part 3 Flying Dismounts

Transitioning smoothly between the swim, bike, and run segments in a triathlon can save valuable seconds or even minutes. One of the most challenging parts is mounting and dismounting the bike quickly without losing balance or wasting energy. This skill requires practice, technique, and confidence. Improving your transitions can boost your overall race time and reduce stress during the event

Specificity in Training

Silky skills need learning, then refining, then making second nature. A fast transition onto and off bike can literally save a minute, boost your confidence and get a round of applause. This blog is NOT about setting up your transitions but learning how to mount and dismount a bike fast to integrate into your racing took kit. Find a quiet place, maybe a flat grassy area, or tarmac with somewhere soft to fall for later. Preferably a straight bit of road or layby. Wear your helmet and bike gloves, practice is where IF you're going to fall you will, and concussion and grazes is not what you want, however, this is worst case. In 20 years of doing this I've never had an athlete crash

Running / Flying Dismount

Flying dismount triathlon bike

Get this right: Many athletes, even at Podium ability level, completely pause or stop to dismount their bike, risking faster athletes biking into them, and losing valuable time to those using a flying dismount. A triathlete stopping goes from 30-40KPH to a complete stop, then starts running with the bike, probably suboptimally, versus someone versed in the art, who slows to around 10-16KPH, dismounts and carries that speed into running to their bike rack position. Time savings, anything from 20-40seconds Dismounting the bike surely and quickly requires a smooth, practiced motion. ⭐If you want to keep bike shoes on for the run back to your rack, this is NOT for you as it's too dangerous to expect cleats to grip a surface at speed Do these drills wearing your trainers until you are confident to move to your bike shoes. A down day or swim day is always a good day to practice skills. Think of a flying dismount as the reverse to the flying mount

1. Practice standing up on your bike. Your turbo is perfect for this. In trainers out on your bike find a safe flat surface on which to practice, brake to a speed that's just around your run speed, (I used to unhook at around 36 kph and roll with the bike, using brakes at the last moment to bring me to run speed but you need to build to this) and taking your landing leg straight back over your saddle. Move it back to to your pedal, do this several times to see how the bike reacts and to dampen / hone your compensation

2. Completely take your leg over the saddle, just like you did when learning to scoot and bring it near to the other leg, so you're in your old scooting position

3. 💡Push the frame away from you enough for balance and because you're going to have to take your rear leg through to the front to step off the bike, between your leg on the pedal and the bike frame

4. Look ahead or you'll follow where you're looking, down or to the side and the bike will follow your gaze and spiral out of control and you'll lose confidence

5. Make any final brake moves to slow the bike then do this, take the leg nearest the bike through and forward between the bike frame and your other leg. Do this over several passes. If you're good, you'll know now that to get off the bike you just step foward parallel with the front wheel and start running. If you don't tip the bike away from you this is impossible, so get practicing

6. Finally, run with the bike properly and pass the steering of the bike to the bike saddle pushing the bike out to in front of you, you've just completed a pro dismount. I've taught this in 5 minutes, and on the phone to an athlete in another country whose partner was on Facetime, so it sounds daunting, but isn't
   

NEVER do what you see mainly females doing, attempting to fold the leg over the cross bar knee first. This unweights the bike, shortens it's base of balance, means if the bike goes over you go knee and head first, is easy to catch your shoe or leg on your other leg and it's so hard to unfold the leg and take it down to the other pedal ⭐Master Tip NEVER NEVER attempt to step off with your inside leg (the one you've taken over the saddle) BEHIND your leg on the pedal. This results in hip issues, a potential broken ankle, loss of bike control and just looks horrible. You can trace many big dismount crashes to this one practice. Can you imagine running forwards at 15kph then suddenly attempting to take the back leg around the back of the other one and place it in front to continue running, and that's without the momentum and weight of a 7-10KG bike getting in the way and with your hands occupied. With thanks to Coach Marques Garcia here demonstrating the perfect mount and dismount here Please follow him and like his demo, it's brilliant technique

If you want to emulate the pros then you'll need to be comfortable unfastening shoes, slipping feet out, ensuring that shoes remain pointing forward (do by feel) and pedalling for 200-300m with your feet on top of your shoes. Then it's just a matter of jumping off to applause and flying by those too unconfident to do the same

Happy flying dismounts, you've just joined the ranks of the pros!

Triathlete mounting bike after existing transition

Common Mistakes to Avoid

• Not practicing enough. If this becomes a habit then it's one less thing to worry about

• Confidence Pick a race, decide to do it, and....do it. If you don't do it in races and only practice training sessions what's the point

  
  

You got this. Brave is an attitude!