Tips for a Perfect Transition in Triathlon

In triathlon, the transition is often referred to as the “fourth discipline” alongside swimming, cycling, and running. This critical phase of the race, divided into T1 (swim-to-bike) and T2 (bike-to-run), can make the difference between a good and an extraordinary performance. A perfect transition is not only about speed but also strategy and precision. Here are some tips to optimize this crucial moment of the race.

Pre-Race Preparation

A good transition begins well before race day. It is essential to plan and practice transitions during training. Here are some fundamental steps for optimal preparation:

  • Knowledge of the Course: Before the race, it’s crucial to familiarize yourself with the transition areas. Find out exactly where you will enter and exit, and the quickest route between these points. Identify visual aids that will guide you in the hectic pace, and make your transition area distinctive.
  • Organization of the Transition Area: Arranging your equipment in an orderly and accessible way is crucial. For example, place your helmet on the bike with the straps open, cycling shoes ready, and the bike in the right gear ratio with the number ready.
  • Rehearsals: Simulate transitions during training. Practicing will help develop automatic movements and reduce execution time.

T1: From Swim to Cycling

The first transition is often the most chaotic, as you move from one element (water) to a completely different one (road).

  • Exit from the Water: Run towards the transition area while removing your wetsuit, starting with the sleeves and then the legs. Use products like wetsuit lubricant, which can reduce friction and allow you to remove the wetsuit faster.
  • Wearing the Helmet: Once you arrive at your station, the first thing to do is to wear the helmet, positioned on your bike with the straps already open. Remember that in many competitions, it is mandatory to have the helmet fastened before touching the bike.
  • Wearing Cycling Shoes: If you use cycling shoes with quick attachments, you may consider pre-attaching them to the pedals and wearing them while moving. Otherwise, wear them quickly and head towards the exit.
  • Take the Bike to the Mounting Area: Remember to hydrate and take in nutrients, and run with the bike to the designated mounting area before getting on.

T2: From Cycling to Running

The second transition is just as critical and requires precision and speed.

  • Dismount from the Bike: Slow down before reaching the dismount area and get off the bike quickly. Some athletes prefer to do this in motion (flying dismount), but it requires practice and confidence.
  • Park the Bike: Run towards your space and park the bike. Remember to remove the helmet only after parking the bike.
  • Wearing Running Shoes: Many athletes use elastic laces or quick closure systems to save time. Quickly slip on the running shoes, grab the cap, sunglasses, and bib if necessary (already laid out in sequential order to avoid mistakes or delays).
  • Hydration and Nutrition: If you need to hydrate or take in nutrients, do so quickly before starting the run. You can also carry gels or bars to consume on the move.

General Advice

  • Mindset and Concentration: The transition requires concentration. Stay calm and follow the steps you have practiced. Before the race, take some time to visualize each step of the transitions, focusing on the specific movements you need to make.
  • Automatism: Making movements automatic during transitions reduces the risk of errors. Regular practice of these phases, even simulating race conditions, helps to consolidate correct habits.
  • Integrated Transition Training: “Brick” training, which combines two triathlon disciplines in a consecutive training session, is vital. For example, after a long bike ride, dismount and start running immediately to get used to the feeling of “jelly legs”. These workouts not only improve muscle endurance but also the mental ability to switch quickly from one sport to another and accustom the body to the sudden change in muscle effort.
  • Time Optimization: Every second counts. Reducing transition times requires eliminating any superfluous movements.
  • Equipment: Using suitable equipment can make a difference. Check out the latest technical innovations that could facilitate the transition process.


The perfect transition in triathlon is the result of meticulous preparation, constant practice, and a focused mindset. Although often overlooked, a well-executed transition can significantly improve your overall performance. Tackling each phase with care and determination will allow you to save precious seconds and maintain pace, bringing you one step closer to the finish line and your personal best time.


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