Mastering Triathlon Transitions (T1 and T2)

People sometimes say that the transition is the "4th discipline" of triathlon. It's where you lose — or gain — precious seconds, often for free. Good news: it can be trained and organized.

Preparing Your Transition Area

Arrange your equipment always in the same order, minimalist style: bike ready (good gear engaged), helmet open on the handlebars, bike shoes, then running shoes. Mark the location of your bike in the rack BEFORE the start (count the rows).

T1: From Swimming to Biking

• As you exit the water, lower your wetsuit zipper and start removing it while running.
• At your spot: wetsuit off, helmet fastened BEFORE touching the bike (strict rule), shoes on.
• Exit the rack by pushing the bike to the mount line.

T2: From Biking to Running

• Get your feet out of your shoes in the final meters (if comfortable) to dismount barefoot.
• Bike racked, helmet removed only AFTER racking the bike.
• Running shoes (with elastic laces), off you go.

Managing Your Legs at the Start of the Run

The first steps after the bike feel "heavy" — it's normal. Training in bricks (combining bike then run) teaches your body to handle this sensation — essential, especially on 70.3 and longer distances.

Training Transitions

Practice the movements at training, stopwatch in hand: mounting/dismounting the bike, putting on shoes. To get started right, also see our beginner's triathlon guide.

Integrating Bricks Into Your Plan

Sports Coach AI programs brick sessions and specific-pace workouts into your triathlon training, timed around your races and fitness — so race day, transitions and chain workouts become automatic.