Master your triathlon transitions (T1 and T2)

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

Preparing your transition area

Arrange your equipment always in the same order, minimalist: bike ready (right gear selected), helmet open on the handlebars, bike shoes, then running shoes. Scout your bike's location in the rack BEFORE the start (count the rows).

T1: from swimming to biking

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

T2: from biking to running

• Remove your feet from the shoes in the last few meters (if comfortable) to dismount barefoot.
• Bike racked, helmet removed only AFTER racking the bike.
• Running shoes (with elastic laces), you're off.

Managing your legs at the start of the run

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

Training your transitions

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

Integrate bricks into your plan

Sports Coach AI programs brick sessions and specific pace work into your triathlon training, aligned with your races and fitness — so on race day, transitions and chaining movements become automatic.