Triathlon Transition From Swim To Bike

For many triathletes the transition zone is an area that could use an overall or at least a fine tuning.  The time one gains from all of those killer swim workouts can be given right back without a thoughtful approach to T1.  Like most things we face in life, good planning is the key.  Time spent in the transition area is "dead time" not chewing up the miles on the course.  The key is to move efficiently through and onto the bike at minimal time cost.

If broken into smaller steps, T1 might consist of  1) the run-up 2) gear change/exit 3) the mount and ride off.  These steps may appear overly-simplistic and obvious, but each has a potential set of complications that can add time.  For me, it was always easier to think in terms of one-two-three.

Exiting the water finds most of us a little light headed.  Having already formulated a plan and turning on the cruise control keeps the mental gymnastics to a minimum.  For our purposes, we'll assume a pool swim, as is the case with most of our local events.   Know exactly where your setup is in relation to the T1 entrance.  I never used a helium balloon, but I always tried to distinguish my gear if I wasn't fortunate enough to get a premium spot.

Once at your bike, it's imperative to keep the number of items you handle to an absolute minimum.  All you need are your helmet and shoes, period.  If you haven't mastered the art of starting the bike with your shoes snapped in the pedals, I strongly recommend it.  In a pool swim sprint tri with a moderate to short run-up, a 30 second or less transition is easily done if have your helmet waiting near the pool. Then, you reach the bike, helmet already snapped on, unrack, and go.   Remember, the more you add, like a jersey, shorts, glasses, hydrating in T1, race belt, etc., the less efficient you become.  One trick is to rubber band your cycling glasses to your bars and put them on while rolling.  Again, it's all about not standing still.

Upon reaching the mount line, it should then simply be a matter of climbing on and taking off.  This assumes you have triathlon cycling shoes with Velcro straps.  The terrain may dictate how quickly you can slip into your cycling shoes, so be prepared to ride on top of them for a bit if necessary.  Patiently and carefully insert one foot at a time, remaining cognizant of the traffic around you.  If you encounter any frustrations, keep in mind that you are moving forward.  An alternative method is to slip a  foot in the  shoe on your side of the bike as you mount and deal with the other  one while rolling.  That technique requires a little more skill at take off.

It really is as simple as one-two-three and you will find yourself passing people in transition and lowering your times.