How to Transition From Swim to Bike in a Triathlon

In a triathlon race, every second counts. One of the most time consuming parts of a triathlon is the transition area. Going from the swim to the bike portion of a triathlon can take up a lot of unnecessary time. By being organized and having all your bike gear ready beforehand, you can save time and concentrate on the race.

Difficulty: Moderately Challenging

Instructions

Before the Triathlon

1. Find out before the race if there will be an aid station for helping participants remove their wetsuits. Larger triathlons, such as Ironman, have people in place just to help with wetsuit removal.

2. Do a couple of practice runs of changing from your wetsuit to your biking gear. Time yourself to see how long it takes you, then work on reducing that time.

3. Arrive at the race course early, and set your gear up near the entry of the transition area.

4. Fill your water bottles and put them on your bike. Fill an extra water bottle for rinsing your feet.

5. Lay a towel on the ground next to your bike, so you don't have to step on gravel or dirt while changing.

6. Have your bike shorts and jersey ready on top of your bag, for easy access. Pack any snacks and gel packs into the pockets of your jersey.

During the Triathlon

7. Dry off as soon as you reach the transition area.

8. Rinse your feet with an extra water bottle and slip into your bike shoes to avoid stepping in any gravel or dirt.

9. Pull on your bike shorts and jersey over your swim shorts to save time. Women should already be wearing a sports bra, underneath their swimwear.

10. Throw on your bike helmet and sunglasses, and hit the road.

Tips & Warnings

• Keep your skin safe by applying a strong sunscreen at least a half an hour before the race starts. You won't have to time apply during the transition period.
• During transition, don't talk to anyone. The best athletes don't talk. They get their gear and go.
• Remember that no one except racers are allowed in the transition area. So don't plan on having any help from friends or family in getting your gear together.

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