How to Transition in a Triathlon Faster

Whether you are an experienced triathlete racing the field or simply an age-grouper struggling to beat your last race’s time, the easiest place to make up time is in the transition areas. Often, when you enter the transition area your body is working in its anaerobic zone and you are struggling to get the amount of oxygen to your brain that you need to do the simplest of tasks. There are a few quick methods to help you get through the transition and on the bike or out on the run quickly. However, even when trying to shave seconds off your times, safety is the number one concern while racing. Always be attentive to your surroundings and be mindful of other athletes.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Goggles
• Dish pan
• Bike helmet
• Bike
• Sunglasses
• Running shoes
• Running hat
• Towel

Before the Race

1. Survey the entrances and exits to the transition area.

2. Make sure your transition area is neat and ordered. You want to set the transition area up in an ordered and methodical arrangement to ensure a fast change from leg to leg.

3. Set up your transition area in order of events. The swim to bike is the first transition. Place a small dishpan half-filled with water next to your bike. The pan is to wash your feet free of sand and rocks that may have latched on while running from the water to the transition area.

4. Place your bike helmet down on your aero-bars with the front of the helmet facing the seat. Your sunglasses should then be placed in the helmet top down with the lens facing the seat as well.

5. Place your running shoes out with laces or bungees loosened so you can get your feet in as quickly as possible.

6. Place your running shoes out with laces or bungees loosened so you can get your feet in as quickly as possible.

Swim to Bike

7. Exit the water, and remove your goggles and swim cap as you near the transition area. If you are wearing a wetsuit, make sure you remove the top part as you run from the water to the transition area.

8. When you get to the bike, finish removing your wetsuit by stepping on the suit's legs and peeling them off. If the run from the water includes a sandy beach, make sure you have a small bucket of water to wash your feet. The bucket should be big enough for you to simply step into to rinse.

9. Put your sunglasses on first.

10. Put your helmet on and clip it closed. You will be disqualified if your helmet is not properly fastened on your head.

11. Run out of the transition with your bike and mount at the nearest point the race organizers will allow.

Bike to Run

12. Loosen your bike shoes before you reach the transition area. You should be pedaling on top of them as you approach.

13. Dismount your bike as you enter the dismount area.

14. Rack your bike and remove your helmet.

15. Put your shoes on and make sure they are comfortably secured. Professionals often leave an opened water bottle with their favorite replenishment drinks by their shoes and drink it on the way out of transition.

16. Run like the wind

Tips & Warnings

• Before attempting a triathlon, consult a physician.

Resources

• USA Triathlon
• Carmichael Training Systems

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!