Caitlin Nicholas is a USAT Level 1 certified triathlon coach who volunteers her time and expertise to support California Triathlon.
As triathletes gain more experience in the sport, goals and expectations often change from reaching finish lines to posting faster finish times. They may adjust their training to address those areas where they feel they have the biggest ceiling for improvement, asking “How do I get faster on the swim? On the bike? On the run?” The mind does not immediately go to transitions, but these also present opportunities to shave precious seconds (or minutes) off of your time.
Transitions have been called triathlon’s fourth discipline. Having an organized and well-practiced approach to your transitions will not only save time; it will also ease stress and set you up for better performances as you go from swim to bike and bike to run.
Checklists can be extremely helpful. Here is one that I’ve prepared to help you think about and organize your transitions:
Before the race
Arrive early!!! Many transition areas are first come, first serve. Get there when it opens and snag a good location (i.e. on an end or near a sizeable landmark). Bring a brightly colored towel so you can easily spot your transition location. Flags & balloons can also be helpful though sometimes race officials won’t allow them. Count the number of rows from the entry or exit.
Practice your plan: arriving early gives you time to set up your transition and place the items in order of use. Whenever possible practice transitions so you are fully seasoned on race day.
When setting up your transition place items in order of use. For instance, have biking stuff up front and place all needed items in your helmet. (sunglasses, nutrition, gloves, etc). Behind your helmet you will have running shoes and running hat with all needed running items in hat. (Nutrition, handheld water bottle, etc)
T1 (Swim to Bike transition)
When exiting the water, start unzipping and pulling down your wetsuit to waist. By the time you get to transition, it is an easy pull off and go.
Be a minimalist: wear what you plan to wear underneath your wetsuit. Changing clothes adds time. Ideally a one-piece skin suit is best.
Roll your socks: if you must wear socks, roll them for easy application
Clip your shoes to your bike. After you practice this a few times (DO NOT TRY THIS FOR THE FIRST TIME RACE DAY) have your shoes clipped to your bike. That way you can grab your bike and go. Once you mount and start riding then you slip your feet in and buckle
Run with your bike: run instead of walk your bike to the mounting point. This will shave off time.
Have all items ready to go on the bike: Water bottles filled and on bike and if possible nutrition stored on bike. It adds time looking for needed items and picking up items and putting them in your pocket
T2 (Bike to Run transition)
When you come back from your bike, have running items ready to go in your running hat (i.e. gels, handheld water bottle, etc)
Have running shoes unlaced and ready loosened and ready to go. If possible buy speed laces. These are laces that lock and tie with a single pull and shave those minutes you use tying and retying those laces.
General
Use a checklist the night before and have everything ready to go by the door. (I know many folks who have forgotten necessary items such as helmet, bike shoes and even their bike!)
Practice! The only way to get good at anything is through practice. Practice transitions whenever possible.
Good luck!!!