Learning to transition from swim to bike (T1) and bike to run (T2) are very specific skills unique to triathlon. As with the skills required for the three main sports, transition skills are equally important as they set you up to do the next activity to the best of your ability.

Some general reminders about transition work

• Only do T1 and T2 mount/dismount technique that you are familiar with when in a race or intensity workout! Don’t try something new when others are around and working hard as well, the risk of an accident is too high. And never, ever try something new in a race! Duh!
• Wait until the transition training area is clear of other athletes, pedestrians and cars, or move to a quieter part of the venue, even a grassy playing field, to learn new skills in a safer environment. Especially for “da flying squirrel“

Transitions in triathlon are a place to minimize time losses.

Here are a few tips to help;

T1

Set your bike up so you can pull it off the bike rack and start moving forward right away, so no reversing out!

If you can, balance your helmet on the aerobars upside down with the chin strap unbuckled and straps wide open so you can simply flip the helmet onto your head and fasten the buckle before you touch anything else on your bike. If you can’t balance the helmet on the bars, but it by your front wheel where you can reach it easily.

Leave your bike in the gear you will need when you first start riding, so look at what’s waiting for you out of T1.

With your cycling shoes you have two choice;

• unclipped at start: default option for cycling shoes for T1
• clipped in to start: if you have trained to do T1 this way AND the race course is conducive to putting on shoes while riding (safe road conditions, traffic control, etc.)

Cycling shoe preparation for T1: secure the insole to the shoe under the mid-foot and heel using double sided tape or small pieces of self adhesive velcro. You may need to glue the velcro to the show/insole if the self-adhesive fails to bind securely.

A few other reminders re T1;

• Set you bike in the gear you’ll want when you first get on and start pedaling. Leave your cranks parallel to the ground, left crank forward.
• Some triathletes will fasten the heels of their bike shoes to the cranks/chain stays with elastics or thread to hold them in place while they run with their bikes- remember to use elastics or thread that will snap when you pedal! No 60 lb fishing line
• Always run your bike and mount/dismount on the left (non drive train side). This minimizes the risk of damaging a derailleur, getting something caught in the chain, etc. Not to mention oily chainring marks on your leg.

We are working on a long term T1 (swim to bike) skill progression as follows;

1. helmet on your head, bike shoes on your feet, walk your bike to the mount line holding onto handle bars, straddle your bike, clip in left foot, start pedaling then clip in right foot.
2. helmet on your head, bike shoes on your feet, walk or run your bike to the mount line holding onto saddle, straddle, clip in left foot, go then clip in right foot. Holding the saddle while running allows much better posture when running, which allows better balance and stability. For this to work, you must keep the bike vertical and not lean it left or right or it will turn the direction you lean it, making the run out of transition rather “interesting“…
3. helmet on your head, bike shoes on your feet, walk or run your bike to the mount line holding onto saddle, move hands onto left then right brake hoods/bars and apply brakes, clip in left foot, push down on left crank as you release the brakes, swing right leg back and up- then over saddle, gently place right foot on pedal begin to pedal to maintain bike speed, then clip in right foot.
4. repeat #1-3 with bike shoes clipped into the pedals and slip shoes on while riding. Remember to keep your head up while in T1 mode! Immediately after transition is a high risk area for collisions, especially on looping courses!
5. “da flying squirrel” is a super fast T1 technique where you run past the mount line, move your hands to the brake hoods, quickly stabilize the bike vertically then do a leap (of faith) onto the saddle.
   • Use your left leg for take while swinging your right leg, back, up and over the saddle in one fluid movement .
   • If you hesitate or aren’t smooth, you land hard- hard as in ‘I’m now singing soprano“ 😱 hard… If you do it right and support your weight on the bars, your forward momentum will reduce any saddle impact to a minimum. Trust me 😉
   • Put your feet in the shoes when it’s safe as described above. Dismount as with #5 learning to do so at faster speeds- always on your feet before the dismount line!

Quickly look up and ahead, control the bike, put feet on the shoes and start pedaling. When you’re clear of hazards and can glide a little, reach down and slip you feet into the shoes. Holding the toe of the shoe while slipping your foot in often works best, then pull on the heel tab if you have one. Smoothly secure the straps and go. Save any fine tuning for a little later in the race.

Keep working on your transitions, you may even want to set aside an easy run or ride to work on them outside of combo intensity training sessions.

T2

We are working on a long term T2 (bike to run) skill progression as follows;

1. Dismount by unclipping right foot, coming to complete stop, place right foot on ground, unclip left foot, dismount, walk your bike to rack holding onto handle bars.
2. Dismount by unclipping right foot, coming to complete stop, unclipping left foot, dismount, walk or run your bike to rack holding onto saddle.
3. Dismount by placing hands on brake hoods or bars near brakes, unclipping right foot, swing right leg over and behind left leg so right foot is on the outside of the left foot, slowing bike to stop, placing right foot on the ground, unclipping left foot, walk or run your bike to rack holding onto saddle.
4. repeat #3 and dismount while moving slightly. DO NOT dismount fast while wearing cycling shoes as you are at a higher risk of slipping and falling.
5. repeat 1-4 with shoes clipped into the pedals and slip shoes on/off while riding. Remember to keep your head up while in T2 mode.
6. “da flying squirrel“: dismount as with #5 learning to do so at faster speeds- always on your feet before the dismount line!