Transition setup: T1 and T2 walkthrough

What a fast transition is worth

In a 70.3 race, 30 seconds saved per transition is 60 seconds total. On a 4 hour 30 minute finish that is roughly 0.2 percent improvement: meaningful, but it is unforgiving if you fluff a transition and lose 90 seconds finding your shoes.

The goal: predictable, not theatrical. Practice the sequence; do it the same way every race.

T1 (swim to bike)

Layout

• Bike: hung from the saddle with the front wheel facing the exit, shoes already clipped in if you can do flying mount, otherwise next to the bike.
• Helmet: open and inverted on the aerobars or the saddle with the front facing you so you can grab and place in one motion. Sunglasses inside the helmet (open).
• Shoes / shoe bands: if you ride with shoes clipped in, rubber bands holding them horizontal so they do not drag on the ground.
• Race belt with number: ready to go (some race directors forbid moving it on the bike; check).
• Towel if you want one, folded small. Skip it if you practiced barefoot transitions.
• Nutrition pre-mounted on the bike (bottles, top tube bag with gels).

Sequence

1. Wetsuit unzipped while running in (start at the start of the run from swim exit).
2. Strip wetsuit at your spot. Step out.
3. Helmet on, fastened before touching the bike (rules).
4. Glasses on.
5. Race belt if not already on.
6. Bike off the rack. Run with it past the mount line.
7. Mount the bike (flying mount or seated).
8. Clip in or put feet in shoes while rolling.

T2 (bike to run)

Layout

• Shoes: laces (or speed laces) loose for easy entry.
• Race belt rotated to front if it was at the back on the bike.
• Visor or hat for sun protection.
• Run nutrition: gels in pockets or pinned to the belt.
• Optional: tinted glasses for sun (if different from bike), socks if you run with them.

Sequence

1. Slow approach to the dismount line. Unstrap your feet from cycling shoes (rotate forward 90 degrees if shoes are clipped in) so you can run barefoot to your spot.
2. Bike back on the rack (same hook, same orientation).
3. Helmet off.
4. Shoes on. Standing or seated, whichever you practised.
5. Belt rotated, hat on.
6. Run.

Trade-offs by experience

• Beginners: simpler is faster. Shoes off the bike, socks on the bike, do not flying-mount.
• Intermediate: flying mount, shoes clipped in, no socks for 70.3 and shorter.
• Advanced: flying mount, flying dismount, gels pre-positioned, no laces tying.

What to practice

Two or three race-pace transitions in the final two weeks before race day, in full kit. The first one will be ugly. The second one will be smoother. The third one is your race plan.

What does NOT go in transition

• Phone, wallet, watch you do not race with.
• Food you have not practiced in training.
• Anything you cannot find in 5 seconds with adrenaline going.

See also: Equipment pre-race checklist, Race morning routine.