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Chargement…
Chargement…
T1 and T2 are the most neglected yet most rewarding moments of a triathlon. A beginner loses 2-3 minutes vs a confirmed athlete. All recoverable with technique and training.
In triathlon, T1 (Transition 1) = swim → bike: you exit water, run to your zone, take off wetsuit, put on shoes, grab bike. T2 (Transition 2) = bike → run: rack the bike, change shoes, take run nutrition, go.
Transitions are timed and included in total race time. A typical Ironman finisher spends 3-7 minutes in T1+T2; a pro under 2 minutes. Good transitions = 2-3 minutes gained without extra physical effort — probably the best gain/effort ratio in triathlon.
Gains from a bit of preparation.
+ On an Olympic, going from T1+T2 = 5 min to 2 min = 3 free minutes gained. On Ironman, potential is 5-7 minutes.
− Without training, transitions typically cost 30s-1 min more than necessary — a topic no one works on.
+ Forgotten helmet = penalty or DQ. Wrong bib = same. Organised transition avoids panic and forgets on race day.
− Many beginners get penalised for basic errors (helmet not strapped before bike pickup, for example).
+ T1 and T2 are moments where HR drops sharply (cold water exit, bike stop). Good transition = restart bike or run at target pace without a 'hole'.
− A bad T2 (walk, hesitation, sit-down) costs 1-2 minutes of run start.
+ Having repeated transitions in training reduces start stress. You know exactly what to do, gaining overall serenity.
− Unprepared transition creates stress propagating through the rest of the race (T1 panic = bad first bike portion).
Lay towel or mat. On it: bike shoes (elastic laces), helmet (upside down), bike sunglasses, gels. Next to: running shoes with elastic laces, cap, run gels.
Zone may contain 500-2000 identical bikes. Spot your location by 2 visible landmarks (pole, tree, row X column Y). Bad memorisation = lose 1-2 min searching.
Run (not walk). Remove cap/goggles while running. When you reach wetsuit, pull down to waist while running. No squat on the mat: wetsuit to ankles, then feet.
Unclip shoes in last 200m (if clipless). Dismount barefoot, run to your zone. Rack bike, helmet off (always AFTER racking!), shoes on, gel, cap, go.
Elastic laces on running shoes: -10s vs regular laces. At €5/pair, best triathlon investment.
Talc the wetsuit before donning (on ankles): glides much faster off in T1.
Helmet pre-opened and upside down on bike shoes: grab, on, click. 3 seconds instead of 15.
Gels pre-opened or with easy-bite tip: don't lose 5s opening packaging in T2.
Practise transitions 4-5 times empty the day before. See what you forget, where you stumble, fix it.
Create your free TriMates account and propose multisport sessions to train transitions together.