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Transitions

Transition 1: Swim to Bike

A fast T1 will save you lots of time! If you think about the end of transition as when you reach race-pace on the bike this could easily be 2 minutes. This is especially true at large events where the transition area can be very big (up to 1500m long). This time is much easier to come by than training harder for swim, bike or run.

The steps involved:

 

  • Exit the water
  • Run to your stall
  • Remove wetsuit, goggles and cap
  • Put on your helmet (and glasses)
  • Remove your bike from racking
  • Run, pushing your bike by the saddle until over the mount line
  • Mount your bike on the move

 

Exit the water

 

  • Swim as far as possible to avoid having to wade through water. Techniques such as dolphin dives can be efficient if the water shallows gradually.
  • Use any assistant provided by the organisers to get out quickly.
  • If the exit is proving a bottle neck for competitors make sure you speed up just before the finish of the swim to get there ahead of any group you were swimming with.

 

For more information on exiting the water see our information sheets on Open Water Swim Techniques.

Run to your stall

This can feel a lot like running through treacle as your body tries to get extra blood to your legs. It's important to keep concentration at this time as it is possible to make up a lot of time:

 

  • Stand tall, breath deeply and focus on keeping a high cadence until running begins to feel more natural.
  • Begin removing your wetsuit as soon as you exit the water. It is easier to take off when wet.
  • Pull down the zip and pull out your arms before pulling down the top half to your waist. From this position you should be able to run efficiently to your transition stall.

 

Removing your wetsuit, goggles and cap

 

  • Take off your cap and goggles just before you reach your stall and throw them into your allocated area as you arrive.
  • Now get out of your wetsuit as quickly as possible. The pro's aim to do this, put on their helmet and grab their bike in under 6 seconds..... yes 6 seconds.
  • One movement should take the whole suit down to your knee, then standing up straight and without using your hands kick each leg up and out individually to free it.
  • Finally throw the suit into your allocated area.

 

Put on your helmet (and glasses)

If you have setup your stall correctly this should be a quick and straight forward:

 

  • If you plan on wearing them, put on your glasses that should resting with the arms open inside your helmet.
  • Grab your helmet with both hands holding the straps open.
  • The helmet should be resting on your handlebars positioned upside down with the front facing you.
  • In one movement bring the helmet towards you and up onto your head using your hands and arms to keep the straps out of the way.
  • Grab one strap in each and hand fasten the buckle. Stay calm and don't get frustrated if you miss the first time.

 

Remove your bike from the racking

This set will depend upon how you have racked your bike:

 

  • Grab your bike with both hands, one on the handlebars and the other on the saddle or seat post.
  • If you have racked by the seat lift the bike up and away to unhook before dropping it down and towards yourself. If your seat is high or the racking is low you may need to lean the bike to one side as you pull it towards yourself.
  • If you have racked by the handlebars / brake hoods lift up and away to unhook before pulling towards yourself.
  • As you do this be careful not to disturb other competitor's bikes or break the elastic bands holding your shoes horizontal.
  • As soon as you are away from your stall throw the bike forward and being to push by the seat.

 

Pushing your bike by the saddle

If performed correctly you will be able to run with your bike, at full speed, without loosing efficiency. Pushing by the saddle will allow you to stand upright, relaxed and with a clear view of where you are going, rather than running hunched over holding the handlebars. Here's how to do it:

 

  • Stand upright, holding your bike by the saddle
  • Make sure the bike is out in front of you with your arm almost locked out straight.
  • Keep looking where you want to go (not down at your bike) and begin running.
  • Focus on continuing to look where you want to go and keeping the bike out in front of you with your arm straight and the rest will take care of itself.
  • Remember you control the direction of the bike so if it is veering off to one side it is because you are leaning it that way.
  • This skill can be performed with every type of bike so no excuses!

 

Mounting on the move

This comes with a health warning! Read the instructions before for your first attempt. Even better build up to it in stages:

 

  • Whilst running move both hands onto the brake hoods
  • Lean the bike very slightly towards yourself, support your weight on your hands and hop once on your outside / leading leg
  • This will give you time to swing your inside / trailing leg round the back and onto the saddle. You shouldn't have to jump much if at all to do this.
  • Land on the inside midportion of your thigh and slide yourself fully onto the saddle
  • Whilst doing this place both feet onto of your cycling shoes held horizontal by the elastic bands.
  • Immediately begin pedalling to maintain speed.
  • Now begin to accelerate until you reach race pace, this could take a whole minute.
  • Once at race pace and riding on flat or downhill terrain slide one foot into the cycling shoe holding the loop at the back of the heel to keep the shoe stable and level.
  • Close the Velcro strap before resuming pedalling back to maintain race pace before repeating with the other foot.

 

 

A few extra things to think about

 

 

  • Kicking slightly harder in the last 100m of the swim to get your legs working again!
  • Removing the top half of your wetsuit whilst running so it is sat around your waist.
  • Keeping all your kit together in your designated area.
  • Taking the shortest or designated route out of transition
  • If it is congested just after the mount line, continue running another 5-10m until you are past the other people before mounting. You've just picked up 5 places, congratulations.
  • In draft legal events ride alongside a competitor or group before beginning to put your feet into your shoes so you won't drop off the group as you free wheel. Alternatively stay on the wheel but only put your feet in as your competitor does.

 

Some common faults

 

  • Don't take off your goggles and swim cap until the top half of your wetsuit is removed as you will then have your hands full
  • Touching your bike before your helmet is fastened. This will result in a time penalty.
  • Holding onto the handlebars whilst running with your bike! Push it by the seat.
  • Taking too long to get up to race pace

 

 

Transition 2: Bike to Run

 

 

The Steps Involved:

  • Dismount on the move
  • Run, pushing your bike by the saddle until you reach your stall
  • Rack your bike by the saddle
  • Remove your helmet
  • Put on your running shoes and tighten lock laces
  • Exit transition as quickly as possible through the run exit

 

Dismounting on the move

Make like the pro's and dismount on the move. With practice you will be able to master this time saving technique:

 

  • Undo the straps on your cycling shoes
  • Remove your feet from your shoes one at a time - Aim to maintain your speed on the bike whilst doing this
  • Support your weight on one leg and step over the bike with the other
  • Control your speed by feathering the brakes.
  • Scoot until 10m from the dismount line.
  • Step inside leg through inside the supported leg
  • Spring off supported leg landing on inside leg
  • Continue into a run
  • Immediately bring the bike forward and push by the saddle.

 

Scooting

You will have seen this technique performed perfectly by elderly gentleman riding bikes. It involves coasting along with your outside leg on the pedal, inside leg unsupported and both hands on the handle bars to cover the brakes. Keep looking forward and carefully use the distribution of your weight to control the direction of your bike. With enough momentum and relatively flat ground you should be able to maintain your pace whilst setting yourself to jump from the bike.

 

Pushing by the saddle

 

See section above for more details, but remember that now your shoes are not held horizontal by the elastic bands so be careful not to catch them as you run. Lifting the saddle is one option if you do.

Rack your bike by the saddle

 

  • For me it is easier to rack the bike by the handlebar / brake hoods rather than the saddle:
  • As you near your stall grab your bike with both hands, one on the saddle and the other on the handlebars.
  • Lift up the front end of the bike so you can hook the brake hoods and handlebars onto the racking.
  • If racking by the saddle swing the bike round and slip the saddle under the racking before lifting it up and over to hook on.
  • Be careful not disturb other competitors bikes as you do this.

 

Remove your helmet

 

  • Once the bike is racked unclip your helmet strap with both hands.
  • Remove the helmet and place it in your designated area, making sure it doesn't roll away and obstruct other competitors.
  • If you are wearing an aero helmet pull the ear pieces outwards slightly to make sure they don't catch your ear.

 

Put on your running shoes

 

  • Pick up your first shoe with both hands, one holding the tongue the other holding the back.
  • Slip your foot into the shoe whilst stamping down, this should push your foot all the way in even before it reaches the floor. If required the stamping action will finish the job off.
  • Be careful not to loose/tuck the tongue or back of the shoe inside as you do this. If you do, pull them clear before you begin the next shoe.
  • Once both shoes are on check your transition stall is clear/tidy before exiting.

 

Exit transition

If you have reviewed the transition area in advance you should know you best route out onto the run. This is another point in the race where it may feel like you are running through treacle, this time it could be fatigue of any number of core & leg muscles. Stand tall, hold good form and give your body time to adjust to this final discipline. Keeping a high cadence is a good focus rather than trying to ‘push hard'.

A few extra things to think about

 

  • Remove your feet from your cycling shoes well in advance of the dismount line
  • Maintain your pace as you dismount your bike and run into transition
  • Focus on where your transition stall is, don't let fatigue cloud your thinking
  • Keep your transition area tidy
  • Focus on a fast cadence as you exit transition 2.

 

Some common faults

 

  • Leaving removing your feet from your cycling shoes till the last minute.
  • Unclipping your helmet before racking your bike.
  • Not memorising where your transition stall is
  • Getting the tongue or heel of your running shoes stuck inside.
  • Pushing too hard at the start of the run.

Activities: To Help Improve Transition Techniques

 

 

Exit the water + Run to your stall:

  • At swim sessions complete a set of reps where each one finishes with 50-100m hard, exaggerating leg kick then climb out of pool. Use steps, climb out of deep/shallow end or use ramp. If safe to do so complete a short walk/jog/run to a designated point.
  • At each open water session complete a set of reps where each one finishes with 50-100m hard, exaggerated leg kick, exit the water and complete a short run to a designated point. As you run remove the top half of your wetsuit.

Remove wetsuit, goggles and cap:

  • Time yourself removing your wetsuit, goggles and cap and placing them in a box. Try this wet and dry - which one is faster/easier? Aim for under 10s. Add a short run of 10-50m before this which could involve identifying your stall.
  • This activity can be combined with a short swim rep and exit from the water.

Put on your helmet (and glasses):

  • Stand in front of your stall and time how long it takes you to put on your helmet/glasses and fasten the strap. No try this blind folded. Perform 10 press-ups then try the activity again. Now spin around 5 times to disorientate yourself before repeating the activity.
  • This activity can be combines with a short swim rep, exit from the water and wetsuit/goggles/cap removal.

 

Remove your bike from racking:

 

  • Set up your stall, racking the bike by the handle bars or seat. Time yourself running a set distance to the stall, removing the bike and running to a designated point. Which method is faster?
  • This activity can be combined with those above as part of a full simulation.

 

Run, pushing your bike by the saddle until over the mount line:

 

  • Practising the basic's of pushing the bike by the saddle in a straight line, then round corners, then using the other hand.
  • Use a variety of courses from an out-and-back, square, circle, zig-zag, slalom; remember to try them in both directions.
  • Time yourself pushing your bike over a set distance, e.g. 100m, 200m or 400m.

 

Mount your bike on the move:

 

  • First practise safely getting on your bike quickly whilst the bike is stationary. Next time yourself running with the bike for a short distance, doing a stationary mount, and then riding a set distance.
  • Once this is perfected practice the technique of mounting the bike on the move and repeating the exercise above. Which one is quicker? Keep practising the moving technique until it takes you less time than the static.
  • For both activities finally add in putting your feet into your shoes as you ride and fastening your shoes without loosing speed.

 

Dismount on the move:

 

  • Begin by practising removing your feet from your shoes as you ride without loosing speed.
  • Once you can do this practice maintaining speed whilst stepping over the bike and scooting before returning to your normal cycling position.
  • Then progress to stepping off the bike and moving straight into pushing it by the saddle.
  • All of the above activities can be timed, done as relays or competitions and using a variety of courses to build bike control whilst performing them.

 

Run, pushing your bike by the saddle until you reach your stall:

 

  • Use the same ideas as discussed earlier when exiting T1

 

Rack your bike by the saddle:

 

  • Use the same ideas as removing your bike from the racking

 

Removing your helmet/glasses:

 

  • Use the same ideas as putting on your helmet/glasses

 

Put on your running shoes and tighten lock laces then exit transition:

 

  • Set out your shoes and practise picking them up and tightening the laces. Experiment until you find the technique that works best for you.
  • Try doing it blind folded or after spinning around 5 times to disorientate yourself
  • Combine this with a short run to / from your shoes.
  • Build to including putting on your running shoes in a full transition simulation
  • Include a run at race pace over a set distance after you have put on your shoes to improve your pace judgement and avoid going off too fast.
  • Finally try a game where each time a whistle blows you have to remove your running shoes, hold them above your head, and put them back on before continuing to run.