Triathlon Transition Training: Complete T1 & T2 Guide

Introduction: The Fourth Discipline

Transitions are often called triathlon's "fourth discipline" because they require specific skills, practice, and race-day execution. While swim, bike, and run training consume most of your time, neglecting transitions means leaving easy time on the table.

A well-executed transition can save 30-60 seconds compared to a fumbled one—time that requires significant fitness gains to achieve through swimming, cycling, or running alone. More importantly, smooth transitions set you up mentally and physically for the next discipline.

T1: Swim-to-Bike Transition

T1 begins when you exit the water and ends when you cross the mount line on your bike. Key skills include efficient wetsuit removal, quick equipment changes, and a smooth mount.

Wetsuit Removal Technique

• Pull zipper cord while running from swim exit
• Push suit off shoulders and arms while moving
• At your spot, pull suit to waist, step on one leg, pull other leg out
• Repeat for second leg—don't stop moving
• Practice this sequence until it's automatic

T1 Sequence

Flying Mount Technique

The flying mount saves 5-10 seconds: run in bare feet (shoes pre-clipped to pedals), swing leg over saddle while moving, land on saddle and insert feet into shoes while riding. Practice extensively before racing—crashing saves no time.

T2: Bike-to-Run Transition

T2 begins when you cross the dismount line and ends when you exit transition onto the run course. It's typically faster than T1 but requires managing "jelly legs" from the bike.

Flying Dismount Technique

• Remove feet from shoes 200-400m before dismount line
• Swing leg over saddle, coast with one foot on top of shoe
• Just before line, step off and run in bare feet
• Faster than stopping, unclipping, and running in cycling shoes

T2 Sequence

Managing Jelly Legs

The first 400-800 meters of the run often feel awkward as your legs adapt from cycling to running. Brick workouts train this adaptation. In racing, start slightly slower than goal pace and let your legs find their rhythm—forcing pace early often backfires.

Transition Area Setup

A well-organized transition area eliminates fumbling and wasted motion. Set up the same way every time so race day feels automatic.

Layout Strategy

• Towel: Small, brightly colored for easy spotting
• Helmet: On handlebars, upside down, straps outside, sunglasses inside
• Cycling shoes: Attached to pedals with rubber bands
• Running shoes: Elastic laces loosened, tongue pulled forward, on towel
• Race belt: With number already attached, beside shoes
• Nutrition: On bike (taped if needed), not in transition

Finding Your Spot

Scout the transition area before the race. Count rows from swim entry and identify landmarks. Practice the run from swim exit to your rack and from your rack to bike out and run out. Know the flow when the area is crowded.

Brick Workouts: Training Transitions

Brick workouts combine two disciplines back-to-back, training your body (and mind) for the unique demands of transitioning between sports. The bike-to-run brick is most important.

Sample Brick Workouts

Swim-Bike Bricks

Less common but valuable for practicing wetsuit removal and dealing with elevated heart rate at bike start. Swim 15-20 min, practice full T1, then ride 30-45 min. Good for open water swim venues with nearby cycling.

Transition Practice Protocols

Like any skill, transitions improve with deliberate practice. Set up full transition simulations regularly, especially in the weeks before target races.

Weekly Transition Practice

• Set up full transition area at home (driveway, backyard)
• Practice T1 sequence 3-5 times, time each attempt
• Practice T2 sequence 3-5 times, time each attempt
• Work on weakest elements (wetsuit? Flying mount?)
• 10-15 minutes, once per week minimum

Race Week Protocol

• Visualize transitions daily—close eyes and walk through every step
• Practice T1 and T2 sequences 2-3 times at reduced intensity
• Confirm all equipment is working (elastic laces, cleats, etc.)
• Create packing checklist and verify everything

Race Day Execution

Race morning transitions benefit from early arrival, careful setup, and mental rehearsal. Arrive with plenty of time to set up calmly.

Morning Checklist

• Arrive 90-120 minutes before race start
• Set up transition area systematically
• Walk through T1 and T2 routes multiple times
• Count racks/rows from swim exit to your spot
• Identify landmarks visible when running in from swim
• Take photo of setup on phone
• Use bathroom before putting on wetsuit
• Final gear check 15 minutes before start

Mental Cues

• T1: "Wetsuit off, helmet on, go"
• T2: "Rack, helmet off, shoes, belt, go"
• Keep it simple—don't overthink
• If something goes wrong, stay calm and move on

Recommended Transition Gear