Flying Mount and Dismount: Advanced Transition Techniques

Flying mount and dismount techniques allow you to mount and dismount your bike while it's moving—saving 30-60 seconds combined in transitions.

These advanced techniques aren't necessary for completing a triathlon, but they're standard practice for competitive athletes and save significant time.

Overview

What They Are

Flying Mount: Running with your bike, then jumping onto the saddle while it's moving, putting feet in shoes while riding.

Flying Dismount: Taking feet out of shoes while riding, swinging leg over, landing running.

Time Savings

Who Should Learn

Best for:

• Competitive athletes
• Sprint/Olympic racing
• Those wanting faster transitions
• Anyone willing to practice

Not necessary for:

• First triathlons
• Long course focus
• Safety priority
• Those uncomfortable with technique

Flying Mount

Equipment Setup

Shoes on bike:

• Cycling shoes clipped into pedals
• Rubber bands holding shoes horizontal
• Bands attached to frame or rear skewer

Rubber band setup:

1. Loop rubber band through shoe heel
2. Attach other end to rear skewer or frame
3. Shoe should hang horizontal
4. Bands break when you pedal

The Technique

Step-by-step:

1. Run with bike (hands on bars and seat)
2. Approach mount line at jogging pace
3. Cross mount line
4. Push bike forward slightly
5. Jump onto saddle (hop onto top tube first)
6. Land on saddle
7. Begin pedaling (on top of shoes)
8. Put feet in shoes when safe

Practice Progression

Level 1: Scooter start

• Push bike, one foot on pedal
• Swing leg over, sit down
• Don't try to put feet in shoes yet

Level 2: Running mount

• Running speed approach
• Mount onto saddle
• Still don't worry about shoes

Level 3: Full technique

• Complete sequence
• Put feet in shoes while riding
• Practice until smooth

Common Mistakes

1. Going too fast

• Don't sprint at mount line
• Jogging pace is fine
• Control is more important

2. Jumping too high

• You're landing on saddle, not jumping over bike
• Controlled hop, not leap
• Think "swing up" not "jump on"

3. Shoes not secure

• Check rubber bands before race
• Ensure shoes won't fall
• Test the setup

Tips for Success

• Practice on grass first
• Use old/cheap rubber bands
• Start slow, build speed
• Have someone spot you initially
• Watch YouTube videos for visual

Flying Dismount

The Technique

Step-by-step:

1. Approaching dismount line
2. Unclip one foot (usually right)
3. Swing that leg behind and over saddle
4. Stand on one pedal (left foot stays clipped)
5. Unclip standing foot
6. Step/hop off onto ground
7. Running stride as feet hit

When to Unclip

Before dismount line:

• Feet out of shoes 50-100m before
• Pedaling on top of shoes
• Ready to swing off

At dismount line:

• Already balanced on shoes/pedals
• Swing leg over
• Land running

Practice Progression

Level 1: Slow speed dismount

• Slow bike to near stop
• Swing leg over
• Step off
• Walk/jog away

Level 2: Medium speed

• Riding slowly
• Swing leg over
• Land jogging
• Increase speed gradually

Level 3: Full speed

• Approach at race speed
• Smooth dismount
• Land running

Common Mistakes

1. Waiting too long

• Start getting feet out early
• Don't wait until last second
• Smooth, not rushed

2. Swinging into top tube

• Swing leg behind, not over top tube
• Clear the saddle
• Avoid painful mistakes

3. Not committing

• Half-hearted attempts fail
• Commit to the motion
• Practice builds confidence

Shoes on Bike Setup

Equipment Needed

• Triathlon cycling shoes (easier to enter)
• Rubber bands
• Properly fitted cleats

Detailed Setup

Shoe positioning:

1. Clip shoes into pedals
2. Rotate pedal/shoe to horizontal
3. Loop rubber band through heel loop
4. Connect to frame/skewer
5. Shoe should hang parallel to ground
6. Both shoes same setup

Rubber band tips:

• Standard office rubber bands work
• Multiple bands for security
• Test break-away force
• Have spares race morning

Getting Feet In While Riding

Technique:

1. Start pedaling on top of shoes
2. When safe/stable, reach down
3. Pull shoe open
4. Slide foot in
5. Secure strap (one quick motion)
6. Repeat other side

Tips:

• One foot at a time
• Get stable first
• Practice extensively
• Don't look down constantly

Getting Feet Out While Riding

Technique:

1. Approaching dismount
2. Pull foot out of shoe
3. Place foot on top of shoe
4. Repeat other side
5. Pedal on top of shoes
6. Ready for dismount

Safety Considerations

Practice Location

Best places to practice:

• Empty parking lot
• Grass field (softer falls)
• Low traffic area
• Flat, clear surface

Not ideal:

• Busy roads
• Uneven surfaces
• Race-day first attempt

When Things Go Wrong

If mounting fails:

• Don't force it
• Stop and mount normally
• Continue race
• Lost seconds, not disaster

If dismounting fails:

• Stop the bike
• Dismount normally
• Stay safe
• Learn for next time

When to Skip the Flying Mount/Dismount

Consider traditional approach if:

• First time racing
• Haven't practiced
• Weather conditions (wet, windy)
• Feeling off
• Safety priority

Race Day Execution

Pre-Race Checks

• Rubber bands secure
• Shoes attached correctly
• Test that shoes stay in place
• Know mount/dismount line locations

Mental Preparation

• Visualize successful execution
• Stay calm approaching line
• Commit to the technique
• Have backup plan

Troubleshooting

If shoes fall:

• Stop safely
• Retrieve shoes
• Continue race

If rubber bands break early:

• Pedal with shoes swinging (carefully)
• Stop if dangerous
• Mount normally next time

Progressive Training Plan

Week 1-2

• Slow speed practice only
• Focus on basic motion
• Grass or parking lot
• No race simulation

Week 3-4

• Increase speed gradually
• Add shoe entry/exit
• Multiple reps per session
• Build confidence

Week 5-6

• Race-pace practice
• Full sequence
• Include in brick workouts
• Ready for racing

Related Resources

• Triathlon T1 Setup - Swim to bike transition
• Triathlon T2 Setup - Bike to run transition
• Fast Triathlon Transitions - Speed tips
• Triathlon Transition Practice - Training
• Triathlon Shoes Guide - Footwear
• Triathlon Race Simulation - Practice