Transition
Triathlon Transition
Triathlon transitions (T1 and T2) are the changeovers between swim-bike and bike-run. Learn transition strategies, setup tips, and how to save time on race day.
Quick Answer
Transition — s in triathlon are the changeovers between disciplines: T1 (swim-to-bike) and T2 (bike-to-run). Often called the "fourth discipline," transitions can make or break a race and require practice to execute efficiently.
What Are Triathlon Transitions?
Transitions are timed portions of a triathlon race where athletes change equipment and switch sports:
| Transition | What Happens |
|---|---|
| T1 (Swim-to-Bike) | Exit water, remove wetsuit, put on bike gear, mount bike |
| T2 (Bike-to-Run) | Dismount bike, change to run gear, start running |
Race time includes transitions, so faster transitions mean faster finish times.
The Transition Area
The transition area is where you set up your gear before the race:
| Element | Purpose |
|---|---|
| Bike rack | Where your bike hangs during swim and run |
| Transition spot | Your gear space near your bike |
| Swim in | Entry point from water |
| Bike out/in | Mount/dismount lines |
| Run out | Exit to run course |
T1: Swim-to-Bike Transition
T1 Sequence
- Exit water – Run if shallow, swim to shore
- Remove goggles/cap – While running to transition
- Strip wetsuit – If applicable
- Reach transition spot – Find your bike
- Dry feet – Optional but helps
- Put on bike gear – Helmet first (required before touching bike)
- Bike shoes – On feet or clipped to pedals
- Grab bike – Run to mount line
- Mount – After the mount line
T1 Time Targets
| Level | Target Time |
|---|---|
| Beginner | 3-5 minutes |
| Intermediate | 2-3 minutes |
| Advanced | 1-2 minutes |
| Elite | < 1 minute |
T1 Tips
| Tip | Why It Helps |
|---|---|
| Practice wetsuit removal | Save 30+ seconds |
| Pre-set helmet open | One motion to buckle |
| Bike shoes on pedals | Faster than putting on shoes first |
| Use landmarks | Find your spot quickly |
T2: Bike-to-Run Transition
T2 Sequence
- Approach dismount line – Slow safely
- Dismount – Before the line (flying dismount if skilled)
- Run to rack – Hold bike by seat/bars
- Rack bike – Hook by brakes or seat
- Remove helmet – Only after bike is racked
- Put on run gear – Shoes, hat, race belt
- Exit transition – Start running
T2 Time Targets
| Level | Target Time |
|---|---|
| Beginner | 2-3 minutes |
| Intermediate | 1-2 minutes |
| Advanced | 45-60 seconds |
| Elite | 20-30 seconds |
T2 Tips
| Tip | Why It Helps |
|---|---|
| Elastic laces | No tying required |
| Race belt | Faster than pinning number |
| Feet out of shoes | Flying dismount ready |
| Minimal gear changes | Less is faster |
Transition Setup
Before the Race
| Item | Setup Tip |
|---|---|
| Bike | Check brakes, tires, gears |
| Helmet | Open, straps out, on handlebars |
| Bike shoes | Attached to pedals or beside bike |
| Glasses | Inside helmet or on handlebars |
| Run shoes | Open, elastic laces, accessible |
| Race belt | Number attached, laid flat |
| Nutrition | Gels on bike/in pockets |
| Towel | Optional, to stand on |
Transition Area Strategy
- Arrive early to get good spot
- Walk the transition area multiple times
- Note landmarks and entry/exit paths
- Count racks to your bike
- Visualize both transitions
Time Savings
Where Time is Won/Lost
| Action | Potential Savings |
|---|---|
| Quick wetsuit strip | 20-60 seconds |
| Elastic laces | 15-30 seconds |
| Flying mount/dismount | 10-20 seconds |
| Bike shoes on pedals | 10-20 seconds |
| Race belt vs. pinning | 30-60 seconds |
| Efficient layout | 20-30 seconds |
Total potential savings: 2+ minutes compared to slow transitions.
Flying Mount/Dismount
Advanced techniques for experienced triathletes:
Flying Mount:
- Run with bike to mount line
- Jump onto saddle while bike is moving
- Feet go into shoes while pedaling
Flying Dismount:
- Unclip and remove feet from shoes while riding
- Coast with feet on top of shoes
- Swing leg over, land running
Practice these extensively before attempting in a race.
Transition Practice
Weekly Practice
| Method | What to Practice |
|---|---|
| Mental rehearsal | Visualize sequence |
| Brick workouts | Practice T2 |
| Open water + bike | Practice T1 |
| Dry transitions | Run through setup |
Race Week
- Walk transition area at race site
- Practice the exact sequence you'll use
- Note mount/dismount line locations
Read our complete guide: Triathlon Transition Tips.
Common Transition Mistakes
1. Panicking
Stay calm. Rushed mistakes cost more time than methodical efficiency.
2. Too Much Gear
Every item adds time. Question if you really need it.
3. Not Practicing
Transitions improve dramatically with practice. Include them in training.
4. Wrong Order
Helmet must go on before touching bike (T1) and come off only after racking (T2). Violations cause penalties.
Common Questions
Can I leave transition area during the race?
No—once the race starts, typically only athletes and officials are allowed in transition.
What if I can't find my bike?
Count racks, use landmarks, and note your position from multiple angles during setup.
Is drafting allowed in transition?
Transition areas typically have no drafting rules since you're running with your bike, not riding.
What's a "penalty tent"?
Some races have a penalty area near transition for rule violations. Time penalties are served there.