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Triathlon transition is the short period of time in a race when you change from discipline to discipline. Transition 1 (more commonly called T1) is when you go from the swim to the bike, and Transition 2 (T2) is when you go from the bike to the run.

Getting through transition quickly is a big part of getting a good race time; you can miss out on a personal best time in a race by spending too much time switching sports. (Yes, your time in transition is counted in your total race time!)

But with a few easy tips, you can learn to be as fast as possible in transition!

How Does Transition Work?

At every race, you'll be assigned a bib number. This will be the same number as your bike rack space in the transition zone.

At many large races, you'll drop your bike off in transition at your stall the day before the actual race. At most smaller, regional races, you'll put your bike in transition the morning of the race.

Where your bike is parked is your personal transition spot. This is where you'll leave your bike and run gear when you head to the swim start. You'll run into transition to start the bike, and then you'll come to the same place again when you're done the bike and leaving for the run.

There are some races where things may be set up differently, though -- this is why it's critical to attend the pre-race meeting and to read any literature given to you at registration to make sure you understand how/where things will happen.

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How Transition 1 (T1) Works

In most triathlons, you'll be wearing a wetsuit in the water. In many larger races (such as IRONMAN 70.3 and full IRONMAN races), there will be volunteers in transition helping athletes get out of their wetsuits after the swim.  You're not required to take help but it's there if you need it.

Once your wetsuit is off, you'll run to your bike stall to put on your helmet and your cycling shoes. You should also check to make sure your race bib (number) is firmly attached. Spray or rub on sunscreen if you're in a sunny, hot-weather location where your skin could burn, and then get running out with your bike.

Note: You do not get on your bike right away inside transition!

There will be clearly marked areas after you leave transition where you're allowed to get on your bike. In most races, you will be disqualified if you mount your bicycle while in transition. Before your race, make sure you know where this zone is so you don't accidentally get on your bike too early.

How Transition 2 (T2) Works

After the bike leg of the race, you will get off your bike in a clearly marked zone, then you'll jog into transition with your bike. You'll put your bike back up on the rack, and then get into your running gear. The exit to the run course is usually a different spot than where you left to go on the bike, so again, make sure you understand the layout of the transition zone in every race you attend.

There are always volunteers monitoring transition zones in every race, so you can be sure your equipment will be safe while you're out on the course.

Your Keys to the Fastest Possible Transition

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Fast Transition Takes Practice

Getting good at transition is a matter of practice but not just in races!  You can set up a simulated "transition zone" in your back yard or in a nearby park, and get comfortable with switching gear that way.

To practice getting out of your wetsuit when it's wet, you can go into your shower and get completely wet, then peel your suit off. Or, use a garden hose to soak yourself to simulate being wet after coming out of the water.

Practice the rest of your transition by jogging to your spot, switching your equipment/clothing, and then jogging out as you would in a race.

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Fast Transition Takes Patience

The biggest key to a smooth but quick transition is to be calm and methodical.  Racing through as fast as you can will only cause you to fumble your gear and ultimately slow yourself down.

On the flip side, dawdling and fiddling around in transition is a sure way to add heaps of unnecessary time to your final race time. Some folks who may not really care about their finish time treat transition a break, which you're entitled to do (as long as you stay at your own stall and don't get in anyone's way).

But most athletes want to be as efficient as they can, getting in and out without wasting time.

If you need to eat or drink, wait until you're on the bike or on the run to consume your fuel -- that way you're still moving forward while you fuel, instead of spending more time doing it while standing still in transition.

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Fast Transition Takes Organization

A messy transition spot will delay you. Make sure you have your items set up in an organized fashion, and don't bring anything extra into transition that you aren't using in the race. This is not a spot to leave multiple extra articles of clothing, purses, or any unnecessary items. At many big races, there will be a place you can check your extra gear (like the clothing you'll change into after the race).  But if not, try and bring as little with you as you can because there simply won't be space to have a lot of stuff.

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Transition Etiquette

• KEEP A TIDY SPOT: Make sure your gear does not encroach on the transition spaces around you. It's extremely poor etiquette to have your gear spread into another person's spot; if you do, you may find your stuff has been kicked away by the time you arrive to transition, so make sure you're being considerate and mindful of those around you.
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• BE MINDFUL OF OTHER ATHLETES: There will be a lot of people coming and going at once in transition, and everyone will be moving quickly.  Keep your head up and be aware of where people are so you don't collide with anyone due to lack of paying attention.
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• DON'T LEAVE TRASH AFTER THE RACE: When the race is over, be sure to collect ALL of your trash and don't leave anything behind.