How to do T1 + T2 quick? Tips for Triathlon - beginner

oliverbridge7
Nov 5
4 min read

THE most frustrating place to lose time. You've put hours and hours into swimming, cycling and running. You hit your times and pace your race really well but then take minutes longer than competitors because you panic in transition without thinking about exactly what you will do.

Here are some tips of the first things to get right that even complete beginners can do with some more advanced techniques or equipment to be shared in another post.

#1: Transition 1 (T1) Swim to Bike

Physically T1 has a few peculiar things happening that you want to realise ahead of time so you can combat it.

Blood Flow - kick legs in last 100m

Ever got up from the sofa too quick? Headrush.

Going from a long time horizontal to vertical quickly is a change of blood flow as blood rushes away from your head to your legs. What to do? Actively kick your legs harder in the final 200m before you exit the swim.

Goggles up - but not off!

The first thing to do as you exit your water is take your goggles off, but instead of taking them off and then having them in your hand as you try to take off your wetsuit. Just put them up onto your head and take them and your swim hat off once you have removed your upper half from your wetsuit.

Wetsuits to waist as you run

This is a more known one but for any newcomers this is not obvious. As you are running to get to T1 this is perfect time to take your wetsuit off as much as you can, at least to your waist so you can still run of course.

Many wetsuits have quick release zips for the purpose of releasing the back as you run to remove it quickly.

It is pretty logical to say so but do one arm at a time then roll it to your waist.

Once that is done, you can then remove the goggles and swim cap and hold them in your hand.

Remove wetsuit legs as you get things out of your bag,

These are the steps I take to do transition as quickly as possible.

1) Collect your bag

2) Put this down wherever you are changing

3) Get your wetsuit to the bottom of your legs

4) Remove your items from your bag AT THE SAME TIME as kicking off your wetsuit

5) You can then put whatever items you have on

6) Put your wetsuit and swim gear into your bag

Cold or Tired hands

Particularly if you are new to triathlon, realise that you're working your arms hard and your msucles could be fatigued so simple things you're picking up and arranging in T1 could be harder than normal. This is particularly true if the swim has been a very cold temperature.

#2: Transition 2 (T2) Bike to Run

Cyclists got BACK - stretch before

T2 is yet another time where you're going from one positiont to another. This time it's semi-folded if you're in aero position or hunched over if you're on a road bike. Blood flow isn't the issue here but your back could be.

Assuming you have at least a good bike fit, your back can still be pretty painful changing from that position.

One thing to therefore bear in mind is in the closign stages of the bike, take a few moments to stand up a little and stretch your back out.

Feet out of shoes on the bike

Even if you're new or are not confident doing a flying dismount (that requires some practice!) one thing you can still do is get your feet out of your shoes and do the final metres with your feet on top of the shoes so you can hit the ground running (literally ;)) and leave your shoes on your bike. This means you don't have to fuss taking them off and putting them into your T2 bag after you change.

Socks in shoes

Don't waste time undoing a bundle of socks, have each sock already prepped, half rolled is best and in each of your shoes. Not so you just jump into the shoes and socks like a clever TikTok edit but just so it's super straightforward and you need the minimum amout of thought.

Sit on a chair, if you can

When I first got into triathlon I thought for sure it was best to just stand but sitting in a chair you do not lose time or overstretch yourself bending up and down for the things in your T2 bag.

Plus it tends to calm you quite a bit and although it's very quick, your body is used to relax when you sit and you might even lower your HR slightly.

I don't personally recommend sitting on the floor unless you're really cold and are going to struggle getting your shoes on with cold hands.

Cold or Tired hands

Ever been on a cold ride and forgotten your gloves? Haing your hands out front in aero particularly in cold conditions can be absolutely brutal. I don't have advice to counter this beyond taking a sensible call before the race if you know it's going to be really cold and wearing gloves for instance. So it's simply similar to T1, just realise this could happen and prepare for it. I've lost minutes before just unable to put on my shoes because my hands have been so cold.

How to race quicker? Triathlon and running advice for training and racing from things I have learned over 15 years of trial and error, lots of reading, talking and getting to a place I never thought possible when I started.

If you've got your own experience, please LEAVE COMMENTS, I'd love to know others views!

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