Transition Tip

Transition from swim to bike with ease by following these simple tips and watch the T1 video. 

Setting up Transition

Keep your transition area simple and clutter free. There is only a few items you should really need so don’t provide yourself multiple choices of what you could use or take with you on your bike or run leg. 

Walk to where you will enter transition from the swim exit (T1) and get your bearings on where your bike is. Also walk from where you will enter for T2 back to where your run gear will be located. 

  • How many aisles will you go past before you reach the aisle where your bike is located?
  • What is an easy reference point to help you with your bike location within the aisle (is there a tree/tent/transition marking that your bike is equal to within that row)


Relax and pace yourself, get your breathing under control.  I suggest you keep your swim cap on and lift your goggles up to your forehead as you run from the swim to your bike this allows you to keep your hands free to start removing your wetsuit. As you run up transition aim to remove your wetsuit to your waist, then remove your cap and goggles and put them in your transition area as soon as you arrive.

Keep to a simple routine that you can easily visualise prior to your event. For example

  1. Remove wetsuit/ cap/ goggles
  2. Put on sunglasses and helmet and clip it up (you must have your helmet clipped before un-racking your bike)
  3. Socks (optional) & bike shoes on or if shoes are on your pedals then you can go
  4. Un-rack your bike and leave transitio


As you approach T2 – more experienced triathletes will take their feet out of their shoes and ride the final few hundred meters with their feet on top of their shoes.  This makes the run off the bike to your transition area a little easier. Remember where you bike needs to be racked and know your routine.

  1. Rack your bike
  2. Unclip your helmet and remove it (you can only remove your helmet once you have racked your bike)
  3. Socks & shoes on & run cap if you wear one
  4. Take any nutrition - gels etc (if you use them)
  5. Exit out of transition.

5 Tips to Transition like A Pro

Tip 1

If you are putting on arm warmers in T1- then have these rolled up like a bracelet and just put your hand through the hole. Then you can simply roll them up your arm while you are on the bike. It’s easier to do put arm warmers on this way especially when your arms are wet. Remember practice this first if you are going to roll them up while you are on the bike.

Simply roll them up while you run through transition or while you are on the bike.

Simply roll them up while you run through transition or while you are on the bike.

Tip 2

Aim to have all your nutrition in a bento box in longer events or taped to your cross bar in shorter events so you don’t have to try and put stuff in pockets – you’ll often not get them deep enough into your pockets and I often see people lose their nutrition as it bounces out of their pockets as they run out of transition.

Tip 3

Practice taking your feet out of your shoes when you are finishing a training ride so this process becomes a little easier. This can also allow you to practice putting your feet into your shoes while riding when you start your next ride. Great practice for T1.

Tip 4

If you are wearing socks in your event an easy way to get socks on when your feet are wet is to have your socks inside out apart from the toe end (create a little pocket) this way you can simply put your toes in and pull your sock up around your foot.

Tip 5

Speed laces on your running shoes make your T2 much easier -but make sure you put these on well before the race as getting the right level of tension in the laces can take a bit of tweaking.

A simple way to get your socks on with wet feet.

A simple way to get your socks on with wet feet.

1:1 Training

To book a 1:1 to assist you with areas such as improving your transition please feel free to contact me.


  1. Open Water 1:1 Skills Session
  2. Open Water Training Sessions
  3. 1:1 - 1:4 Swim Lessons at the pool or open water
  4. Swim Stroke Analysis
  5. Swim Squad