Triathlon: How to Make Transitions a Performance Booster?

Want to start triathlon? You'll quickly realize that your results don’t just depend on your ability to swim, bike, and run. To improve your performance, you’ll also need to master your transitions.

How can you make the most of triathlon’s fourth discipline? Let’s break it down.

Transitions: The Real Challenge for Triathletes?

Triathlon is much more than just the sum of three sports. It’s a demanding and comprehensive discipline that requires endurance, determination, both physical and mental strength, as well as a strong sense of organization and anticipation. Triathletes must not only master open-water swimming, road cycling, and running techniques but also efficiently manage transitions.

Far from being just a minor detail, transitions help your body shift from one effort to another while minimizing time loss. They can make a crucial difference, especially in shorter triathlons where every second counts! In longer formats, transitions can serve as a moment of “rebalancing” or even recovery. In any case, they are a key strategic element.

T1: From Swim to Bike

The challenge of this first transition lies in shifting from a horizontal to a vertical position and from an upper-body-dominant effort to a discipline that heavily engages your legs.

If not managed properly, this transition can leave you feeling disoriented when standing up to reach the transition area. Engaging your lower body after a swim, which primarily works the upper muscles, can also increase the risk of cramps.

Fortunately, with training, experience, and a few key strategies, you can avoid these issues.

For example, in the final minutes of your swim, start kicking your legs to stimulate blood circulation. At the same time, mentally rehearse the upcoming transition steps to stay as clear-headed as possible. This will help counteract the dizziness that can occur after prolonged swimming, especially in open water with limited visibility and potential waves.

The other key challenge is switching from swim gear to cycling equipment as quickly as possible. The secret here is to sequence your actions efficiently:

- Open your wetsuit and pull down the top while jogging to the transition area.

- Remove your swim cap and goggles and place them neatly next to your bike without interfering with your running gear.

- Take off the rest of the wetsuit.

- Put on your race bib (with the number on your back).

- Secure and fasten your helmet.

- Exit the transition area and mount your bike while in motion.

To save even more time, you can pre-attach your cycling shoes to your pedals before the race.

T2: From Bike to Run

Both swimming and cycling are non-weight-bearing activities, unlike running. This is what makes the second transition particularly challenging. The shift in posture, the redistribution of body weight, and the sudden demand on already fatigued legs can all increase the risk of cramps. The best way to prevent this? Proper training.

On race day, a few hundred meters before the transition area, start increasing your pedaling cadence to get the blood flowing. Just before arriving, loosen your shoes while mentally rehearsing the transition steps.

Dismount your bike while in motion, leaving your shoes clipped in.

Run alongside your bike, holding it by the saddle (to avoid getting hit by the pedals—nobody wants that).

Rack your bike and remove your helmet.

Put on your socks, running shoes, and cap, flip your race bib to the front, and ease into your running pace as you exit the transition zone.

Training and Preparation: The Key to a Smooth Transition

Incorporate Transitions into Your Training Routine

To master transitions effectively, you need to integrate them regularly into your training plan.

If you plan a cycling session, follow it with at least a 5 km run under race-like conditions. Over time, the heavy-legged sensation will diminish, and cramping will be less frequent. You’ll also get used to dismounting and running alongside your bike.

For the swim-to-run transition, the best training ground is open water. If weather conditions don’t allow it, practice exiting the pool and immediately jogging a few laps. Take time to rehearse undressing and putting on your shoes. You can even do this at home, especially if you have a stationary trainer!

Use Visualization Exercises

Think of triathlon transitions as a choreographed routine. In addition to physically practicing your movements (quickly removing your wetsuit, putting on cycling shoes, etc.), mentally rehearse each step. Visualizing the sequence will help you execute it smoothly and calmly on race day. Take it a step further by creating small checklists for review.

Anticipate Discomfort and Irritations

On race day, your gear should feel like a second skin. Triathletes often face challenges like wetsuit chafing, saddle discomfort, or blisters from running without socks—any of which can ruin your experience.

Never use brand-new equipment on race day.

During training, take care of your skin. After each swim, ride, or run, treat redness, burns, or abrasions with a regenerating balm to help your skin heal and strengthen. Massage sensitive areas prone to chafing with a protective balm Bye Bye Burn. If your thighs get irritated while cycling or running, soothe them with a sports recovery serum After Sport Ritual. Likewise, if you experience joint tightness, use a roll-on relief gel Shock and Roll.

By race day, your body will be better prepared to handle these challenges.

Organize Your Transition Zone

Pack Your Gear Carefully and Set Up Your Transition Area with Precision

For the Swim:

Start with your triathlon suit, which you can layer with a neoprene wetsuit, depending on the water temperature.

Apply anti-chafing cream on your neck and wrists to reduce friction and make removing your wetsuit easier.

Don't forget your swim cap (you can wear an extra one underneath for comfort) and goggles.

For the Bike:

In the transition area, set up your bike with your cycling shoes clipped onto the pedals for a quick start. Ensure your water bottles are filled and placed on your bike.

Lay down a small towel near the front wheel to dry your feet quickly. Place your helmet with the straps open for easy access. 

Attach your sunglasses to your helmet for quick retrieval. Keep your race bib ready to put on after removing your wetsuit.

Have a bike pump nearby—just in case (though, of course, you should have checked your bike beforehand!).

For the Run:

Position your running shoes and socks for a fast transition after racking your bike. Again, keep them near a towel to dry your feet and prevent blisters after cycling barefoot.

For All Transitions:

Don’t rush! Take a few seconds to hydrate and fuel up during transitions if needed. If you feel any burning sensations from the wetsuit, a quick application of Bye Bye Burn can help. Applying sunscreen before heading into the next leg of the race is time well spent!