How To Do A Triathlon Transition: A Step By Step Guide!

Arguably the fourth discipline of triathlon - it's the transition! The shorted the distance, the more critical the speed - it could be the difference between a PB or not. James is here with our beginner triathlete, Quinn, to bring you a step-by-step guide to nail your next race!
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[@geraldinegaskell2306]

that is my grandson Quinn and I am proud of him , he is pretty awesome xx

[@Birds0]

Something that’s really helped me: when you get out of the water, put your goggles on your forehead, but don’t take your cap and googles off yet and just focus on your wetsuit. It’s much easier to take the wetsuit off when both hands are free as you run

[@kartobi]

So do I.

[@jonathanzappala]

Practice running in and out of transition when it is open before the race. If you simulate swim in and bike in with a couple of jogs, you are less likely to get lost in the racks when in counts. The same advice applies to make sure you have seen the mount and dismount lines beforehand so you can anticipate where they are. Don’t worry about drying yourself off you’ll be dry before you know it on the bike.

[@Wienpirat]

Doing my first olympic distance tomorrow (2nd Triathlon overall). Thank you for the video, it gave me a tad more confidence for the transitions.

[@cmarnold78]

A big thing they missed here was making sure your bike is in an appropriate gear. Also check the mount line before the race. Did a race a couple of weeks ago and the Bike leg started up a hill/incline.... (didn't know).

[@DaveStecker]

I just competed at an age group national championship event and my transitions gained me at least 4 or 5 spots. Transitions became even more important because the sprint race got changed to a super sprint due to weather forecast. Because I practiced flying mounts and dismounts I was able to shave precious time off of my total race time and have a better finish place. This is probably more important for the shorter races since grabbing nutrition is less important.

[@seanmaher3018]

Got ironman Ireland tomorrow, and the advice on the bags was very much helpful. Shout out

[@79devo]

Good luck. Stay cool

[@Ivan_Nano]

Just finished IM Austria. T1: 15 min. T2: 25 min. As you can see I was not very much in a rush 😂

[@inglesyeses]

That's reassuring. I will do my first triathlon/ironman this summer. Never done transitions before. But not planning to rush lol.

[@nickc4716]

Goggles and swim cap stay folded in the arm of my, now inside out, wet suit sleeve. Keeps it all together.

[@latchfordbob]

I couldn't find my bike in transition last week. I'd gotten my race number completely wrong.😁 I was eventually helped by a marshal who looked me up in the system. I was 100 bikes away from where I was looking. I was that stressed by it all, I went out on the bike with no fuel. Still did alright bar the 11 minute transition.

[@eusouandrerufino1]

Great video, I’ll run my first triathlon on 01-07-24 in Sarasota florida

[@glenni249]

He forgot his race number!

[@ondrejmitas3325]

Amazing…at the local beginner sprint you would have three volunteers yelling at you and blocking your way as a result. Next to this, it is necessary to turn it around from back to front in T2. Is this always the case?

[@glenni249]

@@ondrejmitas3325 some tris only require the bib during the run as they have a number on the bike's seat post and helmet.

[@doinnowt]

Might be worth making sure your bike is in the right gear, seen a few people fall off if the start is up hill

[@traceykerr572]

Have your helmet adjusted before the race. Put your goggles up on your swim cap take the wetsuit top off while running then rip off the goggles and swim cap from your head so they don’t get caught in the arm of the wetsuit

[@jaegermeister1516]

Hey GTN, is there a time-saving potential of putting on „aero“ socks in T1 (like Ryzon’s Trace Performance Aero Socks)? If so, I’m sure the pros would do it, but I’m just curious. Also, how do you deal with the timing chip during T1/T2 in regard to the wet suit or running socks? Thank you for your excellent work and greetings from Germany! #gtncoachescorner

[@nicrivera9590]

If I don’t want to clip in for a 70.3 Ironman, can I just put my running shoes on at T1?

[@rob_langer]

Two important things for T2: 1. you must have racked your bike before unclipping helmet, 2. Grab your race belt with your number if not pinned too you or grabbed during T1. both rule violations are DQs

[@gleamautodetailing2042]

Good😊

[@SandraRingelstein]

Did you say grab your bib? Some races require it if you podium.

[@savagepro9060]

3:25 Uh, isn't carrying a phone illegal . . . just askin!

[@blubbblubb6239]

I am really curious as well! I've never done a race an would enjoy it more with some music.