Check out  So You Wanna Do a Triathlon: Swimming, So You Wanna Do a Triathlon: Cycling, and So You Wanna Do a Triathlon: Running

Writing these posts really, really makes me want to do another triathlon! 

There are two transitions during a triathlon: Transition 1 and Transition 2, known as T1 and T2 for short.  T1 occurs between the swim and the cycle, and T2 is between the cycle and run.  Transitions are a very strategic part of the triathlon; even if you aren’t worried about your transition time (and it’s amazing how quickly the clock ticks during T1 and T2!), transitions are mentally and physically challenging.

How I Organize My Triathlon Gear:  The transition area is usually organized by race bib number, although it may be a free-for-all.  Each athlete is free to use the space right under their bike; be careful not to spread out too much and take up someone else’s space.  Everyone has different methods for organizing their tri gear.  I like to put all my stuff for the cycle in one reusable grocery bag and all my gear for the run in another bag.  After racking my bike in the transition area, I stash the bags, two small towels, and a big bottle of water (for my feet; explained before) under the bike. 

I definitely lose time using this method because I have to open the bags and pull out each item during T1 and T2, but the bags provide me with a lot of peace of mind.  If everything is just laid out under my bike (like most people do, you can see it in the picture above), I worry I’ll overlook something important, like my bike gloves.  Instead, I simply look in the bag before leaving transition – if it’s empty, I’m good to go.

Make it Visible:  You may want to bring a balloon or another marker to tie above your bike rack.  Lots of triathletes do this;  you would be surprised at how disoriented you can feel when entering transition, especially after the swim. 

Learn Entry and Exits:  Before the race starts, be sure to familiarize yourself with the location on the Swim In, Cycle Out, Cycle In, Run Out, and Run In entry points.  Note where your bike is in relate to the entry and exit points.

The Key to Fast Triathlons: Practice, practice, practice.  I highly recommend practicing transitioning from T1 to T2 when you do your bricks.  Also, when you pack your gear the night before the gear, go through each transition step-by-step to make sure you have all your stuff (I’ve listed some basic gear at the end of this post).

Simplify Your Clothing: The #1 question I get about triathlons is “What do I wear?”  I wear a trisuit, which is a one-piece suit that you can swim in, bike in, and run in.  Trisuits have a supportive inner bra, but I usually pull another bra on over my trisuit for the run for extra support.  Another option are trishorts, which are like bike shorts but offer slightly less padding so they dry fast on the bike.  If you don’t have to worry about costume changes during transitions, your T1 and T2 times will be faster.

Trisuits and trishorts are expensive, so I held out on buying a suit for many, many races – it was worth it, though!  If you don’t want to buy a trisuit but want to give triathlons a shot, you can always swim in bike shorts and a sports bra (just give your padded butt a big squeeze before getting on the bike or water will go down your leg). Some women even swim in a regular one-piece and then pull on bike shorts for the cycle, but I’m not sure this wouldn’t result in massive chafing of your lady bits.   Basically – don’t worry if you don’t have pro gear for your first race.  You can make do with what you have.

Tips for T1:  When you exit the water and begin to run/walk to transition, pull your goggles and hat off.  When you enter the transition, sit down on the ground and use a bucket or bottle of water to rinse your feet – they will be sandy and dirty.  Next, dry your feet and pull on your socks and bike shoes.

Confirm you have your water bottle and fuel for the cycle – I usually take in 100 – 300 calories in during a sprint or Olympic triathlon while on the bike.  You’ll also want to pull on your gloves, sunglasses, and helmet.  It is VERY, VERY important that your helmet in on and fully clipped before you exit transition – it’s against the rules to exit without wearing your helmet.  Don’t get on the bike until you hit the mount/dismount line. 

Your legs will likely ache when you start to cycle.  Bring the bike to a lower gear so the wheel spins more quickly; it will help ease you in.

Tips for T2:  When coming back to transition, be sure not to get off the bike until the dismount line.  Do not unclip your helmet until you enter transition.  Run your bike to transition, remove all your cycling gear, and pull on your run stuff (FYI, elastic laces will make putting on your run shoes faster).  Don’t feel like you have to entirely prep for the run while in T2; you can slather on sunscreen, eat, drink water, or put on a hat while exiting transition and starting the run. Grab and go is my mantra for T2!  Remember that it’s more than okay to start the run by walking.

Basic Transition Gear:  At a minimum, you’ll need the following gear for a triathlon, not including what clothes you are planning to wear (let me know if I forgot any minimum gear and I’ll update the list):

• Swim cap (caps are typically provided at races, but bring one just in case)
• Goggles
• Wetsuit (if legal for the race)
• Flip flops (to wear prior to the start)
• Two towels and bucket/bottle to wash feet
• Bike
• Helmet
• Gloves
• Sunglasses
• Bike shoes and socks
• Flat repair kit
• Hair tie
• Fuel
• Water bottle
• Sunscreen
• Sneakers
• Hat
• Bib number belt / shirt with race number safety pinned on
• Change of clothes for post-race
• Post-race snack

So – that’s transitions in a nutshell.  Transitions are definitely an art, so if I left anything out, or if you have a super special tip to share, please comment away!