Transitions are unique to triathlons as you will need to move from one sport to the next as you make your way from start to finish. The transition area is the place where you keep your race day gear/equipment/nutrition and perform skills like putting on your bike helmet and running shoes. The transition area can be stressful and chaotic but it’s not an area for rest or socialization. It’s important to remember that your race time includes everything that happens from the start of the swim until you reach finish line. 
Most triathletes will experience their highest race day heart rate in the first transition area. After exiting the swim, the rush of running to your bike can make even the most experienced triathlete feel a bit winded. Exhaustion, rapid breathing, and nerves can have your fumbling your way through the transition area. As with any component of triathlon, you need a plan.Transitions offer a unique opportunity to save time with little physical cost. However, as an unfamiliar component of triathlon racing that’s only performed a few times per year, the transition area often brings great physical and emotional stress. Even with a "brick" (back to back) workout, it's difficult to match the pressure, nerves, chaoes and elevated heart rate that you will experience on race day.
TIPS FOR A SPEEDY TRANSITION
- Create an autopilot plan. You need a simple plan from swim to bike (Transition 1: T1) and bike to run (Transition 2: T2). Leaving decisions to chance costs time and increases the risk for mistakes The less stuff you have,the less overwhelmed you will be. The transition area can be crowded, so keep your space tight and orderly.
- Understand the transition layout. Study the layout of the transition area when you arrive to the race venue. Look for permanent landmarks (e.g. a light post) to help you quickly locate your designated bike rack. A brightly colored transition towel/mat can also make it easy to spot your gear amidst the chaos.
- Understand the rules. Every race is different. Some triathlons require you to put your swim and bike gear into a bag provided to you at athlete check-in. Many races don’t allow personal items and bike pumps to be left in the transition area throughout the race. Rules are typically explained in the athlete guide or at the pre-race athlete briefing.
- Visualize. Before you finish the swim and the bike, mentally rehearse the upcoming transition process. By thinking ahead, you can lessen the panic and anxiety that often occurs when it is time to finally commit to the transitioning process.
- Laugh it off. No transition will ever be flawless. Wild things happen when you are racing. Stay calm no matter what goes wrong. If anything, give yourself a laugh when you put your helmet on backwards or you stumble over your wobbly feet.
How to practice transitions in training
- Purchase a floor bike stand for quick transitioning from swim to bike and bike to run. This stand is also ideal for storing your bike in your house/garage as well as when you travel by car to your races.
- Set-up your area for the transition that you want to practice (ex. swim to bike or bike to run). It can be your assigned brick workout or an additional workout just for practice.
- For swim to bike, practice running to your bike (barefoot and somewhat wet) and then transition into your bike gear. I do not recommend attaching your shoes to your bike unless you are very experienced with this skill. The key is to make sure you can smoothly mount your bike despite distractions (athletes around you, people cheering, obstacles in your way, etc.). On race day, I suggest to roll your bike a few feet away from the mount line and to the far right/left for a smooth transition on your bike.
- For bike to run, practice dismounting before a designated spot (this is called the dismount line. There is also a mount line. Both represent the point where you are allowed to get on and off your bike outside of the transition area). Practice running with your bike to your transition area (with your cycling shoes on). It takes skill to run with your bike - walking your bike in and out of the transition is just fine. Be careful walking/running with cycling shoes on!
- Practice, in a specific order, how you will remove your bike gear and then put on your run gear. Because triathletes typically have more to put on in T2 compared to T1, it's important to have a game plan for the order you will put on your gear. It's not necessary to sprint out of the transition area - I suggest to start with a power walk before transitioning to a run as you reach the T2 exit.
- You do not need a specific transition workout to practice your transitions. I suggest to spend 10 minutes, once or twice a week, practicing transitions in the weeks leading up to your race. Have your friend/spouse/kids time you and aim for a faster time each time. Most importantly, make sure you have a detailed plan so that your transition is an orderly and smooth process.
- As a reminder, it's best to practice your transitions with an elevated heart rate. The entire transition experience will change when your heart rate is high, there are other athletes around you and people are watching you!
To learn more: Athlete to Triathlete