How to Master Transitions (T1 & T2) as a Beginner Triathlete
- vkuhn0692
- Jul 30
- 2 min read
When you're first getting into triathlon, swim-bike-run isn’t the whole story. The transitions—T1 (swim to bike) and T2 (bike to run)—are often called the "fourth discipline." Mastering these can shave minutes off your time, lower stress on race day, and make you feel like a total pro.
Here’s a beginner-friendly guide to help you get comfortable and confident with both transitions.
T1: Swim to Bike
After the swim, your heart is pounding, you're dripping wet, and you're trying to get moving on the bike—quickly but efficiently.
Tips to Master T1:
Practice taking off your wetsuit (if using one). Apply a little body glide to your ankles to make this easier.
Layout your gear logically: Place your helmet upside down with sunglasses inside, shoes next to your bike, and any nutrition or accessories pre-staged.
Towel off just enough to be comfortable—you don’t need to be completely dry.
Put on socks (if wearing), shoes, helmet (buckle it!), and go! Many races won’t let you touch your bike until your helmet is fastened.
Jog your bike out of transition area—you’ll mount at the designated line.
Pro tip: Practice your T1 setup at home or in a local park. Time yourself to see how smooth you can get.
T2: Bike to Run
Your legs may feel like jelly when you get off the bike—this is totally normal. The goal of T2 is to switch gears fast and mentally prepare for the run.
Tips to Master T2:
Rack your bike before removing your helmet. Safety first.
Swap bike shoes for running shoes. Consider using quick laces to save time.
Grab your hat/visor, race belt, or water bottle (if carrying) and go!
Ease into your run. Start at a comfortable pace to get your legs adjusted.
Pro tip: Brick workouts (bike + run back-to-back) help your body adapt to the bike-to-run feeling, so T2 feels less jarring.
Transition Setup Checklist:
Towel or small mat
Helmet & sunglasses
Bike shoes (or running shoes if using flat pedals)
Running shoes & socks
Hat/visor
Race belt or bib number
Nutrition or hydration items
Final Thoughts
Don’t overlook transitions—they can make a real difference in both your time and your experience. Set up your gear the same way every time, practice at home, and keep it simple. As with the rest of triathlon, the more you practice, the more confident you’ll feel.
You’ve got this—one smooth transition at a time!
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