The Importance of Transition Practice in Triathlon

Western Australian Club Championships 2022

The 4th discipline… transitions!

In triathlons, every second counts—not just in the swim, bike, and run, but also in the transitions between disciplines. Many athletes focus all their training on swimming, cycling, and running while overlooking the critical skill of transitioning efficiently. However, mastering transitions can significantly improve your overall race time and reduce stress on race day.

Here’s why transition practice is just as important as physical training in a triathlon.

1. Saving Time and Improving Race Efficiency

Transitions—known as T1 (swim to bike) and T2 (bike to run)—are often called the "fourth discipline" of triathlon. Without practice, they can be slow and chaotic, adding unnecessary time to your race.

• An efficient T1 means getting out of your wetsuit, putting on your helmet, and getting onto your bike smoothly.

• A smooth T2 ensures you quickly rack your bike, swap to running shoes, and start your run without delays.

Practicing transitions can save minutes over the course of a race, often making the difference between a personal best and an average finish.

2. Reducing Stress and Avoiding Costly Mistakes

On race day, nerves can make transitions feel overwhelming, leading to mistakes such as:

• Struggling to remove a wetsuit in T1.

• Forgetting key gear (e.g., sunglasses, hydration, or race belt).

• Wasting time searching for your bike in the transition area.

By practicing your exact transition process multiple times before race day, you’ll develop muscle memory and confidence, reducing stress and the likelihood of making errors

3. Improving Bike Mount and Dismount Skills

One of the trickiest parts of triathlon transitions is mounting and dismounting your bike efficiently. Without practice, you risk:

• Wobbling or losing control when mounting.

• Getting penalties for improper mounting or dismounting in designated zones.

• Losing valuable time by stopping completely instead of executing a smooth flying mount or rolling transition.

Practicing bike mounts and dismounts regularly ensures that you enter and exit transitions seamlessly, giving you an edge over unprepared competitors.

4. Avoiding the “Brick Effect” in T2

Going from cycling to running (T2 transition) can feel unnatural, as your legs adjust from the pedalling motion to running strides. Without practice, this “brick effect” can lead to:

• Heavy, stiff legs in the first kilometres of the run.

• Struggles with pacing and balance as your body adapts.

By incorporating “brick workouts” (bike-to-run transition training) into your training routine, you help your body adapt to this shift, ensuring a smoother and stronger start to the run leg.

5. Gaining a Competitive Edge

Triathlons are won or lost by seconds. While many athletes focus purely on endurance, those who master transitions gain a major advantage. A well-rehearsed transition:

• Keeps you mentally sharp and focused during the race.

• Eliminates unnecessary delays, helping you stay ahead.

• Boosts confidence, knowing you’re fully prepared for every aspect of the race.

Final Thoughts: Train for Transitions Like Any Other Discipline

Practicing swimming, biking, and running is essential—but ignoring transitions is a missed opportunity for free speed. By dedicating time to transition drills, you’ll race more efficiently, reduce stress, and gain a competitive edge.

In your next training cycle, make transition practice a priority, and watch how it transforms your performance on race day!