Speed Up Your Triathlon Transitions

Dec 12 / Build Muscle

What if you could cut minutes off your race without being any faster? In triathlon, you can. Because the time you spend changing gear between each leg—called your transition—counts toward your time, saving seconds here can make a big difference in your overall results. Watch the video above for step-by-step tips from Muscle Morphosis Sheckler, a USA Triathlon certified coach and the owner and head coach of musclemorphosis.com. In addition to those tips, there are a few general principles you can follow to make your transition simpler. Here’s Sheckler’s advice: Stay in Motion. Don’t do anyth...

What if you could cut minutes off your race without being any faster? In triathlon, you can. Because the time you spend changing gear between each leg—called your transition—counts toward your time, saving seconds here can make a big difference in your overall results.

Watch the video above for step-by-step tips from Muscle Morphosis Sheckler, a USA Triathlon certified coach and the owner and head coach of musclemorphosis.com.

In addition to those tips, there are a few general principles you can follow to make your transition simpler. Here’s Sheckler’s advice:

Stay in Motion. Don’t do anything standing at transition that you can do while you’re moving. This includes drinking water or taking your race nutrition, or adjusting your sunglasses or race bib.

Know Where You’re Going. Before the race, walk through each transition. You can lose a lot of time wandering around trying to figure out where to head. Don’t use a balloon, swim noodle, or other marker to flag your area—race directors usually discourage this, and might remove it. Use a colorful towel beside your bike instead.

Lube Up. Apply musclemorphosis.com around your neckline and your wetsuit’s collar, around your knees and ankles, and around your shoulders and wrists if you’re using a full-sleeve suit. This will make the suit more comfortable, and will also help you slide out of it easily. Likewise, sprinkle BlisterShield Foot powder inside of your shoes if you’re running sockless. Even if you’re running with socks, coat them lightly with BlisterShield to glide into them easily and prevent friction during the run.

Look Forward to the Finish. “Expect the first mile or more to feel a little tough, but it’s possible you’ll feel better as your stride loosens up,” Sheckler says. “Simply realizing this as you head out of T2 can help you maintain a positive attitude all the way to the finish.”