The #1 Tip for Faster Triathlon Transitions

Organize your triathlon gear well in T1 and T2 to shave precious seconds — or minutes – off your finishing time.

Most triathlon transition tips push the need to practice going from swim to bike and then from bike to run, again and again. Pro triathletes relay the same advice. “Practice, practice, practice!” says pro-triathlete and Olympian Ben Kanute. “The best way to nail a transition is to practice so much that you don’t have to think about it. This lets you stay calm in the transition. And a calm mind is a fast mind.” 

Momentum is a key strategy for a successful transition, so keep it going. While practice helps you dial in your transition process, a little organization and planning can take it to the next level. You won’t nail a podium or personal best in T1 and T2, but you can certainly lose your chance at either if you’re struggling to get out of or into your gear, searching for your sunglasses, or scrambling to find other items you were sure you had in your gear bag. Below is a list of pointers and several of Kanute’s personal tips to help you make your transitions flow.

Beginner and novice triathletes often make the mistake of bringing everything they might need to their transition area. This is especially true when their goal triathlon course is in a completely different landscape and environment than their training home. Their “better-safe-than-sorry” instincts take over, and they pack their kits with rain jackets, fingered gloves, leggings, multiple hats, and more energy snacks than they need. This breaks the first rule of transition area set-up: Stock it with the essential gear and nothing else. “The main thing to nail your transitions is to keep it simple and efficient,” says Kanute.

So, how do you know what you need for each transition? Practice, practice, practice.

Pro triathlete Ben Kanute is a former Olympian & 3x National Champion

T1: Swim-to-Bike

Ensure your bike is ready to go as soon as you pull it off the rack. “My bike is in the gear I want to start the course in, shoes are already clipped into the pedals (he slides his feet into them as he starts pedaling), water bottles full, and energy gels and nutrition on the bike,” says Kanute. “My Rudy Project WING TT helmet is upside down on my handlebars with the straps open and ready to put on.”

Kanute’s WING TT aero helmet doesn’t require him to don triathlon glasses for his ride since its built-in visor shield does that job. The same goes for Rudy Project’s Wingdream helmet. If you’re riding in a traditional cycling helmet, place your sunglasses and cycling gloves (if desired) in your helmet so you have easy access to them after shedding your wetsuit. Speaking of sunglasses, Rudy Project’s aero-tested Turbolence and Astral sunglasses allow you to adjust the nose fit depending on the environment. If you’re racing in rain, fog, or humid heat, pinch the nose pads to create an air channel that lets air flow through and mitigate fogging. 

T2: Bike-to-Run

The transition to the run involves another shoe and gear change, and Kanute has it down to a science. “I have my running shoes with bungee laces open and ready to slip on,” he shared. “If I’m wearing socks that day, I have them rolled down to the toe so I can pull them on quickly. I have my running hat upside down next to my shoes, and I put my gels, race belt with my number, and my Rudy Project Kelion sunglasses inside.” Once his shoes are on, he grabs his gear and fuel-filled hat and starts running, putting everything on as he goes. How can you find the steps that work best for you? You guessed it. Practice.

In the end, practice pays. You’ll figure out what you need, what you don’t, and what gear change sequence saves time and keeps your momentum going. That way, when you cross the finish line, you’ll know you swam, rode, ran, and transitioned at your best.

Once you’ve nailed your transitions, Rudy Project helmets and sunglasses can help you save valuable seconds in each stage. Click here to check out our full triathlon collection.