Transitions are free speed
Two minutes in T1 and ninety seconds in T2 is three and a half minutes — more than most athletes can find in a season of training. Practising the layout, mounting with shoes already on the pedals and running through the dismount saves time without any fitness gain.
What a minute is worth
In an Olympic race, one minute is 1.2 seconds per kilometre across the whole 51.5 km. In a sprint, it is 2.3 seconds per kilometre. That sounds small until you compare it with the training needed to find the same time on the run.
The common leaks
Wetsuit removal, cold hands, a towel that covers the shoes, and a bike mounted in the wrong gear. Each costs 10–30 seconds. A rehearsal in the garden the day before is the cheapest improvement available in triathlon.
Frequently Asked Questions
What is a good transition time?
Under 90 seconds each is good; under 60 seconds is excellent. First-timers often take 3–5 minutes.
Do transitions count in the finish time?
Yes. The clock runs from the start of the swim to the end of the run, including both transitions.
Should I wear socks on the bike?
If you need them for the run, putting them on in T1 is usually faster than in T2, when your feet are wet and tired.
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