T 1 STEP- BY- STEP

Being able to slip smoothly from discipline to discipline is key if you want to be a successful triathlete, and before any race you should walk through the transitions to familiarise yourself with them and make sure your kit is laid out correctly. Focusing specifically on the transition between the swim and the bike, here are some suggestions…

1 Going into the first swap-over, kick your legs rapidly for the last 100m or so, to prepare your lower limbs for a swift run to your bike. It might just steal you a few vital seconds. 2 If the first leg of the event is in open water, keep swimming until your hands touch the seabed/riverbed. Then stand up and take a moment to get your bearings. Walk for a few seconds if you feel you need to, then break into a jog to get the blood circulating for the bike.

3 Tug down the zip on your wetsuit – you should’ve checked to make sure the cord is within reach at the start of the event – and remove your cap and goggles. Pull your suit down so that it’s level with your waist, and rip your hands free. Leave your hat and goggles in the sleeves – that way, you won’t lose them. 4 On reaching your bike, pull your wetsuit down in one swift action, ideally beyond your knees. Stamp it off, dry your feet and grab your race belt and sunglasses. Put on any additional clothing, strap on your helmet, pick up your bike and go.

5 If you’ve practised it, leave your tri-shoes on the bike with an elastic band holding them horizontally so that you can easily slip your feet in. Once you’re clear of the mount line, hop on – but careful on landing!

6 Slip your feet into your tri-shoes, pull over the strap and you’re on your way. Remember, the bike leg is the best opportunity to take some nutrition on board. Options include drinks bottles, gels taped to your top tube, bento boxes or the pockets of your bike jersey.

Next month – How do I transition from bike to run?