“It’s tempting to have a rest in transition, but those seconds are more valuable on the run course” BIKE TO RUN (T2)

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As you enter T2, remembering where you racked your bike among all the others can be challenging and an opportunity to lose time. Having a piece of brightly-coloured kit, for example running trainers, drink bottles or a towel, that easily stand out, could help you find that transition spot much quicker.

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The same rules apply in T2 as T1. Keep it simple and only fill your transition bag (if you have one) with the things you’re going to use.

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Plan to have your run shoes placed favourably in the direction of the ‘run out’ exit. When you rack your bike, focus on putting the bike on the inside of your run kit. This will help reduce any unwanted trips or falls as you frantically dash towards the exit.

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With anything over an Olympic distance I take the time to put socks on and add sunscreen on my forearms. On a hot run course like Lanzarote, for example, this will save your ass and in the overall scheme of things a few extra seconds are nothing. You’ll get the time back if you feel comfortable on the run. Guaranteed!

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Be brief. Doing a fast transition sounds like obvious advice, but most athletes unnecessarily lose valuable minutes. I understand that it’s tempting to have a short rest in transition, but those seconds or minutes are much more valuable out on the run course.

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Don’t rush out of T2. Regroup. Ask yourself, ‘Have I got everything that I need?’ Smile. You’re alive. You’re fit. You’re privileged to have been able to get this far, so be thankful. Smile again. Thank the volunteers. Then run like the (perfectly paced) wind!