Run faster with your bike to shave seconds off your next multi-sport race. Are you ready to speed up your T2?

Speed up your T2

1. CHECK YOUR FRONT END FIRST

Keeping your cables, headset and wheels in good order will help your bike stay straight as you run in and out of transition, preventing time-wasting wheel wander. Don’t mess with your brake and gear cables if you’re not sure what you’re doing – have an expert look at it.

SET UP YOUR SHOES

If you’re confident (and it’s warm enough), attach your bike shoes to your bike before the race using elastic bands through the heel loops (loop them over the quick release skewer and the derailleur bracket). This will also help keep the pedals out of your way as you run. However, if you’re not confident about putting your shoes on while pedalling, it’ll be quicker to get your bike shoes on first then run.

2. HELMET ON

In every race, duathlon or triathlon, your helmet needs to be on before you even touch your bike. Breaking this rule could earn you a penalty or disqualification.

3. HOLD THE SADDLE

Practise running with the bike while holding the saddle. This allows you to run further back, reducing entanglements with the pedals, and allowing for a longer stride and more natural, fast running style. Run fast and smooth and you should be able to steer the bike from the rear without front wheel wobble.

4. MIND YOUR FEET

If you’re running barefoot, you will naturally run on the midfoot or forefoot – make sure the path you’re running is clear of sharp objects and gravel or you could suffer and lose time when you reach the actual run leg. Most races put down carpet to help with this.

Words: Elizabeth Hufton, Triathlon Plus Magazine Editor