Get through transition fast with the perfect set-up, says triathlon coach Phil Mosley

Get everything ready to go and zoom through transition, saving valuable time for the rest of your race.
Best transition tips

Pedal ready

For clip-in pedals, leave your shoes attached to your pedals, kept horizontal by an elastic band secured to the frame (which snaps when you pedal). Or leave bike shoes on the ground next to your bike.

Bottle basics

Whether you value aerodynamics or practicality, there are various ways of mounting bottles to your bike. Some mounts can also carry spare inner tubes, a mini pump or a CO2 gas canister.

Energy boost

If racing for longer than an hour, carry carbohydrate for energy. Store bars or gels in pockets or attached to the top-tube with tape or Velcro. Bento boxes are purpose-made packs for snacks.

Helmet help

Leave your helmet on the handlebars with the straps out. If you wear sunglasses, have them sitting inside the helmet with the arms sticking up. Practise putting helmet and glasses on quickly beforehand.

Belt up

After the bike, grab some energy gels for the run. Special fuel belts allow you to carry lots of energy gels easily. Or you can just put them in a pocket, your waistband, or carry them in your hands. Again, practise makes perfect.

Read instructions

Some races let you leave your kit by your bike, others have a plastic box. Sometimes it’s a numbered transition bag in a changing tent. Ensure you read the race instructions to get it right.

Elastic laces

In T2, whip your helmet off and slip into your running shoes – elastic laces help. For shorter races, you mightn’t need socks. Some put talc in their shoes, for speed and to reduce the likelihood of blisters.

Team Talk: Racing Long

“For Ironman, taking a minute longer in transition could save chunks of time by avoiding nutritional problems and discomfort. For example, it’s worth putting socks on before the marathon so you don’t end up limping along with blisters.”