Perfect Your T1 Transition in Under 60 Seconds

Quick Tip: Perfect Your T1 Transition in Under 60 Seconds

The swim-to-bike transition is often where amateur triathletes lose the most time. Here’s a quick guide to shaving precious seconds off your T1.

The 60-Second T1 Breakdown

Elite triathletes complete T1 in under 30 seconds, but for most age groupers, targeting 60 seconds is a realistic and achievable goal. Here’s how to break it down:

Wetsuit removal: 15-20 seconds. Practice the aggressive pull-and-step technique. Grab your wetsuit at the lower back, roll it down to your hips, step on one leg while pulling the other free, repeat.

Helmet and sunglasses: 10 seconds. Pre-position your helmet open and ready. Glasses go on first, then helmet. One smooth motion.

Shoes and start: 15-20 seconds. If you’ve pre-mounted your shoes on the bike, this becomes simply getting on and rolling. Otherwise, slip-on cycling shoes save valuable seconds over BOA or Velcro systems.

Practice Makes Perfect

Set up a mock transition area at home or your local track. Run through the complete T1 sequence at least twice weekly during your taper period. Muscle memory is everything when you’re oxygen-deprived coming out of the water.

Time yourself and keep a log. You’ll be surprised how quickly those 90-second transitions become consistent 60-second transitions with dedicated practice.