Want to shave a minute or more off your duathlon time without much effort? Master your transition. With a seamless, speedy transition, you can get a jump on your competitors and place a few notches higher in your age group. If you’re trying to qualify for Team USA, every place matters.
The duathlon transition is less cumbersome than triathlon—no wetsuit to peel off, no wet clothes. Helmet, shoes and bike are your three key components to master. Here, age group aces (and one pro) from across the United States and Europe share their tips for a faster transition.
Alistair Eeckman, professional athlete, Berkeley, CA
Albert Harrison, Moscow, Iowa
“Practice at home and rehearse on race morning by running through the transition area. Running out barefoot may give you a fast T1 split, but if you’re fumbling with your shoes while you’re getting going on your bike, you’re likely to lose some time.”
“Be sure to look at the last half mile of the bike course and make a note of when it would be safest/fastest/easiest to get your feet out of your bike shoes. If it’s uphill or technical, it may be best to dismount and run in to T2 with your bike shoes on. Click, clack…”
Jim Girand, Palo Alto, CA
“Get power straps [for your bike] and wear your racing flats. With training they will be just as good as cycling shoes.”
Wolf Hillesheim, El Sobrante, CA
“Make sure your bike is in the right gear when you mount. In sprint races, use the [Power Grips] or Pyro Platforms—if you can find them! Then you can use your racing flats—no bike shoes. It’s quicker, and there’s less chance of cramping on the second transition.” (Read more about Wolf here)
Steve Fung, Orinda, CA
“Little things matter in the bike transition. I always try to ride my bike before setting up in T2. Make sure the wheels are smooth, no rubbing. Check skewers a couple times to not stress about it when racing. Make sure brakes are pulling correctly and air pressure feels right.
“Shift through gears a couple times to make sure rings and cassette shift smooth. Make sure it’s in the right gear for a speedy departure and crank arm is at the three o’ clock position.
“Make sure your helmet fits comfortably—check straps and clip. Make sure glasses are the right tint. I have a couple different tints depending on terrain and lighting. I frequently use high-contrast yellow for shadowy rides. Make sure water bottles are tight in cage, bottles open, and tool kit [if you carry one] is in place and complete.”
Claire Steels, Steels Fitness, Mallorca
“Practice makes perfect. Look for an easy way to spot your bike, such as a tree or bin. Make sure you leave your bike in an easy gear—you only make that mistake once!”
Bradley Williams, Westland, MI
“Speed laces in shoes. Little or no extra gear at your transition spot. Practice, practice, practice.”
Mark Griffin, Suffolk, England
“Don’t rush and don’t try anything you haven’t practiced in training. It’s far easier to gain 30 seconds on the bike or run over panicking and messing up in transition looking for single seconds.”
Nate Deck, Raleigh, NC
“Keep it simple. The less you have to do, the quicker you will be. Lay everything flat: race belt, helmet with straps open, shoes… Also, run through transition mentally on race morning when you set up your transition area.”
Pamela Semantik, Cleveland, OH
“I do not do a flying mount or dismount. I have seen all kinds of bad stuff happen, and it’s beyond my skill level. The way I see it, if I take a couple extra seconds to dismount the way I know how, I may have just saved myself some time (and embarrassment, and possibly injury) if I flub the flying dismount.”
Angie Ronsettler-Ridgel, Cleveland, OH
“I use a ‘cross dismount technique after I get my feet out of the shoes. I have not perfected the shoeless remount, so I put my cycling shoes on in transition.”
Got any transition tips? Share them in the comments below.