If you always wonder how the pro triathletes have their T1 and T2 times way under a minute where you would take 2 or sometimes 3 minutes, here’s the answer.

Know the transition area – First thing Elite athletes do when they arrive at the race site is study the details of the transition area; The exit of the swim and bike, the entry of the bike, mounting and dismounting lanes and where is the best position to rack your bike (usually as close to the bike exit as possible reducing the time you have to run carrying your bike).

Get your bike/running shoes ready – Make sure your bike is in the right gear for the course. If you know that you have to climb a hill right off the transition area, don’t leave your gear on the big chain ring. If it’s a flat course or at least starts flat, definitely put on the big chain ring for best usage of your power output and also to save time with shifting. Rack your bike from the saddle, put your helmet on the handlebars (with the straps already open) facing you so you don’t have to turn it around. Leave your sunglasses with the arms open inside the helmet (put it on before you put the helmet on so you don’t pull them off with your helmet in T2). Clip your shoes on the pedals and make sure the straps are opened and not grabbing the chain rings. Put the cranks on a 9 o’clock position so your shoes won’t hit the ground, or even better use rubber bands to secure the shoes on the position. Put your running shoes in a position ready to put them on, use the "speed laces" (elastic lace shoes) that don’t need to be tighten, pull the tong of the shoes out and turn it forward to facilitate the entrance of your feet. Baby powder is a great trick to speed the slide into the shoes (bike or running).

Jumping on your bike – Yep, that’s what they do and it’s called "flying mount". You can smoothly and safely jump onto your bike when on the move, all you have to do is practice. After you get your bike off the rack, push it trough the saddle (you can run better and have a better vision of the transition/people around), when you get to the mounting lane, find your space (preferably not behind someone) hold the handlebars with both hands, clear the lane, tilt the bike to the left a little and start the jump. You have to land on the saddle on the inside of your upper thigh. It should be a gentle movement, landing light. The best way to do is to double hop. Hop once (with your left foot) to give the height you need to throw your (right) leg over the saddle. Time it so that the inside of your thigh hits the saddle at the same time your left foot would hit the ground. This will make your landing on the saddle more gentle. Quickly hop off your left leg, keep your legs a little bent (not to hit the cranks in case they’re moving) and step on the top of the shoes. Get a little speed and one at a time, using your hand to hold the front of the shoes, slide your foot in and strap the velcro. Don’t forget to look up and forward so that you won’t crash into somebody.

Getting off the bike – When you are about 100 to 150yds from the dismounting lane, unstrap your shoes (preferably without looking down), one at a time, put your foot back on the top of your shoes. With about 40yds to go, find a clear space, take your right leg over your bike, behind the saddle and put it behind your left leg, cruise a little and when you’re about 10yds from the lane, move your right leg between your left leg and the bike frame and step down in a running movement. Again don’t forget to look up and straight not to crash and to dismount behind the lane not to get disqualified.

If you’re not sure you can do this and are a little afraid to try, what about a grass field? If you fall on it, it might minimize the damage. Good luck and train safe!!

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