Transition Practice Session: T1 and T2 Rehearsal Drills

Session Overview

This dedicated 30-minute drill session focuses on rehearsing T1 and T2 mechanics so that transitions become automatic on race day. Most athletes train every discipline but never practise the transitions that connect them — this session fixes that.

What You’ll Need

• Wetsuit (for T1 practice)
• Bike helmet, sunglasses, cycling shoes
• Running shoes with elastic laces
• Tri suit or kit you will race in
• Race belt with number (optional but recommended)
• Towel and small transition mat

Warm-Up (5 minutes)

Jog easily for 5 minutes to raise your heart rate and get into the mindset of movement. Then lay out your transition area exactly as you would set it up at a race — towel flat, helmet on handlebars, shoes positioned, number belt ready.

Main Set

Repeat each transition drill 5-6 times, timing yourself and aiming to improve with each repetition.

• T1 drill: Put on wetsuit (or simulate exiting swim), then remove it, put on helmet and shoes — target under 90 seconds
• T2 drill: Dismount bike (simulate running in), rack bike, swap shoes, put on race belt and hat — target under 60 seconds
• Full T1+T2 combined run: 5 minutes easy jog, into T1, 5 minutes jog, into T2 — done at race effort

Cool-Down (5 minutes)

Easy walk with light stretching. Take stock of what felt awkward — buckles you fumbled, laces that took too long, kit placement that was not intuitive. Adjust for next time.

Coaching Notes

• Elastic laces in running shoes save 10-20 seconds alone — switch to them if you have not already
• Helmet clip should be the first thing you close when mounting the bike section, every time
• Practise running in cycling shoes if you plan to wear them from T1 to the mount line
• Do not wear socks if you plan to race without them — practise as you will race