T1 (First Transition)

Swim-to-bike transition in a triathlon. Fast T1 times can gain you minutes over competitors.

t1transitionswim to biketriathlon

Understanding T1 (First Transition)

T1 is the first transition in a triathlon — from swimming to cycling. It begins when you exit the water and ends when you mount your bike and cross the "mount line." Fast T1 times involve stripping your wetsuit, putting on a helmet, grabbing your bike, and getting moving — all while your heart rate is elevated and your balance is off from horizontal swimming.

A smooth T1 can save 2–5 minutes over a fumbling one, which is "free speed" that requires zero fitness. The key is preparation: knowing exactly where your bike is racked, having your gear laid out in the right order (helmet on top, shoes ready, number belt visible), and having practiced the sequence many times.

Wetsuit removal is the biggest T1 time saver. The trick: unzip and peel to your waist while running to transition, then step on one ankle while pulling the other leg free. Body Glide applied to wrists and ankles before the race makes removal dramatically faster.

Key Facts: T1 (First Transition)

Key facts and insights about t1 (first transition) that every endurance athlete should know.

T1 covers

T1 covers: exit water → remove wetsuit → helmet on → grab bike → mount line

Elite T1 times

Elite T1 times: 30–60 seconds; average age-group: 2–5 minutes

Helmet must be buckled BEFORE touching y

Helmet must be buckled BEFORE touching your bike (penalty if not)

You cannot mount the bike until crossing

You cannot mount the bike until crossing the designated "mount line"

Pro Tips: T1 (First Transition)

Apply Body Glide to ankles and wrists before the swim — wetsuit comes off in seconds

Practice T1 at home: lay out gear, simulate running from the water, and time yourself

Helmet goes ON FIRST, always — touching your bike with an unbuckled helmet is a time penalty

Memorize your rack location: count rows and use a visual landmark (a flag, sign, or tape on the rack)

Frequently Asked Questions About T1 (First Transition)

Beginners: put shoes on in transition — it's simpler and you won't risk crashing. Advanced triathletes: pre-clip shoes to pedals and slip feet in while riding. This saves 15–30 seconds but requires practice. Don't try bike-mount shoe techniques in a race without extensive practice.

You MUST run with your bike to the mount line — riding in the transition area is a penalty. Hold the bike by the seat or handlebars and jog. Practice running alongside your bike so it feels natural on race day.