T2 (Second Transition)

Bike-to-run transition in a triathlon. Often called the "fourth discipline" of multi-sport racing.

t2transitionbike to runtriathlon

Understanding T2 (Second Transition)

T2 is the second transition — from cycling to running. It begins when you dismount your bike at the "dismount line" and ends when you start running the final leg. T2 is simpler than T1 (no wetsuit), but your legs are spent from biking and the transition to running feels terrible for the first mile.

The bike-to-run transition is often called triathlon's "fourth discipline" because it requires specific adaptation. After hours in a cycling position, your quads are locked short, your hip flexors are tight, and your running muscles haven't fired in a while. The first 5–10 minutes of running feel awkward and heavy — this improves with brick workout training.

Fast T2 execution: rack your bike, swap helmet for a hat or visor, change from cycling shoes to running shoes (or pull off bike shoe covers if you ran in your bike shoes), grab nutrition and number belt, and go. Elastic laces on running shoes eliminate the need to tie and save 15–20 seconds.

Key Facts: T2 (Second Transition)

Key facts and insights about t2 (second transition) that every endurance athlete should know.

T2 covers

T2 covers: dismount line → rack bike → change shoes → start running

Elite T2 times

Elite T2 times: 20–40 seconds; average age-group: 1–3 minutes

Helmet comes OFF only AFTER bike is rack

Helmet comes OFF only AFTER bike is racked (penalty otherwise)

The "fourth discipline"

The "fourth discipline" — the bike-to-run transition is a unique challenge

Pro Tips: T2 (Second Transition)

Use elastic laces (lock laces) on your running shoes — no tying means a 15–20 second saving

Practice brick workouts (bike then run) regularly so the heavy-legs feeling is familiar

Keep T2 simple: the fewer items you need to change, the faster you're out

Have your running gear laid out on a towel for easy visibility and clean feet

Frequently Asked Questions About T2 (Second Transition)

Your quads and hip flexors are locked in cycling position, and the impact forces of running are completely different from the smooth circular motion of pedaling. Your body needs a few minutes to recalibrate. This sensation ("jelly legs") improves dramatically with regular brick workouts in training.

Most experienced triathletes skip socks entirely or use thin, pre-positioned socks. In sprint and Olympic distance, the 30 seconds spent putting on socks is meaningful. For Ironman, where you're running a marathon, socks can prevent blisters and may be worth the time.