Fast Triathlon Transitions - The Elace guide!

Step 1 - Preparation

As I'm sure you've heard many times, preparation is key and at the risk of sounding like a parent, the same is certainly true of triathlon transitions. Of course, all races are different and the set up in the transition zones may change from place to place but the basic principles are the same. Make sure that everything is where it should be - either bagged up in a transition tent or laid out by your bike. In the latter case ensure the following is adopted:

Arrive at the race venue early and work out which is the best spot for your bike (if you have a choise). If there is only one entry and exit you could save yourself almost a minute in transition on this decision alone.
Your helmet is in a convenient place - preferrably upside down on top of your tri-bars
Sunglasses laid inside your helmet. You may need these even if its not sunny - not to be cool but to keep out those pesky insects
Your bike shoes are in a convenient place - prefferably already connected to your pedals for a quick get-away
Your running shoes are next to your bike on a towel - fitted with your best pair of Elaces elastic triathlon laces of course!
Race belt with number attached and hanging on bike
Depending on the length of the event you may have talcum powder in your racing flats or for Iron Man distance events you may even be wearing socks to prevent blisters
This may seem obvious but remember where your bike is! Look around you for fixed landmarks to look for when you come out of the swim. The transition area may look very different to when you set up so don't run around looking for a bike next to yours which isn't there anymore!

Step 2 - 1st Transition (T1) - Swim to Bike

In a pool swim, the first transition starts the moment your hand touches the wall on your last lap. In an open water swim the first transition offcially starts when you exit the water but for the purposes of this guide it starts a little before that. This is because as the water shallows in an open water swim it is often useful to adopt a "dolphin technique" wherby you dive towards the bottom of the water and thrust up again, ensuring the water is shallow enough to do so. You will get an idea when this is the case as your arms may already be hitting the bottom of the water. This technique is beneficial in the period when it is too shallow to swim but too deep to run.

If running is your best discipline then you already have a head start in transitions and no doubt the longer the run from the swim to the bike racking, the more you will benefit. That said don't sprint an 800m transition zone or you'll be on oxygen debt before the bike has even started! Upon leaving the water do the following (in this order):

Remove swim cap and goggles (while running to bike)
Reach behind, unzip wet-suit and peel down to waste level (still running for bike)
Arrive at T1, look for and locate bike

When you arrive at T1, try to stay calm. You are more likely to make mistakes and take longer over things by rushing. Less haste more speed as the parents would say! Perform the following tasks (in order):

Dump your swim cap and goggles
Peel off the remainder of your wetsuit, pulling lumps down to your ankles and then stepping out of it
Put on helmet (your are not allowed to touch your bike before you have done this)
Put on race-belt
Put on sun glasses
Unhook your bike and push out of transition, preferably by holding just the saddle with one hand. You should find that you can run quite fast while holding the sadlle in this way and you will be able to adopt the "bionic man technique" whereby you can take much longer strides than you would be able to if the bike wasn't there.
Once reaching the mounting line, mount the bike and peddle with your feet on top of shoes
Once up to speed and in an appropriate gear, slip feet inside shoes, one at a time
Pull the straps down on your shoes
Do some damage on that bike!
In Iron Man (IM) distance events, more personal hygeine may be in order for this transition such as washing off sea water and the application of sun tan lotion

Step 3 - 2nd Transition (T2) - Bike to Run

Theoretically, the second transition should be a lot more straight forward than the first but there are still plenty of ways to gain (and lose) time on your opponents. When approaching the transition area, unstrap your shoes and start peddling with your feet on top of your shoes as you did in T1. Make sure you dismount Before the dismount line and run barefoot (or sock foot) towards where your gear is. Then perform the following tasks (in order):

Rack your bike
Remove helmet (make sure you do this after racking your bike or you may incur a penalty)
Remove sunglasses
Put racing flats or running shoes on (with Elaces elastic triathlon laces fitted as always!)
Run!
Turn race belt around so that your number is facing the front
FInish it off with a storming run!