The Triathlete Blueprint Newsletter #120-Why Ironman Triathlon Transitions Are a Different Game

Yan Busset
Aug 16
7 min read

Read time: 6min.

By Coach Yan Busset

Mastering Transitions in Long-Distance Triathlon

You’ve done sprints, maybe an Olympic distance, and now you’re stepping up to your first 70.3 or even a full Ironman. In long-distance racing, transitions require a different mindset and preparation. They are more like a short reset between disciplines that must stay smooth, stress-free, efficient, and quick. Even if the race is long, there’s no reason to waste unnecessary time. In this article, we’ll look at what makes long-distance transitions different, what really matters, and how to get the most out of them so that nothing gets in your way to the finish line and that finisher medal.

How Long-Distance Transitions Differ from Short-Distance

If you are used to sprint or Olympic triathlons, you know the drill: shoes clipped to the bike, flying mounts, running barefoot in the shoes, no socks, every second counts. That’s the short-course mindset. Long-distance is different. The setup is different, the way you prepare is different, and your priorities change.

In most long-distance events you don’t have a small box next to your bike. Instead, you’ll be working with transition bags. At T1 you grab your bike bag, put on your cycling gear, and drop your swim gear in the same bag. At T2 you collect your run bag, change into running gear, and leave your cycling equipment inside. This changes how you think about organization. The transition is not a blur where you throw everything on in 30 seconds, but rather a controlled moment where you get yourself ready for hours ahead.

And that’s really the key difference. A transition in Ironman or 70.3 is a small reset where you switch from one discipline to another, and if it stays smooth and systematic, you set yourself up for a better race.

The Systematic Mindset

A good long-distance transition is not chaotic and it is not rushed. It is something systematic that you’ve rehearsed before. Personally, I like to repeat the order of steps in my head during the last hundred meters of the swim. I also visualize where my bag is in the transition zone, where my bike is, where the exits are.

The day before the race I walk the entire transition path, from swim exit to bike exit, and from bike exit to run exit. Sometimes I even film it with my phone so I can watch it the night before. This makes everything automatic on race day. I know exactly where to go and don’t waste energy hesitating. I can’t count how many times I’ve seen triathletes standing lost in the middle of the transition area, looking left and right because they can’t find their bike.

And here’s a fun hack: If this does not help and you are fast swimmer that struggle to find your bike in the transition area, just slow down and come out of the water amount the last one, your bike might simply be one of the last ones still there. Easier to spot! ;P

Equipment choices that matter

Let’s start with the helmet. Most aero helmets are a bit tricky to put on, especially around the ears when you are wet and full of adrenaline, so practice until it feels smooth. Fortunately, newer designs are a bit wider and easier to handle, while also improving aerodynamics across the shoulders. You choose an aero helmet for the aero benefit, but you still need to practice putting it on correctly so you don’t lose time or nerves.

For the bike shoes, I generally ride 180 km without socks and it is no problem. That is why I really like specific triathlon bike shoes. Many athletes are fine using standard cycling shoes in long distance, but I prefer triathlon-specific ones. And it is not just about the marginal gain of putting them on and off faster. They are designed with generous ventilation that keeps the foot cooler, they help avoid overheating after several hours on the bike, and they drain water so they dry quickly. They don’t trap water inside, which is a big advantage if you are racing in the rain or coming straight out of the swim with wet feet. They are meant to be used barefoot, and in cycling there is much less friction compared to running shoes, so it usually works fine. This is also why I prefer not to put socks on at T1, because with wet feet it is harder and slower to get them on properly. It makes more sense to wait until T2 when the feet are dry. A small tip here: I also put baby powder inside my bike shoes. It helps absorb moisture and reduces the risk of rubbing when riding sockless.

For the run shoes, socks are where I take the time. At T2 I put them on carefully to avoid wrinkles that cause blisters, and this is the moment when it is easier to do so with dry feet. I also recommend elastic laces. They are not just a time saver, they adapt naturally when the feet swell in the marathon, which reduces pressure and plantar pain. Before putting on the socks I like to apply a special anti-friction cream between the toes and on sensitive areas. And of course, I sprinkle baby powder inside my running shoes too. It helps keep the feet drier over the marathon, limits friction, and greatly reduces the risk of blisters late in the race.

Trisuit and clothing choices

Modern long-distance trisuits are designed to stay on from start to finish, with a chamois that is comfortable, dries quickly, and often includes a pitstop-friendly front panel. Changing into a separate bike kit and then a run kit is possible, but it costs valuable time, especially when you are wet. Any fold or poor adjustment can quickly turn into a hotspot that will punish you later. And remember: nothing new on race day. Only use gear and clothing you have already tested successfully in training, and resist the temptation to show up in the flashy new kit you just bought at the race expo.

Adapting to Conditions

One thing that often separates experienced triathletes from beginners is how they prepare for weather. Conditions can change quickly, and you want to be ready. If the forecast looks uncertain, put options in your transition bags. Maybe you’ll need a light vest or windbreaker, overshoes if it’s cold, clear glasses instead of tinted, or both pairs just in case.

And don’t forget the sun. A long-sleeved trisuit protects your shoulders and is often the aero choice. But if you’re racing sleeveless, apply sunscreen in transition. Sometimes volunteers are there to help, but sometimes not. Hours under the sun without protection will punish you.

Nutrition in Transition

Transitions are also a good time for a small nutrition reset. Take a gel, sip some water, and breathe. At T2, I like to take for the run a soft flask filled with gels. It’s like having a mini aid station in your pocket. Instead of wasting time opening individual gels, I already have them prepared, and I can start the marathon with consistent fueling. It is the same logic as putting all your gels into one bottle on the bike. Simple, practical, and efficient.

Preparing the Body for the Switch

You are moving from one type of effort and posture to another, and you can make that switch smoother with some tricks.

At the end of the swim, kick more in the last hundred meters. This brings blood back to your legs and avoids that dizzy, unsteady feeling when you stand up after being horizontal.

At the end of the bike, increase your cadence slightly and sometimes stand on the pedals to loosen your legs. This makes the first steps of the run easier.

And when you start the marathon, be careful. You may feel fresh because you’ve changed position, but it’s a false freshness. Many athletes start too fast here and pay for it later with the famous marathon wall. Hold back, stay controlled, and remember the race is long.

Don’t Burn Matches in Transition

Another common mistake is to sprint in the transition area. The crowd is cheering, the adrenaline is high, but this is not the place to waste energy. Every unnecessary anaerobic effort burns glycogen you’ll need later. Keep moving, but stay aerobic and systematic.

The same principle applies at the beginning of the bike. Many athletes push too hard in the first kilometers, either because they are happy to be out of the water or because the crowd is pushing them. But the first kilometers are about finding your rhythm, not setting records. The same goes for the run. Be patient, and your race will thank you later.

Transitions in long-distance triathlon are not about chaos or speed at any cost. They are about preparation, routine, and efficiency. Think of them as a reset between disciplines where you set yourself up for the hours to come. Plan your gear, adapt to the weather, use small tricks for comfort and protection, and practice the change of discipline.

Done right, transitions will not just save you seconds, they will save you energy, skin, and sometimes your race. So in training, don’t just swim, bike, and run. Practice transitions too. They are the hidden fourth discipline that will carry you all the way to that finisher T-shirt.