Only one segment remains and you can still earn a few seconds in the transition. Read, practice and learn how to do it.
Unbutton and pedal barefoot.
Set the point at which you will begin to undo your shoes, take off your shoes and continue pedaling with your foot on them so that you do not get caught in a complicated situation (climb, roundabout, turn, etc.). Continue like this until the dismantling line.
Get off without braking sharply.
Before reaching the dismantling line go reducing the speed so that when you are right in front you can pass a leg to the opposite side to get off the bike in motion
Hang the bike.
The first thing just to get to your area of the box is to place the bike in the bar.
Take off your helmet.
Quickly undo the helmet and place it in the basket. If you leave it for the latter it is possible that you forget it, go running with it and have to leave it again.
Put on your shoes.
Take advantage of the fact that you have squatted down to put on your helmet to put on your shoes. It will be much faster and easier if you have elastic cords and you have made sure to leave them with the size according to your foot.
Grab other accessories and run.
If you like to wear a visor or cap in the race, pick it up quickly and place it while you are running out of the transition.
Of all these tips what you should practice the most is the descent of the bicycle until you reach a level of safety that allows you to do it in competition. The rest of actions must be automated, thus avoiding unexpected oversights.
Laura García Cervantes
Dra. Science of Physical Activity and Sport
Club Trikatlón Tres Cantos Sports Director
Triathlon and Swimming Senior Trainer
Paratriathlon Specialist Trainer