How to Mount and Dismount Your Bike in a Triathlon – Triathlete

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Most triathletes look at how to get faster swim, bike, and run splits in their race, forgetting that total time is greater than the sum of those three parts. In fact, the easiest place to save time in a triathlon is at the transition—particularly when getting on and off the bike. Knowing how to get on and off your bike efficiently — or, if you’re flashy, how to do a fly on and off — can be a big part of a new PR.

Are you looking for more tips on how to master your transition quickly and efficiently? Check out the Illustrated Guide to Racing A Triathlon.

What do you mean by “how you attach your bike”?

you might think Don’t you just hop on your bike and ride? Yes, that’s essentially it. But there’s an easy way, a quick way, and an even quicker way to do it.

How to assemble your bike: the basics

Basic bike mounting starts with putting on all your bike gear in T1, including your bike shoes (or, if you’re not using clipless pedals, your running shoes). You then take your bike off the rack in the transition area and walk (in your cycling shoes) to the designated mount line at the transition exit. When you reach the hang line, raise your leg over the bike’s top tube, clip a shoe into the pedal (or place your foot on the platform pedal), and push down to start rolling while doing your Lift your body onto the bike seat. Slip your other shoe into the remaining pedal and away you go!

The advantage of a basic bike mount is that you can take your time with the transition. If you’re furious and need to take a moment to collect yourself, the transition is the perfect place to do it. Gently push your bike to the mountain line, take a deep breath, and then mount.

But if you want to go fast, you can probably see how this simple bike mount can hold you back. Anyone who has tried walking in cycling shoes knows that it is not a graceful walk, but rather an awkward one clap-clap-clap. Try to run, and it can get even harder (or even more dangerous). For this reason, some triathletes are opting for the next level: the clip-in mount.

How to assemble your bike: Clipped in

In this mount you leave your cycling shoes attached to the pedals with all the fasteners on the shoes undone (laces, twist locks, etc.). Instead of putting on your cycling shoes in T1, take your bike off the rack in the transition area and walk barefoot (or socks, if you prefer) to the designated stop line at the transition exit. Here you lift your leg over the top tube of the bike, place your foot on your bike shoe and press down to start rolling while lifting your body onto the bike seat. Place your other bare foot on the second shoe; Once you have enough momentum to keep rolling, you can take small breaks from pedaling to reach down and slide your feet one at a time into your shoes and fasten any Velcro or dials.

This type of mount lets you run faster through the transition without clunky bike plates slowing you down. However, the time advantage of unclipping a clipped-in mount can be lost if you don’t have the control and comfort to maintain momentum and a straight line with your bike while reaching down to put on a shoe clipped to the pedal. More than one well-intentioned triathlete has been the victim of a low-speed tip-over while attempting to install a clip-in mount during a race. Don’t be the one who starts a pileup at the bike exit: practice your mounts many times on a bike lane or in an empty parking lot before attempting a race.

How to mount your bike: Flying mount

Experienced triathletes go a step further with the clip-in mount and make a so-called flying mount. The name comes from the artistry involved in this type of mount: a barefoot triathlete, with shoes already clipped and unclipped, walks along the bike to the line of ascent and then, without breaking the stride, jumps (or “flies”) onto the bike seat. After pedaling a few strokes to gain momentum, they reach down and slip their feet into their shoes.

While flying mounts are flashy, they really aren’t necessary in most non-drafting races. In addition, they can be dangerous to yourself and others. There are a lot of things that can go wrong with a flying mount, especially in the energy and chaos of race day. Incorrectly timing a flying mount or failing to get your leg high enough to clear the top of your bike will lengthen the transition instead of shortening it. If you want to make a flying mount in your race, practice it extensively in training and be aware of others around you at the mount line, which can often be crowded. Also note that some races don’t allow age group riders to make flying mounts – check the rules before your big event.

TIED TOGETHER: Are you doing your first triathlon this year? Here’s how to handle transitions like a pro

Video Credit: GRIT USA

So you get off the bike quickly and get through

way to destroy this bike course! On the final leg of the bike leg, you’re probably feeling pretty high spirits and thinking about the run ahead, but don’t overdo it. You still need to get off the bike, and just like getting on, there are easy and quick ways to do it.

How to get off the bike: The basics

Your basic exit is the same as your basic ascent, in reverse order. As you approach the descent line, you’ll spring your brakes to slow down. As you approach a point, take one foot off the pedal and place it on the ground next to your bike. After stopping, release the other pedal, swing your leg over the top tube, and then slide your bike to your spot in the transition while walking alongside with your cycling shoes.

Again, running in cycling shoes isn’t a fast-paced experience, so you can opt for a more efficient route instead: keeping your shoes tucked in.

How to get off the bike: Clipped in

As you near the end of your bike leg, bring one foot to the top of the pedal stroke. Undo any Velcro or twist locks on your cycling shoe and slip your foot out by placing your bare foot on the upper of the shoe. Squeeze your pedals a few more times, then bring your other foot to the top of the pedal stroke; to repeat. With your feet on your cycling shoes, keep pedaling until you reach the descent line. Slowly to a stop, then put one foot on the floor, then the other. Swing your leg over the top tube and slide your bike to your transition spot while walking barefoot alongside.

This multitasking move saves time in two ways. First, you can run more comfortably and efficiently than in your cycling shoes; They also reduce the time it would take you to open and remove your shoes in T2. Would you like to take even more time with your transition? Let’s look at how to make a flying exit.

How to get off the bike: Flying dismount

A flying dismount is much easier than a flying dismount and moreover safer. You start off with clips the same way you did the dismount, by taking your feet out of your shoes as you roll off. As you slow down near the line of descent, push the foot at the bottom of the pedal stroke up while pulling your other foot off the pedal. Swing your free leg to the other side and bring it in front of your pedal foot. Gently pull on your brakes, jump off the bike, and walk barefoot when you stop. Keep walking while pushing your bike back to your spot in the transition.

Again, practice your flying dismount on a bike path or an empty parking lot before attempting it in a race, and pay close attention to other racers dismounting near you.

Pro tips to get on and off faster

The line

Before your race, go through the transition and make note of where the bike ascent and descent lines are. It’s important to note that these lines aren’t suggestions, they’re regulations — you can’t get on your bike and start pedaling until you reach the mount line, and you must get off your bike before you reach the dismount line cross. This is for everyone’s safety, and you’ll get a pretty hefty time penalty added to your total time for not observing the lines.

helmet first

Your first step in T1 is to take off your wetsuit. The second step, before doing anything else, is to put on your helmet and fasten the chin strap. If you don’t have your bike on when you take your bike off the bike stand and push it towards the exit, you may be disqualified. The same applies to your return; Your helmet must remain on your head until you park your bike in T2.

rubber bands

If you choose to attach your shoes to your pedals for either a “tucked in” or “flying” mount, you don’t want your shoes to be spinning and flapping around (trust us). To prevent this from happening you will see almost every pro and many experienced non-professionals setting their cranks at 3 and 9 o’clock (looking at the bike from the drive side) and then tying a very very thin rubber band from the back of their shoe ( after snapping) on ​​the front derailleur (on the right side) and on the rear quick release (on the left side). This will prevent the heel of your shoe from dragging and then rotating, but when you step on the shoes the elastic will break off. Be sure to check it out did actually break because sometimes a very stretchy rubber band needs a little help breaking once you get going.

Nothing new on race day

We’ve said it before in this article, and we’ll say it again: practice, practice, practice! Whether you’re doing an easy climb or a flying climb, practice your swim-to-bike and bike-to-run transitions several times before race day. This boosts your confidence and skills, resulting in quicker transitions – and faster race times.

TIED TOGETHER: 4 simple tips for quick, Olympic-style triathlon transitions

Marcus Fitts is a former collegiate swimmer, 2020 USA Triathlon Coach of the Year, and Founder of GRIT USA, an adult multisport development team that pushes athletes to new frontiers, inspires communities, and creates sociocultural and economic change.