Transition Tricks

It may sound facetious, but, do a bunch of races and see what works for you. One of the best sources of instruction is experience.

Here's a video I took of a <30sec T2. Yep small race, but getting there early (for non-assigned rack races) has it's advantages of picking the best spot. Riding in with feet out of bike shoes, running dismount, run shoes with elastic laces, no socks, etc. Notice the guy who comes in second passes the other guy in transition. All less than 30 seconds. http://www.youtube.com/watch?v=W_MKLNX2wcA

As for the idea to put shoes on OUTSIDE of T2, I've never heard or seen of that. Obviously it doesn't save you any time so not sure how this would be an advantage. 

And get in the way when you come to a dead stop in the middle of the race course.

One that hasn't been mentioned...

Practice it.  Whatever you are going to do, have a system and follow it the same every time.  When you run up to transition, know what you are going for first, second, third like it's second nature.  Before every race I'll simulate both transitions a few times.  Set it up like I plan to on race day, and go through the motions.

What almost always screws me up... I forget to take the helmet off in T2.  I go straight for the shoes, grab my hat and race belt, then realize I need to unbuckle my helmet and put it down.  The more I practice though, the helmet coming off as I rack the bike is becoming second nature.

I don't necessarily believe there is "one" best way to do it, but if you have a plan and execute deliberately and efficiently, you will be faster than 90% of the people out there

http://www.youtube.com/watch?v=brHcsqKM_mo

If you wear a wetsuit, body glide on all the tough spots (thighs, knees, ankles, feet) and Pam on the suit from mid-thigh down.

Get there early and pick your spot. Even in ones that are "equalized"--meaning the sum total amount run to get in and out and in and out is the same--there will be a spot that favors your particular style of efficiency. 

Put your sunglasses, hat, race number belt on as you are running out of transition.

Elastic laces, or slip on shoes.

Know whether or not for SURE you are faster, and safer, with bike shoes on the bike or on in T1. Some people THINK they are faster, b/c they can do it...but in the end are not actually any faster. And, of course, there are those people who are bobbing and weaving all over hell and back trying to do it, which not safe.

No bucket/chair/stool, and no sitting, stopping to drink, open your gum, have a gu, no doing anything not directly related to putting on shoes (and helmet in T1) and leaving the area.

There are no tricks just practice and experience. Deliberate focused and efficient movement, not a frenetic rush works best. I put bike shoes on in T-1 but have my feet out on top of the shoes before the dismount line. I've never paid the least interest where my competitors where in transition, I would probably notice someone running out with their shoes in their hands thereby spoiling the "ruse".

I used to use my road shoes clipped to the pedals but found putting them on first didn't cost any time. If I get tri shoes I will re-investigate. Being out of them however helps with a fast T-2.

I found when I quit trying to be "fancy" and just stuck to the basics, early arrival in the AM, orderly and uncluttered transition and focused deliberate efficient movements my T times remained about the same or faster but I was less stressed and into the next activity with a better frame of mind.

My T1's and T2's are really fast.  It's the only aspect of Tri's that I can say I'm close to the pro level.  lol

For me, it took a little money to start with.  Buying Tri specific bike shoes and running shoes was the big part and also having a Tri suit.

For T1 I have my shoes clipped to my pedals rubber banded so they're up off the ground.  My helment is sitting upside down with the front facing forward and my sunglasses are sitting in the helmet.  I run up to the bike, put the glasses on, put my helmet on, clip it grab the bike and run.  as I'm running I put my left foot on the pedal which is facing forward and get up to speed with my feet on top.  With my bike shoes the velcro is open and sticking out away from the bike so as not to interfere with the chain.  The one secret I found to getting my shoes on while riding is to reach down on the inside of my thighs and grab the inside edge of my shoes.  Then I just pick my foot up and slip it in.  Pedal for a bit without doing the velcro to maintain speed and then reach down and cinch them up. 
For coming into T2 I just reverse the process and un velcro and grab the inside of my shoe and slip my foot out and place it on top of the shoe.  Then I just swing my leg over so my body's on one side of the bike and jump off at the line at a full run into transition.

T2 is very fast because I just park my bike, take my helmet/glasses off (unbuckle helmet while running) and pop my zoot shoes on (no socks or shoe strings) and go.

No matter what you do, if you have to put clothes on (socks, shirts, etc...), or tie your shoes in transition it will slow you down.

Also, practice practice practice if you want to be quick.  I probably did the above scenario 20 times at my house before my first race.  Jump on the bike, ride around the block, transition to running shoes run for 20 feet or so.  Rinse and repeat.

Except eating cake,  that's ok because time in transition doesn't count right?

i don't put hsoes on bike for t1 but i leave them on for t2 and I always have among the fastest T2s (best was 10 seconds flat) just throw on running shoes with elastic laces, grab hat, race number belt, glasses, and run put it on while ur running

With practice & proper execution, they can be faster. See the differences here: 

http://www.youtube.com/watch?v=rKWHELY0qxw&feature=endscreen

Otherwise I agree with you & spectators end up seeing these:

http://www.youtube.com/watch?v=pJx-f_uuRrw#t=0m20s

http://www.youtube.com/watch?v=o1hDKNqnUuM#t=0m29s

Cyclocross guys are WAY tougher though. Give 'em credit:

http://www.youtube.com/watch?feature=player_embedded&v=2-6Eb6B9RS0

watch this video...and then don't do it.

http://www.youtube.com/watch?v=NRKajY5GlyI

ie:  If you are leaving for a 40k bike ride and your shoe falls off...take .5 seconds to pick it up again...

All the tips already stated are very useful.  But the two additional items that were briefly mentioned that benefit me the most are:

1. Memorize the entrance and exit for T1 and T2.  Go over this 5 or more times prior to the race.  This will ensure no lost time of losing track of your stuff.

2. Mentally visualize each of your transitions before the race.  After I get everything set up and memorize the routes I find a place to sit and visualize the entire race and how I want it to go.  Then I go back through the transitions a few times in my head.  This helps as your mind will already be synchronized with your plan as you enter each time.

Good luck!

THIS..

Is why I do not attempt to clip my shoes to the pedals before hand.  I just put them on in transition. It may cost me 10 sec IN transition, but crashing and looking like a fool when trying to get my feet in the shoes OUT of transition will cost me more than 10 sec. 

Coming into T2 i will leave shoes attached but only for OLY's and shorter. 

Here are three good videos for transitions...

setup, T1 and T2

www.osbmultisport.com/transitions.html

- Adam