Ok I was reading a last post and that got me thinking. How can leaving your shoes clipped into the pedals save you time. This is how my transistions go...

1 out of the water run back to T1 while running tear off swim cap and googles...
2 grab my towel dry off hair and body as best I can quickly
3 sit on towel put on socks and cycling shoes
4 sprint to the start line where I can mount my bike
t1 over

My problem is if my shoes were clipped in I still have to put on my socks which is the longest part. Then after that I have to run in just my socks to the mount dismount line. then I get to toy with putting my feet in my shoes while trying to ride.

Some on PLEASE tell me where I am wrong and how this will put me into much lower t1 t2 times now I am sitting at 3 minutes best case senario for T1 with no wetsuit...

Ok I was reading a last post and that got me thinking. How can leaving your shoes clipped into the pedals save you time. This is how my transistions go...

1 out of the water run back to T1 while running tear off swim cap and googles...
2 grab my towel dry off hair and body as best I can quickly
3 sit on towel put on socks and cycling shoes
4 sprint to the start line where I can mount my bike
t1 over


For T1 I don't leave my shoes clipped in. All I do is run to the bike (if I can find it!) while taking off swim gear, put on helmet and shoes and run to mount line. I don't dry off or put on socks. I put some baby powder in my shoes and they have a air hole in the bottom so my feet stay dry. For training I always wear socks, but it is just one less thing to do in T1 for race day and I haven't had any problems. I have a gel taped to my top tube, and my sunglasses slipped around one of the brake or shifter cables.

I don't think that having your shoes attached already is that great of a time saver. At one of the bigger tris I did in June, I had told my g/f to watch the leaders out of T1. She said many of them had their shoes attached but were having real trouble getting on their bike. Hobbling around and having shoes fall off their pedals. I have tried to mount with my shoes on already, but have had some of the same troubles. I just would rather put them on in T1 and then run to the mount line.

For T2 I slip the shoes off when I can see the transition area, then just pedal with my feet on top of the shoes. I have found this to be the best little thing I can do to speed up my T2. I can run faster through T2 and only have to worry about taking off my helmet and putting on my running shoes and number, then starting the run. I take off my sunglasses the same time I slip my feet out and put it back on the cable. I am sure there are some other time savers and I would be willing to try them out, but I have my transitions down to around a minute or less, again as long as I can find my bike. These are what I have found work for me.

I like to wear socks.
I don't think the extra 15 seconds to put on socks really matters to me. Of course, I then have to jog to the bike start with my bike shoes rather than run barefoot, but again, having my T1 be a bit longer isn't going to make or break my day. I like to be comfy.

Two things... First, while I'm putting on my shoes I'm moving between 15 and 20 mph, your not moving. Second, when you're running to the mount line you have unnatural cleats on the bottom of your feet and are probably not as fast as possible.

But I don't dry off either.

This is how my transistions go...

1 out of the water run back to T1 while running tear off swim cap and googles...
2 grab my towel dry off hair and body as best I can quickly
3 sit on towel put on socks and cycling shoes
4 sprint to the start line where I can mount my bike
t1 over.

My short course T1

1. Run up to bike, already having removed cap and goggles, unzipped weatsuit and pulled down to waist.
2. Pull wetsuit to ankles, kick off ankles with feet whilst putting on helmet.
3. Run out of transition and mount bike
4. Put on shoes once up the road and at speed.

Two things... First, while I'm putting on my shoes I'm moving between 15 and 20 mph, your not moving. Second, when you're running to the mount line you have unnatural cleats on the bottom of your feet and are probably not as fast as possible.

But I don't dry off either.

+1

With the shoes already on the bike, I don't bother getting my feet into the shoes until I am up to race speed! Then quickly get my feet into the shoes - specific tri single strap shoes with pull tab on the heel (practice makes perfect!). I only bother pulling on the shoes in transition during IM where I will wear my 3 strap road shoes.

I put talc in the shoes and don't bother with drying my feet and wearing socks.

The tri specific shoes are a BIG help.

1. They have a wider entry mouth then standard road shoes, which makes putting the shoes on, while the shoes are on the bike, that much easier

2. They have a nifty little nylon loop on the top of the heel that allows you to slip the shoe over the heel once you get your foot in

However, I dont wear tri shoes now. I did, but I started using good old fashioned toe clips for my short course tri's and du's when my old shoes died and went to shoe heaven. I am duathlete now, and I repeatedly get sub 30 second T1's and T2's becauseI never have to change shoes. Granted, clipless pedals dont allow as much power transfer as clippless pedals, but they are better then flat pedals.

LAstly, heres a good tip that a friend of mine who wins alot of the local du's around here passed onto me. He uses rubber bands to keep his shoes level on the bike. As soon as he starts riding, the rubber bands snap. Dont ask me about the details of this arrangement; I am just passing on what he told me. I have never tried it - I dont know what he rubber bands his shoes to - I would assume the crank arms and chain stays.

In the few races I have done, putting my shoes on in the T1 didnt lose me any positions. It takes 5 seconds, and when it is time to bike, I can go full speed ahead. You cant tell me guys are at "race speed" and fidgeting with their shoes.

Also, running out of a transition area which has small debris and pebbles, as most do, is easier on a cleat than it is bear-foot.

Just my opinion.

So you people who leave your shoes clipped in for T1 what are your tips for keeping them 'up'?? I have tried rubber bands attached from the loops to hooks that I setup on my seat-stays, but I don't feel like they are very stable. Do you rubber band them to the cranks, or what? This was going to be one of my goals to have down for next season.

Try using the long rubberbands you get on newspapers or daisy chain a few smaller ones together. Attach the rubberband to the rear of the shoe (if you have tri shoes) and then to the post that forms the forward half of the V on your rear wheel, about halfway up. You can reach down and break it off as you ride and your foot is on the front side of the crank. Make sure the rubberband is not too short, or you'll break the opposite side before you get your foot on and the shoe will rotate down.

For T2 I slip the shoes off when I can see the transition area, then just pedal with my feet on top of the shoes. I have found this to be the best little thing I can do to speed up my T2.

I have only seen this for T2. It doesn't make sense to me to do it in the first transition.

I kept my shoes clipped in to my bike for the first time this year. For a sprint distance race, I went from a 2 min15 sec T1 last year to a 90 second T1 this year and a top ten T1 time. 45 seconds saved in T1 equals 15 sec per mile less on the run! You can't tell me this doesn't make a difference. I just let my shoes dangle, hop on at the mounting spot and take off. I'm usually into the shoes by the 1/2 mile mark. Just remember to practice the mount/dismount on training rides. It takes about 3-4 times to get a system down.

There's a reason the pros do it this way. It can be the difference from a PR vs. a good race or edging out your training buddy for a year's worth of bragging rights.

In this triathlon, how far was the bike rack from the point where you were allowed to start riding? Also, were you comparing the same race in the same transition location?

Also, your post sort of implies that it takes you 45 seconds to put on your shoes? I can get mine on in 15 seconds. Just one velcro strap. And I would rather run on my cleats than bare-foot. (actually, I find on an olympic distance race that it is worth spending an addition 10-15 seconds to put on a pair of socks. Not so much for th ebike, but for the run.)

Differant stroke for differant strokes.

And congrats on shaving that time! Yes, saving 15 sec per mile would be awesome, and certainly move you up the leader board!!

I have only seen this for T2. It doesn't make sense to me to do it in the first transition.

Like Triguy said, someone who has their shoes attached already is moving while they are putting them on. Someone who does not have them attached is stationary while putting on their shoes. One way is faster, but more technical, the other is safer but slower. Practice makes perfect, good luck.

Also, your post sort of implies that it takes you 45 seconds to put on your shoes? I can get mine on in 15 seconds. Just one velcro strap. And I would rather run on my cleats than bare-foot. (actually, I find on an olympic distance race that it is worth spending an addition 10-15 seconds to put on a pair of socks. Not so much for th ebike, but for the run.)

The forty five seconds included drying my feet enough to get socks on in a somewhat straight manner, then shoes. There was about 10-15 seconds gained this year over last year due to swifter wet suit extraction. I found barefoot running faster through the grassy T1 area. In my bike shoes it's more of a hobble then a run. Like you said, different strokes for different folks.

Hi everyone,

I have my first tri in a week and though I'm NOT going to try the shoes clipped in thing for my first race, I'm curious about it.

I don't really understand how you get into the shoes while riding. I noticed someone said you pedal with your feet on top of your shoes but how do you open the straps while riding. Do you just reach down and open each shoe, slip your feet in and then reach down and strap them closed?? I don't see how this saves time since you must stop pedaling while getting your feet in. Perhaps I just don't understand the logistics....:)

I run out of T1 with my helmet on and shoes on bike. I then hop on the bike and place my feet on tops of my shoes and get going to ~20 mph. One to speed I can coast while I reach down and slip my foot into shoe. After foot is in, pedal back up to 20 and then strap closed. Back up to 20, then other foot in, then 20mph, then strap. If I'm smooth I don't need to pedal back to 20 mph, or sometimes I get one foot right in the shoe leaving T1. Either way, I am putting on my shoes at 20 mph.

I run out of T1 with my helmet on and shoes on bike. I then hop on the bike and place my feet on tops of my shoes and get going to ~20 mph. One to speed I can coast while I reach down and slip my foot into shoe. After foot is in, pedal back up to 20 and then strap closed. Back up to 20, then other foot in, then 20mph, then strap. If I'm smooth I don't need to pedal back to 20 mph, or sometimes I get one foot right in the shoe leaving T1. Either way, I am putting on my shoes at 20 mph.

Ahhh, that makes complete sense! Thanks!