By Anton Macasieb

A fast transition out of the water saves time, costs next-to-nothing, and makes you look like a total badass. So, why not?


Still remember where you left your bike?

(Photo courtesy of

Technique while in transition is often an afterthought in the minds of most new or amateur triathletes. You either quickly learn your lesson to respect T1 after a harrowing experience coming out of the swim, or keep on racing without giving it much thought. The truth is, cutting time in transition is one of the easiest things you can do to save entire minutes and make your PR. After all, time at T1 is probably better spent on the bike. Here are a few things to consider:

Part 1 :  Simulate the Swim Exit

It’s far easier to dolphin dive through the water as it gets past your knees.

(Photo courtesy of

1. Know the Terrain

The shoreline can vary considerably based on a few factors (such as general terrain, race set-up, tide, and path of entry), and the last thing you would want come race day is a surprise waiting for you at the exit. Remember that in the water, you want to stay in an optimal freestyle position for as long as possible. As the water gets shallow, you might choose to start running, or dolphin diving (which can be far more efficient for waist- or knee-deep water)

In some races, the terrain out of the water can matter as well. The ground can be quite rocky and the bike area quite far, making your way to T1 a little hell for the unprepared. Some races will allow you to leave shoes close to the shore to help you run faster, and save you from the trouble of running on painful ground.

2. Get Used To the Change Of Pace

For long courses, your heart rate will likely peak as you exit the water, just as you pick up the pace to start a run to your bike and begin to recruit your leg muscles. You might even feel lightheaded or dizzy as your body changes its orientation.

Should you have a chance to do an open water swim, simulate this event by practicing the swim exit. As you exit the water, transition into a run for a short distance before entering the water again. Repeat three to five times to get used to the sensation and allow yourself to run out of the water instead of walking and catching your breath.

3. Think About What You’ll Bring Into the Water

What you’ll have with you in the water can affect your transition setup. Athletes will usually take their watch and gels with them in the water especially if they have pockets on their kit that make it friendly for the swim.

A special note for wetsuits: In colder races, a wetsuit has the additional benefit of allowing you to swim with your bib or any compression sleeves you might have underneath it (including your watch and timer chip, which can snag). You can save a considerable amount of time by rolling down the top of your wetsuit as soon as you leave the water (as it gets tougher to take them off the drier they get), and applying Vaseline over your legs.


“Hmmm, I wonder if I can make the movie later.”

(Photo courtesy of

4. Bonus: Don’t Look At the Watch!

An incredible amount of race photos taken at the swim exit are of athletes looking at their watch. I’m telling you : It’s OK. Let the data be a little inaccurate and switch your timer a little down the road. Instead, give the camera a big smile.

Part two of this article, coming soon, focuses on managing your bike area and how to come out of it… like a bat out of hell!

ms_profile_antoniomacasiebAntonio Macasieb joined the world of triathlon in 2014 when he placed a bet with his peers on who could finish a local race the fastest with no training and no preparation (he didn’t win — but he blames his bike). Thanks to the sport’s energy, community, and attitude, Antonio has not looked back and continues to improve his technique, break his personal records, and connect with the local triathlon scene. When he’s not training with FIT+ Academy, he’s probably busy with an excuse to skip today’s swim workout.