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Last week we went over some time saving tips for the swim to bike transition - T1. This week we will discuss the bike to run transition, also known as T2.

It never fails, when we come back from our bike leg in a race, no matter how long or short, we're going to be slightly disoriented. It's hard enough sometimes just finding your shoes, let alone making sure you have everything you need for your run. These tips will help you get moving towards the finish line a little bit faster.

1) Take your feet out of your shoes before you reach the dismount line. You don't need to do a cyclocross type dismount (though it will save a couple seconds), but you will already have your shoes off. And again, it's easier to run barefoot than in cleats.
2) Your bike doesn't have to be racked pretty, just make sure it is in your spot.
3) Now take off your helmet. Some people like to leave it on for the run, and you'll definitely be able to find your race photos if you do. But make sure you have your bike back in the rack before you unbuckle and remove your helmet.
4) Have your socks rolled so they slide right on your feet if you wear socks.
5) Use elastic laces on your running shoes - this can save you at least 10 seconds.
6) Race belts and hats and sunglasses can all be put on while you run. Once the shoes are on, grab anything else and run! If you need to take a sip of water or something, you can, but many races will have an aid station at the transition exit - so grab that water while you are moving!
7) Know where the run start is before the race begins. You don't want to waste any time figuring out which way to run, so plan ahead.

My final tip, is that in order to get efficient in transition, you need to practice. You can practice T2 every time you ride. Set up your transition area, then when you return from your ride, do everything as you would in a race, except you don't have to run. Just taking a couple steps with all your gear will suffice.

If you have any questions or comments about these tips, please comment below or visit my website at http://neoendurancesports.com and click on the 'Contact Us' Tab.

Coach Nicole is the founder and head coach for NEO Endurance Sports & Fitness, a Colorado-based endurance sport coaching company. She is a USAT Level 1 Certified Coach and also coaches triathlon for Team In Training. For more information, please visit http://neoendurancesports.com.

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