Have you ever seen the results of the most recent event and noticed that some people have a 30-40 second shift from bicycle to running? It's time to go to school quickly and learn how to do the same split. Here's how to do it [for the right leg advantage athletes, if your left leg is dominant, just convert the side]:

About 10-30 seconds before disassembly, stretch down and remove your right shoe and slide your foot out [and stabilize the shoe with the ring behind the shoe]. Make sure your right leg is at the top of the pedal stroke so your feet can reach.

Put your shoes on top of the shoes you just removed from above [don't worry, you can still use your feet on the shoes].

Now at the top of the left pedal stroke, stretch down and do the same for the left shoe. You should now step barefoot on the top of the pair of shoes.

Before getting off the line, stand up from the saddle and swing your right leg backwards…

Lightning fast bicycle running triathlon transition was originally published on Spring