The Run - Transitions
- Chris Clarke
- Jun 19
- 3 min read
Updated: Sep 21
You rack your bike, swap your shoes, and set off on the final leg – the triathlon run. But what determines whether you finish strong or fade? It’s not just fitness. It’s the transition – and what happens between your ears. The run isn’t just physical. It’s mental. And it starts with a smart, streamlined T2, followed by a clear mindset to handle the discomfort ahead.
Running Before Your Feet Hit the Ground
T2: Small Decisions, Big Gains
Transition two (T2) may only take a minute or two, but it sets the tone for your run. Think of it as the bridge between fatigue and focus. A chaotic or unprepared T2 can sabotage your rhythm before you even take a stride.
Checklist for a Smoother T2:
Layout matters – Arrange shoes, race belt, hat/sunglasses in order of use.
Practice, don’t guess – T2 should be as rehearsed as your swim start or bike mount.
Kit choices – Will you wear socks? Use elastic laces? Need nutrition on the run?
Your goal: Reduce decisions. The fewer choices you have to make in the moment, the calmer and faster your transition will be.
Switching Gears: From Cyclist to Runner
T2 isn’t just physical. It’s a mental shift – from the rhythm of the ride to the reality of running on tired legs. This transition is where mindset can win or unravel your race.
Ask Yourself:
What words or phrases help you focus when you’re tired?
Do you rush the start of the run or settle in gradually?
Have you trained this moment – or only experienced it on race day?
Use brick sessions to rehearse this shift. Even a 10-minute run off the bike can teach your brain and body how to respond better.
Mental Tools for the Toughest Leg
Once you're on the run course, it’s all about your head. You know it’s going to hurt. The question is – how will you respond?
Try these strategies:
Chunk the course – Break the run into manageable sections. Aid station to aid station, corner to corner.
Use a mantra – Short, repeatable phrases like “strong and smooth” or “one step at a time” keep you grounded.
Focus on form – When fatigue rises, check posture, cadence, and breathing. Thinking about how you’re running distracts from how you feel.
Count steps or breaths – Creates rhythm, calms nerves, and anchors you in the moment.
But don’t wait until race day to test these. The time to practise your mental game is in training – especially when you're tired. In your next brick session:
Rehearse your T2 setup – Shoes positioned, belt ready, no fluff.
Choose one mental strategy – A mantra, step count, visual cue – and apply it as you head into the run.
Reflect after – What helped? What didn’t? How did your mind respond when the legs started to complain?
You’ve done the work – the swim laps, the bike climbs, the long runs. But race-day success often hinges on what happens in that fleeting moment when the bike ends and the run begins. Nail your transition. Sharpen your mental edge. And step into the final discipline not with dread – but with intent.
Coach tip: Practice visualising your T2 flow before key sessions – not just what you’ll do, but how you’ll feel and respond.
