14 May TINY CHOICES, BIG IMPACT
When it comes to race day, the little decisions can have a surprisingly big impact on both performance and comfort. From what you put on your feet to how you carry your nutrition; these seemingly small details can make your transitions smoother and your race more efficient. So, let’s break down some common pre-race debates:
Socks or No Socks?
The eternal question. Going sockless can save time in T1 and T2, but it comes at the cost of potential blisters, especially on longer courses or in hot weather. If you’ve trained sockless and know your shoes are forgiving, go for it. Otherwise, the 15 seconds you spend putting on socks might be well worth the comfort later on.
Clip Shoes into Pedals or Put Them on in T1?
Leaving your bike shoes clipped into your pedals and doing a flying mount looks pro and saves time, but only if you’ve practiced. For most athletes, putting on shoes in T1 is safer and still efficient. If using the clipped-in method, secure your shoes horizontally with rubber bands looped from the heel to the frame or skewer—this prevents dragging and keeps them steady as you run your bike. The bands snap as you start pedaling, letting you slip your feet in while riding. Rehearse that mount until it’s second nature, even World Champions still mess it up – see Taylor Knibb.
Goggles Under or Over the Swim Cap?
This one’s more personal. Goggles under the swim cap keep them more secure and reduces the chance of them getting knocked off at the start, especially in a crowded swim. Goggles over the cap, on the other hand, make them easier to adjust or rip off in an emergency. Safety vs. speed: your call.
Gels on Top Tube or in Trisuit?
Taping gels to the top tube gives you quick access and frees up pocket space, but they can fall off or turn into a sticky mess if not taped well. Keeping nutrition in your trisuit pockets keeps things neater but can be less accessible while riding. Some pros do both, just make sure you’ve practiced fueling from wherever you stash them.
Use Elastic Laces?
Elastic laces (or lock laces) eliminate the need to tie your shoes in T2, making for a faster, smoother transition. Just slip your feet in and go. Make sure they’re adjusted for comfort ahead of time; too tight, and you’ll cut off circulation; too loose, and your heel might lift. For most athletes, they’re a must-have affordable upgrade.
Talc Powder in Shoes?
Sprinkling talc or baby powder into your cycling and running shoes helps absorb moisture and makes them easier to slip on, especially if you’re sockless or your feet are wet from the swim. It also reduces the chance of chafing. A quick and easy trick that pays off on race day.
Wear a Race Number Belt?
A race belt is a simple but effective time-saver compared to pinning your bib. Just clip it on in T1 and spin it to the back for the bike (when required on the bike), then to the front for the run. No fumbling with safety pins, and no holes in your trisuit. Lightweight and reusable; it’s a small investment with big returns.
Final Thoughts
No single approach works for everyone. The key is practice, test your transition setup during brick sessions and fine-tune what works best for you. Every second you save adds up, and a stress-free transition can keep your momentum strong throughout the race.
Got your own race-day hacks or transition tips? Let us know!
