How to do a flying dismount in triathlon

Ever put in all your effort on the bike in a triathlon, only to have someone sail by running when you are still un-clipping your feet from your pedals and running into transition like you are wearing stiletto’s? Save yourself a lot of time and look the part when you dismount your bike like a pro in your next triathlon. Below is a guide on how to dismount your bike with two easy to follow methods.

How to dismount your bike on the move

1. Approximately 500m before the dismount line or when safe to do so, take your feet out of your shoes when on the bike.
2. Place your feet on top of your shoes and pedal towards the completion of the bike
3. 10-15m before the dismount like you will need to ready yourself to get off the bike

a. Method 1 (Up and over)

      • i. Whilst holding your handle bars (not your time trial bars). Place your left leg down at the 6 o’clock position
      • ii. Lift your right leg up vertically and swing it over your horizontal top tube
      • iii. Your right foot should hover above your left foot whilst your left is still at the 6 o’clock position
      • iv. Distribute your weight to your left hand side
      • v. Ready your right foot to touch the ground first (ensure you are moving at a pace you can handle running immediately off the bike. Tip: start slower when practicing)
      • vi. ‘Jump’ off your bike with your right foot landing in front first

b. Method 2 (swing around)

      • i. Whilst holding your handle bars (not your time trial bars). Place your left leg down at the 6 o’clock position
      • ii. Swing your right leg clockwise and swing it over your back wheel (Tip: ensure you lift your leg high enough to miss your wheel and any rear saddle mounted bottles)
      • iii. Your right foot should hover behind your left foot whilst your left is still at the 6 o’clock position
      • iv. Distribute your weight to your left hand side
      • v. Ready your left foot to touch the ground first (ensure you are moving at a pace you can handle running immediately off the bike. Tip: start slower when practicing)
      • vi. ‘Jump’ off your bike with your left foot landing in front first

The goal of transition 2 is to get from the bike to the run as fast as possible. When you have completed your bike, save yourself some extra time on your competition and hit the ground running.

– By Ricky Swindale – Pushys sponsored athlete

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