Sprint Cycling Shoe Mounting and Dismounting Technique: Flying Transition

Introduction

When watching Olympic triathlon broadcasts, you’ll see athletes pre-hang their shoes on the pedals, run barefoot out of T1, and put their shoes on while riding. Before dismounting, they also slip their feet out of the shoes and run barefoot into T2. This is the flying mount/dismount, which can save 15–25 seconds. This article teaches Sprint athletes how to learn it progressively.

Why Use the Flying Mount/Dismount

• No need to put on cycling shoes when running out of T1, so you run faster
• Shoes are already off before entering T2, feet hit the ground running immediately
• Saves 15–25 seconds on the mount and dismount combined, equivalent to a 500m bike sprint

But there are risks. Beginners should first master basic transitions before advancing.

Flying Mount — Step-by-Step Breakdown

1. Leaving T1 barefoot, push the bike with shoes already on the pedals (secured with rubber bands so the shoe tops sit parallel to the ground)
2. Keep slow-pushing for 3 meters before the mount line
3. After crossing the mount line, place your right hand on the saddle and left hand on the handlebar
4. Swing your right leg over the saddle and land on the “shoe top” to push out the first pedal stroke
5. Bring your left foot onto the shoe top simultaneously
6. Once you accelerate to 15km/h, slide your feet into the shoes one at a time and fasten the Velcro straps
7. Never stop throughout the process

Practice venue: an empty path in a park. First practice stepping onto the shoe tops while stationary, then at a slow 5km/h.

Flying Dismount — Step-by-Step Breakdown

1. Start slowing down 200m before entering T2
2. Loosen the Velcro straps on both feet and move your soles onto the shoe tops
3. 30m before the dismount line, take your left foot off the shoe and place it directly on the side of the pedal
4. Swing your right foot off the shoe top, over the rear wheel, and bring it next to your left foot
5. Land with both feet in an alternating “running” motion, with the bike stopping beside your body
6. Hold the handlebar with your left hand and run the bike in

Progression Practice

Practical Tips

• For pre-hanging shoes, use “two rubber bands” to secure the heel of each shoe to the rear dropouts and the rear brake bridge; they snap automatically once you start riding
• Apply a thin layer of talcum powder to the shoe tops so your feet slide in more easily
• Don’t try it for the first time on race day; practice it in at least 3 smaller races beforehand
• If the T1 route is uphill or sandy, the traditional transition may actually be faster
• Crash risk: the 5 meters after the mount line is a high-fall zone, so it’s fine to go a bit slower

Conclusion

The flying mount/dismount is an advanced skill, not a requirement for finishing a Sprint. But if you can already finish races consistently and want to improve by another 5%, this technique offers extremely high value for the effort. Practice 30 minutes a week, and after 4 weeks you’ll be able to perform the same movements as elite athletes, saving time equivalent to months of extra training. Take it slow, and safety comes first.

Related Reading

• T1 and T2 Transition Breakdown: Every Second Counts in the Rankings
• T2 Transition Tactics: Flexible Strategies from Dismount to Run — Lacing Up While Running
• Advanced T1/T2 Transition Skills for Olympic Distance: Save 1-2 Minutes Per Race
• T1 Transition Tactics: The 30 Seconds from Swim Exit to Bike Mount That Can Save You Time