{"id":15763,"date":"2026-07-07T12:19:30","date_gmt":"2026-07-07T10:19:30","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=15763"},"modified":"2026-07-30T10:58:07","modified_gmt":"2026-07-30T08:58:07","slug":"transition-triathlon-1-et-2-comment-les-reussir","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/transition-triathlon-1-et-2-comment-les-reussir\/","title":{"rendered":"Transition triathlon 1 et 2 : comment les r\u00e9ussir"},"content":{"rendered":"<figure class=\"wp-block-image size-large\"><noscript><img width=\"2460\" height=\"1536\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited.png\" alt=\"un homme qui fait du triathlon en comp\u00e9tition en transition \" class=\"wp-image-15860\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited.png 2460w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited-300x187.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited-1024x639.png 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited-768x480.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited-1536x959.png 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited-2048x1279.png 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited-900x562.png 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited-1280x799.png 1280w\" sizes=\"(max-width: 2460px) 100vw, 2460px\"><\/noscript><img width=\"2460\" height=\"1536\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202460%201536%22%3E%3C%2Fsvg%3E\" alt=\"un homme qui fait du triathlon en comp\u00e9tition en transition \" class=\"wp-image-15860 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202460%201536%22%3E%3C%2Fsvg%3E 2460w\" sizes=\"(max-width: 2460px) 100vw, 2460px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited.png 2460w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited-300x187.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited-1024x639.png 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited-768x480.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited-1536x959.png 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited-2048x1279.png 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited-900x562.png 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited-1280x799.png 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-triathlon-homme-edited.png\"><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>On dit souvent que le triathlon n\u2019est pas la simple addition de trois disciplines. Mais qu&rsquo;il s&rsquo;agit d&rsquo;un sport \u00e0 part enti\u00e8re. Si vous avez d\u00e9j\u00e0 nag\u00e9, p\u00e9dal\u00e9 et couru, il reste un<strong> quatri\u00e8me pilier<\/strong> que l&rsquo;on oublie trop souvent de travailler : <strong>la transition<\/strong> <strong>triathlon<\/strong>.<\/p>\n\n\n\n<p><strong>La <a href=\"https:\/\/fr.milesrepublic.com\/mag\/l-art-de-reussir-ses-transitions-triathlon\" target=\"_blank\" rel=\"noreferrer noopener\">zone de transition <\/a>(ou parc \u00e0 v\u00e9los)<\/strong> est le c\u0153ur battant de la course. C\u2019est l\u00e0 que se jouent la panique du premier dossard, les minutes pr\u00e9cieuses perdues \u00e0 chercher sa place. Mais aussi la r\u00e9ussite de votre encha\u00eenement. Entre la <strong>transition 1 (de la natation au v\u00e9lo) <\/strong>et la <strong>transition 2 (du v\u00e9lo \u00e0 la course \u00e0 pied)<\/strong>, voici la m\u00e9thode exacte pour rester serein, lucide et efficace.<\/p>\n\n\n\n<h2>L\u2019installation du \u00ab&nbsp;spot&nbsp;\u00bb : L&rsquo;art du minimalisme<\/h2>\n\n\n\n<p>Avant le d\u00e9part de la course, vous aurez acc\u00e8s au <strong>parc <\/strong>pour d\u00e9poser votre v\u00e9lo et installer vos affaires. L\u2019espace allou\u00e9 \u00e0 chaque triathl\u00e8te est tr\u00e8s r\u00e9duit (g\u00e9n\u00e9ralement la largeur de votre guidon). <\/p>\n\n\n\n<div class=\"wp-block-cover\" style=\"min-height:214px\"><span aria-hidden=\"true\" class=\"wp-block-cover__background has-accent-background-color has-background-dim-100 has-background-dim\"><\/span><div class=\"wp-block-cover__inner-container\">\n<p class=\"has-text-align-center has-large-font-size\">La r\u00e8gle d&rsquo;or est simple : <strong>visuel et ordonn\u00e9<\/strong>.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul><li><strong>Le rep\u00e9rage :<\/strong> une fois votre v\u00e9lo suspendu \u00e0 la b\u00e2che par la selle, prenez des <strong>rep\u00e8res visuels fixes<\/strong> (un arbre, un drapeau, un panneau). Afin de retrouver votre emplacement en arrivant de l&rsquo;eau. Comptez le nombre de rang\u00e9es depuis l&rsquo;entr\u00e9e. Le jour J, tous les v\u00e9los se ressemblent !<\/li><li><strong>La disposition au sol :<\/strong> posez une petite serviette au sol \u00e0 c\u00f4t\u00e9 de votre roue avant. Disposez vos affaires <strong>dans l\u2019ordre chronologique de leur utilisation<\/strong>, de l&rsquo;avant vers l&rsquo;arri\u00e8re.<ul><li><em><strong>Pour le v\u00e9lo<\/strong> :<\/em> vos chaussettes (si vous en mettez), vos chaussures de v\u00e9lo grandes ouvertes, votre casque retourn\u00e9 avec les lunettes de soleil d\u00e9j\u00e0 ouvertes \u00e0 l\u2019int\u00e9rieur, et votre ceinture porte-dossard.<\/li><li><em><strong>Pour la course \u00e0 pied<\/strong> :<\/em> vos baskets (\u00e9quip\u00e9es de lacets \u00e9lastiques rapides) et votre casquette pos\u00e9e dessus.<\/li><\/ul><\/li><\/ul>\n\n\n\n<h2>Transition triathlon 1 (T1) : Gardez la t\u00eate froide en sortant de l&rsquo;eau<\/h2>\n\n\n\n<p>C&rsquo;est souvent la <strong>transition triathlon la plus impressionnante<\/strong>. Vous passez de la position horizontale \u00e0 la course verticale, et le public crie. C\u2019est ici que le manque de lucidit\u00e9 guette les d\u00e9butants, qu&rsquo;ils s&rsquo;\u00e9lancent sur un <strong><a href=\"https:\/\/frequence-running.com\/blog\/triathlon-xs-le-guide-complet-pour-se-lancer-avec-frequence-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">Triathlon XS<\/a><\/strong> ou sur un<strong><a href=\"https:\/\/frequence-running.com\/blog\/triathlon-m-dominez-la-distance-olympique-avec-frequence-running-2\/\" target=\"_blank\" rel=\"noreferrer noopener\"> format sup\u00e9rieur<\/a><\/strong>.<\/p>\n\n\n\n<ul><li><strong>D\u00e8s la sortie de l&rsquo;eau :<\/strong> ne perdez pas de temps. Courez vers le parc tout en retirant vos lunettes et votre bonnet. Ouvrez le haut de votre combinaison n\u00e9opr\u00e8ne et enlevez vos bras tout en courant.<\/li><li><strong>\u00c0 votre emplacement :<\/strong> enlevez compl\u00e8tement la combinaison en marchant dessus pour la faire glisser.<\/li><li><strong>La r\u00e8gle de s\u00e9curit\u00e9 absolue :<\/strong> <strong>mettez et attachez votre casque AVANT de d\u00e9crocher votre v\u00e9lo du rack.<\/strong> Si vous touchez \u00e0 votre v\u00e9lo sans avoir le casque attach\u00e9, c\u2019est le <strong>carton noir (p\u00e9nalit\u00e9) imm\u00e9diat.<\/strong><\/li><li><strong>Mettez votre ceinture porte-dossard<\/strong> (plac\u00e9e dans le dos pour la partie cyclisme) et poussez votre v\u00e9lo \u00e0 la main jusqu&rsquo;\u00e0 la ligne de montage obligatoire situ\u00e9e \u00e0 la sortie du parc.<\/li><\/ul>\n\n\n\n<h2>Transition triathlon 2 (T2) : Domptez l&rsquo;effet \u00ab&nbsp;jambes lourdes&nbsp;\u00bb<\/h2>\n\n\n\n<div class=\"wp-block-cover is-light\"><span aria-hidden=\"true\" class=\"wp-block-cover__background has-background-dim\"><\/span><noscript><img width=\"2816\" height=\"1536\" class=\"wp-block-cover__image-background wp-image-15866\" alt src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon.png\" data-object-fit=\"cover\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon.png 2816w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon-300x164.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon-1024x559.png 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon-768x419.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon-1536x838.png 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon-2048x1117.png 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon-900x491.png 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon-1280x698.png 1280w\" sizes=\"(max-width: 2816px) 100vw, 2816px\"><\/noscript><img width=\"2816\" height=\"1536\" class=\"wp-block-cover__image-background wp-image-15866 lazyload\" alt src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202816%201536%22%3E%3C%2Fsvg%3E\" data-object-fit=\"cover\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202816%201536%22%3E%3C%2Fsvg%3E 2816w\" sizes=\"(max-width: 2816px) 100vw, 2816px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon.png 2816w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon-300x164.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon-1024x559.png 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon-768x419.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon-1536x838.png 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon-2048x1117.png 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon-900x491.png 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon-1280x698.png 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2026\/07\/transition-2-triathlon.png\"><div class=\"wp-block-cover__inner-container\">\n<p class=\"has-text-align-center has-white-color has-text-color has-normal-font-size\">C&rsquo;est le moment le plus critique pour les muscles.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:39px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vous venez de rouler et vous arrivez \u00e0 toute vitesse pour poser le v\u00e9lo. Vos cuisses sont lourdes suite \u00e0 l&rsquo;effort cycliste et vous devez imm\u00e9diatement les forcer \u00e0 courir. <\/p>\n\n\n\n<ul><li><strong>L\u2019anticipation sur le v\u00e9lo :<\/strong> durant les 2 derniers kilom\u00e8tres de la partie cyclisme, <strong>moulinez davantage<\/strong>. R\u00e9duisez le <strong>braquet <\/strong>(mettez une vitesse plus facile) et <strong>augmentez votre cadence<\/strong> de p\u00e9dalage. Cela permet de \u00ab&nbsp;<strong>r\u00e9veiller<\/strong>&nbsp;\u00bb les fibres musculaires de la course \u00e0 pied et de chasser les toxines accumul\u00e9es.<\/li><li><strong>Dans le parc :<\/strong> descendez de la machine avant la ligne limite, courez \u00e0 c\u00f4t\u00e9 de votre v\u00e9lo et allez le repositionner exactement \u00e0 son emplacement. <strong>N&rsquo;enlevez votre casque qu&rsquo;UNE FOIS le v\u00e9lo solidement raccroch\u00e9, <strong>sous peine d&rsquo;\u00eatre p\u00e9nalis\u00e9 par un arbitre<\/strong>.<\/strong><\/li><li><strong>Le switch rapide :<\/strong> enfilez vos baskets de running, tournez votre <strong>ceinture porte-dossard<\/strong> pour que le num\u00e9ro soit bien visible sur votre poitrine, et filez vers la sortie \u00ab&nbsp;<strong>Course \u00e0 pied<\/strong>\u00ab&nbsp;. Les premi\u00e8res foul\u00e9es seront \u00e9tranges, comme si vous aviez des \u00ab&nbsp;poteaux&nbsp;\u00bb \u00e0 la place des jambes. Pas de panique : cette sensation s&rsquo;estompe g\u00e9n\u00e9ralement au bout de <strong>500 \u00e0 800 m\u00e8tres<\/strong>. Si vous avez mis des <strong>lacets \u00e9lastiques<\/strong>, enfilez vos baskets en quelques secondes. Un peu de <strong>talc <\/strong>si vous courez pieds nus pour faciliter l&rsquo;enfilage et une paire de chaussettes est recommand\u00e9e \u00e0 partir du format M pour \u00e9viter les ampoules. Sur S et XS, on gagne du temps, on court pieds nus !<\/li><\/ul>\n\n\n\n<h2>R\u00e9p\u00e9tez pour automatiser<\/h2>\n\n\n\n<p>La <strong>transition triathlon<\/strong> s&rsquo;entra\u00eene ! Dans les semaines qui pr\u00e9c\u00e8dent votre objectif, simulez des transitions dans votre jardin ou votre salon : entra\u00eenez-vous \u00e0 enlever votre combinaison rapidement ou \u00e0 enfiler vos chaussures de running en un \u00e9clair. Cet <strong>automatisme<\/strong> vous fera gagner un temps pr\u00e9cieux, que vous pr\u00e9pariez un objectif de vitesse comme le <a href=\"https:\/\/frequence-running.com\/blog\/triathlon-s-le-format-pour-booster-vos-performances\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>triathlon S<\/strong><\/a>.<\/p>\n\n\n\n<h2>\ud83d\ude80 G\u00e9rez vos transitions avec FREQUENCE Running<\/h2>\n\n\n\n<p>Pour que vos jambes s&rsquo;adaptent aux changements sans blessure, votre programmation doit \u00eatre <strong><a href=\"https:\/\/frequence-running.com\/blog\/le-triathlon-sinvite-dans-votre-preparation-frequence-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">millim\u00e9tr\u00e9e<\/a><\/strong>. <\/p>\n\n\n\n<p>Avant de choisir votre dossard parmi la s\u00e9lection, assurez-vous d&rsquo;avoir l&rsquo;application \u00e0 jour pour structurer au mieux vos transitions et vos entra\u00eenements !<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>On dit souvent que le triathlon n\u2019est pas la simple addition de trois disciplines. Mais qu&rsquo;il s&rsquo;agit d&rsquo;un sport \u00e0 part enti\u00e8re. Si vous avez d\u00e9j\u00e0 nag\u00e9, p\u00e9dal\u00e9 et couru, il reste un quatri\u00e8me pilier que l&rsquo;on oublie trop souvent de travailler : la transition triathlon. La zone de transition (ou parc \u00e0 v\u00e9los) est [&hellip;]<\/p>\n","protected":false},"author":14,"featured_media":15860,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false},"categories":[82],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Transition triathlon 1 et 2 : comment les r\u00e9ussir - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Si vous avez d\u00e9j\u00e0 nag\u00e9, p\u00e9dal\u00e9 et couru, il reste un quatri\u00e8me pilier que l&#039;on oublie trop souvent de travailler : la transition triathlon.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/frequence-running.com\/blog\/transition-triathlon-1-et-2-comment-les-reussir\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Transition triathlon 1 et 2 : comment les r\u00e9ussir - 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