Have you ever scanned through the race results of a recent event and noticed that some individuals have 30-40 second transitions from the bike to the run? It's time to go to speed school and learn how you can have the same splits. Here's how to do it (written for right leg dominant athletes, just switch sides if you're left leg dominant):

About 10-30 seconds before dismounting, reach down and unstrap your right shoe and slip your foot out (while stabilizing the shoe with the loop on the back of the shoe). Make sure your right leg is at the top of the pedal stroke, so your foot is within reach.

Put your shoeless foot on top of the shoe from which you just removed it (don't worry, you can still pedal with your foot on the shoe).

Now at the top of the left pedal stroke, reach down and do the same thing to your left shoe. You should now be pedaling with bare feet on top of both shoes.

Just before the dismount line, stand up out of the saddle, swing your right leg back and over the seat, and balance with your body on the left pedal (be careful!).

At the dismount line, step off with the right leg, and follow immediately with the left leg. This will automatically put you into a running motion right off the bike. Not only are you quickly dismounted, but now you can run through the transition area much faster, since you don't have your cleats on. Just don't step on anything sharp!

Did you know that Pacific Elite Fitness offers race coaching? If you're a triathlete in the Spokane or Coeur d' Alene area, you can hire a coach to come to your race and guide you through the entire process. If you're not from that area, Pacific Elite Fitness offers a comprehensive range of online coaching options.