A flat tyre on course feels like a disaster — but with the right steps you’ll be rolling again fast. This is the simplest and most reliable method triathletes use on race day.
1. Move safely off the course
Slow down gradually
Pull to the far left or a safe shoulder
Keep the bike positioned so you’re visible to others
2. Remove the wheel
Rear flats are most common.
Shift into the smallest rear gear
Release the brake if needed
Lift the bike and pull the wheel out
3. Check the tyre for debris
Run your fingers gently inside the tyre.
Look for:
Glass
Thorns
Pieces of wire
Sharp edges
Remove anything that caused the puncture.
4. Insert your new tube
Inflate the tube slightly to give it shape
Tuck it evenly inside the tyre
Reseat the tyre bead around the rim
Make sure no tube is pinched under the bead — this avoids a second flat.
5. Inflate
Use CO₂ for speed on race day.
Attach
Give one firm burst
Top up to appropriate pressure
Spin the wheel to check it's seated correctly.
6. Reinstall the wheel
Slide it into the dropouts
Make sure it’s straight
Tighten the quick-release or axle
Give the wheel a spin to ensure no rubbing
Summary
With practice, a flat can be fixed in 3–5 minutes. Stay calm, move safely, replace efficiently.
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