Things You'll Need:
- Dri-fit Sports Bras
- Padded Bicycle Shorts
- Running Clothes
- Running Shoes
- Running Socks
- Sports Sunglasses
- Swimsuits
- Running Watches
- Swimmer's Watches
- Bicycle Clothing
- Bicycle Gear Bags
- Bicycle Helmets
- Bicycle Socks
- Running/sports Drinks
- Sports Bars
- Sports Drinks
- Sports Equipment
- Swimming Caps
- Swimming Goggles
- Road Children's Bicycles
- Sports drinks
- Swimsuits
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Step 1
Practice, practice, practice. Do it at home, and in training.
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Step 2
Use your living room to lay out all your transition gear; practice changing into it.
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Step 3
Bring your bike to the pool, with your swim-to-bike transition gear. Practice making the transition after a swim.
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Step 4
Take your time at the event. If you leave something behind, you're in trouble. With experience, you'll be able to speed up transition times.
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Step 5
Put down a towel near your bike if you want to avoid standing on gravel or dirt after the swim.
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Step 6
Bring flip-flops if you prefer not to run on gravel or dirt between the swim and bike transitions.
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Step 7
Try this trick: Spray cooking spray around your ankles and wrists before taking off your wet suit after the swim. It can be tough to get the suit off, and this helps.
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Step 8
Plant petroleum jelly, extra gel packs, and other personal necessities at both transition sites.
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Step 9
Bring a visor or hat to block the sun during the run. Also, plant arm warmers or bike shorts if you intend to use them while biking.
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Step 10
Remember to buckle your bike helmet before getting on the bike, and keep it on until you get off the bike. Sometimes people forget, and breaking these rules will result in disqualification from the event.
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Step 11
Change your shoes from the bike to the run. Then grab everything else and put it on while you're moving. This saves time.
Comments
Anonymous said
on 11/22/2005 Checklist for Triathlon
My ntoes/tips for triathlons. Your tips may vary.
Do Before Leaving:
\tConfirm all items on checklist
\tConfirm registration
\tConfirm map of where exactly to go
\tBalloon
\tCheck weather/wind direction & speed
\tPack everything day before race
\tBreakfast
\tTest bike
\tCheck/pump up tires
\tLoad bike in car
\tCooler of food/drinks
\tTake Aleve/Motrin
Do Pre-race:
\tRegister, if needed
\t# on body, on bike, on helmet
\tKNOW entire course & ride it (as much as possible)
\tHave flipflops in transition sack
\tPin # to back of shirt/belt
\tTransition Area: bike, clothes, tie balloon, etc.
\tSet bike computer to ?distance?
\tStretch
\tSet watch to stopwatch & 0
\tEnough time for restroom
\tGrease up (lots in suit). Body Glide Neck! & for Biking!
\tWhere exactly to start swim
\tChip Under wetsuit (so it doesn?t drag)
\tWarmup swimming!!!
\tSwim ? get to front of line!
Supplies:
Pre-Race
\textra shoes/flipflops
\tSweat pants, sweat shirt
SWIM
\tRunning shorts
\tWatch
\tWetsuit
\tPAM(wetsuit lube)
\tBody Glide (on neck too)
\tGoggles
\tAnti-fog
\tSwimcap
\tTransition sack
T1 TRANSITION
\tLarge Water bottle (to wash off sand)
\tSmall towel (to stand on)
\tMedium towel (to dry off)
BIKE
\tBike
\tShoes (biking) & Laces tied
\tShoe horn
\tSocks
\tHelmet
\tJersey
\tRacing belt/number?
\tSunglasses
\tAero Bottle & Gatorade
\tJacket (if chance of rain)
\tFloor pump
\tBike computer
RUN
\tRunning shoes
\tHave race#/belt
POSTRACE
\tReturn digital chip
\tFresh Tshirt
\tShorts
\tUnderwear
\tCap (for hair)
OTHER MISC.
\tMisc. plastic bags ? for wet clothes
\tDigital camera
\tCamcorder
\tMagic Marker for arm
\tPhone
\tBike lock (?) & Extra keys
\tID
\tInsect repellent
\t4 extra safety pins
\tPen/paper
\tAllen wrenches
\tExtra contacts
\tSmall travel medicine kit
\tWrist/ankle bands
Questions:
?\tDo you have to wear # on bike since already on body and on bike?
?\tWear a shirt?
?\tHow do pros put shirt on before biking?
?\tIs swim start in water or land?
Notes:
?\tGrab # belt on run & put on while running?
?\tTrain
?\tSwitched gears a lot
?\t(Don?t take off helmet after biking until over any curbs)
?\tPros don?t have socks (lined shoes)
?\tGet larger water bottle to wash off feet with
?\tVERY cramped legs after biking! Calf & hamstring
?\tRun was SLOW!
Future:
\tBike shoes
\tRace number belt
\tMini bike pump
\tVisor
\tTri shorts ? can I run in them?
\tJersey for under wetsuit
Don?t need since not an Ironman:
\tArm/leg warmers (if cold)
\tIpod -fully charged & earphones.
\tHeart rate meter (?)
\tSunscreen ? spray on (Bullfrog)
\tLip balm
\tConsume 8 Gu's and how much fluid?
\tUS Triathlon Card
\tSeatpost pack: inner tube, 2 CO2 cartridges Tire levers
\t2nd pair of socks for run (if needed due to wetness)
\tBody Glide for biking
\tPost-race food/Gatorade
\tBike gloves
Notes:
Go early ? to pick a good spot and relax
Visualize every step in the transition ? including entering and existing
Put name and # on wetsuit
Pan of water instead of a water bottle
Spin faster for the last 1/2 mile of the bike to get the lactic acid out of your legs and prepare for run
Use ?speed laces?(gear west)
Swimming portion should be at a controlled pace expending as little energy as possible
Swim ? always do a warmup and cooldown
Tape food to bike if it is needed
PRACTICE your transitions. (good to do it after you are practicing one event to the next anyway.)
Know exactly where the entrance and exit for BOTH T1 & T2 are
Rack bike on seat to start and on brake levers to finish
Practice
Shoe lace locks
Everything close enough so you don?t have to move at all once you step up to transition
Make sure initial bike gear is not too large or small (else you will fall over after the swim)
Never put on a shirt (swim with one one)
Know which row your bike is on! Walk it ahead of time
Where will I put my wetsuit after I am done so it isn?t in the way
Anonymous said
on 11/22/2005 To keep your transition area clean and organized, as well as preventing your cycling and running gear from getting wet after the swim, try using a T-Mat. It is great! They have a web site: www.t-mat.com.