An efficient transition begins with proper preparation. Here are some tips to ensure everything goes smoothly on race day.

Have a race bag dedicated solely for triathlons. A few days before the race make sure your race bag is adequately packed. In this bag always keep the following.

• Race belt with extra pins
• Sunscreen
• Extra pair of swim goggles
• Spare Tube(s)
• Your race preparation list (everyone has different needs depending on the race

SUGGESTIONS FOR SETTING UP YOUR TRANSITION AREA

• Rack front wheel out for a quick getaway. Hang the bike by the seat (practice getting your bike on and off the rack to make sure nothing will get caught)
• Place a Towel next your bike and only place those items on the towel you will need (bike shoes, socks, running shoes, gu, bottle of water, biking shorts, biking top) I have recently seen where people put a bucket upside down for a place to sit while changing. I also recommend you look into racing specific suits which you can do the entire race in.
• A small container with water to wash off the sand
• Place your helmet upside down on your aero bars, straps out to the side and glasses placed inside the helmet.

SOME DECISIONS TO BE MADE

• Socks? (Practice first if you go with no socks, I also suggest you put talcum powder in your shoes)
• Leave pedals in clips or Clip in?
• Race Belt on under Wet Suit or put on later? If you put your number on, spin the number to the back and leave there until the run
• Clip out of pedals or take feet out of shoes at the end of the ride? (This is easier to do that putting your feet in while riding)

1. KEEP IT SIMPLE
   • Keep the number of tasks to a bare minimum for a sprint race you should only have to change your biking and running shoes.

2. LEARN TO DO A FEW THINGS AT ONCE
   • SWIM TO BIKE
     • take your cap and goggles off while running to transition
     • Unzip your wetsuit as you run and pull the sleeves down. Take the suit off to your waist
     • BIKE TO RUN
     • Put on your cap, race belt, and or sunglasses while you begin the run (although I recommend you put your race belt on under your wet suit)

   • PRACTICE/QUESTIONS TO ASK YOURSELF
     • Determine in what order you will change. (Will you put your socks on for the bike or the run?)
     • Wetsuit off? Where do you put it?
     • Pull on Jersey or are you wearing it under your wetsuit? Same thing for biking shorts?
     • Socks on, then bike shoes (leave your shoes open for easy access)
     • Sunglasses on, then helmet on and clipped,
     • Which side will you grab the bike from?
     • Which way to the bike start and run start ( I suggest you walk these routes before the race)
     • If the transition area is big how will you know which rack your bike is in? Count the racks from the swim entrance to your bike. Look for a pole or a tree by your rack. Bring a balloon and tie it to the end of your rack

     AN EFFICIENT TRANSITION WILL GAIN YOU VALUABLE SECONDS OR EVEN MINUTES AND ALLOW YOU TO OBTAIN YOUR PERSONAL BEST PERFORMANCE.

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