Transition - the fourth discipline

After two triathlons (sprint and OD), I learnt a number of things about transition and set up.

• Pre race day prep: Get a back pack for gears and stuff. Makes for easier carrying and can also strap a tire pump on. Remember sun block and vaseline, gels, water bottles and visor. Carry a spare pair of goggles just in case. Don't forget a hand towel and a bottle of isotonic drink. Attach tags to bike and helmut, and bib to belt.
• Go early as soon as the transition area is open. It is better not to rush the set up and pre race routine. Most triathlons have a closure time for transition area.
• My set up: bike saddle on rail. Gloves on handle bar. Next comes the race belt with bib attached, bib facing down. Then the helmut over the race belt and lastly, sun glasses tucked on the helmut.
• Towel on floor, with cycling shoes on the upper half. Socks in shoes with talcum powder. Running shoes to the top of cycling shoes, with gel packs in them. (Remember to take the gel packs at first transition - I forgot this at Bintan). Then comes the visor. Lower half of towel is for drying the feet while putting on the helmut, etc.
• If you think it's going to rain, turn the shoes bottom up.
• Below the rack goes my bag where I'd place the goggles and swim cap on first transition.
• Secure race tag on left ankle (not the right ankle as the tag could get caught in the bike chain ring)
• Pre race routine: Check out the bike in and out entry/exit points. Similarly for the run in/out points. Count number of rows from swim in and bike in to the row bike is at.
• After setting up, put on the cycling shoes and roll the bike to the bike-out exit. This provides familiarization with the actual path to take on the way out of T1 (transition 1). After passing through the bike out, mount your bike and cycle a short distance to get the feel of the path. Remember it will be crowded on race day. Note where the bike out path intersects the main cycling route. There will be many other cyclists on the main route.
• Cycle to the bike-in entrance, dismount and walk/run back to your rack. Again, familiarization with the bike-in path. Do a transition into run stuff - put on running shoes, and this time, run to run-out exit. This is a mock T2 transition. Again, do a short run to get used to the bearing.
• Back at transition area, don swim gear and do a last minute check to ensure all is in order.
• Apply sun block and hydrate (I got thirsty after the warm up).
• Do above before closure time. Can do body marking after transition area is closed.
• Then go for a swim warm up. Try swimming from the start point to get an idea of the depth of the waters and currents. Then try swimming out and in from the end point. Remember: stand up only after touching the sea bed three times. Swimming is faster than walking. Butterfly strokes in and out would do beautifully, but I'm not at that level!
• I found it easier to put on the socks and run shoes seated.
• More haste, less speed.
• Smile and wave if your family/friend is there to take pictures! At least this makes it looks like I'm having fun and that they are appreciated!