Photo ID

USAT Member Card

 

goggles

swim
cap (they should give you one, bring one just in case)

wet suit

body glide

 

Shoes

helmet

sunglasses

Shirt if you need one

Gu or powergel or food

Water bottles and any drinks you will need on the bike.

Plastic bag for on your seat in case it’s raining while you’re swimming.

Tools, extra tube, patch kit, CO2 cartridges

 

Shoes

Socks if you need them

hat

sunglasses

Gu or power gel

Race belt for your race number

Plastic bag to put your shoes in if it’s raining. 
This will keep them dry until you are done with the swim and the bike.

You may also want to put on some Body Glide or Vaseline for chafing.

Sunscreen is very important as well.  Don’t put it on around your eyes.  If you do, your goggles won’t stick as well and may leak.  Also, get body marked before you put your sunscreen on.

 

Swim:  Look at the swim area and pick points that may help you sight.  Count how many buoys you need to swim past until you turn. Don’t start out too fast.  Get into a rhythm and then start to move into the crowd and pass people.  At the beginning is when you’re at the highest risk of getting kicked in the face, losing your goggles or getting grabbed.  About 100 to 200 yards in, people will calm down and you’ll be able to just swim.  As you approach the shore, start to kick to get blood back into your legs, swim as long as you can.  It’s tough to run through water.  Don’t stand up until you have to.  Count the buoys before the swim start.  Know how many you need to pass before you exit the water.  (Never open your wetsuit
in the water).

 

Start to take your wetsuit off as you're coming out of the water.  Put your sunglasses on, then your elmet.  Put your socks (if you need them) and shoes on.  Make sure you fasten your helmet before you leave the transition area or you'll be disqualified.  I always have my helmet sitting on my aero bars un-hooked and ready to put on my head.  I rest my sunglasses in my helmet.  I make sure they are opened
as well and ready to put on my face.

 

Eat some Powergel, Honey Stingers, Jelly Beans or Gu about 20 minutes after you get on the bike.  Don’t eat or drink too much right away.  Your body needs to get used to being upright again and putting food or drinks in your stomach too quickly can make you feel sick.  Come in from the bike.  In the transition area, leave your helmet on until you get to your rack in the transition area.  Rack your bike and change your shoes.  Take off your helmet.

 

Run... Pace yourself on the run.  Don't start out too fast.   Let your legs get used to running before you
pick up your pace too much.  Focus on negative splits.  All those people passing you at the beginning
of the run will lose steam quickly and you’ll see them before the end of the race as you pass them.

 

Make sure you have air in your bike tires.  Pump them up to about 110 or 115.  By the way, I never wear socks in a sprint or Olympic triathlon, but that’s up to you.

 

Have
Fun and Good Luck!!