Olly Freeman - Double European Junior Triathlon Champion

Tri Tips

SWIM

Equipment Needed:

Swimming Costume/ Triathlon Race Kit
Goggles (and spares)
Swimming Hat (sometimes provided)
Wetsuit...sometimes needed (see below)

Wetsuit:

Swimming wetsuits serve two main purposes: they increase buoyancy and they keep you warm. If the water temperature for a race with an 'Open Water' swim (ie. NOT in a pool!) is below 20 degrees Celcius, all competitors must wear a wetsuit.
If you ever get a choice, DO wear a wetsuit. It will make you swim faster (as you will be more buoyant), trust me!

"Can I use my surfing wetsuit?" - Yes, but you won't go as fast as you would in a swimming wetsuit as swimming wetsuits are far more flexible, especially around the arms.
"How do I take it off during the race?" - Follow the below list, doing steps 1-6 as you run to your transition area:

undo the zip
undo the neck velcro
take your arms out
pull the upper half of the wetsuit down to your waist
take off your goggles and hat and hold them in your hand
put your goggles and hat down by your transition area when you reach it
take the legs off (roll the waist down until it's below your knees, then stand on it with one leg and pull out the other, and then vice versa)

Race Tips:

Pool:

Remember that you can't touch the bottom of the pool at any time, except as you start and when you get out of the pool at the end.

Open Water:

Research on the type of start expected for each race, (but still be prepared for all of the different types) :

'Open Water Start' - where you start in the water, deep enough so that your feet can't touch the bottom.
'Pontoon Start' - where you dive from a raised pontoon.
'Beach Start' - where you run down the beach and into the water.

The exit ramp can be very slippery. It is best to stand up as soon as it is shallow enough for your hand to brush the ramp/ beach. Finally, when you have your balance and are up and running, reach straight for your wetsuit zip and follow the steps outlined above.

BIKE

Equipment Needed:

Bike Helmet (mandatory for all races)
Glasses (if you like to wear them on the bike)
Bike
Bike Shoes (if you have them)
Water Bottle
Nutrition (eg: Energy Bars or Gel)...if you feel that you need it.

Race Tips:

NEVER draft (unless it is a 'Draft-legal' race, of course!).
Drafting is where you ride in the slipstream of another cyclist, by placing yourself within 10 metres of the back wheel of the other athlete.

RUN

Equipment Needed:

Running shoes
Cap/ glasses (if you want)

Race Tips:

Once you reach the run there isn't much more to think about.
Make sure you count your laps, and just give it your all!

TRANSITION 1 (T1) - SWIM-BIKE

Equipment Needed:

Bike Helmet (mandatory for all races)
Glasses (if you like to wear them on the bike)
Towel
Bike
Bike Shoes (if you have them)
Running Shoes (see below)
Elastic Band (optional - see below)

Set Up (advised) :

Bike Helmet resting in 'Tri Bars'/ brake cables, upside down, with front of helmet towards front of bike. Chin straps open and resting on side of helmet.
Glasses rest inside the helmet, in the same orientation.
Towel is next to the bike, to stand your feet on as you put on your helmet; (the towel dries your feet to help getting on shoes, and removes any stones stuck to yoursoles).
Bike Shoes are clipped into the pedals; the cranks are horizontal (I put the left crank forward as I jump on the left side on the bike).
Elastic Bands tied between the cranks and the bike frame can hold the cranks in place.
(Make sure the bike is in a suitable gear to get going from a slow speed.)
Running Shoes go next to the bike. These will be needed if you dont have bike shoes and are riding your bike in trainers, OR if T1 and T2 are in the same place, in which case you will need the shoes there for the run.
IF the race involves a pool swim, and you are doing the rest of the race in additional clothing to what you swam in, put that clothing next to your shoes in transition.
If you are wearing a number belt, also put that next to your shoes.

Procedure (advised):

(If 'Open Water Swim': unzip your wetsuit as you run, and take it down to the waist).
Take off your goggles and swimming hat, and run to your transition area.
(If 'Open Water Swim': take the rest of your wetsuit off, and if provided, put in the box.)
(If you are going to put on any extra clothing, do so now.)
Put on helmet (and glasses). REMEMBER, you must do up the chinstrap of your helmet before you unrack the bike, or you will be disqualified!
(If you are going to ride your bike with trainers, put them on now).
Run with your bike to the 'mount line'.
Get on your bike. It is fastest to do this with a running jump, but it does require practise!
(If you are going to wear bike shoes, put your feet on top of them and cycle to get some speed, and then put your feet into the shoes as you freewheel.)

TRANSITION 2 (T2) - BIKE-RUN

Equipment Needed:

Towel
Running Shoes (if you didn't wear trainers on the bike, you will need to change your footwear.)

Set Up (advised) :

Running Shoes: have them facing away from you, ready to be put on. If you put 'elastic laces' in them, you won't need to waste time tying the laces.
Towel: place the towel underneath the running shoes.

Procedure (advised):

Dismount from your bike BEFORE you reach the dismount line.
Run with your bike to your transition area.
Rack your bike (i.e. hang/place it back where it started.)
Take off your helmet (and glasses) and place it on the floor.
(Put on your running trainers if you weren't wearing them during the bike.)
Start the run!