Gearing Up to Tri

This is my first blog post for the Kyle's Bike triathlon team and the discounttrisupply.com blog so I thought I would share here too.  My first triathlon of the season is Sunday so I will post more soon!  

Since we had our first triathlon clinic at Kyle's Bike on May 28th thought we would give you a recap on all things transition.  Gearing up to Tri, looking to do your first triathlon, or just want a comprehensive gear list for your next race.  Here is what I use to prepare. 

Transition bag: (this is a large backpack with mesh sides and lots of pockets)

• Running shoes (with speed laces like yanks, these let you pull your shoes on quickly with no tying)
• Bike shoes (if you are shopping for tri shoes look for ones with velcro straps for quick and easy entry and exit in transition)
• Socks rolled down to arch (you just tuck your toe in and roll them on)
• Helmet
• Sunglasses
• Hat/visor
• Number belt/ race number
• Sunscreen (put some on first thing in the morning but I keep some spray on sunscreen in my transition kit too)
• Swim cap (you will be issued one by the race director)
• Swim goggles (I bring two pairs - one that is mirrored for sunny days and one that isn't for overcast days, always good to have a backup pair just in case)
• Goggle Anti-Fog (forgot this at my last race and could not see)
• Wetsuit (depends on water temp - this was my first major purchase after a bike - mine doesn't have sleeves and is fitted to my body so it goes on pretty smooth)
• Bath towel  (to put gear on) / Hand towel (use to try off if needed)
• Banana, 2 gels (stinger), Stinger waffle, Larabar (Use what works for you, don’t try something new race day!) 
• Extra bottle with water (I take sips from this at transition and after the race)
• Extra EFS powdered in a baggie (or whatever electrolyte drink works best for your body)
• Misc mini gear bag: sharpie, Kleenex, electrical tape, bug spray, spare goggles, two plastic shopping sacks (to get the wetsuit on for use on your feet) garbage bag, small sack with dry clothes(bag them so they stay dry), body glide, butt chamois cream, walking shoes/sandals for before and after the race

Bike:

•  In working order - tires properly inflated, gears all shifting properly, brakes working
• Small snack bag on top tube – gel, larabar, stinger gummies (for anything longer than a sprint)
• Emergency bag on seat stem – co2 cartridge, spare tube, tube removal tool, multi tool, mini first aid, gel, and I carry a copy of identifying information too.
• Pump held on with electrical tape to front tube
• Water bottles (front with water, back with EFS or other energy drink)
• Helmet on aerobars with sunglasses open inside - this makes it quick and easy to put glasses on, then helmet (strapped) then grab the bike and go.

On my body

• Timing chip / race numbers - I keep my race numbers on a belt that I clip on when I start the run or bike depending on the length of the race.
• Racing watch - I usually use a ladies Timex just to get overall time and splits, but just received my first Bia which is a ladies triathlon watch (they have a guys version too) a fraction of the size of a Garmin and super-fast to lock in the GPS
• Sunscreen, butt butter and body glide already applied
• Tri shorts/Tri top/ Trisuit
• Sports bra (or whatever guys need)
• Gel in pocket (generally don’t grab this until the T2 and may have two or three gels for a distance like a half ironman)
• Cover ups (to be taken off before start – can go to goodwill and leave these at race start or give to your support team)
• Comfy shoes (to be taken off before start – can leave these at transition)
• I also race with a road ID bracelet which makes it quick and easy for people to figure out who I am

Buddy bag (this is a bag my husband/support person can carry while I race – I don’t always have a person at the race):

• Wallet/ Phone

Setup:

• Get number, timing chip, and body markings
• Rack bike (use the seat to hang the bike, set up towel under rear tire)
• Put water bottles on bike
• Fold towel in thirds, lay on ground under bike
• Temporarily put cap and goggles (and wetsuit) on front end of towel (I wrap my goggles in      my cap and put them under my shoulder strap until I need them.
• Place bike shoes in front of towel, toes away (some folks keep their shoes attached to their bikes with rubber bands hooked to the heal loop attached to the bikes.  They go through transition without shoes and then jump on their bikes at the bike mount and pedal into their shoes.  I am not that hardcore or coordinated so pick what works best for you.)
• Place rolled socks one in each shoe, inside the  bike shoes
• Helmet on aerobars (or on bike shoes), straps open, or back of helmet on toes of bike shoes 
• Place sunglasses in helmet, bows open, lens down
• Put number on belt, set next to running shoes with hat
• Place running shoes on number belt, toes away
• Fold up bag and put at back of towel
• Put on wetsuit (if needed) and grab cap and goggles and go warm up in the lake

I have done 18 races from sprint to 1/2 Ironman and I use pretty much the same kit for all three distances.  The big difference for me is adding nutrition in the form of gel, gummies, bars as well as a third or fourth water bottle for the 1/2 distance if it is due to be really hot.  Since being diagnosed with MS this spring I am a little more concerned with the heat and I may bring along several bags of ice in a mini cooler to keep me cool at the transition points as well.

Prerace meal:  I generally eat the same thing race morning, usually on the drive to the race site.  For me this is usually toast with almond butter, a string cheese, and a glass of juice.  I occasionally add a hardboiled egg or some similar variation to the mix.  It is important to have some prerace fuel.  I usually eat a banana in transition before the race as well.

Prerace warm-up: This varies depending on race length, time transition closes and race morning temperatures.  If the water is really cold I usually skip the swim warm up and just do a short run. I also enjoy chatting with the racers around me in transition to burn off jitters and have someone to give a shout out to on the race course.   For my A races I will generally go out and run part of the run out course (maybe 10 minutes) and then hop in the water for a short swim.  It is good to get the bike out of transition and make sure you are geared right for departure however I am kind of lazy when it comes to the bike so I usually just walk it to its spot and call it good.  I also take time to get the lay of the land, swim in, bike in and out, and run out. I also avail myself of the facilities.

Transitions can be a great place to catch your breath and shave a few seconds, but making sure you have all the necessary gear, and things set up so they are quick and easy to get a hold of will put you ahead of the game.

More information for those new to the sport:

http://www.active.com/triathlon/Articles/13-Tips-for-Sprint-Triathlon-Rookies.htm?page=1