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What should my pre-race routine be for a triathlon?

Pre-race preparation includes: Lacing your run shoes with stretchable laces, or some similar system. Modifying your bike shoe straps (if necessary) for easy entry and exit.

Register/pick up race kit. Filling your water bottles with your race drink. Putting your number on your race-belt/suit/singlet.

Preparation at the site includes: Laying out a towel to mark your spot and keep others from taking it. Pumping up your tires to the desired pressure.

Warming up. I recommend doing your bike warm up first, then your run warm up, and finally your swim warm up after everything is ready to go in your transition spot. Putting your cycling shoes on or beside your bike (make sure to leave the straps open). Putting your bike into the right gear for the first 200 meters of the ride (this should be a relatively easy gear). Racking your bike by rear seat so that it is easy to remove. Applying lubricant to your wetsuit (if being used).

Getting body marked. Getting and attaching your timing system equipment (usually an ankle band). Attaching food and water bottles to your bike. Putting your sunglasses in your helmet to remove and put on before you put your helmet on. Putting on your race singlet if it is a wetsuit. Applying lubricant to your racing flats to prevent blisters. Putting your singlet/clothes/hat in a good position for you to grab and quickly put on. Putting your helmet in a good position for you to grab and quickly put on. Putting your run shoes in a good position for you to grab and quickly put on.

Get to the race early, or at least with ample time to check in, set up your perfect spot, warm up, and still get to the swim start on time. This usually will mean arriving at the race site two hours before the race begins. Often race directors will kick you out of transition even if your swim wave doesn’t start for 20-30 minutes. Know the rules ahead of time for your particular race and plan accordingly.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.