Run Run Away

Question:

My first event will be a short one (someone worryingly called it a sprint), of 800m/16Mi/5Mi, surely there’s room for a few minutes inbetween disciplines…

Depending on the distance from water’s edge, norm for that is probably 3 minutes for T1 and 2 minutes for T2.  If you’re racing for a place, you’d want to do better, but for a first race, and for planning purposes, think of that time frame.   Around here, first part of T1 is removing the wetsuit.  If the swim is short enough or warm enough, you might save time not wearing one.  However, for me, the wetsuit is 45s faster/400m, so I keep it. I don’t want gravel in my bike shoes, so I wipe off my feet, put on socks, and then my running shoes.  Many go without socks, but that can have downsides.  My T2 transition to running shoes is a bit faster and still gravel free because of the socks.  Then I put on my glasses hitting in my helmet, which is clipped to the top tube.  Put on the helmet, dash to the bike mounting point, and go.  Sometimes I put on a jersey in transition, sometimes I wear it for the swim.  Depends on how much sun I expect to get in the bike ride – tank top versus short sleeve.  I don’t swim with the short sleeve on.   If the swim was salt water, you probably should have a drink ready to rinse out your throat too.   T2 is much easier.  Rack the bike, lose the helmet, swap the shoes.  I’ve used lace locks and the stretch laces, haven’t decided yet.  Then I grab the race belt and put it on as I’m heading out.  Most of the time in T2 is running to the rack, and running to the exit point.  For a 5m run, might need to apply some sun lotion.  A squeeze bottle is good for fast application. One reason to take more time in transition is to give yourself a bit of rest.  I’ve had trouble with side stitches at the beginning of the run as I dash out.  Still haven’t figured out the source, but resting an extra 30 seconds might be the difference.  For a while, I thought the problem was bolting a powergel right before I run off.  Didn’t explain the last one. — Jason O’Rourke www.jor.com

Response:

Now I’m starting to get a better idea about training (I’ve been cramming for the last few weeks) I’m interested in Transition technique. I’ve watched a couple of Ironman events and the like on tv and the only thing that normally happens there at transitions is a shoe change. Obviously my local event is a little more low key and I’m wondering if this usually means more relaxed transitions. Do people tend to get changed after the swimming at local events or at least quickly dry their bodies and throw on some cycling shorts and a top or do most people just sprint out of the pool/lake/sea to their bikes, stick some shoes on and away? I can see that that as long as a person is comfortable for the cycle ride then changing to the run will only require putting some different shoes on but it’s the swimming to cycling transition that interests me. My first event will be a short one (someone worryingly called it a sprint), of 800m/16Mi/5Mi, surely there’s room for a few minutes inbetween disciplines…

Response:

You sometimes find smaller events run as time trials with a break in between disciplines if not and it is continuos then a lot of people wear a tri suit to swim in so that only shoe changes are neccesary.  It all depends what you are comfortable with in training. Dave Norman Cleveland triathlon club (UK) www.clevelandtriathlon.co.uk

– Hide quoted text — Show quoted text – Now I’m starting to get a better idea about training (I’ve been cramming for the last few weeks) I’m interested in Transition technique. I’ve watched a couple of Ironman events and the like on tv and the only thing that normally happens there at transitions is a shoe change. Obviously my local event is a little more low key and I’m wondering if this usually means more relaxed transitions. Do people tend to get changed after the swimming at local events or at least quickly dry their bodies and throw on some cycling shorts and a top or do most people just sprint out of the pool/lake/sea to their bikes, stick some shoes on and away? I can see that that as long as a person is comfortable for the cycle ride then changing to the run will only require putting some different shoes on but it’s the swimming to cycling transition that interests me. My first event will be a short one (someone worryingly called it a sprint), of 800m/16Mi/5Mi, surely there’s room for a few minutes inbetween disciplines…

Response:

Mike Collins (a coach I worked with in LA) also pointed out that our HR will be lower for a given pace when wearing a wetsuit.  So even in a sprint race, saving those heartbeats can be beneficial later in the day. g

Response:

Around here, first part of T1 is removing the wetsuit.  If the swim is short enough or warm enough, you might save time not wearing one. for me, the wetsuit is 45s faster/400m, so I keep it. Wearing your wetsuit makes that much difference over such a short distance??? No. I think he means that in his area, wearing one keeps you from dying during the swim because the water is 40 degrees F.

For a sprint distance, esp the 400m ones, I could go without the suit. Water is 50-60, not 40 thankfully.  Last summer when it got near 60, I did train without a suit and could go as far as 2000m.  But it’s definitely rough for me afterwards, and even at 400m, the time gained outweighs the removal time.   — Jason O’Rourke www.jor.com

Response:

Seriously though, you are much tougher than this Florida boy. I would imagine your performance on the bike is seriously affected for the first 30 minutes. I’m pretty sure mine would be, after they dredged me off of the bottom!

The course was designed with that reality in mind.  Most people take 6-8mins to do the transition, since it involves a run of .5-.75mi.  Then the bike starts with its initial flat two miles and then the first nasty climb (275ft over a half mile) and by then you’re feeling just fine again.   I’d agree that a wetsuit is a really good idea, but I know people who have gone diving in shorts in Lake Superior at 39F. — Jason O’Rourke www.jor.com

Response:

Around here, first part of T1 is removing the wetsuit.  If the swim is short enough or warm enough, you might save time not wearing one. However, for me, the wetsuit is 45s faster/400m, so I keep it. Wearing your wetsuit makes that much difference over such a short distance???

No. I think he means that in his area, wearing one keeps you from dying during the swim because the water is 40 degrees F. – Hide quoted text — Show quoted text – Maybe I will have to consider buying one after all… Marcus

Response:

I am doing alcatraz tri this summer and I don’t own a wetsuit. I would rather not buy one, but maybe I’ll have to in the end. I currently swim in the bay for an hour, 50F so the temperature isn’t a problem. I do go directly to a hot shower, though so I guess I’ll have to see what it is like getting on a bike right away.

My God woman! What color are your scales? Seriously though, you are much tougher than this Florida boy. I would imagine your performance on the bike is seriously affected for the first 30 minutes. I’m pretty sure mine would be, after they dredged me off of the bottom!

Response:

O OK,  you guys are going to have fun with this I know but here goes. I, on sprint length races, don’t use bicycle shoes. I use the pedals with the straps/baskets.

That’s what I did for my first few sprints.  If you’re riding flat courses you might get away with this indefinitely.  It’s a lot tougher to climb hills with soft soles.  And a lot harder on your feet. Larry

Response:

- Hide quoted text — Show quoted text – Another point on cycling shoes…if you use SPD pedals, get the cleats that have "pontoons" (Performance sells them, I suspect others do too).  They’re little rubber things that stick out from the side of the cleat.  They don’t impact the cleating process at all but they make it possible to walk/jog/run out of T1 in bike shoes without fear of breaking an ankle.  For me, this works far better than trying to stick my feet in my shoes while rolling down the road. OK,  you guys are going to have fun with this I know but here goes. I, on sprint length races, don’t use bicycle shoes. I use the pedals with the straps/baskets. This means that after the swim I sit on the towel, put on socks and running shoes etc. and go. After the bike all I do is hook the bike over the pipe, drop helmet and go. I can do it practically nonstop. I don’t think the straps cost me nearly the time during the bike that I gain in not having to change shoes.

Alternatively, mountain bike SPD shoes are good for running short distances in although too stiff for running properly in, I’ll stick with these.

Response:

Changing shooes from bike to run should take no more than 5-10 seconds provided you have shoes with elastic laces. It is very safe and easy to take your feet out of your bike shoes while still riding (putting them in is another story) so all you have to do in transition is slip your run shoes on (vasoline and baby powder on the inside of your run shoes also helps sliding your feet in easier and also helps to prevent blisters). I know I’ve read something on time savings of bike shoes over run shoes but can’t remember the data, but I seem to remember that the time savings were significant (significant depending on your personal goals of course). Dan

– Hide quoted text — Show quoted text – Another point on cycling shoes…if you use SPD pedals, get the cleats that have "pontoons" (Performance sells them, I suspect others do too). They’re little rubber things that stick out from the side of the cleat.  They don’t impact the cleating process at all but they make it possible to walk/jog/run out of T1 in bike shoes without fear of breaking an ankle.  For me, this works far better than trying to stick my feet in my shoes while rolling down the road. OK,  you guys are going to have fun with this I know but here goes. I, on sprint length races, don’t use bicycle shoes. I use the pedals with the straps/baskets. This means that after the swim I sit on the towel, put on socks and running shoes etc. and go. After the bike all I do is hook the bike over the pipe, drop helmet and go. I can do it practically nonstop. I don’t think the straps cost me nearly the time during the bike that I gain in not having to change shoes. Dale

Response:

Another point on cycling shoes…if you use SPD pedals, get the cleats that have "pontoons" (Performance sells them, I suspect others do too).  They’re little rubber things that stick out from the side of the cleat.  They don’t impact the cleating process at all but they make it possible to walk/jog/run out of T1 in bike shoes without fear of breaking an ankle.  For me, this works far better than trying to stick my feet in my shoes while rolling down the road.

OK,  you guys are going to have fun with this I know but here goes. I, on sprint length races, don’t use bicycle shoes. I use the pedals with the straps/baskets. This means that after the swim I sit on the towel, put on socks and running shoes etc. and go. After the bike all I do is hook the bike over the pipe, drop helmet and go. I can do it practically nonstop. I don’t think the straps cost me nearly the time during the bike that I gain in not having to change shoes. Dale

Response:

so would a 1.5 mile open water swim take you 4 1/2 minutes longer without a wetsuit.?what of the difference in transition time with and without wetsuit? can that time be made up for by the fact that you don’t have to take off a wetsuit?

The time saved depends upon your swimming ability.  Wetsuits benefit less skilled swimmers by improving their body position in the water.  Quantifying the advantage is not simple but 4 1/2 minutes over 1.5 miles is certainly in the ballpark.  I’m a slow klutz in the transition area and I can get out of my full wetsuit in 15 seconds or less.  IMO, the advantage in the water is far greater than the removal time. also, are those one piece tri suits suitable to go from swim right to bike from a salt water swim?

yes anyone have any experience?

Yes.  Actually I use DeSoto tri shorts and jersey.  I usually wear a wetsuit over it for the swim. does the chamois get slimy or uncomfortable or do they really keep the water out?

The pad is a synthetic material – not chamois.  And it’s smaller than the pad in standard cycling shorts.  The suit doesn’t keep water out but they dry fast. There are also seat covers available from tri gear shops.  You might check those out if bicycle seat comfort is a particular issue for you. I am doing alcatraz tri this summer and I don’t own a wetsuit. I would rather not buy one, but maybe I’ll have to in the end.

A wetsuit is a good investment and necessary if the competitive element is important to you. I currently swim in the bay for an hour, 50F so the temperature isn’t a problem.

Who are you?  The granddaughter of Jack LaLanne? Larry

Response:

so would a 1.5 mile open water swim take you 4 1/2 minutes longer without a wetsuit.?what of the difference in transition time with and w/o wetsuit? can that time be made up for by the fact that you don’t have to take off a wetsuit? also, are those one piece tri suits suitable to go from swim right to bike frm a salt water swim? anyone have any experience? does the chamois get slimy or uncomfortable or do they really keep the water out? I am doing alcatraz tri this year and I don’t own a wetsuit. I would rather not buy one, but maybe I’ll have to in the end. I currently swim in the bay for an hour, 50F so the temperature isn’t a problem. I do go directly to a hot shower, though so I guess I’ll have to see what it is like getting on a bike right away

Ok – let me run through your ?’s.  Feel free to follow up by email or here. Suits – for me, I gain 3-4min/mile.  This isn’t very precise since I’m still getting back to swimming, but in generaly you gain speed and it’s easier to breathe when the bay is choppy like last year.  Also, I find that my time endurance in the cold is only about 35 minutes – after that I get severely chilled and need to wander around before riding my motorcycle home from the Aquatic Park.  I think it would be best to borrow or buy a suit for this race, even though you’re a hardier bay swimmer.  Sometime I want to do an Alcatraz swim without, but not with running and cycling afterwards. Time lost to wetsuit in Transition:  I generally strip off my suit in 3ft of water where it comes off easily.  I then carry it out.  Even in a 400m sprint event, I think the time lost is less than the time gained during the swim, and I stay warmer.  However, Alcatraz has a double transition for T1. Right out of the water, you can get a pickup bag (presumably with your running shoes) and drop off your suit.  However, this takes times as you need to get your bag from one of the race volunteers.  The fastest ones skip this and run barefoot for the approx half mile to the main transition zone.  It’s mostly paved, though, and might be rough on the feet.  Too bad neoprene socks aren’t kosher for the swim.   I wore desoto tri shorts for the event race, and for all the races I did last year.  They dry very fast, seem comfy enough for the 10-20mi bike rides, and don’t chafe on the run.  I change on race tops – it was cold enough and sunny enough that I didn’t want my shoulders exposed.  I wore a cycling jersey, and then switched to a singlet for the run.  I think most people are happy with tri gear.  One consideration – you leave the T area to get on a bus, then to take a boat ride, then to swim for 30-60 minutes.  That may be up to 3 hours with no facilities, or horribly long lines.  You may need to wet your suit, and then want to rinse it at the end.  Another reason to remove the wetsuit in the water.   — Jason O’Rourke www.jor.com

Response:

so would a 1.5 mile open water swim take you 4 1/2 minutes longer without a wetsuit.?what of the difference in transition time with and without wetsuit? can that time be made up for by the fact that you don’t have to take off a wetsuit? also, are those one piece tri suits suitable to go from swim right to bike from a salt water swim? anyone have any experience? does the chamois get slimy or uncomfortable or do they really keep the water out? I am doing alcatraz tri this summer and I don’t own a wetsuit. I would rather not buy one, but maybe I’ll have to in the end. I currently swim in the bay for an hour, 50F so the temperature isn’t a problem. I do go directly to a hot shower, though so I guess I’ll have to see what it is like getting on a bike right away. Thanks for any advice/information in advance. Susannah – Hide quoted text — Show quoted text – My first event will be a short one (someone worryingly called it a sprint), of 800m/16Mi/5Mi, surely there’s room for a few minutes inbetween disciplines… Depending on the distance from water’s edge, norm for that is probably 3 minutes for T1 and 2 minutes for T2.  If you’re racing for a place, you’d want to do better, but for a first race, and for planning purposes, think of that time frame. Around here, first part of T1 is removing the wetsuit.  If the swim is short enough or warm enough, you might save time not wearing one.  However, for me, the wetsuit is 45s faster/400m, so I keep it. I don’t want gravel in my bike shoes, so I wipe off my feet, put on socks, and then my running shoes.  Many go without socks, but that can have downsides.  My T2 transition to running shoes is a bit faster and still gravel free because of the socks.  Then I put on my glasses hitting in my helmet, which is clipped to the top tube.  Put on the helmet, dash to the bike mounting point, and go.  Sometimes I put on a jersey in transition, sometimes I wear it for the swim.  Depends on how much sun I expect to get in the bike ride – tank top versus short sleeve.  I don’t swim with the short sleeve on. If the swim was salt water, you probably should have a drink ready to rinse out your throat too. T2 is much easier.  Rack the bike, lose the helmet, swap the shoes.  I’ve used lace locks and the stretch laces, haven’t decided yet.  Then I grab the race belt and put it on as I’m heading out.  Most of the time in T2 is running to the rack, and running to the exit point.  For a 5m run, might need to apply some sun lotion.  A squeeze bottle is good for fast application. One reason to take more time in transition is to give yourself a bit of rest.  I’ve had trouble with side stitches at the beginning of the run as I dash out.  Still haven’t figured out the source, but resting an extra 30 seconds might be the difference.  For a while, I thought the problem was bolting a powergel right before I run off.  Didn’t explain the last one. — Jason O’Rourke www.jor.com

Response:

Another point on cycling shoes…if you use SPD pedals, get the cleats that have "pontoons" (Performance sells them, I suspect others do too).  They’re little rubber things that stick out from the side of the cleat.  They don’t impact the cleating process at all but they make it possible to walk/jog/run out of T1 in bike shoes without fear of breaking an ankle.  For me, this works far better than trying to stick my feet in my shoes while rolling down the road. mike – Hide quoted text — Show quoted text – Organization: AOL http://www.aol.com Newsgroups: rec.sport.triathlon Do yuor first tri and do what people have stated here. When you get race results (hopefully) you can compare your transitions with others overall and in your age group. Transitions are then timed equally. You need to have a equal comparison, so use the race results. Once you see what your times are against others, you will see how you stand. I am not the fastest swimmer in the world, but can often get on my bike before or same time as someone with a swim time 1-3 minutes faster than me. How much do you think I would have to train to cut off that time in the swim? A lot. You can do the same. Premier tips for being faster in TAs – no socks, no shirt, sit down and put your bike shoes on (this way you are gone outside the transition and not fumbling with your shoes, weaving around like so many idiots I see.

Response:

If you find u enjoy the psort and decide to do more events you will find a lot of uk athletes use trisuits and one piece swimsuits to save haveing to put shorts and tops on in transition. Dave Cleveland Triathlon Club UK www.clevelandtriathlon.co.uk

– Hide quoted text — Show quoted text – OK great, it seems a change in my attitude to the transitions is required slightly. What I think I’ll go for is run straight out of the pool to my bike, slip a top, shorts, socks and shoes on, helmet and jump on the bike. I’ll only have to change my shoes for the run then. Bear in mind the event will be in Burnley (UK) in May, it’s going to be a bit cold so the extra clothes might be useful. There’s no way on earth I can cycle and run without socks so I’ll accept that I’m going to lose a bit of time. Thanks everyone.

Response:

My first event will be a short one (someone worryingly called it a sprint), of 800m/16Mi/5Mi, surely there’s room for a few minutes inbetween disciplines…

 I found as a newbie when running my first event last year I lost a lot of time on transitions with fumbling with different outfits. I suggest wearing one outfit whether it be singlet/speedo/shorts for the whole event. Get EZ laces for your running shoes and velcro bike shoes. As a newbie last year I had to take a few extra minutes between the bike and the run because I was just too exhausted, but it was a good time to pour some liquids and nourishment into my body. As a note of humor, another guy passed me on the bike stage. Then midway through the run he passed me again. Obviously my slow transition was faster than his for me to have gotten ahead of him. I asked him why his transition was so long and he told me he had to suddenly go to the crapper between stages. Sometimes there are good reasons for slow transitions!

Response:

Do yuor first tri and do what people have stated here. When you get race results (hopefully) you can compare your transitions with others overall and in your age group. Transitions are then timed equally. You need to have a equal comparison, so use the race results. Once you see what your times are against others, you will see how you stand. I am not the fastest swimmer in the world, but can often get on my bike before or same time as someone with a swim time 1-3 minutes faster than me. How much do you think I would have to train to cut off that time in the swim? A lot. You can do the same. Premier tips for being faster in TAs – no socks, no shirt, sit down and put your bike shoes on (this way you are gone outside the transition and not fumbling with your shoes, weaving around like so many idiots I see.

Response:

OK great, it seems a change in my attitude to the transitions is required slightly. What I think I’ll go for is run straight out of the pool to my bike, slip a top, shorts, socks and shoes on, helmet and jump on the bike. I’ll only have to change my shoes for the run then. Bear in mind the event will be in Burnley (UK) in May, it’s going to be a bit cold so the extra clothes might be useful. There’s no way on earth I can cycle and run without socks so I’ll accept that I’m going to lose a bit of time. Thanks everyone.

Response:

I have a friend who did a beginners event and was about middle of the pack out of the water. He dried his hair with a towel and changed into bike shorts and a t-shirt after the swim he was dead last by about 3 mins after T1. Generally the shorter the race to faster the transitions as they’re a greater % of the total time. EG I took a total of 12 mins for my IM transitions (I know I know, my bike gear was wet and I refuelled in T2) but in a sprint I can manage about 1:30 to 2:00 total for both. Phil It’s up to you of course but coming dead last as you dried you hair … – Hide quoted text — Show quoted text – Now I’m starting to get a better idea about training (I’ve been cramming for the last few weeks) I’m interested in Transition technique. I’ve watched a couple of Ironman events and the like on tv and the only thing that normally happens there at transitions is a shoe change. Obviously my local event is a little more low key and I’m wondering if this usually means more relaxed transitions. Do people tend to get changed after the swimming at local events or at least quickly dry their bodies and throw on some cycling shorts and a top or do most people just sprint out of the pool/lake/sea to their bikes, stick some shoes on and away? I can see that that as long as a person is comfortable for the cycle ride then changing to the run will only require putting some different shoes on but it’s the swimming to cycling transition that interests me. My first event will be a short one (someone worryingly called it a sprint), of 800m/16Mi/5Mi, surely there’s room for a few minutes inbetween disciplines…

Response:

My first event will be a short one (someone worryingly called it a sprint), of 800m/16Mi/5Mi, surely there’s room for a few minutes inbetween disciplines…

I haven’t been doing tri’s for long, but it seems to me that in the shorter races the transitions are more hectic, rather than relaxed. Percentage wise, the transition times are a larger part of your total time in a sprint than in an Ironman so there is more of a premium on a quick transition.  Most just put on some shoes and maybe a shirt, and get dried off by the wind on the bike. But for your first race, don’t worry about your time.  Just do whatever you are doing in training, and whatever makes you comfortable. — Jet Jaguar I have a spam blocking address.  Replying to me is like pulling teeth. Visit my crappy home page at http://home.att.net/~chmilnir/ MSTie #54297 Crossposting makes Baby Jesus cry.

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1. Get clothes you can wear for the whole event. Tight racing singlets work best. No need to waste time changing. 2. If you wear a wetsuit, put it on over your singlet/swimming shorts. 3. Bike shorts are not required for sprint races, just ride in your swimming shorts. 4. Place your helmet ready on your handlebars ready to put on. 5. Many athletes leave their cycling shoes clipped onto their pedals. They run out barefoot, hop on the bike, pedal three times really hard, then put their feet in the shoes properly. Same at the end of the bike leg. This does not work too well for me. I put my bike shoes on first, then run out of transition with them on, then hop onto the bike. Try each method in your training sessions a few times. 6. Don’t bother drying. After a couple of minutes on the bike the only moisture on your body will be sweat. Hope this helps, Marcus

– Hide quoted text — Show quoted text – Now I’m starting to get a better idea about training (I’ve been cramming for the last few weeks) I’m interested in Transition technique. I’ve watched a couple of Ironman events and the like on tv and the only thing that normally happens there at transitions is a shoe change. Obviously my local event is a little more low key and I’m wondering if this usually means more relaxed transitions. Do people tend to get changed after the swimming at local events or at least quickly dry their bodies and throw on some cycling shorts and a top or do most people just sprint out of the pool/lake/sea to their bikes, stick some shoes on and away? I can see that that as long as a person is comfortable for the cycle ride then changing to the run will only require putting some different shoes on but it’s the swimming to cycling transition that interests me. My first event will be a short one (someone worryingly called it a sprint), of 800m/16Mi/5Mi, surely there’s room for a few minutes inbetween disciplines…

Response:

Find shorts you can swim, ride and run in. I use Nike dry fit tight fitting shorts. They look like lycra or nylon bike shorts but no padding. I do Olympic length and during the heat of the race I don’t miss the padding. If I am wearing a wet suit I wear my shirt under. If not I put it on after I get to the bike. I wear a sort of loose fitting shirt (my flab is not that flattering) but if I was slimmer, I would wear a tight shirt and maybe wear it swimming to. I also experimented going without socks. It worked OK but since it only happens once (swim to bike) I am not sure if it was worth it. My shoes did rub my toe to a blister (almost). I’ll try working into it with my workouts this season and see. Finally, order is important. I have rushed out of the transition more than once, forgetting something. Once forgot sun screen, on a very hot course. Once forgot my nutrition for the run, etc. Now I have a practiced layout and order that I go through step by step. – Hide quoted text — Show quoted text – Now I’m starting to get a better idea about training (I’ve been cramming for the last few weeks) I’m interested in Transition technique. I’ve watched a couple of Ironman events and the like on tv and the only thing that normally happens there at transitions is a shoe change. Obviously my local event is a little more low key and I’m wondering if this usually means more relaxed transitions. Do people tend to get changed after the swimming at local events or at least quickly dry their bodies and throw on some cycling shorts and a top or do most people just sprint out of the pool/lake/sea to their bikes, stick some shoes on and away? I can see that that as long as a person is comfortable for the cycle ride then changing to the run will only require putting some different shoes on but it’s the swimming to cycling transition that interests me. My first event will be a short one (someone worryingly called it a sprint), of 800m/16Mi/5Mi, surely there’s room for a few minutes inbetween disciplines…

Response:

I’ve watched a couple of Ironman events and the like on tv and the only thing that normally happens there at transitions is a shoe change.

Ironman transitions are usually not the same as shorter races.  An IM has changing tents and volunteers to help you.  At your race, you’ll probably do it all at the bike rack. The two things that will make the biggest difference in your transitions are simplicity and practice. Simplicity.  Minimal clothing changes.  The best is if you have shorts (and a top) that you can wear for the entire race.  Get lace locks or elastic laces for your running shoes.  Don’t wear socks (try this in training to make sure you can do it.).  Consider using an elastic race belt to hold your number instead of pining it to your clothes. Practice.  Find out where you enter the transition from the swim and the bike and where you leave for the bike and the run.  Do a couple of walk throughs so you can easily find your spot.  Lay your items out on a towel and mentally rehearse what you’ll exactly what you’ll do during each transition. Obviously my local event is a little more low key and I’m wondering if this usually means more relaxed transitions. Do people tend to get changed after the swimming at local events or at least quickly dry their bodies and throw on some cycling shorts and a top or do most people just sprint out of the pool/lake/sea to their bikes, stick some shoes on and away?

Some people pull cycling shorts over their swimsuits, others have one set of clothes that does it all.  You might want a small tray of water to rinse your feet after the swim and a towel to dry them off. Good Luck! Larry

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