Triathlon Coaches in Tampa Bay

Training is part of the multisports lifestyle. We swim, bike and run days in and days out, getting in shape for that race of a lifetime. There are coaches out there who can offer advice and give workouts for each of these sports. But how about someone who understands the sport of triathlon? Don't be overwhelmed by the fact that you have to train for all three sports and two transitions. If you are serious about becoming good at it, give a USAT Certified Triathlon Coach a try. USA Triathlon, the governing body of the sport of triathlon in the United States, provides three different levels of certified coaches through their training programs. These coaches learn all about the sport of triathlon as well as nutrition, CPR and ethics in the sport. These coaches also need to stay current with the up to date developments in the sport by taking continuing education courses. We have summarized for you what each level of certification entails so you can properly evaluate which level coaching you desire. We have also included a listing of the USAT certified coaches in the Tampa Bay area. This list will be continually updated as new coaches become certified and existing coaches become inactive.

Level I

Prior to certification, a prospective coach must complete and/or submit the followings:

1. USAT Membership
2. Three-day educational clinic
3. Written examination
4. Current CPR Certification
5. Signed USOC Coaching Ethics Code
6. Criminal history check as provided by USA Triathlon

A Level I coach should be competent in basic triathlon coaching and the overview of training systems and planning (including periodization). He should also possess basic knowledge of skill and drill development and is familiar with coaching philosophy and ethics.

Level II

Prior to certification, a prospective coach must complete and/or submit the followings:

1. USAT Membership
2. Attain status of USAT Level I coach
3. USA Triathlon level II clinic
4. Pass the written and oral examinations
5. Current CPR Certification
6. Signed and dated USOC Coaching Ethics Code
7. Criminal history check
8. Minimum of two years triathlon coaching experience following USA Triathlon Level I certification
9. One of the following:

• BA or BS degree in sport science or related field preferred; OR
• Certifications with relevance to triathlon such as ACSM, USA Cycling, USA Swimming, USATF or call USAT coaching education for more details

10. Annual Service to the USA Triathlon National Teams Program or educational contributions to the sport of triathlon, (i.e., service during a USA Triathlon camp or clinic, contributions to the USA Triathlon Coaching Certification Program or various related USAT programs)

A Level II coach possesses advanced knowledge of triathlon coaching and training concepts and advanced skill and drill development. The coach also learned the application of advanced periodization and training systems as well as sport specific testing and evaluation.

Level III

A Level III coach attains all the qualifications of a Level II coach plus the followings:

1. Innovative triathlon coaching and training concepts
2. Innovative skill and drill development
3. Design of complex periodization plans
4. Conduct sport specific testing and evaluation

(Note: the USAT is currently re-writing the information on Level III certification. We will update this information as the revised information becomes available)

For most of us, consulting a Level I coach is probably adequate. Elite triathletes may want to consider a Level II or even a Level III coach. Here is a listing of the USAT certified coaches with their contact information.

 

Hank Campbell, USAT Level II Coach
Location: St Petersburg

Background:

Hank Campbell has a Bachelors of Science degree in Exercise Science from The University of Mississippi. He is Certified through the American College of Sports Medicine and through USA Triathlon. He has worked as a Certified Bike Fit Technician at Chainwheel Drive Bike shop in Clearwater, Florida. He has been competing in Triathlons, Duathlons, Swimming, Cycling and Running events for over 13 years. He has coached athletes from all distances and ability levels in his past 7 years as a coach.

Services: Detailed training plans for individuals or groups is available as well as personal one on one coaching.
Contact Info: runhankrun@gmail.com
Disciplines: Road Cycling, Triathlon, Mountain Biking, Duathlon, Running, Swimming, XTERRA, Cross-Country, Cyclocross

 

Elizabeth Sylves, USAT Level I Coach
Location: St. Petersburg

Background:

Elizabeth has a B.S. Exercise Sport Science. She is also a Certified Personal Trainer and a Certified Group Exercise Coach. She has been a St. Petersburg YMCA Triathlon Program Certified Group Exercise Instructor with 10 years experience in the fitness industry and 15 years of competitive endurance sports and a W.I.T.S Instructor

Services: Periodization training programs for Triathlons, Marathons, Duathlons,Swimming, Cycling, Running. Functional Core Training integrated with balance. Group and/or private coaching with emphasis on biomechanics, mind body awareness, and goal setting
Contact Info: elizabeth@fitplanetinc.com
Disciplines: Road Cycling, Triathlon, Duathlon, Running, Swimming
Specialties: Triathlon and Personal Training Programs with an emphasis on Core Training and Sports Nutrition

Adam Graetz, USAT Level II Coach
Location: Largo

Background:

Adam has been coaching triathlon for over 10 years and has been an avid triathlete himself since the early 90's. He is a full time swim coach and specializes in swim training. He has competed internationally for the USA and has raced IM distance events. He is also a paramedic and a massage therapist.

Contact Info: a.graetz@yahoo.com or agraetz@tampabay.rr.com
Disciplines: Road Cycling, Triathlon, Duathlon, Running, Swimming
Specialties: Has been coaching triathlon for over 10 years. He specializes in one on one swim coaching for swim form and technique. He is also a USA Swimming coach and ASCA certified.

 

Jennifer Hutchison, RD, LD, NSCA-CSCS, USAT Level II Coach
Location: St. Petersburg

Background:

Jennifer is a registered and licensed dietitian specializing in sports, cardiovascular and wellness nutrition. Jennifer received her B.S. in Health Science in Clinical and Community Dietetics from the University of Florida. She holds certifications from the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist. She is also a USA Cycling Certified Club Coach. She is an avid runner and has completed multiple marathons. She also is a USAT All American triathlete and a seven time Ironman finisher.

Contact Info: esportsrd@aol.com
Disciplines: Road Cycling, Triathlon, Duathlon, Running, Swimming
Specialties: Nutrition and strength and conditioning expert
Services: Jennifer can create individualized nutrition and training programs; she also possesses the skills of a Level II coach with regards to triathlon coaching and training

 

Bill Floyd, USAT Level II Coach
Location: Tampa

Background:

Bill's experience in multi-billion corporation as a director of training and development gives him the skill and mind set as a coach who can handle the pressure and stress. He has experience in managing and leading in the corporate environment which is vital in coaching athletes and bringing out the best in them. Bill has an impressive resume of triathlon accomplishments dating back to 1988. Bill founded the Trifloyd triathlon coaching company and has coached many athletes to their potential they could not realize without a coach.

Contact Info: coachbill@trifloyd.com
Disciplines:Road Cycling, Triathlon, Duathlon, Running, Swimming
Specialties: Individualized training plans; coaching consulting and marketing consulting
Services: Training plans, camps and clinics, coaching consulting
Website: www.trifloyd.com

 

Jennifer Waite, USAT Level I Coach
Location: St. Petersburg

Background:

Jennifer has combined a lifetime of athletics with a passion for helping others in her work with athletes of all age levels and skill ability. She competed in collegiate athletics and went on to receive her Masters degree in Sport Management. After college she moved on to triathlons to fuel the competitive fire. She consider each athletes lifestyle and goals, as well as how much time they have, and combine them into a program that will meet their objectives while maintaing balance with other aspects of their life. She believe that the sport of triathlon is for everyone no matter your age or size.

Services: Professional Triathlon Coaching Specializing in Beginner Athletes, Women & Youth in Sprint and Olympic Distance Races. One on one and group training sessions. Individualized monthly coaching for each athlete and event and nutrition guidance to take your competitive or fitness training to the next level.
Contact Info: Web: sate13@gmail.com
Disciplines: Road Cycling, Triathlon, Running, Swimming
Specialties: New Athletes, Women & Children with a focus on raising beginners and mid-packers to next level in triathlon events.
Location: Saint Petersburg, FL

 

Jeffrey Bullock, USAT Level I Coach
Location: St. Petersburg

Background:

Jeffrey Bullock is a Level 1 USAT Certified Triathlon Coach, NASM Certified Persoanl Trainer, NASM Certified Performance Enhancement Specialist, Weight Management Specialist. He has a Bachelors Degree in Biology. He has been weight training for over 13 years and have now, for the last few years, been adding Triathlons and Running to his fitness regime. He likes to use weight room functional training to help enhance his outdoor training and race day results. Fitness has not ony been his way of life, but for the last few years it has been his career. He owns a successful personal training studio close to downtown St. Petersburg. It is very convenient for scenic runs, all those morning rides and all types of swims.

Services: His services are based on the individual. He can be just a personal trainer, just a Triathlon coach or both. It is up to you.
Contact Info: Web: jmbull99@hotmail.com
Disciplines: Road Cycling, Triathlon, Mountain Biking, Duathlon, Running, Swimming
Specialties: Ffunctional weight training. He is well rounded as a coach and offer information that will make you a better athlete at all disciplines of the Triathlon.
Location: Saint Petersburg, FL

 

Pam Kallio, USAT Level I Coach
Location: Tampa

Background:

Interested in Triathlon? Looking for a qualified coach to help you get started or improve your performance? Pam's goal is to provide complete and comprehensive triathlon training for all levels of experience and for all tri distances. She has been racing for 7 years at all tri distances & am a USAT Level 1 Certified Coach. Her racing resume includes: 5 time Ironman Finisher, Top 6 IM age group finisher for 5 consecutive years, 2004 USAT Honorable Mention, Qualified for USAT Age Group Nationals in 04, 05 and 06, Qualified for USAT Worlds in 05, 2006 Ironman 70.3 (Worlds) qualifier and finisher ( 16th in age group), 2006 and 2007 Selection for Her Sports Triathlon Team, 2007 Selection for the Mark Allen Advanced Tri Team. Competed in over 40 triathlons - all distances

Services: Provide training schedules tailored to help you achieve your tri goals rather than a "cookie cutter, one size fits all" approach. Additionally, she offers nutritional guidelines & assistance for the training season and for race day, along with the ever critical element of "mental toughness" coaching, combined with accessibility & a personal approach. Try the TRI K2 KALLIO KOACHING approach. The road to excellence starts here!
Contact Info: Web: http://www.trik2kalliokoaching.com
Disciplines: Triathlon
Specialties: Tri Coaching - all distances, Nutrition assistance, Mental toughness, "sisu" training.
Location: Tampa, FL

 

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Beginning Triathletes

So here you are, training for your first triathlon. Just what is a triathlon? What do you need to know before you get into the sport? Understanding the sport will help you manage your training plan, eat and hydrate properly during training and racing, and have the proper gear for your training and your first race. Here is where we come in. You will find all you need here, and more, to get started. If there is something you would like to know but not on the website, e-mail the webmaster and we'll be sure to entertain your curiosity.

What is a Triathlon?

Well, we know you know what it is. Here is a definition of triathlon as defined by wikipedia:

"A triathlon is an athletic event consisting of swimming, cycling and running over various distances. In most modern triathlons, these events are placed back-to-back in immediate sequence and a competitor's official time includes the time required to "transition" between the individual legs of the race, including any time necessary for changing clothes and shoes. As a result, proficiency in swimming, cycling, and running alone is not sufficient to guarantee a triathlete a competitive time: trained triathletes have learned to race each stage in a way that preserves their energy and endurance for subsequent stages."

The transition from the swim leg to bike leg is commonly referred to as T1 (transition #1) and the transition from the bike leg to the run leg is commonly referred to as T2 (transition #2).

What distances are there in competition?

Super sprint - consists of 200m to 400m of swimming, 5 to 8 miles of cycling, and 1 to 2 miles of running, this distance is tailored mostly to female beginners or youth

Sprint - consists of 400m to 800m of swimming, 10 to 15 miles of cycling, and 3 to 4 miles of running, this is the most popular distance for most beginners

Olympic - also known as the international distance, consists of 1.5k (0.9m) of swimming, 40k (24.9m) of cycling, and 10k (6.2m) of running, a fair number of triathletes graduate from the sprint distance to the olympic distance which typically requires a little more training than the sprint distance

Half ironman - consists of 1.2 miles of swimming, 56 miles of cycling, and 13.1 miles (a half marathon) of running, distances beyond olympic distance require more intense training and often consists of longer workouts

Ironman - consists of 2.4 miles of swimming, 112 miles of cycling, and 26.2 miles (a marathon) of running, not many dare to accept the challenge of this grueling event

In most races of the sprint and olympic distances, relays are also offered as an option rather than an individual competition of all three disciplines. This provides an opportunity to those who might be a little overwhelmed about tackling all these disciplines for the first time. The super sprint distance is too short for relays and the half and full iron distances are usually designed as a test of endurance and therefore you usually don't find a relay team doing a half or full iron distance triathlon.

What is the governing body of triathlon competition in the United States?

USA Triathlon is the sanctioning authority of triathlon competition in the United States. USA Triathlon’s 90,000-strong membership is comprised of athletes of all ages, coaches, officials, parents and fans striving together to strengthen multisport. On the elite level, USA Triathlon is responsible for the selection and training of teams to represent the United States in international competition, including the world championships, Pan Am Games and Olympic Games. It conducts national camps and clinics and provides coaching education programs. On the developmental level, USA Triathlon fosters grass-roots expansion of the sport, which is facilitated by the sanctioning of age-group events and triathlon clubs. National and regional championships are held for triathletes from junior to senior age divisions. USA Triathlon's mission is to provide excellence in leadership, structure and education for the growth and development of the sport. USA Triathlon's vision is to set the standard of excellence as a world leader in the sport by promoting a healthy lifestyle and encouraging participation and achievement.

When an event is sanctioned by USAT, you must be a USAT member to be able to participate in that event. You can do that in one of two ways:

1. Becoming an annual member for $40 a year which will entitle you to participate in as many USAT sanctioned events as you want within a 12 month period;
2. Purchase a USAT one-day license at event packet pickup for $10, this will enable you to participate in that specific event only

What can I do to help motivate me to train for my first triathlon?

It is always easier to train for your first triathlon when there is support and encouragement from others. The best thing to do is to find a "partner in crime" - find a friend, or more, and commit to doing your first triathlon together. There are triathlon clubs in the Tampa Bay area that are always looking for new members, or someone new to train with. Clubs have scheduled swim practices, open water swim, group bike rides and group runs that you can participate. A lot of triathletes that you meet in these clubs often are pretty generous in sharing their race experience with you. Surround yourself with people that share the same passion as you do and you will have a greater chance of success.

What can I do to make my first triathlon less overwhelming and intimidating?

If it is at all possible, go watch a triathlon before you sign up for one so you know what to expect. Watch for the swim portion of the race and take note of how swimmers position themselves. Here is a great video on how to round out a buoy. Then quickly walk over to the transition and observe the elites who often have the best transition times. You probably will not be able to catch much of the bike portion of the race other than the beginning and the end. Then go to the transition area again to watch them transition into the run.

Yet another thing you can do is to do a mock race the weekend before the race. Drive to the race location with a friend who has done that same triathlon before so he or she can give you pointers and run through the race course for you. You don't have to do this mock race at race pace. The idea is to familiarize yourself with the race location, how it feels to run up the beach as you exit the swim, bike course, run course, etc. However, do try to make a point to transition fast from the bike to the run so you get used to the feeling of "jelly legs". This will help you avoid getting lost on race day and arriving to the race late (the last thing you want happening on race day after you have trained so hard!!). Your friend can also run through the race course for you. You will have an advantage over other beginners in knowing the depth of the water, whether there are any hazards on the bike course (e.g. potholes, uneven surface, sharp turns, etc), and the run surface of the run portion of the race. This will calm you and make you feel less intimidating and be more prepared on race day.

What can I expect when I go pick up my packet?

Packet pickup is either the day before the race or on race day morning about 90 minutes prior to race start. It is always advisable to pick up your packet the day before so avoid any race day congestion and confusion. You will usually be given a plastic bag with the followings in it:

1. Final race instruction such as time, location, swim waves (more on this topic later), etc.
2. Adhesive race number, one for the bike and sometimes one for the helmet
3. A race number for the run leg, which you can either pin onto your shirt or a race belt
4. A colored swim cap that corresponds to your swim wave
5. A timing chip to be strapped around your ankle during the race (sometimes the timing chip is handed out on
   race day morning)
6. An official T-shirt and maybe other promotional products

What can I expect when I arrive at the race site?

Well, it will be DARK!!! Most triathlons start at day break when temperature is usually at its lowest to give athletes the best condition possible for their race. The transition area will usually be illuminated by bright white lights. However, it is always a good idea to bring a flash light for sighting so you can find your assigned spot in the transition area to set up your gear properly. A well run race should provide adequate security to the transition area where athletes' gear and equipment are setup. If there was adequate security, you will be required to have your bike number already on your bike and be body marked before you are allowed into the transition area. A security official will check to make sure your bike number matches the number marked on your body by a volunteer. Your race number is marked on both your arms with your age marked on one of your calves. Body marking is not required by USAT, it is up to the race director of each race. Sometimes you will find long lines at body marking. Bring your own marker and have a friend or spectator body mark for you to skip that line. At the end of the race, a security official will also check to make sure your number matches that of the bike to minimize the incident of bicycle theft.

After you enter the transition area, you will see racks set up for bikes (more on how to rack your bike later). These racks are usually set up in one of three ways:

1. A range of race number, e.g. 100 - 107
2. Age group, e.g. 30 - 34
3. Specific race number, e.g. 245, this is usually done in larger races

Rack your bike in the appropriate rack or you will receive a penalty (adding additional time to your race time). You can also lay out your gear in the area under your bike (more on how to lay out your gear later).

Then proceed to getting your timing chip if it is not already in your race packet.

Do I need a wetsuit?

Our triathlon gear page has extensive information on when a wetsuit is allowed, information on how to purchase a wetsuit, how to put it on and take it off.

What should I wear when competing in a triathlon?

We can spend a lot of time discussing what to wear in a triathlon. There are so many alternatives out there for both men and women. However, if this is your first triathlon, a basic one-piece swimming suit for women and swim jammers and a triathlon top for men will do just fine. You want to wear something that you can wear during the swim, the bike and the run, without having to change clothes in the transition and add time to your race.

Do I want a triathlon bike or a road bike?

This is a question asked by many triathletes. With a road bike, you sit more far back into the seat. On a triathlon bike, you are in a more forward position under the assumption that you will be using the aerobars most of the time during a race. This will also save your legs for the run after the bike ride is done. If you are doing mostly short distance triathlons (sprint or olympic), it is probably more practical to ride a road bike which you will be doing most of your training on. Just add a pair of aerobars for the race and you will be all set. If you are planning on doing longer distance triathlons (half or full iron), you will probably do your legs a big favor by riding a triathlon bike since a good part of your training will consist of long runs after a bike ride and you will be running a half or full marathon after that long bike ride in a race.

How do I rack my bike?

Don't be ashamed to ask if you don't know how to do it. The competitor next to you is often eager to help. There are two ways you can rack your bike but the easiest way is to rack the bike by the seat.

What can I expect at the end of the race?

After you crossed the finish line, there will be volunteers there to remove your timing chip from your ankle. The chip is pre-coded with your name, age, age group, swim wave information and it is then scanned by a computer which download your information to the results. You will find yourself in the post race party area where food and beverages await you. You typically cannot go back to the transition area immediately to retrieve your gear since the race may still be in progress. You usually have to wait till the last cyclist comes into the transition area and heads out for the run. This is to avoid congestion in the transition area while the last few cyclists transition into their run. Be respectful of this rule or you may receive a penalty.

When will race results be available?

Since your timing chip is scanned into a computer, most race organizers have computers and printers set up at the race to enable them to provide race results shortly after the race.

When I headed back to work Monday, my co-workers called me No. 254. Little did I realize that my race number was still on my arm. How do I get rid of it?

Soak a wash cloth with soap and water and rub your arm. This will usually get rid of it. If this doesn't work, try using rubbing alcohol on a cotton ball. Don't forget your calf as well.

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Race Tips

You've trained and trained and trained and somehow you are still slower than that guy who is not as good a swimmer or cyclist or runner as you are. How could this happen? Remember, triathlon is not only a test of endurance and physical abilities in these three disciplines, it also requires you to transition fast from one discipline to the next. There are also other things you can do in each discipline to help you move through the race smoothly and seamlessly. So listen up and try these race tips at your next race. That slow guy will be surprised that you beat him!!!

These race tips apply to triathlons of all distances but longer distance triathlons such as the half and full ironman have their transitions set up differently. We will cover that aspect of the race separately.

The night before

The more you do before race day, the more prepared you are on race day and less chaotic for you. Here is what you can do the night before your race:

1. Put the bike number on the bike
2. Put the helmet number on the helmet
3. Pin the race number for the run on your shirt or a race belt
4. Tape your sport gel on the top tube of your bike, for easy access during the bike leg
5. Put your hydration system on the aerobars or your bottle in the cage, fill it tomorrow morning
6. Put bike shoes on pedals if you plan on transitioning fast like a pro
7. Put the bike in an easier gear so you can ride off easily from T1
8. Pack your bag the night before and check it against a race day checklist, don't kid yourself that you are going to get up a little earlier to pack it, how much earlier are you going to get up than 4 am?? If you over slept and you are rushing out the door, you are most likely going to forget something. It is not the first time that we saw someone asking for an extra pair of goggle, or someone forgetting bike shoes or worst yet, all the race numbers were left at home!!

Setting up your transition area

This is where you can position your gear so you are not moving from place to place when you are transitioning:

1. Racking your bike

If you put your bike into the proper gear, it should all be ready to be racked. Otherwise, take the time and put it into an easier gear so you can ride off easily out of T1. If you are one of the lucky few that arrive there bright and early, you will have plenty of choices where you want to rack your bike. If a specific spot is assigned for you, then you have no choice. But given a choice, you always want to rack your bike on the outside of the rack so you are not running all the way to the end of the rack when coming into T1 and T2 with your bike. Rack your bike so that the front wheel is facing the direction that you are heading out of T1. After you racked your bike, reset the computer so it records useful statistics for your bike portion of the race.

2. Setting up bike and run gear

• Lay out a towel right under your bike so you could wipe you feet when you come off the swim, this will get rid of most sand and gravels but you will still have sand left on your feet
• Bike shoes should already be on your bike pedals; if you have not mastered this lightning fast transition skill, open up the straps of your shoes so your feet slide in easy; here is a video on how you can practice this drill
• Bike helmet should be next to shoes facing up with the chin strap unbuckled
• Sunglasses should be opened and place under the helmet
• Have race belt on the towel, with number attached the night before, unbuckled
• Put running shoes, with speed laces on, on top of race belt
• Put hat next to shoes, if you wear a hat on the run

3. For your bike

• Fill up your hydration system or bike bottle
• Put vaseline on your bike seat if the skin on your inner thighs tend to rub against the seat when riding

4. For your run

• Put body glide on the heels of the shoes so your feet slide in easily
• Put vaseline inside the shoes on areas where you are most likely to get blisters when not wearing socks, if you plan on wearing socks, skip this step

Start of the Race

5. Heading to the swim start

• Wetsuit - if race legal, should be on up to your waist, put the top part of when you get to the start
• Make sure you have swim cap and goggle
• Timing chip is on your ankle, put a safety pin through it so if it accidentally get pulled loose by a swimmer in the water, it will remain on your ankle and your time will be recorded
• Watch - safety pin it if you are afraid to loose it

6. End of swim

Believe it or not, this is where most people loose time in their race. When you swim to shallow water, continue swimming until your hand can touch the bottom, then stand up and the water should be at about ankle height. Swimming in shallow water is faster than trying to walk through water that is thigh deep. Resist the urge to get up just because everyone around you have gotten up and started walking.

7. T1

Generally, it will take you longer for T1 than T2. While running (not walking, you are in a race even during transition and it counts towards your total time), do the followings:

1. Lift the goggle up and rest them on your head
2. Undo the velcro and the zipper on your wetsuit and pull it down to your waist (skip this step if you are not wearing a wetsuit)
3. Remove the goggle and swim cap

Once you get to your bike, do the followings in this order:

1. Throw the goggle and swim cap down
2. Remove your wetsuit, see this great video on how to remove your wetsuit quickly (skip this step if you are not wearing your wetsuit)
3. Put on bike shoes, if not already on pedals
4. Put on helmet and buckle up
5. Put on sunglasses
6. Grab your bike and get out of transition (see here a video by Barb Lindquist on how to mount and dismount your bike when your bike shoes are already on the bike)

8. Bike Leg

You bike should be on easy gear so you get into a good speed without having to push really hard. Remember do not mount your bike until you get to the bike mount line. Usually, there is a line taped to the ground and you will also see volunteers in that area. As you cycle, watch out for other triathletes on the road and also for potential road hazards, e.g. potholes, wet roads, uneven surface, sharp turns, etc. Once you are away from the crowd, you may take the gel pack that you had taped to your bike the night before. If this is a USAT sanctioned race, you will see officials on the course on motorcycles watching for violations. Here is a list of the most common violations as they pertain to the bike and bike leg of the race.

When approaching the bike finish, start taking your feet out of the bike shoes. Make sure you dismount at the line again.

9. T2

T2 is relatively easy. Here is what you need to do in T2:

1. Put the bike back on the rack
2. Take off helmet
3. Take off bike shoes, if you didn't leave them on the pedals
4. Put on your running shoes
5. Grab your race belt and hat and start running!! Put the belt on while you are running.

Key to fast transitions

We all run through the same distance from the beach to out bikes but why do the pros do it better than we ordinary age groupers? Here are the keys to fast transitions. Just as you train for your swim, bike and run, transition is a key element to a triathlon as well and it probably deserves just as much time in your training. Take notes of these tips and practice them often. Each time when you set up your mock transition for practice, set it up the same way and same distance and practice with a friend so you can time each other and note your progress over time.

1. Wear something that you can swim, bike and run in. For women, a one-piece swimsuit, one-piece or two-piece triathlon suit will do. For men, a one-piece or two-piece triathlon suit will work just fine. This will save you time from having to change outfit during transition.
2. Start removing your goggle and wetsuit while you are running to T1, pull your wetsuit down to your waist
3. Practice how to take off your wetsuit efficiently, this great video illustrates how
4. Have your bike shoes clipped onto your pedals so all you need to do is to slide your feet in on your way out of T1
5. Take your feet out of your bike shoes and just hop off your bike when approaching T2
6. Put body glide and vaseline on your running shoes so they slide in easy
7. Use a race belt, and put your belt and hat on while you are running out of T2, don't stop and put it on before you run out
8. Don't bother with checking your watch for your time at any point during the race, this will take your focus away when you should be thinking about how to quickly transition

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Race Day Checklist

We know it sounds like a lot to worry and to remember for a race that only lasts slightly over an hour. Therefore, we developed this checklist for you to help you organize your triathlon gear before race day. Some items on the list are optional and not really necessary so modify it to suit your needs.