Thumm vs Thumm: An Epic Rivalry

It is no mystery that the Thumm family is one fit and fast family.  Over the years, the epic battles of Thumm vs Thumm have been compared to the likes of the Iron Bowl (Auburn vs Alabama), Fight of the Century (Ali vs Frazier) and, yes, even Coke vs Pepsi.  However, those comparisons have nothing on actually getting to watch the Thumm battle live!  This article will share the achievements of both Alison and Wayne over this past year through their continued rivalry.  So sit back, grab some popcorn and Coke or Pepsi (actually, get some kind of serious sports drink and energy bars and put on some of those windbreaker suits that make the 'swish, swish' sound), and enjoy the read.



Alison
In 2013, she finished the tri season off with her first 70.3 triathlon distance race.  She raced to an amazing 5:29:21 at IM Augusta 70.3 which included a 1:49:30 run split.  She followed that up at the end of December with a 1:43:49 half marathon in a downpour of rain and heavy lightning at the Jax Bank Half.

This year, she has smashed her PRs in 5K and 10K.  Her Palace Saloon 5K in 2013 was a 22:26, so she returned in 2014 to produce a 21:43, good for a 7:00/mile pace.  She improved her Red Hills time from 1:41:24 in 2013 to 1:26:33 this year.  That is a 15 min drop!  In the summer, she finished what was supposed to be her last tri of the season at Rocknrollman sprint where she was 1st in her AG and 4th OA female (missed top 3 by 16 seconds).

Based on how much success she had, she passed up running the NYC marathon to go after a 1/2 IM distance in the fall.  At a tune up race, Beach Blast 2 Olympic, her time of 2:26:44 gave her 1st in her AG and 3 OA, which included a bike split of over a 20 mph pace.  WOW.  Finally, she finished off her season in Venice, FL at the Rev3 Florida 70.3 triathlon, only her second at this distance.  Her 5:22:52 was good for 2nd in her AG and 9th OA.  All three splits of her race were huge improvements.  If it says anything of her drive to improve, she was not satisfied with her 1:46:56 run split, a drop of over 2 min off her run at Augusta.



Wayne
Alison's hubby Wayne, aka, The Man, has had his huge share of success, too.  Like Alison, he had a very strong race in Augusta (2013) putting down a 5:16:17 which included a 26:22 swim split and sub 2:50:00 bike split.  And in another epic Thumm vs Thumm race, he was able to produce a 1:36:11 half marathon in Jacksonville which is good for a 7:22/mi pace.  Again, this race was in bad weather conditions.

At the Palace Saloon in 2013, he nailed the 5K at 21:00 on the nose.  His goal had been to break 21.  So he came back in 2014, and destroyed that barrier with a 20:33 which is a pace of 6:38/mile.  Similarly, in the 2013 Springtime 10K, he ran a solid 45:22.  However, he came back in 2014, and ran a 43:59, good for a pace of 7:05/mile.  In his two Red Hills Triathlon races, he improved from 1:27:28 in 2013 to 1:21:46 this year.  The bike split alone was upwards of a 3 min drop.

All of the early season was solid, but this was the year of the Ironman for Wayne.  So as a build up race, he took on the Rocknrollman Half (70.3) distance.  He'd raced it back in 2012 as his first 70.3 and dealt with some tough conditions.  For all of us flatlanders in Florida, the Macon area has some big hills and temperatures typically spike into the 90s at this race.  His time that year was a 6:29:20.  It was quite tough conditions for a first 70.3.  This year, he returned and triumphed.  He dropped over 50 minutes to record a 5:38:33!  His swim improved by 10 min, his bike improved by 10 min and his run improved by 30 min.  He continued solid training through the hot summer months and completed his triathlon season in Chattanooga at the Ironman.  It should be noted that he did much of his training solo, which is a very tough thing to do.  His total time of 12:09:29 was shockingly fast for a first Ironman, not to mention that the bike course was a total of 116 miles - 4 more than a normal Ironman.  Included in that race time was a swim split of 53:31, which comes out to 1:23/100m or 1:16/100y.  And his bike pace held up for a solid 18.2 mph.





Now to quantify all of the above just mentioned about the Thumms, none of that came from simply being a gifted athlete.  None of that was "given" to them.  Yes, they are naturally good athletes, but that only got them a small portion of the way towards the goals they achieved.  What really earned their way was their sheer dedication to the sport, their belief in themselves and their positive attitudes.  I cannot speak enough to the hard work Alison and Wayne have invested.  They have lead by example from the start, and I'm sure will continue to do so in years to come.  This goes for not just multi-sport but, more importantly, in life.  It has been a pleasure seeing them succeed, and they will surely continue to do so in years to come.  Congratulations to the Thumms on a great year of racing, and here is to many more epic Thumm vs Thumm showdowns!


Ironman Florida - November 1, 2014


Ironman Florida is just around the corner. This year Triattic has four first time Ironman athletes taking on the challenge of the 140.6 miles. Consisting of 2.4 miles swimming, 112 miles biking and 26.2 miles running.

Ron Harrison #2579

Ron Nieto #2651
Ashley Roman #1257
Michelle Dahnke #1220
2.4 mile swim: The swim course at Florida is in the Gulf of Mexico. It's a two loop course with a short beach run in between laps. The seas can be choppy and the current can be strong, in addition the sun is bright so pack those tinted goggles. Average water temperature for this time of year is the low 70's.

Transition: Athletes are greeted with a fresh water shower upon exiting the wetsuit strippers. Make sure to rinse the salt water and sand out of your shorts!! Gear bags are placed in the parking lot of the Boardwalk Beach Resort and the changing tents are located in the resort.

112 mile bike: Don't let the course description fool you. In comparison to other IM bike courses, yes it is flat but there are some descent hills on HWY 20 and the wind can be a bugger. This course is great for holding a steady consistent effort, which can help your legs on the marathon.

26.2 mile run: FLAT!!! Flat is fast but flat is hard. Be prepared to use the same muscles for 26.2 miles. That is the hardest part of the course. The crowd support is fantastic and the scenery is beautiful. The sun sets early in PBC and can cool off quick so be sure to pack a long sleeve shirt in your special needs bag.

We will have a tent set up near the Summit Hotel, family and friends feel free to bring a chair and a cooler and let's cheer on all those athletes!



Lots of racing this weekend

This weekend is a BIG racing weekend for Triattic athletes. You will see Triattic in four different states and racing 3 different distances. We have two representing at the USA Triathlon Age Group Nationals in Milwaukee, Wisconsin, across Lake Michigan in Benton Harbor we have four competing in Ironman 70.3 Steelhead, one will be racing in the Atlantic at Jacksonville Olympic Distance Triathlon, and two (one of whom is a first timer) in Cordele, GA at the Georgia Veterans Sprint Triathlon.

Bob Keller and Karen Munoz
Bob Keller and Karen Munoz will be representing at the USA Triathlon Age Group Nationals. CLICK HERE for race information.



The Eastradformans
Leisa Eastman and Robby Turner

Leisa and Ed Eastman, Natalie Radford and Robby Turner will be competing in a 70.3 mile race, consisting of a 1.2 mile swim, a 70.3 mile bike and a 13.1 mile run. Live race day tracking is available at IRONMAN LIVE COVERAGE on August 10 starting at 7:00 AM.


Steve Mnookin

Steve will be competing in his second Olympic Distance Race in Fernandina Beach on Saturday. Race information can be found HERE

Andrea Stephens
Deann Garcia

Andrea Stephens and first timer Deann Garcia will be representing at Lake Blackshear in Cordele, GA. 

Best of Luck to all Triattic athletes and friends racing this weekend! 


Team Triattic at Ironman Coeur d'Alene

IRONMAN Coeur d'Alene
Sunday, June 29, 2014
Age Group Start time: 6:40 a.m. (PST) 

Team swim practice: Lake Coeur d'Alene

CLICK HERE for live tracking.


Left to Right - Top to Bottom 
426 - Natalie Radford
156 - Sandy Holt
790 - Melissa Thompson (First timer)
1745 - John Thompson (First timer)
279 - Charlie Johnson

1853 - Morgan Garcia (First timer)
2528 - Robby Turner (First timer)
1743 - Brad Taylor (First timer)
342 - Ed Eastman
401 - Leisa Eastman
1014 - Jo Curry (First timer)
2341 - Al Curry (First timer)
1616 - Michael Holt (Not pictured)


We want to take this moment to speak to all of the Triattic athletes about to compete in the big race tomorrow.  We could not be more proud of each and every one of you.  You have worked so hard to reach this point.  Think of all the long days when you dealt with the sun, the heat, the humidity, the bugs, the hills, the wind and much more.  You fought through sore muscles, drank more sports drink than you ever thought possible.  Felt stings on your body when showering that you never thought could exist at that intensity in that location.  Woke at hours unthinkable to most people to put your body through exercises also thought unthinkable to most people.

And why?  Because through all of it, you are aiming for a goal that while once thought unreachable is now at your fingertips.  And because, even though we all ask ourselves what the hell are we doing at times, in the end you find so much enjoyment out of the successes AND failures you’ve had along the journey to this point.  The whole journey to race day is a process.  We experiment and try various approaches constantly honing the most efficient ways of crossing a finish line successfully.

You now consider it to be normal banter when someone asks, “What zones are you aiming for?  You think you’ll hold the goal wattage coach has you aiming for?  Oh, and you better load up on electrolytes and carbs so you don’t bonk after the 112 miles before you run the 26.2.”  Most people not in triathlon would be looking at us with a blank stare at this point, but we are all full of responses to answer those questions.

You have taken on a lifestyle that is very abnormal.  And that means abnormal in a very special way.  We are so proud of all of you for the way you have prepared for one of the most memorable days of your lives tomorrow.  And this will be memorable, because it will be 140.6 miles of celebration.  It will be you seeing your friends along the race course and knowing you are all moving towards a moment individual to each of us but the same in so many ways, too.

Yes, there will be down moments.  But that is simply what it is – a moment.  It then passes and the good times start rolling again.  So when a negative thought passes through your mind, let it do its thing and let it fade on away, because that thought means nothing compared to the grit and determination each and every one of you have.

In the moments as you lie falling asleep, let your mind visualize what you are about to do tomorrow.  You can “see” exactly what you will do in the race.  You can see yourself entering the water and feeling the shock of cold.  You see yourself further into the swim, having swallowed some water and bumped with some people, but steadied out and into a nice groove.  You are now already in the second loop feeling good.  Now you sight and see the shore.  You’ve glided up to T1, changed and now have your bike in your hands running towards the mount line.  The legs feel good.  HR a bit high, but you ease it back.  Time to get the legs spinning and ready.  You have made it through over thirty miles and are at the turnaround south of town.  The wind was a bit in the face and the hills worked you slightly, but now it is time to soak in a solid tail wind and some downhill.  Now, you are onto your second loop working up the steep hill you know you’ll see soon on the run.  The following miles drift by and you feel stronger as you move deeper into the ride.  Look, there is the dismount line and 112 miles are beyond you!  T2 just happens effortlessly and you are out on the run course surrounded by a mass of screams and cheers.  You remember that many people back home are anxiously watching the Ironman website looking for updates and on the edges of their seats cheering for you.  Keep that pace in check!  Next thing you know you’ve made it up the steep hill and are down at the turnaround marking one quarter complete.  Back in town, you reach 13.1 miles of the run and the music is pumping, the Triattic tent is just beyond the turnaround at halfway and you are invigorated knowing you can smell the finish line.  Again, you get to the turnaround of 19.65 miles and realize the energy you conserved has you set up to soak in this last 6.55 miles.  Yes, you are hurting.  That is totally normal and no one “feels great” at this point.  But the feeling you have is one of excitement knowing every step you take will bring you closer to THE moment.  You are seeing other Triattics and smiles are on their faces.  Life is good.  Right now is why you did all this training.  You have put in the work and earned your place here.  Now you’ve worked through the neighborhoods and broken out onto Sherman Avenue.  You can see the finish line in the distance.  It is simply you and destiny.  It is your moment……

New Triattic Gear

SMASHING SUCCESS!!!

Our new gear has people buzzing and we couldn't be happier with the quality and design. Design work by Triattics own Leisa Eastman and Jo Curry!! Way to go Ladies. This new gear is fun, highly visible and made with quality materials.

If you missed out on the first order and would like to represent a Tallahassee locally owned small business (along with our sponsors) now is the time to get in on a re-order!



Gear that is available:
-Triathlon Top (men and women)
-Triathlon Short (men and women)
-Cycling Jersey (men and women)
-Cycling Short (men and women)
-Cycling Bib Short (men and women)
-Tech Tee (men and women)
-Running Singlet (men and women)
-Cycling Gloves (unisex)
-Arm Warmers (unisex)
-Sport Bra 

All gear is pro design (cut a little smaller than club and team gear)
SIZING CHART


Deadline to get in on re-order is July 13, 2014. Please email sandy@triattic.com for additional information or to place and order.

Thank you to our wonderful sponsors: Envlove, Inc.Yoga With MichelleHigher Ground Bicycle ShopStretching Your Life.comWells Brothers Bar and GrillCornerstone Software ServicesCitrine Spa and Body ShopQuintana RooEC3DTriBike Transport, and Xerra Wetsuits.

Heat Training

Hot Weather Training

 Now that the weather is starting to feel like our normal Florida summers, I thought it would be good to start thinking about how to train in hot weather.  Matt Fitzgerald wrote it perfectly on the best way to train and handle the hot weather. 

Listen to your body Early signs and symptoms of heat illness include fatigue, discomfort, lightheadedness, cessation of sweating, disorientation and nausea.  Stop exercising and find a cool environment as quickly as possible if you begin to notice any of these signs or symptoms while exercising in the heat.

Take baby steps.  The fitter you are, the better your body can tolerate exercise in the heat, so try to build your fitness to a high level in the spring, before the first heat wave of the year.  When the first really hot day comes, do a shorter- and slower-than-normal workout.  On each subsequent hot day go a little farther and a little faster.  It takes about 10 days for the body to full acclimatize to the heat.  The body adapts by increasing its sweating capacity and reducing the electrolyte concentration of the sweat to boost your ability to maintain a safe core body temperature.  After this process is complete you can train more or less normally through the summer.

Slow down.  I said “more or less normally” above because it is never possible to train as hard in the heat as in temperate conditions.  Research has shown that the brain protects the body during exertion in the heat by constantly monitoring the core body temperature and limiting muscle activity to prevent the core body temperature from rising to dangerous levels.  (It’s actually the heat produced by the muscles, not environmental heat, that causes heat illness to occur.  Environmental heat merely prevents body heat from dissipating.)  So don’t expect or try to perform at the same level on hot days.  Instead, maintain your normal level of exertion and understand that you will not go as fast at this level of exertion as on cooler days.

Run early-or late If you take the time to acclimatize to the heat, and you adjust your pace properly on hot days, you can train safely in very high environmental temperatures.  However, because you have to slow down, you can’t train as hard or get as fit in such temperatures as you can in cooler temperatures. 

By the same rationale I recommend that you train early in the morning and late in the evening-and perhaps even indoors sometimes-to avoid the highest temperatures of the day.  You’ll have better workouts and you’ll feel more comfortable, too. 

Dress to sweat Sweating is the body’s primary cooling mechanism.  When you train in hot weather, be sure to dress in clothes that allow this mechanism to do its job.  Avoid wearing everyday clothes such as cotton t-shirts, which trap sweat and heat against the body.  Instead wear technical apparel that is designed for your sport and made from moisture-wicking fabrics such as CoolMax, which soak sweat from your skin and transfer it to the outer surface of the garment for evaporation.  Light colors that reflect the sun are also preferable.

Stay hydrated.  Drinking during hot-weather workouts will help your sweating system do its job better.  By drinking throughout each training session you will keep your blood volume close to normal levels, which in turn keeps your sweat rate high.  And since oxygen is delivered to the muscles through the blood, maintaining your blood volume through drinking also enables your heart to deliver more oxygen per contraction, so you perform better than you can if you allow your body to become too dehydrated.

Try pre-cooling Research has shown that athletes perform better in hot environments when they cool their bodies beforehand.  Pre-cooling doesn't make a huge difference, but if you want to gain a little bit of performance in important workouts that must be done in the heat, turn your air conditioning down low or spend time in a cool bath before you head out the door.
Also, for those of you doing long distance training (Ironman), I would route my rides and or runs around an ice cold spring (Wacissa) or even a lake.  Midway on my ride or run, I'd stop to cool off my body.  During our very warm summers in Florida, nothing felt better.  I felt fresh to continue my workout.

Coach Jo Curry Experience at the National Training Center

I attended an Athlete Skills Camp this past February in Clermont, FL at the National Training Center. The camp was put on by Tri Endurance Solutions. USAT Level III Coach Shelly Obrien. She is the head coach and presenter. Being a USAT Level 1 Coach I was able to assist and learn from her during this clinic.

Here is a snapshot of my 2 day training camp.

Day 1 Morning- Run Test and Video

1 hour run workout with evaluation of run mechanics. Strength training and conditioning exercises geared to triathletes

Swim Test and Video
2 hour workout in swimming pool with video-taping of stroke mechanics and evaluation.

Sports Psychology
During this discussion Shelly spoke about what Mental Skills Training consists of and the purpose of Mental Skills Training for Triathletes. We assessed our selves using the Psychological Performance Inventory (PPI) Mental Toughness for Sports, By Jim Loehr (see link below)
https://teacherweb.com/MA/HollistonHighSchool/MrBoles/-The-Psychological-Performance-Inventory.doc

Athletes need to have a good mental plan. This plan must contain the following components:

Personal Assessment- refer to the PPI, athletes should take this assessment to see which areas need special attention or has room for improvement.

Competition Goals & Targets- What do you want to accomplish? Are the goals valid? Is your motivation intrinsic (task oriented or performance related) extrinsic (Ego oriented or outcome related)

Imagery/Visualization Proper Environment, Clearing and Relaxation Drills, Effective Script, Ensure Success and Realism, Utilize all Senses, Repetition=Habit, Practice in real time, Remain inside your body, Experience race feel and Trust and enjoy the process.

Self Talk Awareness/Internal Dialogue -Focus on the now not the past or future. Look for something positive, focus on strengths, there will be uncontrollable factors and do not demand perfection of yourself. Have an internal script and mental map of race at hand.

Energy Management Finding the balance between your best and worst performances. Focusing on your Muscle Tension, Heart Rate, Breathing and Anxiety. Rate these from Low to High. When was it too high and how did I feel? When was it too low and how did I feel? What would feel just right & how would I bring that about?

Competition Strategies ABC’s A activating event, B belief about the event, C Consequences of that belief. 

For example,
Hot and humid=I suck in the heat=Poor Performance Or
Hot and Humid= I have trained in the heat and can manage it=Good Performance 

Assessment of Process Effectiveness  During your best performance evaluate yourself and answer these questions: What did you do before and during it? How did you feel before and during it? What did your sense tell you? What was in your mind’s eye? What are you thinking?

Afternoon -Run Video Review
Reviewed video of all athletes and provided excellent evaluations for each person.

Run Specific Strength and Skill Work
2 hours of strength training and skill work. The exercises were demonstrated and then performed by the athletes.





Day 2 Nutritional Strategies

Main focus was on the importance of water. 75% of people in America are chronically dehydrated. Water should be preferably cold—it is absorbed into the system more quickly than warm water and some evidence suggests that drinking cold water actually helps burn calories. Here is a formula to know how much water you should be drinking daily.  

Take you body weight, divide by 2 and that is the number of ounces of water you should drink daily (1once equals 2 tablespoons).

During exercise 4-6oz/20min with 400ml of sodium. Objectives covered during nutrition were: Metabolic Efficiency, Stabilize Blood Sugar, Minimize GI distress and to maximize windows of opportunity for nutrient and energy absorption.  See Race Day Meal Guidelines below.



Swim Video Review
Reviewed video of all athletes and provided excellent evaluations for each person.

Swim Training
2 hours of swim drills. The drills used were focused on breathing and body position in the water.

Exercise Physiology
Karl Riecken USAT Level II Coach talked to us about exercise physiology and took us on a tour of the National Training Center.

Triathlon Specific Strength Training
2 hours of exercises for triathlon strength training. Some of the exercises we did were:  Head rolls, Hip rotations, Leg swing and lateral, Calf stretch, and Runners lunge.

I truly enjoyed working with Shelly Obrien at this camp. She shared some valuable insights as a USAT Level III Coach.  I would recommend this camp to anyone wanting to improve and be able to race at his or her true potential.



* Pre-Race Day Meal Guidelines*
Competition Challenges of the High Performance TriathletesMonique Ryan, MS, RD


Competition Nutrition for Sprint and Olympic Distance Triathlon

Sprint Distance
  • Taper and consume adequate carbohydrates 24 hours before the race
  • Hydrate continually 48 hours before the race
  • Consume a high carbohydrate pre-race meal 2 to 3 hours prior to start time
  • Consume fluids from a sports drink leading up to the race
  • Drink 20 to 32 ounces of fluid every hour on the bike
  • Keep up with fluid needs as much as possible during the run
Olympic Distance
  • Tape and consume adequate carbohydrates 48 hours prior to the race
  • Hydrate continually 48 hours prior to the race
  • Consume a high carbohydrate pre-race meal providing 1 gm of carbohydrate per pound of weight 2 to 3 hours before start time
  • Increase salt intake 48 hours prior to the race if it will take place in hot and humid conditions
  • Consume fluids such as a sports drink in the hours leading up to the race
  • Consume 20 to 32 ounces of fluid every hour on the bike and consume carbohydrate gels with water if desired
  • Stop at aid stations for water to maintain fluid intake and minimize fluid losses

Ironman Pre-Race Nutrition Strategies: The Week Before the Race

Timing                                               Nutrition Strategies
2 to 7 days prior to competition    * Consume your regular training diet or decrease portions                                                                     slightly to compensate for training taper
                                                          * Maintain at least 3 gm carbohydrate per pound of weight
                                                          * Adequate intake of fluids
                                                          * Increase intake of salt and salty foods

48 hours prior to competition         * Load with 4 to 5 gm of carbohydrates per pound of weight
                                                          * Emphasize low-fiber foods and carbohydrate containing
                                                              fluids
                                                          * Consume adequate amounts fluid and sodium

Night Before                                    * Emphasize low fiber carbohydrates
                                                          * Consume easily digested protein as desired
                                                          * Avoid high fiber foods
                                                          * Consume an evening snack if desired
                                                          * Drink plenty of fluids

Morning of Race                             *  2-3 hours prior consume 1 gm carbohydrate per pound                                                                      weight
                                                          * Have easily digested carbohydrates
                                                          * Consume carbohydrate-electrolyte beverage for                                                                                 carbohydrate and fluids

2014 Racing Season is Upon Us

Triattic has been to a number of running races, a chilly sprint triathlon and one duathlon already this year but 2014 is about to launch!

The team season opener is at Red Hills Triathlon next Saturday, April 5th at Maclay Gardens State Park. Rumor has it Coach Charlie Johnson will be blazin (come see to find out what that means)!

Red Hills Triathlon Website
Race Information
Date: 
April 5th, 2014 at 7:30am

Location: 
Maclay Gardens State Park
3540 Thomasville Road
Tallahassee, FL 32309
Distance:
Picture
Swim 0.33mi
Picture
Bike 16 mi
Picture
Run 3.1 mi
Here are some key pointers to remember when heading into Red Hills for the first timers to the experienced athletes.

Planning for Red Hills

-          Planning is the key to success in Triathlon
-          The more you plan the less you need to do and figure out during the race
-          Simplicity is crucial in planning transition for a sprint triathlon
-          Make a list of equipment you need
-          Mark all equipment with permanent marker

Equipment setup

-          Plan the arrangement of your equipment in order of use


Equipment selection

Swim:
-          Choose goggles designed for outdoor use
-          Know whether or not swimming into morning sun, choose tinted goggles for those conditions, if it is overcast or dark water choose clear lenses
-          Ensure to have a proper fitting wetsuit
-          Use plastic bags to help get wetsuits on
-          Lube around ankles, neck, and wrist - for long sleeve
-          For rough swims or worry of loosing goggles – place goggles under cap
-          Triathlon clothing should be worn for all three disciplines, choose something that is comfortable, non-chafing, and can be worn from start to finish without discomfort
-          Safety pin ankle strap with timing chip to prevent from loosing in swim

Bike:
-          Triathlon specific shoes are most helpful (one or two Velcro straps)
-          Select a good fitting, approved helmet that can be buckled easily
-          Buckle your helmet before touching the bike
-          Keep helmet fastened during entire duration of bike until it is remounted in transition
-          Make sure to have bike set in an easy gear (leaving the parking lot is uphill)
-          Reset and have bike computer turned on

     Run:
-          Replace shoelaces with elastic laces or lace locks for quickness on slipping on
-          Running hat or visor may be helpful
-          Race belt

The Transition Spot

-          Each race venue is different
-          Know the different specifics of each race you plan to do in terms of transition
-          After finding spot, become familiar with finish of swim, entrance to T1, bike-out, bike-in to T2, and      run out. Do a pre-race walk through of T1 & T2
-          If spots are not pre-assigned choose a spot that minimizes congestion and overall distance of travel within transition
-          Take as little as space as possible for courtesy to others
-          Use bright colored towel to help find spot
-          Know location of mount and dismount line
-          Athletes must mount after crossing the mount line
-          Athletes must dismount before crossing the dismount like

Specific Tips

-          Beginners Athletes: Have a fun, comfortable, and safe race. Don’t stress about speeding through transition. That may mean putting on a pair or socks or walking transition.
-          Intermediate Athletes: Weigh the pros and cons between comfort and speed and luxury and necessity.
-          Advances Athletes: Rid yourselves of all but the most essential and fast equipment

 RACE DAY LIST

Pre-Race:

   Bike pump
   Warm-up clothes
   Extra bottle fluid (water, Gatorade, etc…)
   Light snack (banana, GU, etc…)
   Sunscreen
   Toilet paper
   USAT membership card
   ID
   Flashlight/headlamp
   Watch (make sure to have it charged)

Swim:

   Swim suit or Tri gear
   Goggles
   Swim Cap (provided by race)
   Extra goggles
   Body Glide
   Wetsuit (if needed)
   Plastic bags (for getting wetsuit on)
   Baby Shampoo (anti-fog for goggles)
   Towel (for transition set up) 

Bike:

   Bike
   Helmet
   Bike shoes
   Socks
   Bike Bottles (water, Gatorade, etc)
   Nutrition
   Repair kit (spare tube, CO2, tire levers)
   Sunglasses

Run:

   Running shoes
   Visor/hat
   Race Belt

Post Race:

   Change of clothes
   Sandals
   Recovery snack
   Cash
   Folding Chairs
   Extra Towel
   Cooler J

Just in Case (Extras):

   Rain gear
   Tools for bike
   Band-Aids
   Safety Pins

***Don’t try anything new (equipment/technique/nutrition) for the first time on race day!