Swim
- goggles
- swim cap (they should give you one)
- wet suit
Bike
- Shoes
- helmet
- sunglasses
- Shirt if you need one
- Gu or powergel
Run
- Shoes
- Socks if you need them
- hat
- sunglasses
- Gu or powergel
- Race belt for your race number
- Plastic bag to put your shoes in if it's raining. This will keep them dry until you are done with the swim and the bike.
You may also want to put on some Body Glide or Vaseline for chafing.
Sunscreen is very important as well. Don't put it on around your eyes. If you do, your goggles won't stick as well and may leak.
Swim: If it is a triangle swim, start off to the right side of the group. Try and see if there are any big houses or buildings you can use to help you see where you're going. Don't start out too fast. Get into a rhythm and then start to move into the crowd and pass people. At the beginning is when you're at the highest risk of getting kicked in the face, losing your goggles or getting grabbed. About 100 to 200 yards in, people will calm down and you'll be able to just swim. As you approach the shore, swim as long as you can. It's tough to run through water. Don't stand up until you have to. Count the buoys before the swim start. Know how many you need to pass before you exit the water. (Never open your wetsuit in the water).
Start to take your wetsuit off as you're coming out of the water. Put your socks (if you need them) and shoes on first after you get the wetsuit off. Then your shirt if you need one. Put your sunglasses on, then your helmet. Make sure you fasten your helmet before you leave the transition area or you'll be disqualified. I always have my helmet sitting on my aero bars un-hooked and ready to put on my head. I rest my sunglasses in my helmet. I make sure they are opened as well and ready to put on my face.
Eat some Powergel or Gu about 20 minutes after you get on the bike. Don't eat or drink right away. Your body needs to get used to being upright again and putting food or drinks in your stomach too quickly can make you feel sick. Come in from the bike. In the transition area start to undo your helmet, but leave it on your head until you get to your transition area.. Rack your bike and change your shoes. Take off your helmet.
Run... Grab your race belt with your number and get moving. Pace yourself on the run. Don't start out too fast let your legs get used to running before you pick up your pace too much.
Make sure you have air in your bike tires. By the way, I never wear socks in a sprint or Olympic triathlon, but that's up to you.
Have Fun and Good Luck!!