* you must go to the official pre-race briefing.
* you must leave your bike in transition on Saturday. Partially deflate your tires then or you risk having them explode from sitting in the sun. Re-inflate to proper pressure on race morning. There will be neutral support and floor pumps in transition.
* on race morning you must leave transition by 5:xx (depends on your transition, so check
your athlete's handbook), so be sure to get there early. Security will not let you in if you arrive late. Crying and begging will not help, though bribery has been known to work
* remember that you need to get from transition to the swim start, so
leave ample time. You can check a bag at swim start, so you don't need to walk barefoot.
* draft as much as possible during the swim.
* be sure to sight regularly during your swim. Don't trust the swimmer in front of you to go straight.
* do not try to stand too early at the end of the swim. The surface is muddy and sticky, and you can't walk in it. There will be volunteers to help you out of the water.
* there is a considerable run from swim finish to T1. Be sure to
quickly go through the shower as you exit the water unless you want to have an oil slick goatee in your Brightroom photos. Then get your cap, goggles and the top of your wetsuit off. You will be running down to T1 in a single lane. Stay to your right or risk getting hit by an oncoming bike.
* move quickly but in an organized fashion in the transition area.
* leave your bike in a small ring to exit T1. You'll begin on a narrow section along the water, make a sharp right turn, then go up a short, steep hill. You need to be in an easy gear for that hill and you need to slow down before the turn.
* there are 180 degree turns at the top and bottom of the course. The
southernmost point is south of the finish, so you'll need to come back
north for about a mile. During that mile be sure to stretch your back
for a few seconds and spin a light gear.
* on the run be aware of your form and stay relaxed so you get your
legs back as quickly as possible.
* eat a normal, high carb diet and stay well hydrated from now through
* have a light breakfast 3 hours before the start. Take one gel 30-60
minutes before the start.
* drink at least one full bottle of Gatorade or other fluid replacement drink on the bike. One gel late on the ride is a good idea as well.
* drink at every aid station on the run.