For you who often take part in the triathlon races, you must understand, the preparation before the starting time is more important than knotting shoelaces or visiting a portable toilet in the race village. Try to arrive at the race location 90 minutes before gun time, so you have the opportunity to pick up the race pack (if possible on D-day), arrange your equipment in the transition area, and get the race number (BIB) on your body. Make sure you understand the passage to the transition area after completing the swim leg, as well as the direction to get out, when you enter the bike leg and run leg. When you feel the equipment is ready in place and, of course, ready to use, warm up in reverse triathlon phase sequence: Run a little, then bring the bike out of the transition area to pedal (warm up, and then put it back), and wear a wetsuit, get into the water, and swim for a few moments. This will ensure your equipment is ready for use. If you feel nervous at start, go to the side and count to five after gun time. This will prevent you from the crowd of other participants.

Swim Leg
You will start the race in a departure wave together with other triathlete who are in the same age group as you. Usually, this departure wave is carried out every few minutes. Be sure to focus on each hand stroke you do when swimming and control your speed. Every five or more strokes, raise your eyes instead of getting your head out of the water to see if you are going in the right direction. If this is too difficult, change your swimming mode to freestyle to check the race track. Keep going, because after you get into the water, gaining momentum is something that consumes energy and difficult to do. If you can, swim behind another triathlete who has the same speed as you to save energy. Don't lift your head out of the water too often to see the position of the drafter (the person in front of you). Just find out its position and follow the water bubbles that are created as a trace of its movement. When out of the water, open your wetsuit, pull down to the waist. Then release everything in the transition area.

Transition 1: As soon as you are in the transition area, remove the wetsuit you are wearing, as well as swimming goggles and swimming cap. Dry your feet before wearing special cycling shoes, put a helmet on your head, and bring your bike. Now is the time to consume food and drinks? Already got everything? Take the bike to the cycling course, where you can ride it.

Bike Leg
Even if you feel strong (and the swimming phase is over), don't push yourself too hard and leave energy for the running phase. There are many triathlon finisher who crossed the finish line with walking, not running. Usually this happens because they can't measure their exertion well, said triathlon coach Lesley Mettler. In the cycling phase, make an effort at number seven on a scale of 1-10. This phase is also the best time to refill fuel because it makes it easy for you to eat and drink.
If the leg muscles feel tense, stand on the pedals to stretch the calf and hamstring. Maintain the position to always be in the right lane, unless you want to pass the triathlete in front of you. When overtaking, you have to do it from the left lane. Say, On your left or from your left side to give someone a warning about your presence. Drafting isn’t allowed in most races, and you should stay three bike lengths behind a cyclist in front of you.

Transition 2: After the cycling phase is finished, get off the bike and take your bike to the transition area. Place it on the shelf provided, take off the helmet, change shoes, and immediately exit the transition area to run with a steady rhythm and speed.

Run Leg
Focus on cadence and arms swing in the first kilometer. At this point, in a triathlon race, your feet might start to feel heavy. But your hands are still fresh because the new rest can provide assistance. Your feet should be fall in line with your arms. Think about the swing when you start feeling tired. At this point, trying to conquer a 10K distance feels like running a half-marathon.