Do Remember that you are timed from the moment you start swimming to the moment you finish running, including the time it takes to put on your shoes.
Do bring
Trunks / swimsuit (of course!)
T-shirt - loose enough to pull on easily when you're still wet, but not so baggy it catches in the wind and slows you down. You don't need to wear shorts unless you want to.
4 safety pins to fasten your race number onto your T-shirt
a small towel to dry your feet (preferably an old one, because it might get dirty)
trainers (if you put a bit of talc in them - but not too much - then you can get them on without bothering with socks)
Don't forget your bike and helmet (check your tyres are pumped up)!!
Do Have the right sort of tea the night before - pizza or pasta or baked potato, NOT fish and chips! And get an early night.
Don't Have too much breakfast on the day - try to eat a couple of hours before the race starts - cereal or toast or fruit or porridge
Do Bring a drink of weak juice with you - you'll be thirsty after your race.
Do Get to the race nice and early - Registration usually opens an hour or so before the race starts. Collect your race number and safety-pin it to the front of your T-shirt. You will be told which lane you are going to swim in and will also be 'body-marked' - your number will be written on your arm and leg, so wear a loose top & shorts or change into your trunks/swimsuit first. IF YOU HAVE ANY SKIN ALLERGIES TELL THE ORGANISERS and you won't be body-marked (or bring your own permanent marker!).
Do Put your bike in 'Transition' - sometimes this has scaffolding to hang your bike on: and sometimes your place will be numbered. Arrange your towel and trainers, T-shirt and your helmet alongside so you can put them on quickly. You MUST put your helmet on before you pick up your bike!
Do Go and look round the course - make sure you know where to go when you come out of 'transition' - the first time, when you are going to go off on your bike, and the second time, when you've brought your bike back and are going to go and run. There will be people to tell you where to go - MARSHALS - and arrows and tapes but it's still a good idea to look at it so you know what to expect. Make sure you know which way to run round transition each time - you often have to run round it in the same direction all the time so it's fair, no matter when your bike is left.
Do Make sure you are back inside the pool in good time for the 'race briefing' - 15-30 minutes before the race starts. Listen carefully to what you are told. Then, when it's time for your heat, go to the shallow end of your lane. There will probably be 4 or 5 other people swimming in the same lane as you. The timekeeper will give you a coloured swim cap (so they can tell who is who) and tell you who is to start first. Get into the water when you're told. Because there are lots of people in each lane, you start by pushing off from the shallow end and nobody dives in. Each person starts off 5 seconds after the one before - there will be a whistle to tell you when you start.
Don't Overtake in the lane - you might bump into someone coming the other way. If you catch up with the person in front of you, tap them on their feet, and when they get to the end of the lane they must stop and keep over to the side so you can come past them. If someone behind you taps on YOUR feet, you must do the same.
Do Try to keep count of how many lengths you've done - but the marshals will try to tell you when you've only got 2 more lengths to go.
Do leave your cap on the side of the pool for the next heat.
Don't RUN on the poolside. Go outside, rub your feet on your towel while you put on your t-shirt and helmet (and fasten it). Put your trainers on as quickly as you can and finally pick up your bike.
Don't Ride your bike inside transition - push it until you are told you can get on.
Do get off your bike at the Dismount Line when you are told to by the marshal and push it to where you started in Transition. Then go off on the run as quickly as you can.
Don't Forget to collect your medal / goody bag, if there is one - you've earned it!!!!!