Here are some top tips,  to help you get the edge on your competitors and squeeze the best result possible out of your race-day performance. The following artcle gives the top ten tips for the swim, bike, run and transistions. 

Top 10 Swimming tips | Top 10 Cycling tips | Top 10 Running tips | Top 10 tips for a fast Transition

Top 10 Swimming tips

1. The goggles

Try your race goggles in open water swims before your actual race. The visibility you experience training in the pool will be noticeably diminished in open water. It doesn't make sense for something as simple as goggles to affect your swim, so make sure you're confident with your goggles. If they leak, fog, or offer poor sighting in the open water, get a new pair.

2. The wetsuit

A proper fitting wetsuit can improve your swim time by 20% or more due to increased buoyancy and decreased drag. Not to mention a wetsuit will help keep you warm in colder water. You can also use baby oil on the inside of the suit (forearms and shins) to make it easier to put on before the race or take off during Transition 1.

3. Getting ready to swim

Most people overlook the need to warm up prior to an open water swim. It's generally a good idea to do some light stretching 45 minutes prior to the race. As you enter the water let some water enter the suit, this will allow your body to warm the water and keep you warm for the rest of the swim. A series of easy, gliding strokes (50 meters) towards the first buoy will help with warming up your swim muscles.

4. On your mark

Are you ready to start the race? Try to avoid that "middle of the pack" position. We’ve all had the occasion where we were in the middle of the pack on the swim start. It's difficult to get into a rhythm and you will expend a lot of energy swimming over, around, and through other swimmers. We suggest an outside start position with a clear line to the first buoy. It may add a few meters to the swim distance but most likely it will help eliminate a few seconds from your time. If this is your first open water swim, it may be less stressful to start at the back of the pack and just enjoy the tranquil water. If you are an experienced swimmer and train with Ian Thorpe, front line, poll position would most likely be right for you!

5. Slipstreaming

The nice thing about open water swimming is being able to use another person's “slipstream”. (This is where one competitor follows in the slipstream created by another to reduce drag in the water and save energy.) It will reduce your overall effort if you tuck in behind your mate that you know is a slightly faster swimmer. If you are close enough to feel the bubbles of their feet, you are in a prime slipstreaming position. Just a few points of courtesy, don't tap their feet but be sure to thank them on the way to Transition 1!

6. Open water sighting

There are many schools of thought on open water sighting. It’s certainly key to proper navigation. Lifting your head, even slightly will cause your hip and legs to drop and that causes drag (literally). So it's a trade off - sight too often and you will slow down, not enough and you may get off course. A good school of thought would be to sight every 5 or 6 strokes. If you have a naturally straight swimming stoke you may go to every 10 strokes. Most triathletes will sight as they are exhaling, then lower their eyes back into the water, and turn to the side for a normal breath. The key will be to only lift your eyes high enough to see the buoy or other landmark that you are using for sighting.

7. Sighting the buoys

When you come around a buoy and make the turn to start the next leg of the swim, take a couple of seconds doing head-up breaststroke or something to get a firm visual on where the next buoy is.

8. Know the course

Prior to the swim start, check out the layout of the course. Locate the first and last buoys, wave conditions, swim direction, sun direction, etc. It is often beneficial to sight those first buoys from water level so you will know what they will look like when the swim starts.

9. Learn to breathe on both sides

Not only does it split the effort of your ‘lats’ by 50%, but it’s a good to be able to turn away from the sun while swimming with clear goggles.

10. The last 50 meters

You are almost finished, see it wasn't so bad! This part of the swim will get you prepared for the next segment of the race. So far you have been primarily using your upper body muscle group. Now it's time to bike, which is primarily lower body. To help get the blood to move to the lower extremities increase your kick cadence for the last 50 meters of the swim. This will help you get your "bike legs" quicker. Keep swimming until your hand touches the ground, then you will be able to stand up and gallop out of the water. If you are wearing a wetsuit you can start peeling down the top to save some time at Transition 1.

Top 10 Cycling tips

1. Bike condition

Be absolutely sure your bike is in a fit state to race. Check that the tires are roadworthy, at the right pressure and all nuts and joints adjusted to the recommended settings.

2. Helmet

Make sure you put your helmet on and fasten it before you un-rack your bike from Transition 1.

3. Drink

Make sure you drink as much as you can on the bike as this is easiest time to drink in the race. Make sure you take a good drink after the swim as you’ll be thirsty from the open water swim.

4. Do your own thing

Don’t get caught up in the hype. It is best not to try and follow everyone. Just relax and think about getting yourself into a good “spinning” rhythm.

5. Don’t ride the gutter

Don’t ride in the gutter as this is where glass tends to end up, so riding here will increase you chances of getting a puncture. Also riding in the gutter can be like riding up hill. Ride about 1m out from the gutter.

6. Gears

The secret to smooth shifting, especially on hills, lies in planning. Anticipate you'll need an easier gear and shift a few seconds ahead of time - including shifting to an easier gear at the bottom of the hill while you still have momentum.

Bottom line: be conscious of your pedal pressure any time you shift either derailleur. (A derailleur is a device for shifting gears by moving the chain between different sized sprocket wheels.) Shifts made during a moderate application of power have the best chance of being smooth and quick.

7. Aerodynamic advantages

A nice way to take the pressure off your hands is to add another position to your options on a road bike. This will increase your average speed about 2 kph without any additional effort. For distance cycling, this is the one accessory that will add the most to your cycling performance.

8. Cadence

While racing, it is important to think about your pedal cadence (revolutions per minute). Most regular riders will use a cadence of 80 to 100 per minute on level terrain. If you are getting knee pain, it may be that you need to increase pedal cadence from your current 50 or 60 per minute.

9. Getting ready for the run

For the last 400m to 600m of the bike, make sure you change into an easier lower gear. This will increase your pedal cadence, which in turn will help move the lactic acid from your leg muscles so they become “running legs”. This is also your last chance to take a good drink.

10. Helmet again

Don’t forget to take your helmet off (but only after you have racked your bike!)

Top 10 Running tips

1. Out of Transition

Don't sprint out of the transition: you don't want to use all your energy right at the start. Pacing yourself is important both in the bike and run portion of the race. Run your own race!

2. Head position

Keep your head up. This will help keep the rest of your body in a line that will help prevent injuries. It will also allow you to run slightly faster.

3. Arms

Watch your arms. A huge mistake even among experienced runners is bad arm form. You want to keep your shoulders low/relaxed, keep your arms relaxed (but not excessively limp). Don't clench your fists.

4. Do your own thing

Run your own race. Don't get off the bike and run at a pace 2 minutes faster than your usual pace because that is the pace the person you finished the bike with is running. Listen to your body and run at a pace that is comfortable for you. Also, while you can use your watch or heat rate monitor as motivation, listening to your body is more important.

5. Motivation

Think/talk to yourself. Self-dialogue helps motivation. Say positive things to yourself. Remind yourself (not necessarily out loud!) how far you have already gone and this is the “last push”. This will allow you to keep going mentally, even when you are tired and feel like you want to give up. Find reasons to keep going (and don’t give up – it’s the easiest thing to do!).

6. Breathing

Breathe naturally or focus on a breathing technique. Some argue that the best breathing technique is inhaling oxygen through the nose, fully expanding the lungs, and exhaling through a widely opened mouth. Your nose is a good filter for air, especially while running outdoors, which prevents you from accidentally swallowing bugs. Exhaling through your mouth allows your body to get rid of more carbon dioxide and heat with less effort.

7. Drink

Remember to keep drinking at all times. Even in cool conditions. You can still dehydrate.

8. Stride length

Research shows that the most efficient stride length is the one that the runner feels most comfortable with.

9. The last km

Once you hit the last km give everything you have, or enjoy knowing the finish line isn’t far away. Don’t leave anything out on the course!

10. Enjoy yourself

Triathlon is a great way to get fit or stay in shape while clearing your mind or taking time to think while your body goes through the natural, repetitive motions. Most who call themselves triathletes will agree that it's good for your body and good for your mind.

Top 10 tips for a fast Transition

1. Practice your plan

Have a plan of exactly what you are going to do and practice it over and over again until you are fast with no mistakes. Practice it physically several times over in training and then rehearse it mentally several times on race morning. By the time you are in transition during the race you should be moving on autopilot. Never try something new on race day.

2. Be a minimalist

The fewer tasks you have to do in the transition area, the faster you will go. Skip the socks and get rid of anything you don’t absolutely need. Clutter will slow you down.

3. Bike shoes in the pedals

Coasting down the course at 25 kph while you put your feet in your shoes will move you far ahead of your mate still in Transition 1 doing the same task. Set your bike up in the transition area with your shoes attached to the pedals and rubber bands looped between the heels and frame holding them horizontal. On leaving Transition 1, pedal with your feet on top of your shoes. Once you are cruising at speed, coast and slip your feet into your shoes. Keep your eyes ahead on the road, not down on your feet. On the return, slip your feet out of your shoes before you reach Transition 2. Learn this skill first on an indoor trainer before taking it out on the open road.

4. Run with your bike

The distance from rack to mount line can be considerable at large triathlons. By running safely and quickly with your bike, it is easy to fly over this distance. Run upright with good form on the left side of your bike holding your seat with your right hand. Left arm swings by your side. Hold the bike upright to go straight and lean it to the side to turn. Practice in an empty parking lot.

5. Speed over the mount/dismount line

Learn a cycle cross mount / dismount to cruise over this line without losing any momentum. In the race you will be doing this in bare feet but initially learn and practise this skill wearing running shoes.

6. Attach your stuff to your bike

Handling small items sucks up time. Everything you need on the bike course should be attached to your bike. Tape gels to the frame, water bottles should already be on board, sunglasses looped to a cable, spare tube in a seat pack and CO2 cartridge taped to the seat post.

7. One outfit for all occasions

Start the swim with your full bike/run outfit under your wetsuit. A one-piece tri-suit is ideal. Any clothing changes will add time in Transition.

8. Navigation

Have you ever come out to a large shopping mall car park and had trouble finding your car? You can have a similar experience in a large transition area. Note where your rack spot is and how to find it from the swim exit and bike entrance. From your rack, know where the bike and run exits are and the quickest route to them.

9. Speed laces and baby powder

Tying your running shoe laces in a bow takes time. Eliminate this step using lace locks or speed laces. To help your feet slide smoothly into your running shoes, prime them with a sprinkling of baby powder.

10. Grab and go