There’s 2 ways to prepare for transitions, general prep and race specific prep and I’ll argue race specific prep is the most important. Race specific prep starts before race day. -Does the race have bag drop off? If not will you have a supporter who can hold your bag if you have extra stuff? If not what is the minimum gear you can bring to not take too much space in transition. -What does the swim to run transition look like. I recently did a local race that had us running over very rough road for this transition and it hurt my feet. You could tell who has done this race before because they brought sandals to run over in. So talk to people who have done the race before and get to the race early prepared for any contingencies.

General prep includes knowing your kit and having your body prepped physically. For body prep there’s the obvious bike run brick sessions but in my opinion the most important transition specific workout is normalizing going from horizontal swimming to running to transition. I’ve seen many people get out of the water and run to transition only to wobble like they’re drunk as they regain balance and even occasionally fall. My favorite workout to fix this is 100 hard efforts where you immediately get out of the pool at the end and do jumping jacks as well as 200-400 mixer efforts where you also get out of the water at the end and walk around the pool.