If you have organized your transition area efficiently, you will have your running gear ready to go after you have dismounted and walked your bicycle to the rack (you can go faster than a walk, but be careful). Remove your helmet, put on your running shoes, grab the belt containing your race number, and take off. You can put the belt on as you go.

After cycling for an hour or so, your legs will feel heavy when you first start the run, but all will return to normal in about half a mile. Remember all that practice with bricks? This part of the race is why you did all those workouts.

Start your run at a slow to moderate pace and get your breathing under control. You can then start to push, although there's nothing wrong with cruising through the run if your goal for your first triathlon was just to finish. You will be able to judge how much effort you can afford by how you feel.

Cautions

If the weather is warm on race day, take extra care to stay hydrated, and beware the symptoms of heat exhaustion. If you feel dizzy or have the chills, find an aid station and get some fluid. Pour some water over your head and body and take in a sports drink. You can finish, but you must take it easy. Listen to your body.

Of course, if things are going well and you feel good, you can quickly build up the run to a strong effort, planning to go all out over the last mile of the run. Finishing strong will give you confidence for your next race.