TRIATHLON: Steel yourself for an exciting weekend of racing with six-time champion Sam Betten fighting to defend his Colorbond Airlie Beach Triathlon title with another former champion, Max Neumann, hell bent on reclaiming the title. Betten has been racing predominantly over slightly longer distances in the Asia-Pacific region with a number of race victories, while Neumann has been plying his trade predominantly in Europe over similar race distances to what awaits the pair this weekend.

The consummate professional, Betten welcomes the challenge and has even been providing some "Tips from the Top" for Whitsunday Times readers to help them prepare. This week it's all about transitions and race day.

Train for transition.

Before race day; practice your transitions to be confident on your transition process for race day. Everything from clipping your helmet, popping your shoes on and mounting your bike can be practiced.

Establish a routine.

A common method is work "tip to the toes" i.e. helmet on first (you can't touch your bike until your helmet is on and clipped) and then item by item until you're popping your shoes on.

Where's my bike?

Come race day, there'll be hundreds of bikes in the transition area. Perhaps have a landmark that lies in your line of sight behind where your bike is racked to help you navigate to the right spot.

When setting up your transition zone on the morning of the event, walk the path you will take from the swim to your bike and then on to the bike start and likewise for completing the bike and moving to the run. Know exactly where you have to enter and exit the transition area. There will be signs to guide you.

Have everything laid out ready to go. Purchase some elastic laces from Corry Cycles or Sportspower or have your shoe laces undone so it's easy to slip your feet in them. Have you helmet lying face up, clips undone so you can pop it on to your head.

As race car drivers say, "smooth is fast and fast is smooth" so stay calm and confident when you're in the transition zone.

Make sure to take note of the mounting and dismounting lines at the beginning and end of the cycle course. You can't ride your bike until you are beyond that line and if it's busy, be prepared to run well past the line and find some room to mount your bike.

Google is your friend.

There are countless short videos on transition techniques on the internet that can help you.

Make yourself a checklist for the big day to ensure that you have everything you need for race morning and don't accidentally leave any important equipment at home.

Have a race day nutrition plan that you trial in training before race day and know works well for you.

Give yourself plenty of time on race morning to set up your transition, do a short warm up and be ready for the race briefing.

Make sure to check your bag in before the race at the "Bag Drop" area and not leave your extra equipment in transition that may slow you down.

It is perfectly normal to be a little nervous on race morning and try to take a few deep breaths and do a couple of stretches to help you stay calm. Entries remain open online until midnight tonight with late entries accepted on Saturday, August 27 from 1pm for the juniors and from 2.30pm for the seniors.

For all information, visit http://www.whistundaytriclub.com.