Has anyone ever done one of these before and have any particular tips or tricks? The one I am in is a 500 m swim (long course) - 12.5 km bike (on a trainer, not 100% clear on how that will work) and a 3 km run (on a 200 m track - 15 laps).
For example, tri shoes on the bike or on the ground? I can’t quite tell which is faster if you include pedalling on the trainer, pause to slide and strap in etc. How much towelling off is required? Outdoors I normally just “blow dry” so to speak but I doubt if they give us fans they will suffice.
In a lot of these events, transitions are “neutralized” for safety and your given a set amount of time to rinse off, towel off and get to the next location. So there’s really no transition time.
I’d use your cycling shoes. I have an Achilles injury that I think a contributing factor was riding a spin bike in running shoes while I was on a cruise ship… combined with too much, too soon running.
Just use it as a training day and have fun. I did one last year and it was nice enough outside that we did the run on the track instead. Each leg was by time. So 10 minute swim, 20 minute bike and I think a 10 or 15 minute run.