What needs to go into my transition bags?
food(nutrition bars, almonds etc,) sandwich, energy drinks, medicines, sun block, vaseline
Hmmmmm...depends on the race length! There are several things to consider, and a few must haves. For just about any race, you should consider having a transition towel to sort of wipe your feet off on and lay your gear. That gear should include your bike & run shoes, race belt, if you are attaching your bib number to one, and not your clothing. You have to have your socks, hat, nutrition & essentials, (that you better already have figured out by race day!)
You don't need much more than that but there are number of items people include, like an extra water bottle and hand towel to rinse and dry your feet off with before putting on your (specifically your bike shoes) shoes on. Visors, sunscreen and anything else that you will carry with you, or have thoughts of using.
Ironman is a little different; it requires the same stuff (and more) but you are helped out (most times) by a volunteer in the changing tents. In this case, lay out all of your gear on the floor and pack it. Oh, and I'd do that about 10 times, just to be sure! Good luck!
-Coach T
I know it is an oversimplification of your question, but the answer is really "What you need for the race."
The best way to begin is to think about your race and what you will be wearing and using for each leg and after the race. For example, "On the swim, I will need my suit (obvious), goggles, cap, wetsuit...." As you envision each leg, write down those items. This becomes your transition bag list.
Next you want to review your list and both see if you list any unnecessary items or missed anything. The key here is to make sure you have just the right amount of gear. Transition spots are pretty tight and there is not a lot of room for extra stuff. Also, you need to haul that gear into and out of the transition area before and after the race.
Finally, several days before the race, pack your bags and then... unpack them. That is to say, practice setting up your transition area and doing a "dry run" through your transitions. Making sure that you have everything you need.
Once you are satisfied that you have it down, you will also have the confidence that you will be prepared come race day. Keep that list close at hand and, if you ever get concerned, just review it. Seeing that you have everything on your list will reassure you that your "bags are packed and your ready to go." (Sorry John Denver!)
While each person's needs vary by race and individual, here is my list for comparison's sake.
General: Floor mat or towel, duct tape, sunscreen.
Swim: Tri-suit, goggles, cap (obtained at race), wetsuit, anti-chaffing lube, timing chip (obtained at race), watch, heart-rate monitor.
T1: Bike, sun glasses, helmet, bike shoes, fuel (water, energy drink, bars, gels—depending on race). I also list "floor-pump" here so I don't forget to bring it to the race even though I do not bring it into the transition area.
T2: Run shoes, socks (if a longer race) or talcum powder (for shorter races), hat, race belt.
Post race: Towel, change of clothes, post-race food/fuel.
Here's the list that I always have: Bike Cleats Running Shoes Socks (if you need them, I dont use them) Body glide (or Vaoline is cheaper) Tri Kit and a backup Race number belt Sunscreen A few Clif Bars (or your favorite) A few gels Enough fluid to get you through your warm-up, race, and post race A towel Another pair of shoes to change into afterwards A hat Shades iPod