I wouldnt know what to do without speed laces. My last race(past saturday, sprint) I had ok transision times(T1-0:56, T2-0:35)

Little hints, for the cramps in the run, for about the last 2-3km, you should be spinning at atleast 100rpm(cadence). You should maintain the same speed, but spin your legs faster, this will flush alot of the lactic acid that builds up in your legs from the bike, out for the run.

If you get so inclined(i assume you have bike shoes, learn to keep them clipped in for the mount and dismount of the bike. This will greatly improve your transition times, but, practice it alot before racing, it is dangerous(i have crased before during the dismount trying this in a race without practicing on new pedals).
Find someone that is local to you that does this and ask them to show you how it is done.

Here is a link about it
http://www.lwcoaching.com/library/cy...ntdismount.htm
-The only difference that I do, is i dont swing my foot around the back of the seat, I swing it over the top tube.

With the gel, for a sprint, you should only have one bottle with you(it is not long enough to warrent more then that), you are just carrying more weight. With the gel, i usually put mine in my tri top back pocket before the race(its with me during th eswim) that way i dont forget it, my dad does the tape thing, both work, its all personal preference.

With the leg problems after the swim, that happens, it is the fast change in your body it messes with you. The only way to make it better, is everytime you swim open water, finish it like a race, run up out of the water, undo the top of your suit, take off your goggles and cap, then run for a few hundred meters.


EDIT- I assume you have a road bike, buy a pair of clip on areo bars, you will be way faster in them, but I HIGHLEY recomend a tri bike specific fit for that, it changes the whole way your bike should be set up.