Race Day Checklist

SPRINT/OLYMPIC CHECKLIST

SWIM

  • 2 pair of goggles - 2 separate tinted lenses

  • Swim cap

  • Wetsuit and/or Skinsuit (consider taking both to all open water races)

BIKE

REMINDER: Pump tires before leaving house!

  • Helmet - Clipped on the outside of the backpack

  • Bike Shoes

  • Glasses

  • Socks

  • Water Bottle on Bike

RUN

  • Running Shoes - unless you wore them to the venue

  • Race Belt

  • Socks

  • Visor/hat

  • Glasses

NUTRITION

REMINDER: Never put nutrition on bike the night before at pre-race check-in!

  • 1 - 2 water bottles

  • 2 - 4 salt

  • 2 waffles

  • 2 gels

EMERGENCY

  • 250 - 400 cal extra non-sports nutrition (ex: PBJ)

  • Disposable water bottle

  • 1 tire

  • 2 tubes

  • Electrical Tape

  • 2 extra waffles

  • 2 extra gels or chews

  • Salt tabs

  • Advil or Pain Reliever

  • Immodium + Tums

EXTRAS

USAT card + Insurance card + Driver’s License

  • Garmin/Strap - plus chargers if travelling to race

  • Bike charger if a travel race and if bike has electronic shifting

  • Glide/Tri Slide

  • Vasoline

  • Lip balm

  • Sunscreen

  • Small Hand Towel - place at the top of everything that you pack

  • Post race clothes: shorts, t-shirt, flip flops, pull over if it is cold

  • Plastic Bag - place tri kit in after race

IRONMAN BAG CHECKLIST

You will be given 5 bags at the athlete check in.  This is a list for you to organize the items in those bags, before you even get to the race.  This will help you save a lot of time and energy when you are there. 

PRE SWIM/ POST RACE BAG:

  • You won’t need this bag most likely.

  • Just in case: Tums and Imodium + Flip-Flops for post race.

  • (You may want to take Imodium after the race - preventative care as much as possible!)

TRANSITION 1 BAG:

  • Solutions Zip Lock Baggie: Tums, Advil, Vasoline/Body Glide, Lip Balm

  • Nutrition Zip Lock Baggie: Waffles/Wafers (2/hr just in case), Salt tabs (1/hr in small container - carry 10 just in case), 200 - 300cal - something different than waffles, in case you need a small bite

  • Small Towel to dry off feet and body

  • Dry socks

  • Sunglasses

  • Race Belt and Number

  • Helmet (if you are not leaving with your bike)

  • Bike Shoes (if you are not leaving with your bike)

BIKE SPECIAL NEEDS:

  • Solutions Zip Lock Baggie: Tums, Advil, Vasoline/Body Glide, Lip Balm, Sun Screen

  • Nutrition Zip Lock Baggie: 200 - 300cal of something solid, in case you need something different from what course provides (Ex: Crustable sandwich)

  • Extra Salt Tabs - in case you have dropped yours or run out

  • Extra solids - in case you have dropped yours or run out

  • Pair of dry socks

  • Extra- tube/tire if you have flatted

  • Extra CO2 if you have flatted

TRANISTION 2 BAG:

  • Solutions Zip Lock Baggie: Tums, Advil, Vasoline/Body Glide, Lip Balm, Band-aids

  • Nutrition Zip Lock Baggie: 200 - 300cal - something different and want it in transition

  • Salt tabs - 1 for every 4 miles (carry in small container)

  • Gels - 1 for every 3 - 4 miles (also available on course if you don’t want to carry them!)

  • Small Towel

  • Pair of Running Shorts in case you are tired of lycra

  • Pair of Dry Socks

  • Running shoes

  • Visor or Hat

  • Sunglasses (if wearing a different pair)

RUN SPECIAL NEEDS:

  • Solutions Zip Lock Baggie: Tums, Advil, Vasoline/Body Glide, Lip Balm, Band-aids (Take up to 800mg of Advil in case you need to relieve any pain)

  • Nutrition Zip Lock Baggie: Extra salt tabs - in case you have lost or run out of yours (no need to pack extra water or gels - plenty provided on course)

  • Pair of dry socks

  • Pair of dry shorts/run clothes