Triathlon Race Day Checklist and Tips
This is it! Are you ready? After months of training, last thing you want to happen is for your race to get compromised because you forgot to bring this and that! Here’s a quick checklist to make sure you’re all locked and loaded and won’t forget anything on race day!
THE DAY BEFORE THE RACE / BEFORE CHECK IN (depends on the race)
Some races may require you to leave your t1 and t2 bags the day before the race. In some cases, you can leave it in your t1 spot on race day itself.
Whatever the rules are, one strategy that I always do the night before the race is to segregate all the items that I’ll use for the swim, bike, and run sections.
But first, find a clean big spot where you can lay down all your gear and do the SBR.ph countdown! (pun intended).
Nothing’s worse than going to the starting line, ready to rock and roll, only to find out that you left your goggles, timing chip, or your swim cap! So it’s always a safe bet to prepare everything for t1 and t2 the night before and visualize every step of the race.
So how does the countdown go?
Always start from head to foot. Remember the song my toes, my knees, my shoulder, my head?
Just sing that tune and think of all the gear that you’ll be needing for each discipline.
THE SWIM
Ok, lets do the SBR countdown..
Head – Swim cap and Goggles. Put hefty amounts of anti-fog on the lens and leave it on for the night. Rinse it before you warm up.
Body – Tri Suit (Top and Bottom), Speedsuit (make sure it’s WTC approved!), Heart rate monitor (if you’re using one)
Arms – Watch
Feet – Timing Chip
After doing this, my strategy is to put all my swim gear together in one place, as this is all that I’ll need to bring with me on race day morning. (If the race requires the racer to check their t1 and t2 bags in the day before)
The good thing about this is, I can wake up relaxed, get my breakfast down at my own pace, and do my pre-race rituals (like the ever important potty session). Then, when I’m ready to go, I just simply go to where I left all my gear.
If you see that there’s nothing left, that’s it! That means I now have everything that I need to start the race.
Oh, don’t forget lubricating those chafe prone parts! You may also want to lube the seams of your tri suits and speedsuits just to be sure.
THE BIKE
Ok, so you’re done with the swim, now imagine yourself transitioning for the bike leg..
Let’s do the SBR countdown..
Head – Helmet, Shades
Body – Race belt with race number!
Hands – Gloves (if you wear one)
Feet – Socks (if you wear one), bike shoes.
After segregating everything, you may now put everything in your T1 bag.
THE RUN
Now imagine you just got off the bike and you’re now heading for T2.. what should you do next?
Lets do the SBR countdown
Head – Cap / Visor (No need for shades because you’re already wearing it during the bike)
Body – Hydration belt (if you use one)
Feet – Socks (if you prefer to go sockless while biking), Running shoes.
The run part is pretty simple, if you’ll look in your transition bag, you’ll notice that your T2 bag contains just those 3 items.
Stuff all your gels, salt tabs, and other run nutrition in your hydration belt so that you don’t have to worry about leaving anything when you leave T2. The race is hard enough.
That’s it! The items above is basically everything that you’ll need to make sure you compete at your best on race day.
As for your bike, here are a couple of tips.
1. Always bring plastic to cover your hydration system, handlebars, and seats when you leave your bike overnight at the bike transition.
2. Don’t pour your drinks yet! Aside from risking contamination, it’s best to chill those in the fridge first, and pour it on race day morning. You may also freeze your race water bottles. Nothing better than having an ice cold drink when you start to hammer the bike.
3. Deflate your tires. Preferably around 80-90psi. I’ve seen this happen a lot of times. If you pump your tires up to 110 psi and leave your bike overnight, come race day temp rises to 30C, you’ll show up at the race the next morning with two blown tires because the air expanded in your tires.
4. Bring your own pump and pump your own tire. I can’t say this enough.
5. Remove your bike computer and put it back on race day morning. You’ll never know
6. If you like taping your gels on your bike, do this before you leave your bike at transition. You don’t want the hassle of taping your bike on race day morning. Secure it the day before. If you have a bento box, it’s best to remove the contents and just put everything in on race day morning.
Goodluck!
If all else fails, here’s the tried and tested checklist method!
TRIATHLON RACE DAY CHECK LIST
General
( ) Race packet
( ) Pro-License (if pro-athlete)
( ) Race entry confirmation letter
( ) Wallet, ID, license, cash, etc.
( ) Transition bag (preferably backpack style)
( ) Pre-race meal
( ) Energy bars and/or gels
( ) Fluid replacement drinks and/or water
( ) Vaseline Body glide
( ) Watch/Heart rate monitor
( ) First aid kit
( ) Toothbrush and paste
( ) Hotel information
( ) Directions, maps, etc to race start
( ) Walkman, books, magazines, etc.
( ) Extra safety pins
( ) Extra swimsuit
( ) Extra towels
( ) Ibuprofen and prescription drugs you take
Swim
( ) Swimsuit
( ) Wetsuit
( ) Goggles
( ) Extra cap
( ) Towel (big and little)
( ) Water in a pan to wash sand off feet in T1
Bike
( ) Bike
( ) Bike helmet
( ) Bike jersey
( ) Bike gloves
( ) Bike shorts (sometimes worn underneath wetsuit)
( ) Bike shoes
( ) Sunglasses
( ) Patch kit
( ) Pump (floor and emergency pumps)
( ) Socks optional
( ) Spare tubes
( ) Tools
( ) Water bottles
( ) Small towel
Run
( ) Running hat
( ) Running shoes
( ) Running shirt/singlet
( ) Running shorts/pants
( ) Running socks
( ) Number belt
( ) Fuel/water belt
( ) Sunglasses (from bike or new)
( ) Race Bottle
Post race and other items to consider
( ) Comfortable clothes AND shoes/slippers for after the race
( ) Sunscreen
( ) Extra water to rehydrate
( ) Post race food/drink
( ) Toilet paper
( ) Spare goggles, glasses, socks, etc.
( ) Magic marker
( ) Camera
( ) Cell phone and charger
