Race Checklists
RACE DAY CHECKLIST
SWIM
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Goggles (3 pair of goggles for open water races - clear, tinted and mirrored/polarized)
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Swim cap
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Trisuit or swimsuit
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Wetsuit and/or Swimskin (open water - always bring both!)
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Body Glide or similar
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Swim bands (if you use them for warmup)
BIKE
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Bicycle - check tire pressure just before the race (bike number adhered to frame or seatpost)
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Helmet (helmet number on front)
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Cycling Shoes (if you use them)
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Sunglasses
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Socks (if you use them)
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Water Bottle(s)/Nutrition on Bike
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Thin rubber bands (if you leave cycling shoes on bike in transition)
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Extra layers for cold races
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Cycling kit (some athletes change into this for the bike at longer events like IM)
RUN
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Running Shoes (recommend speed laces)
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Race Belt – with bib number
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Nutrition – handheld or secured to kit or race belt
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Socks (if you use them)
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Visor/hat
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Sunglasses
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Running apparel (some athletes change into this for the run at longer events like IM)
NUTRITION/HYDRATION
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Pre- and post-race items
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Water and electrolytes on the bike
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Gels or other nutrition for bike and run (if needed)
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Any storage solutions for bike/run
*Reminder - if you are checking bike in the day before the race, do NOT leave nutrition with your bike, bring it with you on race day!
OTHER/EXTRA
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Timing chip (some races will give this to you at packet pickup - DO NOT forget it!)
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Number tattoos if the race provides them (put these on before you leave for the race)
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USAT card + Insurance card + Driver’s License
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Watch and HRM - plus chargers / batteries if travelling to race
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Sunscreen
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Small hand towel or transition mat
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Post-race clothes
TRAVEL CHECKLIST
Having the right items for race travel can make a big difference to both your experience and your performance. Consider bringing these items in addition to your race day gear!
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Snacks and water for the flight/drive
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Pre-race dinner/breakfast items you like (never assume you can buy exactly what you want locally)
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Training apparel (swimsuit, cap, bike short/jersey, running shorts/top, run training shoes, etc.)
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Swim bands
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Electronic shifting charger (if you have one)
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Extra batteries/chargers for all electronics
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OTC pain reliever/allergy/GI meds
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Soft tissue tools - foam roller, lacrosse ball, Theragun, etc.
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Compression (always wear compression socks on the plane)
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Ear plugs/eye mask
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Chapstick
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Fix a flat kit (reminder: you will not be able to fly with a CO2 cartridge so pick up at expo)
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Tools for building/adjusting bike
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:
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Clothes/shoes for post-race
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Any specific post-race nutrition/hydration products
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Avoid leaving valuables in this (and all) bags
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Can also put in wetsuit/swim cap/goggles if you cannot transport these items in the morning
BIKE GEAR (T1) BAG:
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Solutions Zip Lock Baggie: Tums, Advil, Vaseline/Body Glide, Lip Balm
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Nutrition Zip Lock Baggie: Waffles or Bars, Salt capsules
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Small Towel to dry off feet and body
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Dry socks
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Sunglasses
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Helmet
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Cycling shoes (if not on bike)
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Cycling apparel if you plan to change
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Chamoi Butt’r or similar
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Sunscreen
BIKE SPECIAL NEEDS:
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Solutions Zip Lock Baggie: Tums, Advil, Body Glide (or similar), sunscreen
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Nutrition Zip Lock Baggie: Small sandwich or bar
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Extra salt capsules
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Extra nutrition
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Pair of dry socks
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Tube and tire
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CO2 cartridges
RUN GEAR (T2) BAG:
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Race belt and bib number
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Solutions Zip Lock Baggie: Tums, Advil, Body Glide (or similar), sunscreen
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Nutrition Zip Lock Baggie: Small sandwich or bar
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Salt capsules (make sure you have a water/sweatproof carrying solution!)
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Gels or other nutrition
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Small towel
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Running apparel just in case you want to change
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Dry socks
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Running shoes
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Visor or Hat
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Sunglasses (if wearing a different pair)
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Sunscreen
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Body Glide or similar
RUN SPECIAL NEEDS:
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Solutions Zip Lock Baggie: Tums, Advil, Vaseline/Body Glide, lip balm, Band-aids
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Nutrition Zip Lock Baggie: Extra salt capsules and nutrition
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Pair of dry socks
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Back up run apparel (in case of wet/chafing clothing)
IRONMAN COUNTDOWN CHECKLIST
4 WEEKS OUT:
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Finalize race apparel
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Finalize wetsuit/speedsuit
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Finalize race day goggles
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Finalize race day nutrition/hydration store solutions for bike and run
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Purchase IRONMAN bag items if needed (see IRONMAN Bag Checklist above)
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Ensure bike transport is booked
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Purchase additional bike maintenance items including flat changing supplies
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Start prioritizing sleep - 7 to 8 hours a night
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Incorporate massage and/or chiropractor visits once a week
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Incorporate Cryosauna (or ice bath if unavailable) once a week
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Wear compression on all runs longer than 90 min
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Wear recover compression (full socks) after all workouts longer than 2 hours
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Prioritize foam rolling, dynamic stretching and other soft tissue work for 5-10 min/day
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Elevate legs for 5 minutes after all workouts
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Prioritize hydration
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Test your pre-race dinner/breakfast/hydration routine before your biggest session this week
3 WEEKS OUT:
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Do 2 x 15-20 minute practice sessions in your wetsuit or speedsuit (always rinse out suit with fresh water, hang to dry)
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Do 2 x 1 hour bike sessions (outdoors if possible) in race day kit (sunglasses, helmet, apparel, bike, etc.)
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Do 2 x 30 minute and 1 x 1 hour run sessions in race day apparel and shoes
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Practice transitions
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Get final bike tune up and clean (schedule in advance if possible)
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Incorporate massage and/or chiropractor visits once a week
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Incorporate Cryosauna (or ice bath if unavailable) once a week
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Wear compression on all runs longer than 90 min
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Wear recover compression (full socks) after all workouts longer than 2 hours
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Prioritize foam rolling, dynamic stretching and other soft tissue work for 5-10 min/day
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Elevate legs for 5 minutes after all workouts
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Prioritize hydration
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Prioritize sleep - 7 to 8 hours a night
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Test your pre-race dinner/breakfast/hydration routine before your biggest session this week
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3 x practice changing a flat on your race bike, including CO2 inflation (this will reduce stress on race day if you actually get a flat, and will make tires more pliable and faster to change at the race)
2 WEEKS OUT:
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Do 2 x 15-20 minute practice sessions in your wetsuit or speedsuit (always rinse out suit with fresh water, hang to dry)
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Do 2 x 1 hour bike sessions (outdoors if possible) in race day kit (sunglasses, helmet, apparel, bike, etc.)
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Do 2 x 30 minute run sessions in race day apparel and shoes
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Practice transitions
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Incorporate massage and/or chiropractor visits once a week
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Incorporate Cryosauna (or ice bath if unavailable) once a week
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Wear compression on all runs longer than 90 min
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Wear recover compression (full socks) after all workouts longer than 2 hours
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Prioritize foam rolling, dynamic stretching and other soft tissue work for 5-10 min/day
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Elevate legs for 5 minutes after all workouts
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Prioritize hydration
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Prioritize sleep - 7 to 8 hours a night
RACE WEEK:
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Do 2 x 15-20 minute practice sessions in your wetsuit or speedsuit (always rinse out suit with fresh water, hang to dry)
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Do 1 hour bike session (outdoors if possible) in race day kit
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Do 30 minute run session in race day apparel and shoes
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Practice transitions
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Final massage needs to be done by Wednesday - only light soft tissue work after that time
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Incorporate Cryosauna (or ice bath if unavailable) once a week
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Wear compression on all runs longer than 90 min
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Wear recover compression (full socks) after all workouts longer than 2 hours
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Prioritize foam rolling, dynamic stretching and other soft tissue work for 5-10 min/day
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Elevate legs for 5 minutes after all workouts
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Prioritize hydration
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Prioritize sleep - 8-9 hours a night
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Add a small amount of carbs (20-30g, a slice of bread or similar) to each meal this week
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Prep and pack IRONMAN bags (see IRONMAN Bag Checklist above)
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Go to a pre-race meeting if available - there is always important info at these
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Don’t spend more than an hour or two walking around the expo
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Ride bike at least once on the road immediately after arriving at race location - address issues if needed
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Swim on the swim course if possible to assess conditions
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Last “big” meal around 4:00 or 5:00 PM the day before the race (snacks before bed if needed)
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Preload hydration the night before the race (16oz water with 750mg sodium)
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Race morning breakfast 2-3 hours before race start, mostly carbs with a little fat and protein
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Preload hydration 2 hours to 90 minutes before the race (16oz water with 750mg sodium)
Questions about how to prepare for your next race? Call (972)306-2000 !