Triathlon Checklist: Everything You Need to Remember for Race Day

When preparing for a triathlon, getting caught up in the excitement (and nerves!) is easy. To keep myself calm and organized, I always go through every step in my head—from registration to the finish line—to ensure I don’t forget anything. Here’s a checklist to help you stay on your game and avoid race-day panic!

Pre-Race Essentials

• ID & Race Registration: Don’t forget your ID and any registration confirmation. You’ll need this to pick up your race packet.
• Race Packet: Ensure you’ve collected your race bib, timing chip, and wristband if required.
• Body Markers: Check where to get your body marked (race number on arms and legs).
• Race Map: Study the course—know where transitions and water stations are.
• Your watch, GPS and Di2/SRAM: make sure they are fully charged.

Swimming Gear

• Wetsuit (if allowed): A must-have for cold water races. And more buoyancy (e.g. faster swim). Practice getting in and out of it quickly!
• Tri Suit: You can wear this under your wetsuit. It’s made for swimming, biking, and running without changing.
• Goggles: Bring an extra pair just in case!
• Swim Cap: Provided in your race packet, but it doesn’t hurt to have a backup.
• Earplugs/Nose Clip (optional): If you’re used to swimming with them, don’t forget them.

Transition Bag (T1: Swim to Bike)

• Towel: To dry off after the swim. A small one works best.
• Cycling Shoes: Ready to clip in for the ride.
• Socks: If you wear them, lay them out for quick access.
• Bike Helmet: No helmet, no race! Make sure it’s approved and fits snugly.
• Sunglasses: Protect your eyes from sun, wind, and bugs on the bike leg.
• Bike Gloves (optional): Some people like the extra comfort and grip.
• Water Bottles: Filled and secured on your bike.
• Race Number Belt: Quick and easy to fasten your bib number on the go.

Cycling Gear

• Bike: Sounds obvious, but you don’t want to forget your bike! Double-check tyre pressure, brakes, and chain.
• Bike computer: If you want to load the route, or track your speed / wattage
• Spare Inner Tube/Pump: Always be ready for a flat tyre. Know how to change it!
• Multitool: A compact tool if you need to adjust anything on your bike.

Transition Bag (T2: Bike to Run)

• Running Shoes: Have them ready for a quick change.
• Running Hat/Visor: For sun protection or keeping sweat out of your eyes.
• Energy Gels/Snacks: Keep some handy for a mid-run boost.
• Socks (if not already on): Quick-dry socks if you didn’t wear them on the bike.

Running Gear

• Watch/GPS: To track your pace and time (and for a motivational boost).
• Race Number: Make sure it’s visible in the front when running.
• Water/Drink Belt (optional): If you prefer to carry hydration with you.

Post-Race Essentials

• Change of Clothes: Something dry and comfy to wear after you cross the finish line.
• Flip Flops: Your feet will thank you after a long race.
• Recovery Snacks: Pack something with protein and carbs to refuel after the race.
• Post-Race Bag: Keep all your post-race gear together (shoes, jacket, etc.).
• Medal and Celebration Gear: Don’t forget to grab your finisher’s medal and maybe a celebratory selfie!

Other Important Tips

• Sunscreen: Apply before the race and keep a small tube in your transition bag.
• Salt Capsule: If sunny. Take one an hour during the event.
• Anti-Chafe Balm: Trust me, you’ll be grateful you brought this.
• Energy Bars/Gels: Bring extras for pre-race fuel or stash them in your transition area.
• Warm-Up Gear: If it’s cold, have a jacket or warm-up clothes that you can take off just before the start.
• Mental Checklist: Run through each stage in your head. Think about how you’ll feel in the water, on the bike, and during the run. Visualize your transitions!
• Baby Powder: Shake a bit into your cycling and running shoes to keep your feet dry and blister-free.

The Night Before

• Set Out Gear: Lay everything out and double-check that everything is present.
• Bike Check: Do a final inspection of your bike.
• Sleep: Try to get a good night’s sleep (I know, easier said than done).
• Hydrate: Start hydrating the night before and throughout the morning of the race.

By mentally going through all the steps—from registration to crossing that glorious finish line—I make sure I don’t miss a beat. Stick to this checklist, and you’ll feel more prepared, confident, and ready to crush your triathlon!