Triathlon race checklist

Table Of Contents
  1. Pre-Race Essentials
  2. Swimming Gear
  3. Transition Bag (T1: Swim to Bike)
  4. Cycling Gear
  5. Transition Bag (T2: Bike to Run)
  6. Running Gear
  7. Post-Race Essentials
  8. Other Important Tips
  9. The Night Before
Triathlon Checklist

When preparing for a triathlon, it’s easy to get caught up in the excitement (and nerves)! To keep myself calm and organised, 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!