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