SPRINT/OLYMPIC CHECKLIST
SWIM
- 2 pair of goggles - 2 separate tinted lenses
- Swim cap
- Wetsuit and/or Skinsuit (consider taking both to all open water races)
BIKE
REMINDER: Pump tires before leaving house!
- Helmet - Clipped on the outside of the backpack
- Bike Shoes
- Glasses
- Socks
- Water Bottle on Bike
RUN
- Running Shoes - unless you wore them to the venue
- Race Belt
- Socks
- Visor/hat
- Glasses
NUTRITION
REMINDER: Never put nutrition on bike the night before at pre-race check-in!
- 1 - 2 water bottles
- 2 - 4 salt
- 2 waffles
- 2 gels
EMERGENCY
- 250 - 400 cal extra non-sports nutrition (ex: PBJ)
- Disposable water bottle
- 1 tire
- 2 tubes
- Electrical Tape
- 2 extra waffles
- 2 extra gels or chews
- Salt tabs
- Advil or Pain Reliever
- Immodium + Tums
EXTRAS
- USAT card + Insurance card + Driver’s License
- Garmin/Strap - plus chargers if travelling to race
- Bike charger if a travel race and if bike has electronic shifting
- Glide/Tri Slide
- Vasoline
- Lip balm
- Sunscreen
- Small Hand Towel - place at the top of everything that you pack
- Post race clothes: shorts, t-shirt, flip flops, pull over if it is cold
- Plastic Bag - place tri kit in after race
TRAVEL RACES CHECKLIST
PICK UP:
- Nuun
- Bonk Breakers
- Honey Stinger Waffles
- Powerbar Wafers
- Gels
- Any other fuel of choice
SNACK IDEAS FOR PLANE AND EXPO/PACKET PICK UP:
- Greek Yogurt - 2 single servings
- Veggies and Hummus - as many as you can fit in a Ziplock
- Fruit: 2 - 3 pieces
- Nut Butter (Justin’s Butter, yes this is a brand, has 200 cal packs): 1 - 2 packs
- 1/4c of Nuts or Trail Mix - 2 servings in small Ziplock is helpful to maintain serving control
- 2x 1/2 PBJ sandwich
- 2x whole turkey sandwiches
- Nuun in Water Bottles always
- Uniform or Tri jersey/shorts
- Bike shoes
- Helmet
- Running shoes
- Garmin watch and HR rate strap
- Charger for Garmin(s)
- Charger for Bike
- Extra battery for your power meter/quark
SWIM:
- Goggles (2 pair)
- Swim cap for practice
- Extra suit if needed
- Wetsuit AND Speedsuit - take both!!!!
BIKE:
- Bike
- Bike Shoes
- Socks
- Helmet
- Sunglasses
- Body Glide
RUN:
- Running Shoes
- Socks
- Race Belt
- Sunglasses
- Visor/Hat
- Body Glide
TRAINING APPAREL:
- Swimsuit & Extra swim cap
- Bike Shorts, Cycling Jersey or Tri Top, Socks, Bike Shoes, Helmet, & Sunglasses
- Running Shorts, Running Shoes, Visor or Hat
NUTRITION:
- Honey Stinger Waffles
- Gels
- Tums
HYDRATION:
- 1 water bottle
- Nuun
RECOVERY/EXTRAS:
- Recovery Drink
- Advil
- Tums/Pepto
- Foam Roller and/or Lacrosse Ball
- Compression
- Melatonin (if you already are using this as a natural sleeping aid)
- Ear Plugs/Eye Mask (to ensure a great night’s sleep)
- Sunblock
- Chap Stick
- Glide
- Pre Race flip flops or throwaways
- Fix a flat kit (reminder: you will not be able to fly with a CO2 cartridge so pick up at expo)
- Carry small snack through the expo and packet pick up
- Pack your pre-race clothes to wear over your jersey (remember - nothing that will cause you to sweat but rather keep those muscles warm)
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:
- You won’t need this bag most likely.
- Just in case: Tums and Imodium + Flip-Flops for post race.
- (You may want to take Imodium after the race - preventative care as much as possible!)
TRANSITION 1 BAG:
- Solutions Zip Lock Baggie: Tums, Advil, Vasoline/Body Glide, Lip Balm
- Nutrition Zip Lock Baggie: Waffles/Wafers (2/hr just in case), Salt tabs (1/hr in small container - carry 10 just in case), 200 - 300cal - something different than waffles, in case you need a small bite
- Small Towel to dry off feet and body
- Dry socks
- Sunglasses
- Race Belt and Number
- Helmet (if you are not leaving with your bike)
- Bike Shoes (if you are not leaving with your bike)
BIKE SPECIAL NEEDS:
- Solutions Zip Lock Baggie: Tums, Advil, Vasoline/Body Glide, Lip Balm, Sun Screen
- Nutrition Zip Lock Baggie: 200 - 300cal of something solid, in case you need something different from what course provides (Ex: Crustable sandwich)
- Extra Salt Tabs - in case you have dropped yours or run out
- Extra solids - in case you have dropped yours or run out
- Pair of dry socks
- Extra- tube/tire if you have flatted
- Extra CO2 if you have flatted
TRANISTION 2 BAG:
- Solutions Zip Lock Baggie: Tums, Advil, Vasoline/Body Glide, Lip Balm, Band-aids
- Nutrition Zip Lock Baggie: 200 - 300cal - something different and want it in transition
- Salt tabs - 1 for every 4 miles (carry in small container)
- Gels - 1 for every 3 - 4 miles (also available on course if you don’t want to carry them!)
- Small Towel
- Pair of Running Shorts in case you are tired of lycra
- Pair of Dry Socks
- Running shoes
- Visor or Hat
- Sunglasses (if wearing a different pair)
RUN SPECIAL NEEDS:
- Solutions Zip Lock Baggie: Tums, Advil, Vasoline/Body Glide, Lip Balm, Band-aids (Take up to 800mg of Advil in case you need to relieve any pain)
- Nutrition Zip Lock Baggie: Extra salt tabs - in case you have lost or run out of yours (no need to pack extra water or gels - plenty provided on course)
- Pair of dry socks
- Pair of dry shorts/run clothes
IRONMAN COUNT DOWN CHECKLIST!
4 Weeks Out:
Purchase race day uniform/race day wear
SWIM:
Reserve or Purchase Wetsuit/Speed Suit
Purchase race day goggles
Glide/Vasoline (4 small containers for each race day bag)
BIKE:
Book Tri Bike Transport (if offered to your destination)
Sunglasses (interchangeable lens or transition lens preferably)
Bento box (if needed)
Water bottle/hydration system
Bike shoes and socks
Helmet
New Tires/Tubes
Race Belt
RUN:
Purchase race day running shoes and socks
Compression Sleeves or Socks
Visor/Hat
Sunglasses (interchangeable or transition lens)
SLEEP:
7 - 8 hr/night, if less than 7 hrs take a 20 min nap/day (no more than 20 min)
RECOVERY:
Chiro, massage - 1 to 2x/wk
Compression on all runs longer than 90 min
Compression after all workouts longer than 2 hr
Ice Bath/Cyrosauna - 1 to 2x/wk
Foam Rolling/Stretching - 5 min/day
Elevate Legs after all workouts - 5 min/day
HYDRATION:
2 EmergenC’s/day
2 - 3c Green Tea/day (none after 3pm)
1c H2O, every 90 min, outside of normal training hydration
3 Weeks Out:
SWIM:
Practice 2x 15 - 20 min in wetsuit/speed suit (if you own it)
*Reminder: Rinse out suit, hang up to dry - inside out, and do not leave it in your car
BIKE:
Practice 2 x 1 hr in race shoes and sunglasses
Practice Transitions
“Race Ready” Bike Cleaning
RUN:
Practice 2 x 30 min in race shoes, compression sleeves/socks, sunglasses, and visor/hat
Practice 1 long run in race shoes, compression, sunglasses, and visor/hat
SLEEP:
7 - 8 hr/night, if less than 7 hrs take a 20 min nap/day (no more than 20 min)
RECOVERY:
Chiro, massage- 1 to 2x/wk
Compression during ALL workouts longer than 90 min
Compression after all workouts longer than 2 hr
Ice Bath / Cyrosauna - 2 - 3x/week
Foam Rolling / Stretching - 5 min/day
Elevate Legs after all workouts - 5 min/day
PRACTICE AT LEAST 3X’S THIS WEEK - CHANGING TUBE/ TIRE - NEED AT LEAST 5 TUBES + 5 CO2 (PRIOR TO GETTING BIKE RACE READY)
HYDRATION:
2 EmergenC’s/day
2 - 3c Green Tea/day (none after 3pm)
1c H2O, every 90 min, outside of normal training hydration
2 Weeks Out:
SWIM:
Practice 2 x 15 - 20 min in wetsuit/speed suit (if you own it)
*Reminder: Rinse out suit, hang up to dry - inside out, and do not leave it in your car
BIKE:
Practice 2x 1 hr in race shoes and sunglasses
Practice 1 ride in helmet
Practice Transitions
RUN:
Practice 2x 30 min in race shoes, compression sleeves/socks, sunglasses, and visor/hat
SLEEP:
7 - 8 hr/night, if less than 7 hrs take a 20 min nap/day
RECOVERY:
Chiro, massage - 1 to 2x/wk
Compression after ALL workouts longer than 2 hr
Ice Bath/Cyrosauna - 3x/week
Foam Rolling/Stretching - 5 min/day
Elevate Legs after all workouts - 10 min/day
HYDRATION:
2 EmergenC’s/day
2 - 3c Green Tea/day (none after 3pm)
1 Nuun or Trace Mineral Electrolyte Serving - 3x/day
Race Week:
SWIM:
Practice 2x 15 - 20 min in wetsuit/speed suit (if you own it)
*Reminder: Rinse out suit, hang up to dry - inside out, and do not leave it in your car
BIKE:
Practice rides in race shoes and sunglasses
Practice 1 ride in helmet
Practice Transitions
Pack Transition #1 Contents:
In a zip lock/solutions bag- Vasoline and Tums
In zip lock/nutrition bag- nutrition and electrolytes
Extra PBJ and water bottle for emergency only - made at destination
Pack Bike Special Needs Contents:
1 small coke
Something other than your racing nutrition- roughly 200-300 cal
Tums and Electrolytes
RUN:
Practice 30 min in race shoes, compression sleeves/socks, sunglasses, and visor/hat
Pack Transition #2 Contents:
Change of shorts if needed
In a zip lock/solutions bag- Vasoline and Tums
In zip lock/nutrition bag- nutrition and electrolytes
Extra PBJ and water bottle for emergency only - made at destination
Pack Run Special Needs Contents:
Tums and Electrolytes
SLEEP:
8 - 9 hr/night - try to not set an alarm the last 4 days prior to race day
RECOVERY:
Chiro, massage - 1x/week (no later than Wednesday)
Compression up to 6 hr/day
Ice Bath/Cyrosauna - 2x/wk
Foam Rolling/Stretching - 5 min/day
Elevate Legs as much as possible
HYDRATION:
2 EmergenC’s/day
2 - 3c Green Tea/day (none after 3pm)
1 Nuun or Trace Mineral Electrolyte Serving – 3x/day
NUTRITION:
Pre Race Breakfast throughout the week a couple times
Main meal – Lunch: 400 - 500 cal
Small snacks throughout the day - 100-200 cal
Carry snacks to the Expo and throughout the bike drop off
Smaller Dinner – no later than 5pm Wednesday-Saturday
If needed small snack at 7pm