SWIM
-
3 pair of goggles - clear, tinted and mirrored/polarized
-
Swim cap
-
Wetsuit and/or Skinsuit (consider taking both to all open water races)
BIKE
-
Bicycle - Tuned up, tires pumped before leaving the house
-
Helmet - Clipped on the outside of the backpack
-
Bike Shoes
-
Sunglasses
-
Socks
-
Water Bottle(s) on Bike
RUN
-
Running Shoes - unless you wore them to the venue
-
Race Belt
-
Socks
-
Visor/hat
-
Glasses
NUTRITION*
-
1 - 2 water bottles
-
2 - 4 salt tabs or capsules
-
2 waffles
-
2 gels
*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!
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
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 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
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