Triathlon Race Checklist

This is a list of essential and desirable items/things to do and NOT do pre race – focusing on 70.3/full distance racing;

Pre Race (1-3 weeks out)

• Service your bike (2-3weeks prior)
  • Check tyres – any cuts/slits – CHANGE THEM IF YOU FIND ANYTHING
  • Brake pads – applicable for Disc and Rim brake
  • Key bolts check torque – Headset, tri bars, saddle
  • CLEAN BIKE IS A FAST BIKE
• Check wetsuit
  • Rips, tears – Does it fit?
• Check race shoes
  • Are these end of life or fresh out the box?
    • If fresh out the box a 20min run in them is advised
• Check Tri Suit
  • Does it fit….?
• Check race Helmet
  • Can you find it?
• Course maps/routes
  • Load to bike computer if unsure or technical course
  • Run laps – how many?
• Read the athlete guide and plan out your day of registration/racking/bag drop
  • If you have a rough time frame for this it will be less stressful
  • It will take longer than you think at some races
• Do you need or have travel/race insurance

Pre Race 24-48hrs

• Charge your bike if you have electric gears
• Change batteries in any power meters or other accessories
• Change chain to a waxed one if applicable
• Eat & Hydrate
  • Don’t over eat carbs
  • Drink electrolytes
• Do not wear new shoes even day to day shoes
• Minimise time on feet

Triathlon Race Checklist

Swim Race Outfit

• Wetsuit/Swim Skin
• Goggles (consider having a spare pair with a friend/family member)
• Swim cap – usually issued by race
• Lubricant/Vaseline
• Timing Chip on left ankle (usually)
• Gel/chew to take pre swim
• A drink to sip on
• Heart rate monitor

Cycling Checklist

• Bike (serviced)
• Race wheels
• Bike tools/puncture repair kit
• Bike pump (most races have these in Transition)
• Bike bottles/nutrition
• Gels/chews & Salt tablets
• Cycle shoes
• Helmet
• Sunglasses
• Bike computer
• Optional bike clothing (such as arm warmers)
• Elastic bands (if you do a flying mount)
• Socks (if needed)
• Number belt (some races you don’t need this until the run)

Checklist For Running

• Run shoes
• Elastic laces (if needed)
• Socks (if needed)
• Sunglasses
• Cap or hat
• Additional run clothes (if needed)
• Gels/chews/fuel
• Salt tablets if required
• Headtorch (if you will be finishing in the dark)

Other Items

• Bag for carrying transition gear
• Race details/course maps
• Travel/accommodation details
• Toilet paper
• Medication
• Sports watch
• ID/Race license
• Sun cream
• Headtorch for T1/2 setup in the morning

Head Coach Ross