Ultimate Race Day Triathlon Checklist

Whether you’re gearing up for your first-ever Triathlon or you’re an age group veteran, there are a few things you need to consider to be at your best on race day. This checklist is an excellent guide for you to follow to focus on what matters – your performance and having fun!



The Best Triathlon Gear of 2021 – Triathlete

Whether it’s your first event or you are training for the big one, there are several things you will want to pack. In fact, the right equipment can make your experience a lot more fun and rewarding. Hopefully, this guide will give you the tools you need to prepare for the big day.

Organizing your kit is the key to making your race day experience stress-free and enjoyable. Make sure to have a designated transition area where you can change from one piece of equipment to another. This will make it a lot easier for you to keep everything organised, ensuring you don’t forget anything. As a bonus, you will also save yourself a lot of time on the course.

Triathlon is a challenging sport to learn. You need to learn what to wear, how to swim, how to bike and how to run. Learning these skills will give you a leg up on the competition. Luckily, there are several triathlon training programs and clinics available to help you on your way to a healthy, happy and successful triathlon experience.  Taking the time to train properly will pay off in the long run, so make sure to schedule plenty of time for yourself.

You also want to make sure you do the right things in the correct order. A triathlon training guide can help you get the most out of your training, but you should not feel that you are obligated to follow a prescriptive plan. Keeping a list of the items you need to pack will help you avoid forgetting something. In fact, this is one of the most important things you can do in preparation for your triathlon. 

Finally, even the most experienced triathletes make mistakes, so it pays to be prepared.

Swimming Triathlon – HEAD


  • Wetsuit (for cold-water events)
  • Cap.
  • Goggles (plus a spare pair)
  • Anti Fog solution for goggles.
  • Bodyglide (skin lubricant)
  • Pre-race sandals or other footwear.
  • Towel.
  • Ear plugs.



  • Triathlon suit (in place of shirt, shorts and swimsuit)
  • or, a two-piece shirt and shorts
  • If you’re not going to wear a Tri suit, you’ll need a swimsuit (obviously!)




Triathlon bicycles for people who like to go fast | ETA


  • Bike (obviously!)
  • Cycling shoes
  • Helmet
  • Sunglasses or clear eye protection
  • Water bottles (for frame cages) or hydration pack or both
  • Bag attached under the saddle or mounted on the top tube
  • Spare tube or tubes (and/or patch kit)
  • Floor pump
  • Tyre levers
  • Cyclist’s multi-tool (with Allen keys)
  • CO2 inflator (with cartridge) or mini pump
  • Bike tyre pressure gauge
8-week run strength training plan - 220 Triathlon


  • Running shoes
  • Speed (elastic) laces
  • Cap or visor
  • Sunglasses (if different from cycling glasses)



How To Adapt To A Low-carb, High-fat Diet For Triathletes - Triathlon Vibe

Having good nutrition for the race day Triathlon plan is important. But it’s also important to be flexible. You want to experiment with different fueling strategies and calorie intakes. For instance, you may want to reduce your intake of fresh vegetables in favour of a sports drink.

A detailed race nutrition plan is the best way to ensure you are getting the fuel you need to succeed. There are many nutrition options available for athletes, and it can be difficult to know which one is the best. If you’re just starting out, you may feel intimidated by the array of fuel options available. Try to familiarize yourself with the basics and experiment with a few different options before race day.

The best way to fuel your body is to consume several small, easy-to-digest meals throughout the day. This helps prevent hunger and keeps you from bloating up during the race. You should also drink plenty of water to stay hydrated.

While it’s not necessary to carry a big bottle of water with you during the race, it is helpful to carry a small bottle on your bike. In addition, you may want to add salt to your water. This helps your body retain the extra salt it needs for race day.

The best way to fuel for race day is to start early. Whether you’re going to run a 5K or run a marathon, you’ll need to start fueling at least a few hours before the race. This gives you time to digest the food before you head out for the race.

A good race day nutrition plan is a combination of tried-and-true foods, high-carbohydrate foods, and sports drinks. Carbohydrate is the primary fuel for endurance events, and they can be found in a variety of forms. Sports drinks are a great source of this, and they can also help retain electrolytes.

As with any aspect of your training and preparation, it’s important to find what works for you. A detailed plan, along with good preparation, can make a huge difference in your results.


How to stay hydrated during a middle distance triathlon - Nutrition - TRI247

You’ll need to take a serious look at hydration on race day. It can make a difference to the outcome of your race. Some athletes choose to use a hydration pack, while others rely on aid stations. It is essential to have your race plan in place before the start of the race. It is also important to listen to your body.

The American College of Sports Medicine (ACSM) recommends carb loading, which is taking 1 to 4 grams of carbohydrate per pound of body weight 36 to 48 hours before an event. 

The best way to prevent dehydration on race day is to replenish your sweat loss with fluids in equal proportions. This is called hydration ratios, and it can optimize performance and prevent hydration problems.

A good rule of thumb is to drink 4-6oz of water or sports drink every 20 minutes. It is advisable to practice sipping water every mile during longer runs.

In addition to water, sports drinks can be diluted to make them more digestible. Athletes may also wish to add sodium to their hydration plan. However, it is unnecessary.

When planning your hydration plan, make sure that it is easy to follow. The most important thing is to keep your hydration strategy consistent throughout the race. Athletes who train two sessions a day should make sure that they have a well-rounded nutrition plan in place. They also need to ensure that they are hydrated before and after training.

The best performance comes from having a well-thought-out plan. A well-organized race plan will keep you from feeling hungry, hydrate your body and minimize gut discomfort. A well-organized plan will also help you stay tolerant of a deficit in body water.

Athletes have a lot of misconceptions about hydration. They believe they are more dehydrated than they actually are. However, most recreational exercisers will not experience serious hyponatremia. However, hydration on race day can be an important step in preventing a tragic race outcome.

Mental preparation

Brownlees' smiles mask their pain | Deccan Herald

Having mental preparation for race day can make a big difference in your performance. Athletes often wonder how to deal with their emotions on race day. There are five strategies that athletes can use to improve their performance. Practising these strategies will help you achieve your goals and experience a positive race.

First, you should know your race. Find out the time, location, and course layout. You will also need to know when you need to check your bike in. Also, make sure you know the race briefing times. Getting a good night’s sleep is also important.

You should also visualize your race. Doing this will help you become more excited and focus on your goals. Visualization can be very beneficial for athletes, as it helps them to see their full potential. Also, visualisations can help you create your ideal race day experience.

Talk to a coach about your race. Ask him or her about the course, how you will prepare, and what you should expect. Also, make sure you know what the weather will be like at the race. The weather can greatly affect your experience. You may want to consider running in the rain.

You should also talk to your family and friends about the race. You can also take pictures of your race. Also, keep in mind that you will be competing against a group of other athletes. This is a great way to make friends. You may even want to joke around in the race tent.

It is important to trust your training program and the process that brought you to the starting line. If you don’t sleep well, don’t let it affect your performance. You should still go ahead and try to run your planned run.

You should also prepare yourself for the negative emotions that will come up on race day. You should know how to get your emotions under control and prepare yourself for pain. You should also know how to deal with anxiety and nervousness.

Race day Nerves

You’ve done the training, you’ve organised your kit, and you’ve organised your nutrition, but what about your mind?

When it comes to racing, there is a lot you can do to prepare your body physically to perform to the best of your ability on the day. But if you haven’t got your mind switched on, then your race may not result in what you’re truly capable of.

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