Triathlon Race-Day Checklist

The Night Before

Pack Your Bags

Lay everything out the night before. Don’t pack in the morning — you’ll forget something.

Swim bag:

• Wetsuit (if water temp allows)
• Goggles (primary + backup pair)
• Swim cap (usually provided at registration)
• Body Glide / anti-chafe lubricant
• Tri suit (wear it under the wetsuit)
• Earplugs (optional, for cold water)

Transition bag:

• Bike helmet (mandatory — no helmet, no race)
• Sunglasses
• Cycling shoes (or use running shoes for both)
• Running shoes with elastic laces
• Race belt with bib number
• Socks (optional — many go sockless in sprint/Olympic)
• Towel (small — to stand on in transition)
• Visor or cap for the run

Nutrition bag:

• Gels (tape them to the bike frame or put in a bento box)
• Sports drink bottles (pre-mixed, on the bike)
• Flat cola (for the run — optional)
• Pre-race breakfast food
• Post-race recovery drink/snack

Extras:

• Timing chip (if not handed out at swim start)
• Photo ID (for check-in)
• Sunscreen (apply 30 min before the start)
• Warm-up clothes (to discard before the swim)
• Cash/card (for post-race food)
• Phone (leave in your bag — not in transition)
• Pump and spare tube (for race-morning bike check)

Prep the Bike

• Check tyre pressure (road tyres: 90–110 psi)
• Ensure gears shift smoothly
• Fill both bottles with sports drink
• Attach gels to the frame or top tube
• Set bike computer to a clean screen

Prep Yourself

• Eat a normal dinner at 6–7pm. Carb-heavy, nothing new.
• Set two alarms. You cannot be late.
• Sleep is overrated tonight — pre-race nerves are normal. It’s the sleep 2 nights before that matters.

Race Morning Timeline

T-3 hours: Wake Up & Eat

• Breakfast: 400–700 calories of familiar carbs (toast, banana, porridge, coffee)
• Sip water. Don’t chug.
• Apply sunscreen, put on tri suit

T-2 hours: Arrive & Set Up Transition

• Check in, get body-marked (race number on arms/legs)
• Rack your bike in your assigned spot
• Set up transition:
  • Helmet on handlebars, buckle open
  • Cycling shoes next to bike (or clipped to pedals if you mount that way)
  • Running shoes in front of helmet
  • Towel on the ground as your mat
  • Nutrition laid out
  • Race belt ready

T-90 min: Walk the Course

• Walk the transition route: Swim in → bike rack → bike out → bike in → run out
• Memorize your rack position (count rows, note landmarks)
• Check the mount/dismount lines

T-45 min: Warm Up

• 10-minute easy jog
• Dynamic stretches (leg swings, arm circles)
• If possible, swim 200m easy to get used to the water temperature

T-15 min: Final Prep

• Put on wetsuit (if wearing one)
• Goggles on forehead
• Move to swim start area
• Take one last gel with water

T-0: Race Start

• Deep breaths. You’re ready.

During the Race: Quick Reference

Swim

• Start at the edge or back of your wave
• Sight every 6–8 strokes
• Stay calm — if you panic, roll onto your back and breathe
• Don’t sprint — you have a long day ahead

T1 (Swim → Bike)

• Unzip wetsuit while running to transition
• Arms out by the time you reach your rack
• Wetsuit off (step on it with your feet)
• Helmet on and buckled BEFORE touching your bike
• Run with bike to the mount line

Bike

• Easy first 5 minutes — let your heart rate settle
• Settle into race effort
• Eat every 20 minutes, drink to thirst
• Stay left unless passing
• Slow down well before the dismount line

T2 (Bike → Run)

• Dismount before the line
• Run to your rack, helmet off
• Running shoes on, race belt on
• Go

Run

• Walk through the first aid station
• Accept that your legs will feel heavy for 5–10 minutes
• Don’t go out too fast
• Take nutrition at every other aid station
• Enjoy the finish line — you earned it

Post-Race

• Collect your bike and gear from transition (there’s usually a time limit)
• Eat within 30 minutes
• Stretch gently
• Check results
• Celebrate