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

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 - 400cal 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 travel race

Bike Charger if a travel race, 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 size

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 200cal 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:

Swim Suit, 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 throw aways

Fix a flat kit (reminder: you will not be able to fly with a CO2 cartridge, 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!)

*There will be plenty of options out on the course in case you need something different

 

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