Beginner Triathlon Race Day Checklist

Before you finish packing, check the weather forecast for race morning.

Look at the expected temperature, rain, wind and how conditions may change during the race. This gives you time to add extra clothing, waterproof layers, gloves or additional dry kit before you go to bed.

Do not assume the weather at the start will stay the same throughout the event. A cool, dry morning can quickly become wet or windy.

Pack for the conditions rather than hoping for the best.

For an open-water triathlon:

• ☐Tri suit or swimming kit
• ☐Wetsuit if required or permitted
• ☐Wetsuit-safe lubricant to get legs and feet out of the wetsuit
• ☐Goggles
• ☐Spare goggles
• ☐Race swimming cap if not supplied — maybe an extra for colder water or a neoprene hat
• ☐Anti-chafing balm
• ☐Timing chip
• ☐Towel
• ☐Free hotel slip-ons or flip-flops for walking to the start

For a pool-based triathlon:

• ☐Tri suit or swimming kit
• ☐Goggles
• ☐Swimming cap if required
• ☐Towel

Always check your event instructions, as pool and open-water start procedures can vary.

• ☐Bike
• ☐Cycling helmet
• ☐Cycling shoes if using them
• ☐Socks if using them
• ☐Sunglasses
• ☐Water bottle
• ☐Nutrition attached to the bike
• ☐Bike computer or watch
• ☐Spare inner tube or repair kit
• ☐Tyre levers
• ☐CO₂ inflator or mini pump
• ☐Race belt to pin your number to

Attach as much as practical to your bike before the race. Having your drink and nutrition already in place saves time and reduces the number of things you need to remember in transition.

Check your tyres, brakes and gears before race morning.

• ☐Running shoes
• ☐Socks (if not worn on bike)
• ☐Race number and race belt
• ☐Hat or visor
• ☐Sunglasses

Consider using elastic or bungee running laces. They allow you to slip your shoes on quickly in transition and cannot work loose in the same way as conventional laces.

Practise with them before race day.

Consider packing:

• ☐Lightweight waterproof or windproof cycling jacket
• ☐Arm warmers
• ☐Cycling gloves
• ☐Extra dry socks
• ☐Warm hat for before the start
• ☐Old jumper or jacket for waiting around
• ☐Large towel
• ☐Plastic bags for keeping shoes and clothing dry
• ☐Dry clothes for immediately after the race

Wet roads can be slippery, particularly on painted road markings, metal drain covers and tight corners. Give yourself extra braking distance and ride to the conditions. Staying upright is more important than saving a few seconds.

Cold and wet hands can also make transition harder, so keep your setup simple and easy to manage.

• ☐Pre-race breakfast
• ☐Water
• ☐Electrolyte drink if normally used
• ☐Familiar gels, chews or food
• ☐Post-race snack

Even in cold weather, you still need to stay hydrated. Cooler conditions can make you feel less thirsty, so follow the hydration plan you have practised during training.

Never introduce new food, drinks or gels on race morning.

Before leaving transition, check:

• ☐Helmet straps adjusted
• ☐Bike in a suitable gear
• ☐Water and nutrition attached
• ☐Running shoes open and ready
• ☐Race number ready
• ☐Timing chip fitted correctly
• ☐You know where Swim In, Bike Out, Bike In and Run Out are

Arrive early and give yourself plenty of time to deal with queues, changing weather or last-minute adjustments.