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Triathlon Race Day Checklist

Triathlon Race Day Checklist
April 29 21:00 2016

After competing for years in sprint triathlons, and reading lots about it, I think it’s the right time for me to provide a checklist for your race day. I’m not sure if it’s worth mentioning, but don’t pack your bag at the last minute.

Race Goals

  • You should have goals for every race you do, even training races. Write down two to three things you would like to accomplish or learn from the race

Things To Bring

Swim

  • Your tri suit, tri shorts or swimsuit. My preference goes to the tri suit
  • Your Wetsuit. Only if it’s mandatory, or allowed. Wearing a wetsuit will help you during your swim as the floatation is better, but you might lose some time in the transition if you’re not used to remove it fast
  • Your goggles. Some people advise taking two sets of goggles (one tinted and one normal)
  • Your towel. I don’t usually bring any towel. But if you do plan on wearing socks, it might come handy. Use a bright-colored towel, as it could help you during the transition
  • Your swimming hat. While most triathlons will give you one, smaller events might not

Bike

  • Your bike
  • Your helmet
  • Your Cycling shoes
  • Your socks, if wearing any. I don’t
  • Some elastic band, if you’re planning on keeping your shoes attached to your pedals
  • Your sunglasses. I don’t wear any
  • Your water bottle(s). For a sprint triathlon, I only drink before and after the race, not during it
  • Your nutrition pack (energy bars/energy gels to give you a boost if your reserves run low during the race). Again, for sprint triathlon, I don’t bother about nutrition during the race (maybe I should!)
  • Your tool Kit: tube, CO2, levers, multi-tool. I don’t bother with that. If I have a puncture, then, that’s it, race over
  • Floor pump. Pump up your tires the night before to make sure you don’t have a puncture. And pump up your tires before you leave home, and leave the pump in your car just in case. The pressure should be around 120psi, but on a wet day, pump it down to 90psi for more grip
  • Your cycling gloves, optional

Run

  • Your running shoes. I usually only take one. Some people recommend two pairs if you have a late start time. One to leave in transition and one to warm up in
  • Your race kit. If cold, I have a running top I use over my tri suit
  • Your race belt. So, if you don’t have any, then bring some safety pins
  • Your hat/visor. I usually don’t run with it. But if you’re a Gomez fan, you might want one!

Other

  • Your training device (Garmin, Polar, etc.). And your heart rate strap
  • Some body glide
  • Some sunscreen, depending on the weather forecast of course
  • Some vaseline, baby powder, band-aids
  • Some scissors, or swiss knife. It helps with your race sticker and race belt

Post-race

  • Some warm change of clothes
  • Some post-race recovery drink and snack with a 4:1 ratio of carbs vs. protein

Race Day To-Do’s

  • Wake up early and eat three to four hours before your start time. Eat only familiar, easily-digestible foods. I usually have a coffee with either some porridge or muesli. But it appears that more and more athletes are leaning towards a liquid diet on race morning as the calories are more easily digested and it helps in hydration
  • Get to the race early to secure a good spot in transition. Ideally, on the end of the rack close to the bike in/out
  • Make a mental note of landmarks to help you easily find your rack
  • Use a bright-colored towel so your area stands out
  • Organise your gear in the order you will use it – run through transitions in your mind.
  • Complete a good 10-15 minute running warm-up about 45 minutes before start time.
  • Put on your wetsuit and hop in the water for a good swim warm-up 15-20 minutes before your start time. Be on the line 5-10 minutes before the gun.
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Oli
Oli

#developer (Pukkafish Ltd), #cook, #dad, #toddler, #triathlon, #tennis, #ski, #garden, #travel, #Playstation, #geek

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Triathlon Race Day Checklist

Triathlon Race Day Checklist
April 29 21:00 2016

After competing for years in sprint triathlons, and reading lots about it, I think it’s the right time for me to provide a checklist for your race day. I’m not sure if it’s worth mentioning, but don’t pack your bag at the last minute.

Race Goals

  • You should have goals for every race you do, even training races. Write down two to three things you would like to accomplish or learn from the race

Things To Bring

Swim

  • Your tri suit, tri shorts or swimsuit. My preference goes to the tri suit
  • Your Wetsuit. Only if it’s mandatory, or allowed. Wearing a wetsuit will help you during your swim as the floatation is better, but you might lose some time in the transition if you’re not used to remove it fast
  • Your goggles. Some people advise taking two sets of goggles (one tinted and one normal)
  • Your towel. I don’t usually bring any towel. But if you do plan on wearing socks, it might come handy. Use a bright-colored towel, as it could help you during the transition
  • Your swimming hat. While most triathlons will give you one, smaller events might not

Bike

  • Your bike
  • Your helmet
  • Your Cycling shoes
  • Your socks, if wearing any. I don’t
  • Some elastic band, if you’re planning on keeping your shoes attached to your pedals
  • Your sunglasses. I don’t wear any
  • Your water bottle(s). For a sprint triathlon, I only drink before and after the race, not during it
  • Your nutrition pack (energy bars/energy gels to give you a boost if your reserves run low during the race). Again, for sprint triathlon, I don’t bother about nutrition during the race (maybe I should!)
  • Your tool Kit: tube, CO2, levers, multi-tool. I don’t bother with that. If I have a puncture, then, that’s it, race over
  • Floor pump. Pump up your tires the night before to make sure you don’t have a puncture. And pump up your tires before you leave home, and leave the pump in your car just in case. The pressure should be around 120psi, but on a wet day, pump it down to 90psi for more grip
  • Your cycling gloves, optional

Run

  • Your running shoes. I usually only take one. Some people recommend two pairs if you have a late start time. One to leave in transition and one to warm up in
  • Your race kit. If cold, I have a running top I use over my tri suit
  • Your race belt. So, if you don’t have any, then bring some safety pins
  • Your hat/visor. I usually don’t run with it. But if you’re a Gomez fan, you might want one!

Other

  • Your training device (Garmin, Polar, etc.). And your heart rate strap
  • Some body glide
  • Some sunscreen, depending on the weather forecast of course
  • Some vaseline, baby powder, band-aids
  • Some scissors, or swiss knife. It helps with your race sticker and race belt

Post-race

  • Some warm change of clothes
  • Some post-race recovery drink and snack with a 4:1 ratio of carbs vs. protein

Race Day To-Do’s

  • Wake up early and eat three to four hours before your start time. Eat only familiar, easily-digestible foods. I usually have a coffee with either some porridge or muesli. But it appears that more and more athletes are leaning towards a liquid diet on race morning as the calories are more easily digested and it helps in hydration
  • Get to the race early to secure a good spot in transition. Ideally, on the end of the rack close to the bike in/out
  • Make a mental note of landmarks to help you easily find your rack
  • Use a bright-colored towel so your area stands out
  • Organise your gear in the order you will use it – run through transitions in your mind.
  • Complete a good 10-15 minute running warm-up about 45 minutes before start time.
  • Put on your wetsuit and hop in the water for a good swim warm-up 15-20 minutes before your start time. Be on the line 5-10 minutes before the gun.
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About Article Author

Oli
Oli

#developer (Pukkafish Ltd), #cook, #dad, #toddler, #triathlon, #tennis, #ski, #garden, #travel, #Playstation, #geek

View More Articles
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Triathlon Race Day Checklist

Triathlon Race Day Checklist
April 29 21:00 2016

After competing for years in sprint triathlons, and reading lots about it, I think it’s the right time for me to provide a checklist for your race day. I’m not sure if it’s worth mentioning, but don’t pack your bag at the last minute.

Race Goals

  • You should have goals for every race you do, even training races. Write down two to three things you would like to accomplish or learn from the race

Things To Bring

Swim

  • Your tri suit, tri shorts or swimsuit. My preference goes to the tri suit
  • Your Wetsuit. Only if it’s mandatory, or allowed. Wearing a wetsuit will help you during your swim as the floatation is better, but you might lose some time in the transition if you’re not used to remove it fast
  • Your goggles. Some people advise taking two sets of goggles (one tinted and one normal)
  • Your towel. I don’t usually bring any towel. But if you do plan on wearing socks, it might come handy. Use a bright-colored towel, as it could help you during the transition
  • Your swimming hat. While most triathlons will give you one, smaller events might not

Bike

  • Your bike
  • Your helmet
  • Your Cycling shoes
  • Your socks, if wearing any. I don’t
  • Some elastic band, if you’re planning on keeping your shoes attached to your pedals
  • Your sunglasses. I don’t wear any
  • Your water bottle(s). For a sprint triathlon, I only drink before and after the race, not during it
  • Your nutrition pack (energy bars/energy gels to give you a boost if your reserves run low during the race). Again, for sprint triathlon, I don’t bother about nutrition during the race (maybe I should!)
  • Your tool Kit: tube, CO2, levers, multi-tool. I don’t bother with that. If I have a puncture, then, that’s it, race over
  • Floor pump. Pump up your tires the night before to make sure you don’t have a puncture. And pump up your tires before you leave home, and leave the pump in your car just in case. The pressure should be around 120psi, but on a wet day, pump it down to 90psi for more grip
  • Your cycling gloves, optional

Run

  • Your running shoes. I usually only take one. Some people recommend two pairs if you have a late start time. One to leave in transition and one to warm up in
  • Your race kit. If cold, I have a running top I use over my tri suit
  • Your race belt. So, if you don’t have any, then bring some safety pins
  • Your hat/visor. I usually don’t run with it. But if you’re a Gomez fan, you might want one!

Other

  • Your training device (Garmin, Polar, etc.). And your heart rate strap
  • Some body glide
  • Some sunscreen, depending on the weather forecast of course
  • Some vaseline, baby powder, band-aids
  • Some scissors, or swiss knife. It helps with your race sticker and race belt

Post-race

  • Some warm change of clothes
  • Some post-race recovery drink and snack with a 4:1 ratio of carbs vs. protein

Race Day To-Do’s

  • Wake up early and eat three to four hours before your start time. Eat only familiar, easily-digestible foods. I usually have a coffee with either some porridge or muesli. But it appears that more and more athletes are leaning towards a liquid diet on race morning as the calories are more easily digested and it helps in hydration
  • Get to the race early to secure a good spot in transition. Ideally, on the end of the rack close to the bike in/out
  • Make a mental note of landmarks to help you easily find your rack
  • Use a bright-colored towel so your area stands out
  • Organise your gear in the order you will use it – run through transitions in your mind.
  • Complete a good 10-15 minute running warm-up about 45 minutes before start time.
  • Put on your wetsuit and hop in the water for a good swim warm-up 15-20 minutes before your start time. Be on the line 5-10 minutes before the gun.
  Article "tagged" as:
  Categories:
view more articles

About Article Author

Oli
Oli

#developer (Pukkafish Ltd), #cook, #dad, #toddler, #triathlon, #tennis, #ski, #garden, #travel, #Playstation, #geek

View More Articles
write a comment

0 Comments

No Comments Yet!

You can be the one to start a conversation.

Add a Comment

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