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Playtri Sarasota Race Day Checklist

TRIATHLON RACE DAY CHECKLIST

SWIM

  • Goggles (3 pair of goggles for open water races - clear, tinted and mirrored/polarized)

  • Swim cap

  • Trisuit or swimsuit

  • Wetsuit and/or Swimskin (open water - always bring both!)

  • Body Glide or similar

  • Swim bands (if you use them for warmup)

BIKE

  • Bicycle - check tire pressure just before the race (bike number adhered to frame or seatpost)

  • Helmet (helmet number on front)

  • Cycling Shoes (if you use them)

  • Sunglasses

  • Socks (if you use them)

  • Water Bottle(s)/Nutrition on Bike

  • Thin rubber bands (if you leave cycling shoes on bike in transition)

  • Extra layers for cold races

  • Cycling kit (some athletes change into this for the bike at longer events like IM)

RUN

  • Running Shoes (recommend speed laces)

  • Race Belt – with bib number

  • Nutrition – handheld or secured to kit or race belt

  • Socks (if you use them)

  • Visor/hat

  • Sunglasses

  • Running apparel (some athletes change into this for the run at longer events like IM)

NUTRITION/HYDRATION

  • Pre- and post-race items

  • Water and electrolytes on the bike

  • Gels or other nutrition for bike and run (if needed)

  • Any storage solutions for bike/run

*Reminder - if you are checking bike in the day before the race, do NOT leave nutrition with your bike, bring it with you on race day!

OTHER/EXTRA

  • Timing chip (some races will give this to you at packet pickup - DO NOT forget it!)

  • Number tattoos if the race provides them (put these on before you leave for the race)

  • USAT card + Insurance card + Driver’s License

  • Watch and HRM - plus chargers / batteries if travelling to race

  • Sunscreen

  • Small hand towel or transition mat

  • Post-race clothes

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TRAVEL CHECKLIST

Having the right items for race travel can make a big difference to both your experience and your performance. Consider bringing these items in addition to your race day gear!

  • Snacks and water for the flight/drive

  • Pre-race dinner/breakfast items you like (never assume you can buy exactly what you want locally)

  • Training apparel (swimsuit, cap, bike short/jersey, running shorts/top, run training shoes, etc.)

  • Swim bands

  • Electronic shifting charger (if you have one)

  • Extra batteries/chargers for all electronics

  • OTC pain reliever/allergy/GI meds

  • Soft tissue tools - foam roller, lacrosse ball, Theragun, etc.

  • Compression (always wear compression socks on the plane)

  • Ear plugs/eye mask

  • Chapstick

  • Fix a flat kit (reminder: you will not be able to fly with a CO2 cartridge so pick up at expo)

  • Tools for building/adjusting bike

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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:

  • Clothes/shoes for post-race

  • Any specific post-race nutrition/hydration products

  • Avoid leaving valuables in this (and all) bags

  • Can also put in wetsuit/swim cap/goggles if you cannot transport these items in the morning

BIKE GEAR (T1) BAG:

  • Solutions Zip Lock Baggie: Tums, Advil, Vaseline/Body Glide, Lip Balm

  • Nutrition Zip Lock Baggie: Waffles or Bars, Salt capsules

  • Small Towel to dry off feet and body

  • Dry socks

  • Sunglasses

  • Helmet

  • Cycling shoes (if not on bike)

  • Cycling apparel if you plan to change

  • Chamoi Butt’r or similar

  • Sunscreen

BIKE SPECIAL NEEDS:

  • Solutions Zip Lock Baggie: Tums, Advil, Body Glide (or similar), sunscreen

  • Nutrition Zip Lock Baggie: Small sandwich or bar

  • Extra salt capsules

  • Extra nutrition

  • Pair of dry socks

  • Tube and tire

  • CO2 cartridges

RUN GEAR (T2) BAG:

  • Race belt and bib number

  • Solutions Zip Lock Baggie: Tums, Advil, Body Glide (or similar), sunscreen

  • Nutrition Zip Lock Baggie: Small sandwich or bar

  • Salt capsules (make sure you have a water/sweatproof carrying solution!)

  • Gels or other nutrition

  • Small towel

  • Running apparel just in case you want to change

  • Dry socks

  • Running shoes

  • Visor or Hat

  • Sunglasses (if wearing a different pair)

  • Sunscreen

  • Body Glide or similar

RUN SPECIAL NEEDS:

  • Solutions Zip Lock Baggie: Tums, Advil, Vaseline/Body Glide, lip balm, Band-aids

  • Nutrition Zip Lock Baggie: Extra salt capsules and nutrition

  • Pair of dry socks

  • Back up run apparel (in case of wet/chafing clothing)

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IRONMAN COUNTDOWN CHECKLIST

4 WEEKS OUT:

  • Finalize race apparel

  • Finalize wetsuit/speedsuit

  • Finalize race day goggles

  • Finalize race day nutrition/hydration store solutions for bike and run

  • Purchase IRONMAN bag items if needed (see IRONMAN Bag Checklist above)

  • Ensure bike transport is booked

  • Purchase additional bike maintenance items including flat changing supplies

  • Start prioritizing sleep - 7 to 8 hours a night

  • Incorporate massage and/or chiropractor visits once a week

  • Incorporate Cryosauna (or ice bath if unavailable) once a week

  • Wear compression on all runs longer than 90 min

  • Wear recover compression (full socks) after all workouts longer than 2 hours

  • Prioritize foam rolling, dynamic stretching and other soft tissue work for 5-10 min/day

  • Elevate legs for 5 minutes after all workouts

  • Prioritize hydration

  • Test your pre-race dinner/breakfast/hydration routine before your biggest session this week

3 WEEKS OUT:

  • Do 2 x 15-20 minute practice sessions in your wetsuit or speedsuit (always rinse out suit with fresh water, hang to dry)

  • Do 2 x 1 hour bike sessions (outdoors if possible) in race day kit (sunglasses, helmet, apparel, bike, etc.)

  • Do 2 x 30 minute and 1 x 1 hour run sessions in race day apparel and shoes

  • Practice transitions

  • Get final bike tune up and clean (schedule in advance if possible)

  • Incorporate massage and/or chiropractor visits once a week

  • Incorporate Cryosauna (or ice bath if unavailable) once a week

  • Wear compression on all runs longer than 90 min

  • Wear recover compression (full socks) after all workouts longer than 2 hours

  • Prioritize foam rolling, dynamic stretching and other soft tissue work for 5-10 min/day

  • Elevate legs for 5 minutes after all workouts

  • Prioritize hydration

  • Prioritize sleep - 7 to 8 hours a night

  • Test your pre-race dinner/breakfast/hydration routine before your biggest session this week

  • 3 x practice changing a flat on your race bike, including CO2 inflation (this will reduce stress on race day if you actually get a flat, and will make tires more pliable and faster to change at the race)

2 WEEKS OUT:

  • Do 2 x 15-20 minute practice sessions in your wetsuit or speedsuit (always rinse out suit with fresh water, hang to dry)

  • Do 2 x 1 hour bike sessions (outdoors if possible) in race day kit (sunglasses, helmet, apparel, bike, etc.)

  • Do 2 x 30 minute run sessions in race day apparel and shoes

  • Practice transitions

  • Incorporate massage and/or chiropractor visits once a week

  • Incorporate Cryosauna (or ice bath if unavailable) once a week

  • Wear compression on all runs longer than 90 min

  • Wear recover compression (full socks) after all workouts longer than 2 hours

  • Prioritize foam rolling, dynamic stretching and other soft tissue work for 5-10 min/day

  • Elevate legs for 5 minutes after all workouts

  • Prioritize hydration

  • Prioritize sleep - 7 to 8 hours a night

RACE WEEK:

  • Do 2 x 15-20 minute practice sessions in your wetsuit or speedsuit (always rinse out suit with fresh water, hang to dry)

  • Do 1 hour bike session (outdoors if possible) in race day kit

  • Do 30 minute run session in race day apparel and shoes

  • Practice transitions

  • Final massage needs to be done by Wednesday - only light soft tissue work after that time

  • Incorporate Cryosauna (or ice bath if unavailable) once a week

  • Wear compression on all runs longer than 90 min

  • Wear recover compression (full socks) after all workouts longer than 2 hours

  • Prioritize foam rolling, dynamic stretching and other soft tissue work for 5-10 min/day

  • Elevate legs for 5 minutes after all workouts

  • Prioritize hydration

  • Prioritize sleep - 8-9 hours a night

  • Add a small amount of carbs (20-30g, a slice of bread or similar) to each meal this week

  • Prep and pack IRONMAN bags (see IRONMAN Bag Checklist above)

  • Go to a pre-race meeting if available - there is always important info at these

  • Don’t spend more than an hour or two walking around the expo

  • Ride bike at least once on the road immediately after arriving at race location - address issues if needed

  • Swim on the swim course if possible to assess conditions

  • Last “big” meal around 4:00 or 5:00 PM the day before the race (snacks before bed if needed)

  • Preload hydration the night before the race (16oz water with 750mg sodium)

  • Race morning breakfast 2-3 hours before race start, mostly carbs with a little fat and protein

  • Preload hydration 2 hours to 90 minutes before the race (16oz water with 750mg sodium)

Questions about how to prepare for your next race? Email sarasota@playtri.com!