Race Day Checklist
A comprehensive checklist to ensure you're fully prepared for race day success
Pre-Race Preparations (The Day Before)
- Lay out all your gear to visually confirm everything is present
- Check bike: tire pressure, brakes, and chain
- Pack transition bag in the order you'll use items
- Prepare water bottles and race-day nutrition
- Review race plan, goals, and pacing strategy
- Apply race number tattoos (if provided)
Race Morning
- Eat familiar, easily digestible breakfast 3-4 hours before start
- Hydrate with water and electrolytes (stop 2 hours before start)
- Arrive early for transition setup and warm-up
- Find your designated transition spot
- Pump tires to correct pressure
- Light 10-15 minute run warm-up (45 minutes before start)
- Wetsuit on, 15-20 minute swim warm-up
Swim to Bike Transition (T1)
- Wetsuit (if applicable)
- Goggles and swim cap
- Towel for drying feet
- Helmet (mandatory)
- Sunglasses
- Cycling shoes
- Race belt with number facing back
- Nutrition and hydration for bike
Bike to Run Transition (T2)
- Running shoes with speed laces
- Hat or visor
- Race belt with number facing front
- Nutrition for the run
During the Race
- Body Glide or anti-chafing cream (swim)
- Water bottles/hydration system (bike)
- Nutrition - gels, chews, bars (bike)
- Flat repair kit: spare tube, CO2 inflator/pump, tire levers (bike)
- Handheld water or hydration belt (run)
- Gels or chews (run)
Post-Race
- Warm, dry clothes for after the race
- Recovery nutrition with 4:1 carb-to-protein ratio
- First-aid supplies and personal medications
- Celebrate your achievement!
Pro Tips
- Use a brightly colored towel to mark your transition spot - it's easier to find!
- Practice your transitions during training to build muscle memory
- Pack your race bag the night before - don't leave anything to race morning!
- Double-check bike and helmet before heading to the start line