Directions to the event This might sound silly but the last thing that you want on race day morning is to be stressed when you are lost on the way there. Backpack I use a backpack because usually you have to park a long way from the transition area and it is easier to carry on your back when you are pushing your bike.I wouldn’t recommend riding with it on unless you have done it before.I have also seen people put everything in a plastic bin and it seems to work as well.
Warm-up/prerace outfit If it is cold in the morning I will put on what I am going to wear under my wetsuit then put on a pair of track pants and a sweater. If you like to ride your bike to warm up then make sure that you are not wearing clothing that could get caught in your chain and cause a crash.Ideally make sure you are comfortable before the race as sometimes you have to be there quite early to set up your transition area and get you body marking done.It can be a long wait if you are freezing. Towel This will serve as your home base in the transition area.You will place everything else on top of it.As well, you will use it to wipe off your feet so you shouldn’t make it your favorite towel.If you are putting on clothes after the swim you may want to have another towel there to dry off with.Sometimes it is hard to dress when you are wet.A little experimenting would answer this question for you.
Swimsuit Because you can’t take this right off make sure that you practice running and biking in whatever you are going to wear for the swim.
Wetsuit (if permitted) Body glide I find this product, which can be bought at most running or triathlon stores, invaluable.I use it on my wrists and ankles before I put my wetsuit on.This not only helps the wetsuit go on easier but it also comes off easier.I will also apply before the bike or run if there is a place that chaffing has occurred in the past.
Nipple protectors This is mainly for the guys. We have all seen the bloody shirts crossing the finish line and cringe.You can buy actual nipple guards at almost any specialty store but I find that the little circle band aids work just as well or better.I will put them on under my race outfit and they usually stay on for the whole race.
Goggles Make sure you have used these before at least a couple of time.It is better than buying new goggles for race day and finding out that they leak.If it is a lake swim I would recommend tinted goggles.
Swim cap I would highly recommend a swim cap when swimming in open water, it will help keep in body heat in cold water.More importantly it makes you visible in the water.Usually this is provided to you.Your number will be on it as well as color coded to your race distance.
Race outfit I set my race outfit out the night before so that I am not looking for it the next morning.I also do the whole race in the same outfit.I would recommend this because there is then less clutter in your transition area as well as one less thing to do when transitioning.If you want to wear specific clothing for each event remember two things; try it before race day just to make sure it feels comfortable and also that you can put it on in a hurry.Also make sure that you are only putting clothes on, back in the 70’s in might have been okay to strip down, but it is frowned upon now.
Race number You will get this with your race package.In addition to the swim cap my recommendation is a number belt.This is just a belt that you can attach your number to and then clip around your waist.You can get these at most running and triathlons stores and are quite inexpensive.They will also save your cool racing attire from getting poked full of holes.If you choose not to do this then I would suggest doing your bike and run in the same shirt, pinning your number to the shirt before the race and then putting the shirt on after the swim. I wouldn’t wear your number under your wetsuit because it could wreck your wetsuit and the water will definitely destroy the number.They won’t let you race without your number.
Bicycle Try to be careful when you rack you bike.Your bike can fall over into another athletes bike and damage either of them.
Bike helmet They will not let you race without a bike helmet.
Bike shoes You may have clip on bike shoes. If you do remember to bring them.
Bike gloves They can be helpful for longer events.Or if the event is in early spring and it is still cold.
Tire pump I always bring my own and leave it in the car so that I can top up my tires there.There is usually a bike mechanic there but the line ups can be long.
Tool kit/spare tire The tool kit is just in case something happens to your bike in transition or during your warm up before the race.I will always bring a spare with me out onto the course with my tire changing tools as well as my mini tire pump.You can also use CO2 canisters to fill your tires. Check at your bike store.While the canisters are faster, I have not had much luck with them and prefer a hand pump even though it takes longer.Either way you chose, practice changing your tire so that you know what you are doing on race day.I will also have another spare in my backpack.Almost every race that I go to somebody’s tire mysteriously pops in transition.
Running shoes If you are switching shoes between the bike and the run then I would suggest elastic laces.There are a few different kinds, but I like Quick Laces.You can find them at most running and triathlon stores and are reasonably inexpensive.Some people like their shoes tighter than these can get them so I recommend trying them before race day.
Running/bike socks I prefer not to use socks.I started a few years ago and gradually my feet have toughened up and I don’t usually get blisters.I have been running without socks for a few years so unless you have I wouldn’t recommend starting on race day.If you want to start running without socks, start by just putting on your shoes without your socks on.If you feel any kind of rubbing on your feet I would not recommend running in those shoes.If you feel it now, you are going to have blisters in no time.If you still want to try then you will need to go and buy new shoes that don’t cause any rubbing.Try just a short run at first to see if it works for you.Or you can go the other route and buy a pair of Zoot shoes. These are shoes designed for triathletes and are sockless, however they are quite expensive compared to the shoes I buy. I have never tried them myself, but I have heard lots of good things as they are getting quite popular. Sunglasses Hat Water proof sunscreen Water bottles This is very dependent on the length of the race, the temperature, and how many aid stations that there are.I will bring one bottle of water to drink while I am waiting for the race to start.I will have my water bottle on the bike filled, usually with an energy drink.Lastly, I will have a bottle that I will drink during the transitions.This is very personal though and most races have more than enough aid stations.I find that this works well for me.
Food This is also dependent on the length of the race.The first thing that you will need to figure out for yourself is “solids” or “liquids”, what will your body keep down.Some people can’t keep solids down.There are three main choices when it comes to fuel.You could choose energy bars and cubes of all different shapes and sizes.There are energy gels in many different flavors’.There are also energy drinks as well.For myself I usually shoot for 100 calories every hour I am racing.For shorter races (sprint or Olympic distance) I prefer gels and water throughout the race.Longer races I will change to solids (energy bar) throughout the bike and then gels during the run.I will also carry an energy drink on the bike; I try to get as many calories in me during the bike as I can because during the run my stomach will get upset if I try to eat too much.Make sure that whatever you choose for fuel try it before your race just to make sure it agrees with your stomach.
Post race outfit This may be your warm-up suit, it just depends how much stuff you want to bring.For me, I like to keep it simple and usually wear the same thing.
How do I put it all together? The first thing to think about is the race package.You can usually pick it up race day morning at the race; I prefer this because I am always there early anyway so it works for me.By getting there early you will also miss the line up for body marking and getting your timing chip.You will get your race number and swim cap in the package as well as some goodies.Make sure that the race you are doing has race day package pick up though as not all races do.Also make sure that you put your timing chip in the right spot, they will tell you where that is.I have had friends think that they can put it wherever and have finished the race but never got a time.This may or may not bother you if crossing the finish line is your goal rather than the amount of time it takes to get there.
After getting my race package I will then go and set up my transition area.First I will pick the spot and put my bike on the rack.Then I will start to set out the equipment in my backpack.I will put my wetsuit over top of my bike so that it is out of the way and ready for me to put on.Then I will put down my towel beside my bike.I will then attach my number to my belt or the shirt you are going to wear and place it over the bike handle bars.If you are putting on additional clothing or need another drying off towel place them on the bike as well.Then I place my bike shoes and bike helmet on the towel that is on the ground.If you are going to be wearing socks put them in your shoes.If you are going to be wearing gloves or sunglasses put them in your helmet.I make sure that my water bottle, spare tire, tire changing tools and mini pump are attached to my bike.Then I place whatever fuel I want on the bike in my helmet as well.If you are planning on putting on sunscreen place this beside your helmet so that you can apply it before the bike.Then I will set my running shoes on the other side of the towel.Place whatever fuel that I want for the run inside my shoes and then I put my lucky hat on top of that.Put my transition area water bottle, swim cap, goggles and body glide on the towel and I am set for a really quick organized transition.It should all look like the picture above.