Ironman and Long Course Racing Checklist
If you’re preparing for an Ironman, 70.3, or another long course triathlon race, use this pre-race checklist whilst packing to ensure you don’t forget anything!
Whether you’re a seasoned athlete or competing in your first big race, this checklist will help you prepare everything you need for the race the day before so you know that it’s all done and you can mentally relax about your equipment and focus on the race.
Racing Checklist
- Triathlon Race Suit
- Race Belt + Race Number / Tattoo
- Timing Chip
- HR Monitor + HR Strap
- Watch
- Goggles
- Swim Cap
- Wetsuit
- Bodyglide or similar
- Plastic Bag (to help put wetsuit on)
- Road bike or TT bike
- Helmet
- Sunglasses
- Stickers on Helmet
- Cycling Shoes
- Wheels appropriate for the conditions
- Bike Computer
- Puncture Repair Kit & Tools (incl. tubes, canisters, inflators, hand pumps)
- Running Shoes
- Hat or Visor
- Elastic Laces
- Socks
- Talcum Powder
- Run Watch
- Sports Drink
- Gels / Bars
- Water
Equipment Preparation
- Lay every piece of equipment out on the table
- Walk through the entire race in your head, check everything you plan on using is on the table
- Fully charge every watch, bike computer, and electronic bike batteries and put them back on your bike
- Check the battery levels of all external equipment e.g. power meters
- Check reminder alarms (e.g. for eating / drinking) are set
- Pack everything you need in your transition bag for the next day
- Mix all sports drinks into bottles and put them in the fridge
- Anything you need to take in the morning that doesn't need to be in your transition bag should be left on the table (race clothing, timing chip, race number and belt, esky for drinks)
- Make sure your bike is working correctly with a quick pre-race ride - check the gears, and if there are any issues seek help from the race mechanics
Mental Preparation
Know the race schedule
- When transition opens to put in your bike
- When and where race briefing is held
- When and where the race starts
- Learn the shape of the swim course
- Know how many laps on the bike
- Know how many laps of the run
- Decide your plan before the race for pacing and tactics, and stick to it unless something goes wrong
- Plan what you will do if something doesn’t go to plan so you can deal with it calmly and continue with you race
- What will you do if your goggles leak in the swim?
- What will you do if you get a flat tyre?
- What will you do if your nutrition plan isn’t working?
- What will you say to yourself if you need mental encouragement during the race?
ATMOSPHERE
Enjoy the atmosphere of big races but don’t let it influence your race or your plans. Follow your own planned training in the week before and don't get caught up with what other people are doing. Trust in your own training process and filter out the noise of what everyone else has done in their own training.
Your Race Plans
1. Swim Plan & Tips
2. Transition 1 Plan & Tips
3. Ironman Bike Plan & Tips
4. Transition 2 Plans & Tips
5. Run Course Plans & Tips
6. The Finish Line
1. Swim Plan & Tips
- Go to the swim course & visualise how you will approach the swim. Know where you will enter, where you will navigate during the course, and where you will exit the water
- Think about your pacing strategy so you are efficient from the start
- Think about where you want to line yourself up at the start of the race for the best start (or simply to avoid a messy race start)
- Find large landmarks that line up with the turning buoys and swim exit to help you site
- Get into the water prior to the race and do at least a 10min warm up to get your heart rate up and your body into race mode
- Race in new googles that have only been worn a few times so they seal nicely and don’t fog up. Don’t use goggles you haven’t tested yet
- Ideally swim the course in the days leading up to the race at a comfortable pace
2. Transition 1 Plan & Tips
- How hard are you going to run out of the water? You may want to jog out to control your heart rate, or run hard
- Where is your bike racked? Count the number of racks between the transition entry and your bike. You don’t want to lose your bike on race day.
- How are you going to set up your bike / helmet / glasses?
- Are you going to put on socks for the bike leg?
- Are you going to put your cycling shoes on in transition and run in them or put your shoes on while you ride?
- Are you going to use elastic bands on your shoes?
- What gearing are you going to set your bike up in to start the bike leg? Make sure to choose an appropriate gear for a smooth start
- Practice taking off your wetsuit in the days leading up
3. Ironman Bike Plan & Tips
- Are you going to ride in your triathlon / swim kit or get completely changed into a cycle kit?
- Mount your bike when it is safest & easiest to do so. If the mount line is crowded, run through the traffic of bikes & mount when you are clear
- What are your power targets or perceived effort levels to control your pace on the bike?
- What is your nutrition plan? When will you start eating and drinking, and how often?
- Get up to speed on the bike and then put your feet in; this is easier and more time efficient
- Ride or drive parts of the bike course in advance prior to the race, learn the hills and think about gear selection in advance
Bike Special Needs Bags Tips
- Park spare tubes & canisters in case you have multiple flats
- Pack spare extra gels or energy supplies in case you drop yours or run out
4. Transition 2 Plans & Tips
- Are you going to change in to running gear or run in your triathlon kit?
- Are you going to change into new socks for the run to avoid blisters?
- Are you going to use elastic or normal laces?
- Take time to do the little things that will make the run more comfortable. Getting changed & having fresh socks can make a big difference
- Normal laces during ironman can be useful as you can change the tension if your foot swells during the day
5. Run Course Plans & Tips
- What is your planned running speed according to your training?
- Are you going to stick to run intervals (with walk breaks) or run the entire leg?
- What is your nutrition strategy? How often will you eat & drink? Ideally use the products available from the race to save you carrying your nutrition & drinks
- Ideally practice your nutrition strategy of eating & drinking during training that lines up with aid station distances on race day (usually ~every 2km)
- Take the first few kilometers easy to find your leg after the long bike, and settle into a rhythm. It’s better to go a bit slower at the start and build into the run than go out too hard and struggle later on
- Talk positively to yourself. Your body posture will match your mental state so give yourself positive feedback
Run Special Needs Bags Tips
- Pack fresh socks
- Pack blister protection bandaids
- Pack a salty snack that may cheer you up if you are struggling
- Pack a comfortable long sleeve running shirt if you think you may still be running in the dark
6. The Finish Line
- Always smile and enjoy the finish chute. It’s a privilege to be able to enter these races and an even bigger privilege to be able to finish one.
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