SPRINT/OLYMPIC CHECKLIST SWIM 3 pair of goggles - clear, tinted and mirrored/polarized Swim cap Wetsuit and/or Skinsuit (consider taking both to all open water races) BIKE Bicycle - Tuned up, tires pumped before leaving the house Helmet - Clipped on the outside of the backpack Bike Shoes Sunglasses Socks Water Bottle(s) on Bike RUN Running Shoes - unless you wore them to the venue Race Belt Socks Visor/hat Glasses NUTRITION* 1 - 2 water bottles 2 - 4 salt tabs or capsules 2 waffles 2 gels *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! EMERGENCY 250 - 400 cal extra non-sports nutrition (ex: PBJ) Disposable water bottle 1 tire 2 tubes Electrical Tape 2 extra waffles 2 extra gels or chews Salt tabs Advil or Pain Reliever Immodium + Tums EXTRAS USAT card + Insurance card + Driver’s License Garmin/Strap - plus chargers if travelling to race Bike charger if a travel race and if bike has electronic shifting Glide/Tri Slide Vasoline Lip balm Sunscreen Small Hand Towel - place at the top of everything that you pack Post race clothes: shorts, t-shirt, flip flops, pull over if it is cold Plastic Bag - place tri kit in after race TRAVEL RACES CHECKLIST PICK UP: Nuun Bonk Breakers Honey Stinger Waffles Powerbar Wafers Gels Any other fuel of choice SNACK IDEAS FOR PLANE AND EXPO/PACKET PICK UP: Greek Yogurt - 2 single servings Veggies and Hummus - as many as you can fit in a Ziplock Fruit: 2 - 3 pieces Nut Butter (Justin’s Butter, yes this is a brand, has 200 cal packs): 1 - 2 packs 1/4c of Nuts or Trail Mix - 2 servings in small Ziplock is helpful to maintain serving control 2x 1/2 PBJ sandwich 2x whole turkey sandwiches Nuun in Water Bottles always Uniform or Tri jersey/shorts Bike shoes Helmet Running shoes Garmin watch and HR rate strap Charger for Garmin(s) Charger for Bike Extra battery for your power meter/quark SWIM: Goggles (2 pair) Swim cap for practice Extra suit if needed Wetsuit AND Speedsuit - take both!!!! BIKE: Bike Bike Shoes Socks Helmet Sunglasses Body Glide RUN: Running Shoes Socks Race Belt Sunglasses Visor/Hat Body Glide TRAINING APPAREL: Swimsuit & Extra swim cap Bike Shorts, Cycling Jersey or Tri Top, Socks, Bike Shoes, Helmet, & Sunglasses Running Shorts, Running Shoes, Visor or Hat NUTRITION: Honey Stinger Waffles Gels Tums HYDRATION: 1 water bottle Nuun RECOVERY/EXTRAS: Recovery Drink Advil Tums/Pepto Foam Roller and/or Lacrosse Ball Compression Melatonin (if you already are using this as a natural sleeping aid) Ear Plugs/Eye Mask (to ensure a great night’s sleep) Sunblock Chap Stick Glide Pre Race flip flops or throwaways Fix a flat kit (reminder: you will not be able to fly with a CO2 cartridge so pick up at expo) Carry small snack through the expo and packet pick up Pack your pre-race clothes to wear over your jersey (remember - nothing that will cause you to sweat but rather keep those muscles warm) IRONMAN COUNT DOWN CHECKLIST! 4 Weeks Out: Purchase race day uniform/race day wear SWIM: Reserve or Purchase Wetsuit/Speed Suit Purchase race day goggles Glide/Vasoline (4 small containers for each race day bag) BIKE: Book Tri Bike Transport (if offered to your destination) Sunglasses (interchangeable lens or transition lens preferably) Bento box (if needed) Water bottle/hydration system Bike shoes and socks Helmet New Tires/Tubes Race Belt RUN: Purchase race day running shoes and socks Compression Sleeves or Socks Visor/Hat Sunglasses (interchangeable or transition lens) SLEEP: 7 - 8 hr/night, if less than 7 hrs take a 20 min nap/day (no more than 20 min) RECOVERY: Chiro, massage - 1 to 2x/wk Compression on all runs longer than 90 min Compression after all workouts longer than 2 hr Ice Bath/Cyrosauna - 1 to 2x/wk Foam Rolling/Stretching - 5 min/day Elevate Legs after all workouts - 5 min/day HYDRATION: 2 EmergenC’s/day 2 - 3c Green Tea/day (none after 3pm) 1c H2O, every 90 min, outside of normal training hydration 3 Weeks Out: SWIM: Practice 2x 15 - 20 min in wetsuit/speed suit (if you own it) *Reminder: Rinse out suit, hang up to dry - inside out, and do not leave it in your car BIKE: Practice 2 x 1 hr in race shoes and sunglasses Practice Transitions “Race Ready” Bike Cleaning RUN: Practice 2 x 30 min in race shoes, compression sleeves/socks, sunglasses, and visor/hat Practice 1 long run in race shoes, compression, sunglasses, and visor/hat SLEEP: 7 - 8 hr/night, if less than 7 hrs take a 20 min nap/day (no more than 20 min) RECOVERY: Chiro, massage- 1 to 2x/wk Compression during ALL workouts longer than 90 min Compression after all workouts longer than 2 hr Ice Bath / Cyrosauna - 2 - 3x/week Foam Rolling / Stretching - 5 min/day Elevate Legs after all workouts - 5 min/day PRACTICE AT LEAST 3X’S THIS WEEK - CHANGING TUBE/ TIRE - NEED AT LEAST 5 TUBES + 5 CO2 (PRIOR TO GETTING BIKE RACE READY) HYDRATION: 2 EmergenC’s/day 2 - 3c Green Tea/day (none after 3pm) 1c H2O, every 90 min, outside of normal training hydration 2 Weeks Out: SWIM: Practice 2 x 15 - 20 min in wetsuit/speed suit (if you own it) *Reminder: Rinse out suit, hang up to dry - inside out, and do not leave it in your car BIKE: Practice 2x 1 hr in race shoes and sunglasses Practice 1 ride in helmet Practice Transitions RUN: Practice 2x 30 min in race shoes, compression sleeves/socks, sunglasses, and visor/hat SLEEP: 7 - 8 hr/night, if less than 7 hrs take a 20 min nap/day RECOVERY: Chiro, massage - 1 to 2x/wk Compression after ALL workouts longer than 2 hr Ice Bath/Cyrosauna - 3x/week Foam Rolling/Stretching - 5 min/day Elevate Legs after all workouts - 10 min/day HYDRATION: 2 EmergenC’s/day 2 - 3c Green Tea/day (none after 3pm) 1 Nuun or Trace Mineral Electrolyte Serving - 3x/day Race Week: SWIM: Practice 2x 15 - 20 min in wetsuit/speed suit (if you own it) *Reminder: Rinse out suit, hang up to dry - inside out, and do not leave it in your car BIKE: Practice rides in race shoes and sunglasses Practice 1 ride in helmet Practice Transitions Pack Transition #1 Contents: In a zip lock/solutions bag- Vasoline and Tums In zip lock/nutrition bag- nutrition and electrolytes Extra PBJ and water bottle for emergency only - made at destination Pack Bike Special Needs Contents: 1 small coke Something other than your racing nutrition- roughly 200-300 cal Tums and Electrolytes RUN: Practice 30 min in race shoes, compression sleeves/socks, sunglasses, and visor/hat Pack Transition #2 Contents: Change of shorts if needed In a zip lock/solutions bag- Vasoline and Tums In zip lock/nutrition bag- nutrition and electrolytes Extra PBJ and water bottle for emergency only - made at destination Pack Run Special Needs Contents: Tums and Electrolytes SLEEP: 8 - 9 hr/night - try to not set an alarm the last 4 days prior to race day RECOVERY: Chiro, massage - 1x/week (no later than Wednesday) Compression up to 6 hr/day Ice Bath/Cyrosauna - 2x/wk Foam Rolling/Stretching - 5 min/day Elevate Legs as much as possible HYDRATION: 2 EmergenC’s/day 2 - 3c Green Tea/day (none after 3pm) 1 Nuun or Trace Mineral Electrolyte Serving – 3x/day NUTRITION: Pre Race Breakfast throughout the week a couple times Main meal – Lunch: 400 - 500 cal Small snacks throughout the day - 100-200 cal Carry snacks to the Expo and throughout the bike drop off Smaller Dinner – no later than 5pm Wednesday-Saturday If needed small snack at 7pm 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: You won’t need this bag most likely. Just in case: Tums and Imodium + Flip-Flops for post race. (You may want to take Imodium after the race - preventative care as much as possible!) TRANSITION 1 BAG: Solutions Zip Lock Baggie: Tums, Advil, Vasoline/Body Glide, Lip Balm Nutrition Zip Lock Baggie: Waffles/Wafers (2/hr just in case), Salt tabs (1/hr in small container - carry 10 just in case), 200 - 300cal - something different than waffles, in case you need a small bite Small Towel to dry off feet and body Dry socks Sunglasses Race Belt and Number Helmet (if you are not leaving with your bike) Bike Shoes (if you are not leaving with your bike) BIKE SPECIAL NEEDS: Solutions Zip Lock Baggie: Tums, Advil, Vasoline/Body Glide, Lip Balm, Sun Screen Nutrition Zip Lock Baggie: 200 - 300cal of something solid, in case you need something different from what course provides (Ex: Crustable sandwich) Extra Salt Tabs - in case you have dropped yours or run out Extra solids - in case you have dropped yours or run out Pair of dry socks Extra- tube/tire if you have flatted Extra CO2 if you have flatted TRANISTION 2 BAG: Solutions Zip Lock Baggie: Tums, Advil, Vasoline/Body Glide, Lip Balm, Band-aids Nutrition Zip Lock Baggie: 200 - 300cal - something different and want it in transition Salt tabs - 1 for every 4 miles (carry in small container) Gels - 1 for every 3 - 4 miles (also available on course if you don’t want to carry them!) Small Towel Pair of Running Shorts in case you are tired of lycra Pair of Dry Socks Running shoes Visor or Hat Sunglasses (if wearing a different pair) RUN SPECIAL NEEDS: Solutions Zip Lock Baggie: Tums, Advil, Vasoline/Body Glide, Lip Balm, Band-aids (Take up to 800mg of Advil in case you need to relieve any pain) Nutrition Zip Lock Baggie: Extra salt tabs - in case you have lost or run out of yours (no need to pack extra water or gels - plenty provided on course) Pair of dry socks Pair of dry shorts/run clothes IRONMAN COUNT DOWN CHECKLIST! 4 Weeks Out: Purchase race day uniform/race day wear SWIM: Reserve or Purchase Wetsuit/Speed Suit Purchase race day goggles Glide/Vasoline (4 small containers for each race day bag) BIKE: Book Tri Bike Transport (if offered to your destination) Sunglasses (interchangeable lens or transition lens preferably) Bento box (if needed) Water bottle/hydration system Bike shoes and socks Helmet New Tires/Tubes Race Belt RUN: Purchase race day running shoes and socks Compression Sleeves or Socks Visor/Hat Sunglasses (interchangeable or transition lens) SLEEP: 7 - 8 hr/night, if less than 7 hrs take a 20 min nap/day (no more than 20 min) RECOVERY: Chiro, massage - 1 to 2x/wk Compression on all runs longer than 90 min Compression after all workouts longer than 2 hr Ice Bath/Cyrosauna - 1 to 2x/wk Foam Rolling/Stretching - 5 min/day Elevate Legs after all workouts - 5 min/day HYDRATION: 2 EmergenC’s/day 2 - 3c Green Tea/day (none after 3pm) 1c H2O, every 90 min, outside of normal training hydration 3 Weeks Out: SWIM: Practice 2x 15 - 20 min in wetsuit/speed suit (if you own it) *Reminder: Rinse out suit, hang up to dry - inside out, and do not leave it in your car BIKE: Practice 2 x 1 hr in race shoes and sunglasses Practice Transitions “Race Ready” Bike Cleaning RUN: Practice 2 x 30 min in race shoes, compression sleeves/socks, sunglasses, and visor/hat Practice 1 long run in race shoes, compression, sunglasses, and visor/hat SLEEP: 7 - 8 hr/night, if less than 7 hrs take a 20 min nap/day (no more than 20 min) RECOVERY: Chiro, massage- 1 to 2x/wk Compression during ALL workouts longer than 90 min Compression after all workouts longer than 2 hr Ice Bath / Cyrosauna - 2 - 3x/week Foam Rolling / Stretching - 5 min/day Elevate Legs after all workouts - 5 min/day PRACTICE AT LEAST 3X’S THIS WEEK - CHANGING TUBE/ TIRE - NEED AT LEAST 5 TUBES + 5 CO2 (PRIOR TO GETTING BIKE RACE READY) HYDRATION: 2 EmergenC’s/day 2 - 3c Green Tea/day (none after 3pm) 1c H2O, every 90 min, outside of normal training hydration 2 Weeks Out: SWIM: Practice 2 x 15 - 20 min in wetsuit/speed suit (if you own it) *Reminder: Rinse out suit, hang up to dry - inside out, and do not leave it in your car BIKE: Practice 2x 1 hr in race shoes and sunglasses Practice 1 ride in helmet Practice Transitions RUN: Practice 2x 30 min in race shoes, compression sleeves/socks, sunglasses, and visor/hat SLEEP: 7 - 8 hr/night, if less than 7 hrs take a 20 min nap/day RECOVERY: Chiro, massage - 1 to 2x/wk Compression after ALL workouts longer than 2 hr Ice Bath/Cyrosauna - 3x/week Foam Rolling/Stretching - 5 min/day Elevate Legs after all workouts - 10 min/day HYDRATION: 2 EmergenC’s/day 2 - 3c Green Tea/day (none after 3pm) 1 Nuun or Trace Mineral Electrolyte Serving - 3x/day Race Week: SWIM: Practice 2x 15 - 20 min in wetsuit/speed suit (if you own it) *Reminder: Rinse out suit, hang up to dry - inside out, and do not leave it in your car BIKE: Practice rides in race shoes and sunglasses Practice 1 ride in helmet Practice Transitions Pack Transition #1 Contents: In a zip lock/solutions bag- Vasoline and Tums In zip lock/nutrition bag- nutrition and electrolytes Extra PBJ and water bottle for emergency only - made at destination Pack Bike Special Needs Contents: 1 small coke Something other than your racing nutrition- roughly 200-300 cal Tums and Electrolytes RUN: Practice 30 min in race shoes, compression sleeves/socks, sunglasses, and visor/hat Pack Transition #2 Contents: Change of shorts if needed In a zip lock/solutions bag- Vasoline and Tums In zip lock/nutrition bag- nutrition and electrolytes Extra PBJ and water bottle for emergency only - made at destination Pack Run Special Needs Contents: Tums and Electrolytes SLEEP: 8 - 9 hr/night - try to not set an alarm the last 4 days prior to race day RECOVERY: Chiro, massage - 1x/week (no later than Wednesday) Compression up to 6 hr/day Ice Bath/Cyrosauna - 2x/wk Foam Rolling/Stretching - 5 min/day Elevate Legs as much as possible HYDRATION: 2 EmergenC’s/day 2 - 3c Green Tea/day (none after 3pm) 1 Nuun or Trace Mineral Electrolyte Serving – 3x/day NUTRITION: Pre Race Breakfast throughout the week a couple times Main meal – Lunch: 400 - 500 cal Small snacks throughout the day - 100-200 cal Carry snacks to the Expo and throughout the bike drop off Smaller Dinner – no later than 5pm Wednesday-Saturday If needed small snack at 7pm Own Your Own Triathlon Store. 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