• 2-3 Days before concentrate on eating more carbohydrates & hydrating
  • Night before, typical meal, don’t over eat
  • Prepare race bag with all race items (see checklist below)
  • Ensure bike is mechanically sound, if not, visit your favorite local bike shop for service

Pre-Race
  • Morning of Race…..Eat light and early, at least 2 hours before the race starts
  • 1 Hour before, start hydrating, sipping on sports drink (but don’t overdo it ~ 16 oz max)
  • Check in, get race numbers, body marking. Check for last minute info from race director
  • Review swim exit to T1 route, note bike mount/dismount areas in relation to T2
  • Set up Transition zone(s) (T1 & T2 may be different). Bike water bottles in cages
  • Inflate bike tires; lightly warm up by riding bike to ensure all gearing works properly.
  • Run easily for 10 minutes if desired, attach run numbers to jersey or race belt.
  • Note location of transition using some sort of landmark to determine your row and location
  • 30 minutes before race start dress in wetsuit (if applicable), head to race start

Swim
  • Attempt to seed yourself where you are comfortable
  • Don’t be afraid to wait until the group departs and go in at tail of group if not comfortable
  • Stay calm during the swim, try and swim in a straight line
  • Try not to drink the water 🙂

T1
  • Upon swim exit unzip wetsuit, remove goggles and cap
  • Run quickly and safely to transition area
  • At T1 location, completely remove wetsuit, put on bike shoes, and helmet,
  • Quickly un-rack bike and safely trot to bike mount line, mount bike & ride!

Bike
  • While riding maintain proper bike lengths between you and any rider in front of you as to not get penalized
  • When passing you have 15 seconds to overtake the rider in front of you
  • Do not ride alongside any rider unless you are passing
  • Take small sips of fluid every 10 minutes, do not gulp large quantities of fluid
  • Ride safely; all rules of the road apply (except stop signs and stoplights IF a policeman is at the intersection!)

T2
  • Ride bike to dismount line, dismount bike safely and trot to T2 location
  • Rack bike, remove helmet
  • Change from bike shoes to sneakers
  • Attach run number belt (if applicable)
  • Safely exit the transition area

Run
  • Run fast, everyone is chasing you!
  • Water/sports drink typically on run if needed; do not over drink as it may make you sick!
  • Sports Gels typically fair better on run

Post race
  • Drink sports drink or water to re-hydrate
  • Eat lightly – Watermelon, pretzels, any other post race food that’s laying around
  • Chocolate milk is a great post-race recovery food!
  • Check results and chat with your fellow racers
  • Collect any race schwag and the accolades of your fellow racers 🙂

Triathlon Checklist
Swim Items

  • Goggles

Optional

  • Ear Plugs
  • Wetsuit
  • Body Glide
 Bike Items

  • Bar End Plugs
  • Bike
  • Helmet
  • Water Bottles
  • Bike Number

Optional

  • Nutrition (bars\gels)
  • Sun Glasses
  • Socks
 Run Items

  • Running Shoes
  • Run Number

Optional

  • Fuel Belt
  • Nutrition (bars\gels)
  • Hat
  • Socks
Clothing

  • Flip Flops/Sandals
  • Post Race Clothing
  • Towel
 Miscellaneous

  • Photo ID
  • Confirmation Letter
  • Directions to Race
  • Energy Drink
  • Energy Gels
  • Garbage Bag
  • Race Number Belt
  • Towel for T1 and/or T2
  • USAT Card
  • Wrist Watch