From the BarryS Coaching Training Library

Triathlon Race Day Checklist

by Barry Stokes

We have created a triathlon race day checklist that covers just about everything you will need for your first triathlon. We have also included a couple tips.

See also: the race day walk-through.

Preparation should start the day before your race. We recommend that you lay out all of the equipment, clothing, nutrition and anything else that you will need for the day, then check it off the list and pack for the race. Keep in mind that you may have to ride your bike from the hotel or event parking lot to the race site. Pack your gear in a backpack or bag that leaves your hands free. Be prepared for a chilly morning with a sweatshirt, sweatpants, extra T-shirt or even a hat. You don’t want to expend precious energy trying to stay warm.


  • Sweat Pants
  • Warm up top
  • Hat
  • iPod
  • Water Bottle (filled with water or sports drink)
  • Snack (granola bar, Powerbar, etc.)
  • Comfortable shoes/sandals
  • Socks (throw away)
  • Heart Rate monitor wrist watch
  • Heart Rate Monitor Chest Strap
  • Transition bag
  • Dry Clothing bag
  • Time Chip with ankle strap
  • Sunscreen


  • Swim suit/race suit
  • Wet suit/swim skin
  • Towel(s)
  • 2 pair goggles (1 clear/ 1 tinted)
  • Goggle defogger
  • Body Glide/Suit Juice
  • Swim Cap


  • Bike
  • Bike Shoes
  • Socks
  • Helmet
  • Sunglasses
  • Race Belt
  • Race Number
  • Spare Tubes
  • CO2 cartridge(s) w/ adapter
  • Tire Lever(s)
  • Bike Pump
  • Water Bottles (filled)
  • Nutrition (Gels, bars, etc.)
  • Baby Powder


  • Running Shoe
  • Socks
  • Hat or Visor
  • Run Nutrition (Fuel Belt, gels, water bottle, etc.)

Post Race:

  • T-shirt
  • Shorts
  • Money
  • Recovery Drink
  • Pre-Race sweat pants, warm up top and sandals


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