Photo by rawpixel on Unsplash
Photo by rawpixel on Unsplash

At a competition it’s always busy and so it’s easy to forget something. To avoid this, we’ve assembled a checklist for you:


  • Water bottles for your bike, bottles for aero handle bars + straw for aero-bottle
  • Sport drinks (Gatorade, etc)
  • Natural salt (not cleaned salt). Put some in your bottle but I must not taste salty
  • Gels & bars – fix them on your bike with sticky tape
  • Create a schedule for your nutrition during the race
  • Take cereal bars with you if you like them
  • Eat cereals in the morning / maybe coffee / take cooked noodles with you
    • Eat a some of carbs 1-2 days before the race


  • Heart rate strap + heart rate monitor
  • Chip (add number at your registration)
  • Chip strap (for your feet)
  • Race number strap (fix your race number on the strap before start)
  • Triathlon Pant
  • 2 Tri shirts + long sleeves shirt
  • Jogging pant and clothes to wear after race (sweater)
  • Clothes in case it rains (rain jacket)


  • Your bike – important 🙂
  • 2 bike tubes (repair)
  • Tools fixed on saddle – before start!
  • Bike shoes – important 🙂
  • Bike pump small / large
  • Helmet
  • Bike bag (maybe)


  • Socks
  • Protect your head i.e. cap against sun
  • 2 pairs of running shoes (for warm-up)


  • Pool slippers
  • Wet suit (for swimming)
  • Towel
  • Swimming goggles (+reserve)
  • Swimming cap


  • Sunglasses
  • Sun creme
  • Moisturizer
  • Vaseline or simliar creme (watch your nibbles)
  • Something against head ache
  • Plaster
  • Camera – charge batteries
  • Sticky tape
  • Chewing gum
  • MP3 Player
  • Box for transition zone


  • Plan some time for the morning toilet. At the race site you will miss a quiet place.
  • Eventually remove rings and other valuables and store them at home.
  • Eat your favorite, already tested breakfast some hours before the race start.