This week I’m training light in anticipation of an upcoming training race. Two to three days out, I start preparing all my gear, ensuring everything is in top shape for race day.
Here’s my list of essential triathlon gear for race morning:
- Tri Suit or Tri shorts and top (Zoot shorts are my favourite)
- Flip flops or sandals (for wearing pre and post race)
- Race belt
- Race number, bike stickers and/or wrist bands and/or timing chip
- Transition towel or mat
- Body Glide or Chamois Butter – apply it to the usual places and your neck/underarms to avoid wet-suit burn
- Bike pump
- Change of clothes for after you’re finished
- Warm up hoodie/track jacket
- 3-4 water bottles (depending on your nutrition strategy, see below)
- Garbage bag – for your wet, wetsuit post-race
– Wet suit
- Spare Cap – I usually wear two caps, one underneath my goggles and the race cap over top
- Ear plugs – I’m used to freezing cold Alberta Lakes, so earplugs help me stay warm
- Dish gloves – I love using these to help pull on my wetsuit, you wouldn’t believe what a difference it makes for gripping the fabric
- Bike shoes
- Bike socks – if you like
- Repair kit and spare tube – because you never know
- Arm warmers – temperature dependent
- Nutrition (see below)
- Running shoes
Your nutritional needs will be individualized and you’ll need to practice a system that works for you to train your body and mind to stay fueled during your race. My personal habits are as follows.
- Breakfast – usually a protein shake or gluten free oats with protein and fruit
- Pre workout supplement including caffeine 20mins before race time
- 300 kcal/hr using Vitargo GenR8 carbohydrate supplement – contained in 2 water bottles
- 3 caps E-Load per hour for electrolyte replacement
- 1 small bottle Vitargo (about 250mL containing 100-200kcal)
- Water at each aid station
- 2 caps E-load at run 5km point
You’re finished! Be sure to fuel up with good whole foods. The food at the finish line may or may not be your friend. Have one of your support crew bring along a cooler of your favourite healthy snacks. You won’t necessarily want to eat, but trust me, you should. I usually have a protein Shake, fluids, whole foods, post workout supplement containing B-vitamins and magnesium supplement before bed to help with sore muscles.
Did I miss something? Tell me in the comments!