Triathlon Checklist
Don't forget a thing on race day — check off each item as you go.
Swimming
- Trisuit / swimsuit
- WetsuitOptionalIf: Cold water < 20°C
- Swim goggles
💡 Test the seal the day before
- Spare gogglesOptional
- Swim cap
💡 Often provided by the organizer
- Ear plugsOptional
- Anti-chafe cream (neck, armpits)
- GPS watch
💡 Charge to 100% the day before — wear from swim start
Bike
- Bike
💡 Check brakes and drivetrain the day before
- Helmet (mandatory)
- Cycling shoes
- SocksOptional
💡 If you put them on in T1
- Sunglasses
- Sunscreen
💡 Apply in T1 or before start
- Water bottles
💡 Fill the day before or morning of
- Saddle bag (pump, inner tube, tire levers)
- Bike computer / GPS
💡 Charge the battery the day before
- Cycling glovesOptional
- Rain jacketOptionalIf: Bad weather
- Front/rear lightsOptionalIf: Long distance / early start
Running
- Running shoes
💡 Never race in brand new shoes
- Socks
- Cap / visor
- SunglassesOptional
- SunscreenOptional
💡 Reapply in T2 if long distance
- Race bib + safety pins
- Water bottles / flasksOptionalIf: Long distance
- Hydration packOptionalIf: Ultra distance
- HeadlampOptionalIf: Night finish
Transition
- Transition area towel
- Transition bag
- Race belt
💡 Put on in T1 to save time
- Elastic laces (running shoes)
💡 Time saver in T2
- Flip flops / sandals
💡 For walking in the bike park
- Shoe rubber bandsOptional
💡 To keep shoes clipped in at start
Nutrition
- Energy gels
💡 Never test a new gel on race day
- Energy barsOptionalIf: Long distance
- Sports drink / electrolyte tabs
- Water (pre-race)
- Post-race snack (banana, bar…)
- Salt tabletsOptionalIf: Heat / long distance
Extras
- Vaseline / anti-chafe cream
- Extra safety pins
- Plastic bag (wet clothes)
- Warm clothes post-race
- Phone + charger
- ID card
- License / medical certificate
💡 Check the certificate is up to date
- Money / credit card
- Headband / buffOptionalIf: Cold weather
- Arm warmersOptionalIf: Cold / chilly morning
Day Before Prep
- Inflate bike tires
- Check brakes and drivetrain
- Charge bike computer + GPS watch
- Prepare nutrition (gels, bottles)
- Study the course and race rules
- Scout the transition area
- Pack your bag the night before (check everything)
- Get a good night's sleep 💤
- Stay hydrated throughout the day
- Set your alarm (allow extra time)
Frequently asked questions
What gear is mandatory for a triathlon?
A bike helmet is the only strictly mandatory piece of equipment. Your race bib, trisuit (or swimsuit) and shoes are essential. A wetsuit depends on water temperature — it's usually allowed below 20°C and sometimes required below 16°C.
How to set up your transition area?
Lay a towel on the ground to mark your spot. Arrange your gear in order of use: helmet and sunglasses on the bike, cycling shoes next to it, then running shoes and cap for T2. Use elastic laces and a race belt to save time.
What to eat before and during a triathlon?
Have a carb-rich meal 3 hours before the start. During the race, aim for 30 to 60g of carbs per hour (gels, bars). Stay hydrated on the bike. Never try a new product on race day — everything should be tested in training.
Do I need a different checklist for each triathlon format?
The essentials are the same from Sprint to Ironman. For longer distances, add extra nutrition (bars, salt tablets), lights if the start is early, and possibly a hydration pack for the run. Our checklist marks optional items based on distance.