Triathlons are an amazing way to stay in shape, but require more gear than other sports.
Having three disciplines in one event can be challenging, and it’s not rare that competitors forget essential equipment on race day.
In my experience of racing triathlons and ultra-endurance cycling races, I’ve learned the hard way how frustrating and problematic it can be to arrive at the start line only to realize you’re missing a key bit of gear.
This can not only ruin your race, but it can completely throw you off your game.
To prevent this from happening, I’m presenting to you my Essential Triathlon Checklist. This is so you can get it perfect on every race day, no matter how much is going on or how nervous you may be.
We’ll be covering
- Event Notes and Registration Requirements
- Personal Kit
- Triathlon Checklist: Essential Swimming Gear
- Triathlon Checklist: Essential Cycling Gear
- Triathlon Checklist: Essential Running Gear
- Hydration And Nutrition
- Self Care Kit
- 3 Top Triathlon Packing Tips
Let’s dive in!
Event Notes and Registration Requirements
Before we even start looking at the kit, it’s a good idea to make a few notes about the event you are going to and what you will need.
Here’s what you are going to need before you even start thinking about getting into the gear:
| Event Notes | Check |
|---|---|
| Race Number | |
| Sticker For Bike | |
| Identification | |
| Important Medical Info | |
| Any Registration Info | |
| Safety Pin | |
| Training Plan Or Coach Advice |
Although the kit might be the first thing you think about, the sign-on is just as important. I have seen many people turn up to races without numbers and bike stickers, which event organizers don’t often carry spares.
Can’t register, can’t race.
Triathlon Checklist: Essential Swimming Gear
Now for the first event of the triathlon, the swim leg. This requires a lot of kit if you want to enjoy it and comfortably finish the first third of the race.
As far as the triathlon checklist goes, here’s what I recommend that you have with you:
| Swimming Gear | Check |
|---|---|
| Tri-suit, Swimsuit, or Wetsuit | |
| Cap | |
| Goggles | |
| Skin Lube | |
| Ear Plugs | |
| Towel | |
| Anti-Fog Solution | |
| Transition Bag |
This should be everything you need for a comfortable swim during a triathlon.
Triathlon Checklist: Essential Cycling Gear
Next, the cycling leg. This one requires more gear than the other disciplines, and getting it right could give you an edge over your competition.
Here’s what I recommend you take when it comes to the cycling leg:
| Cycling Kit | Check |
|---|---|
| Bike | |
| Cycling Shoes | |
| Cycling Bib Shorts | |
| Cycling Jersey | |
| Cycling Socks | |
| Cycling Gloves | |
| Rain Jacket | |
| Helmet | |
| Water Bottles | |
| Spares Bag | |
| Inner Tubes | |
| CO2 Inflator or Pump | |
| Multi-Tool | |
| Tire Levers | |
| Quick Links | |
| Tubeless Plug | |
| Spare Hanger | |
| Sunglasses | |
| Cycling Computer (if using) | |
| Speed/Cadence Sensors (if using) | |
| Lighting (if required) | |
| Batteries for Power Meter (if using) | |
| Transition Bag |
As you can see, a lot of kit is required on the triathlon checklist for the cycling leg. This is where you will want to take the extra time to ensure everything you need is there.
Not all of this is gear you’ll need to take with you on the bike, but it should all be brought to the race with you in case you need to make any last-minute repairs.
I also highly recommend taking some basic larger tools in case anything needs repair in transportation.
Whether or not you’ll need to carry basic maintenance tools, spare inner tubes, quick links, and so on during the race itself depends on the nature of the triathlon.
If it’s an event with easily accessible mechanical assistance then you won’t need to, but if it’s a long-distance race where you’re unlikely to see and race officials for extended periods then you’ll need to be able to support yourself.
Make sure you check how readily available mechanical assistance will be while planning your race.
If you have one, I recommend transporting the bike in a bike box or bag. It keeps everything together and protects it before the event. All tools and spares are best kept in the bag attached to the bike if possible.
Triathlon Checklist: Essential Running Gear
Now for the running leg. When it comes to running, you will need a little more than just a pair of shoes. Here’s what I recommend for the running leg.
| Running Kit | Check |
|---|---|
| Running Shoes | |
| Running Socks | |
| Speed Laces | |
| Running Belt (if using) | |
| Running Cap | |
| Sunglasses | |
| Water Bottle |
Many choose to run in a tri-suit, but some choose to wear shorts and a T-shirt if you want. However, it does affect transition time, which could cost you a few places.
I highly recommend the shoes you race in have been “worn in” across several training runs before the event itself.
Hydration And Nutrition
Fueling yourself properly is a big part of getting to the end of the event. Having the right hydration and nutrition can ensure you get to the end of a race still with lots of energy and ready for a sprint finish.
| Hydration and Nutrition | Check |
|---|---|
| Water | |
| Snacks | |
| Energy Gels | |
| Hydration/Electrolyte Tablets | |
| Protein Shake (after event finish) |
It is worth testing any energy gels or hydration tablets during training before an event to ensure they don’t upset your stomach.
You also might even want to consider taking some lunch for the day or after the event, as food isn’t always available at races.
Self Care Kit
Finally, we have the personal checklist. These are going to make your experience better throughout race day.
Although you might only need some of it, it’s important to have it, especially the first aid kit.
| Personal Kit | Check |
|---|---|
| First Aid Kit | |
| Medication | |
| Chamois Cream | |
| Sunscreen | |
| Lip Balm | |
| Baby Wipes | |
| Heart Rate Monitor (if using) |
This should be everything you need as far as self-care, but it is important to take anything else you might need personally that isn’t on this list such as medications or anything unique to you.
3 Top Triathlon Packing Tips
Here are a few of our top triathlon packing tips to help you stay organized and smash those events!
#1. Pack Ahead Of Time
Packing ahead of the event day is very important. I have seen so many athletes forget essential triathlon gear because they have decided to get up early and get ready on the day.
Having everything ready the night before makes you stay organized, keeps you from getting stressed, and helps you relax. Getting good rest before an event is vital so you can perform to the best of your ability.
#2. Split It Up Into Boxes
If you are going to a triathlon event and want to be as organized as possible, I highly recommend splitting your kit into boxes.
Many triathletes split their kit into swimming, cycling, running, and an “everything else” box. This makes it much easier to use your triathlon checklist and saves you a lot of time when you get to an event and need to set it up.
#3. Learn From Each Event
One of the most valuable learning tools is to sit down after every event and think about how it went and what you could have done better.
Was there any kit that could have been better? Did you find that you could have been more organized in certain areas? Where could you improve to get better times or transitions? Did you use the triathlon packing list efficiently?
The key to being a great athlete is to continuously learn and progress by looking at mistakes and areas you can improve.
