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Triathlon Bag Checklist for Race Day

Packing for race day can be stressful, especially if you’re worried about forgetting something important.

Here’s a comprehensive checklist to pack in your triathlon bag to ensure you have everything you need for a smooth and successful race day.

Swim Gear

  • Wetsuit: Make sure it’s clean and dry. Check for any rips or tears.
  • Goggles: Bring a spare pair in case of breakage or for bright/dark race conditions.
  • Swim Cap: Provided by the race but pack a spare.
  • Body Glide: To prevent chafing.
  • Anti-Fog Spray: To make sure you can sight properly through clear lenses. E.g. Cressi Anti-Fog.
  • Towel: For drying off in transition.
  • Wetsuit Repair: In case your wetsuit gets damaged in transit. E.g. Black Witch.
  • Flip Flops: To walk to the waters edge. (old ones as you may lose them).

Bike Gear

  • Bike: Ensure it’s in good working condition – remember to book a service a week before race day.
  • Helmet: Mandatory for the race. Check it conforms to your race instructions.
  • Bike Shoes: Make sure cleats are secure and not too worn.
  • Sunglasses: For eye protection.
  • Water Bottles: Filled and ready to go.
  • Bike Tools and Spare Tube: For emergency repairs.
  • Bike Pump or CO2 Inflator: In case you need to top off your tires.
  • Bento Box: To carry gels and bars on your bike.
  • Race Belt: To hold your race number.

Run Gear

  • Running Shoes: Make sure they are comfortable and broken in.
  • Lock Races: For shorter triathlons consider elastic laces for quick transitions.
  • Running Hat or Visor: For sun protection.
  • Socks: Consider packing an extra pair.


  • Energy Gels or Bars: For mid-race fuel.
  • Electrolyte Drinks: To stay hydrated.
  • Salt Tablets: To prevent cramps.

Transition Gear

  • Transition Mat: To keep your gear organized.
  • Bucket or Stool: To sit on while changing (optional).
  • Plastic Bags: For wet gear.
  • Towel: To get dry to help put on socks etc.


  • Race Confirmation and ID: For registration.
  • Insurance and/or Race License
  • Race pack and location of event, hotel etc
  • Watch or GPS Device: To track your time.
  • Sunscreen: To avoid sunburn.
  • Lip Balm: With SPF protection.
  • First Aid Kit: For minor injuries.
  • Cash or Card: For any last-minute purchases.
  • Phone and Charger: For emergencies and post-race photos.
  • Safety pins: Just in case you need to repair something.
  • Duct tape: Things happen so this is useful!
  • Flip Flops or comfortable shoes: To walk in afterwards.
  • Change of clothing: To change into after your race.
  • Protein Shake: To help with post-race recovery.
  • Extra electrolyte drinks: To help replenish lost fluid and salts.
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Karen Parnell
Karen Parnellhttps://chilitri.com/one-to-one-coaching
Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, WOWSA Level 3 open water swimming coach,  80/20 Endurance certified coach and NASM Personal Trainer and Sports Technology Writer. Need a training plan? I have plans on TrainingPeaks, FinalSurge and TrainingTilt: TrainingPeaks FinalSurge TrainingTilt I also coach a very small number of athletes one to one for all triathlon distances, open water swimming events and running races, email me for details and availability. Karen.parnell@chilitri.com


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