An IRONMAN checklist. It can make a huge difference on race day. This way you should not forget anything. Although labelled a IRONMAN checklist, this can be pretty much applied to any race.
What the hell do you take with you on race morning? What do you need to do during race week?
Simple: As little as possible... and... as little as possible!
There. So now you know. Would you like a little more detail?
OK.
Your mission should you choose to accept it, is to stay as relaxed as you possibly can in the week leading into the Ironman.
So during race week you have a lot going on.
You are probably travelling. Which can be stressful.
You will review your nutrition plan and think, "How the devil will I stick to that in a foreign land?" Which can be stressful.
You should have nailed your race plan in advance with your coach... tactics... if you haven't... it can be stressful.
You have to pack you bike... which can be stressful.
But not half as bad as putting it back together at the race! THAT can be stressful.
You will (probably) have your family with you throughout... which can be stressful!
All right you get the idea... race week is stressful.
How can you reduce that stress and save energy?
Well, make a plan. Stick to it. Roll with it. Above all relax and enjoy the journey...
Everything is going to be ok. I have been involved in Triathlon at various levels for 15 years now, more actually! I have witnessed many things. The Triathlon community is there to help you out.
Can't get your pedals off before flying to Hawaii... if the hammer doesn't work (yes we really were trying everything!)... someone will take the crank off for you. If your bike doesn't arrive at the airport... it normally does... if it doesn't someone will lend you one. No they really will. If the entire country's team kit has not arrived two days before (yes saw this in progress too!)... it will get there. If the hotel is not what you wanted... it will work out.
Feeling overawed about the Ironman. F4L Triathlon Coaching will help with that...
If you get sick before the race... no one has died... no one has lost millions of dollars... you simply might not be able to do a race.
Its not the end of the world.
Relax... there is another race.
The key to the week leading into the big race is simple. Relax. Stay focused.
Stay off your feet. Keep visits to the expo short and sweet. Do the training you have been prescribed. Just because you see someone else out there doing efforts three days out... does not mean you have to.
My bet... they are not even in the race!
Stick to your plan.
Work through your checklist. Make sure you have everything YOU NEED. Make sure you have control of all the things you can control. The rest... you cannot control it anyway... so 'Let it go!'
Here’s the F4L Triathlon Coaching Ironman checklist of things to bring with you for a Triathlon:
For the swim:
- Swim suit or Tri suit
- Goggles (comfort and leak proof tested)
- Swim Cap (often provided by race but take a spare)
- Wetsuit for open water swim events (Unless you’re racing somewhere warm and sunny)
- Vaseline or some other anti-chafing substance for wetsuit, sea water, shoes, costume etc
For the bike:
- Helmet
- Padded cycling shorts or Tri Shorts
- Sunglasses (hey, you got to look good – but it also keeps the flies out your eyes!)
- Water Bottles – err… best if these are full of drink for before, during and after the race
- Bike Jersey, Tri Top or Running Vest (you must wear a top)
- Sunscreen (water & sweat resistant)
- Spare tubes, Pump, Co2 canister with adapter – punctures suck!
- Cycling shoes
For the run:
- Running Shorts or Tri-Shorts
- Running Top or Singlet
- Mesh Running Hat or Breathable Visor
- Speed laces / Elastic laces for Shoes
- Race Number Belt
- Fuel Belt for longer races
Additional items:
- Small Towel – to put on the ground in transition – dries your feet before putting them into cycling / running shoes
- Large Towel – to dry off with after a shower AFTER the race
- Black Bags (and plenty of them) – keeps kit dry if its raining in transition and good for putting wet kit in after the race
- Talcum Powder – helps to put cycling / running shoes on with wet feet
- Safety Pins – don’t leave home without them!
- Food for after the race
On race day, aim for minimalism. Forget anything now... and it is your own fault! Above all though... ENJOY THE JOURNEY !
Online Triathlon Coaching
Paul Jones is British Triathlon Level 3 Coach based in the UK.
He has been living in Australia for the last six years and is a Triathlon Australia Performance Coach.
F4L Triathlon Coaching offers triathletes a full coaching and training service that caters to all levels of athletes.
Coach Paul is flexible and approachable. F4L offers the professional triathlon training support and the reliability triathletes require. Each athlete is an individual, every athlete has different needs. We provide you with experience and professional coaching.
