From Start to Finish: Mastering Race Day with These Must-Have Essentials

Save For Your Next Race

Race Day Essentials: A Coach's Guide to Triathlon Success

The culmination of months of training, early mornings, and dedication. I'm here to ensure you'll be fine and your race day goes off without a hitch. Let's dive into the must-have essentials to make your triathlon experience a smooth and successful one, broken down by each leg of the race.

Pre-Race Essentials:

1. USAT Card / ID: Don't forget your proof of membership or identification. It's essential for race check-in and to avoid any last-minute snags.

2. Race Packet: Collect your race bib, timing chip, and any additional information provided by the organizers. Keep everything organized in your transition bag for easy access.

3. Sunscreen & Chapstick: Protect your skin from the sun's rays and keep your lips moisturized. Trust me; you'll thank me later.

4. Electrical Tape & Rubber Bands: Handy for securing timing chips, attaching race bibs, and any last-minute gear adjustments.

5. Triathlon Watch: Your trusty companion for tracking your swim, bike, and run splits. Make sure it's fully charged and ready to go.

6. Transition Bag: Keep all your gear organized and easily accessible. Double-check you have everything you need for each leg of the race.

Swim Portion Essentials:

1. Tri Suit: Streamline your swim with a comfortable and aerodynamic triathlon suit. It'll save you time in transition and keep you moving smoothly through the water.

2. Goggles & Swim Cap: Clear vision and reduced drag are key. Pack a spare pair of goggles, just in case.

3. Body Glide: Prevent chafing and discomfort with a generous application of body glide to areas prone to friction.

4. Wetsuit / Swim Skin: Check the water temperature and race rules to determine if a wetsuit or swim skin is necessary. Both provide buoyancy and warmth in colder waters.

5. Towel & Energy Gel: Dry off quickly post-swim and refuel with an energy gel to kickstart your bike leg.

Bike Leg Essentials:

1. Bike: Obvious, right? Make sure it's in top-notch condition with properly inflated tires and functioning gears.

2. Sunglasses & Helmet: Protect your eyes and head from the elements. Safety first, always.

3. Cycling Shoes & Water Bottle: Clip in and stay hydrated throughout your ride. Don't forget to pack your favorite sports drink or water in your bottle cage.

4. Socks & Saddle Bag: Keep your feet comfortable and stash essential repair tools and supplies in your saddlebag, just in case.

5. Arm / Leg Warmers & Food / Fuel: Be prepared for changing weather conditions and keep your energy levels up with easily digestible snacks.

Run Leg Essentials:

1. Shoes: Lace up your favorite running shoes—ones that have carried you through countless training miles.

2. Run Outfit & Hat / Visor: Dress for comfort and sun protection. A lightweight hat or visor can shield your eyes and face from harsh rays.

3. Water Bottle / Belt & Food / Fuel: Stay hydrated and fueled for the final push to the finish line. Pack energy gels or snacks to keep your energy levels steady.

4. Socks: Yes, again. Because blisters are no joke, folks.

Post-Race Recovery:

1. Change of Clothes: Slip into something comfortable and dry to celebrate your accomplishment in style.

2. Recovery Sandals: Give your feet some much-needed TLC with supportive and cushioned recovery sandals.

3. High Protein Recovery Food & Hydration: Refuel your body with a balanced meal or snack rich in protein and replenish lost fluids with plenty of water or electrolyte drinks.

Remember, preparation is key to a successful race day. Double-check your gear, visualize your race strategy, and most importantly, have fun out there! Triathlon is as much about the journey as it is about the finish line. Enjoy the moment, Go Team MEND!

Coach's Note:

If you're feeling overwhelmed, just remember: you've trained for this moment. Trust in your preparation, stay focused, and enjoy the thrill of race day. And if all else fails, just keep swimming, biking, and running, one stroke, pedal, and step at a time. You've got this! 🏊‍♂️🚴‍♀️🏃‍♂️

Dr. John Mendenhall II PT, DPT

@Triathlo101 on YouTube