Triathlon Checklist: 50 Things To Pack For Race Day

Make your life easier, with our essential triathlon race day checklist. We also include a printable PDF that you can use time and again, or download the Word Doc to edit it yourself.


In the last few days before a triathlon, you’ll have lots of packing and travelling to think about. Which is why having a triathlon checklist is such a good idea. It’s simply a list of all the things you’ll need to pack before you leave your house and travel to your race venue. Examples include your wetsuit, travel documents and energy drinks.

Forgetting essential items can ruin your race, but a reliable list can save the day. Everyone’s list will be slightly different. The list below is loosely based on my own, but that doesn’t necessarily mean it’s perfect for you. It can also be a good starting point for what to wear to a triathlon

Using The Checklist

Take some time to review it, and then add or remove any items to suit your personal needs. There’s an editable Word document and a printable PDF version near the bottom of the page. Once you have created your own version of the list, you can use it every time you race a triathlon.

No matter how experienced you are, you may still forget stuff (even with a list). That’s why you should carefully check you’ve packed every item before you travel to your race.

Don’t tick items off the list, just because you found them in your cupboard. Only tick them off once they are packed. Otherwise, you can still leave things behind. For example, once I drove off and left my carbon front wheel on the driveway. So, before you start your journey, go through your list one last time as a fail-safe.

The Triathlon Checklist

Swimming Checklist

  • Race outfit
  • Anything you wear under race-suit
  • Wetsuit
  • Goggles
  • Spare goggles
  • Swim cap
  • Skin lubricant

Cycling Checklist

  • Bike
  • Race wheels
  • Spare wheels, tires or tubes
  • Bike tools/puncture repair kit
  • Bike pump
  • Bike bottles
  • Cycle shoes
  • Helmet
  • Sunglasses
  • Bike computer
  • Optional bike clothing (such as arm warmers)
  • Elastic bands (if you use them for fast bike transitions)
  • Talcum powder for bike shoes
  • Towel for the transition area
  • Socks (if needed)

Running Checklist

  • Run shoes
  • Elastic laces
  • Socks (if needed)
  • Sunglasses
  • Cap or visor
  • Additional run clothes (if needed)

Nutrition Checklist

  • Fuel belt
  • Bike bottles
  • Energy gels/powders/bars etc
  • Bento box (if you carry fuel on your bike)
  • Hydration tabs or salt capsules
  • Food/drink for before and after the event

Other Items

  • Bag for carrying transition gear
  • Race details
  • Travel/accommodation details
  • Race number
  • Race number belt
  • Pins for race number
  • Toilet paper (just in case)
  • Any medications you take
  • Phone charger
  • Sports watch
  • Money/bank card
  • Passport/travel documents
  • Triathlon association membership card or proof of ID
  • Sun cream

Download as a PDF or Word Doc

  1. Triathlon Checklist as PDF
  2. Triathlon Checklist as Word document


When you’re packing for a triathlon, the chances are you’ll be nervous, busy or slightly stressed. A list like the one above can make your life easier by removing one element of doubt from your preparation. Hopefully it will help you to have a great race.

P.S: To discover our cheap alternative to triathlon coaching, browse our Premium Training Plans with Coach Email Support

P.P.S: Connect with us on Instagram, for regular mini-features about training and racing by Phil Mosley.

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Phil Mosley (Coach & Founder)
Phil Mosley (Coach & Founder)

Phil is a recognised expert in the field, having featured on many endurance sports publications. He founded MyProCoach in 2010 to sell premium training plans complete with email coach support for triathlons, duathlons, running & cycling.

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About Phil Mosley

About Phil Mosley

Phil is a successful coach & athlete, having sold over 20,000 training plans on TrainingPeaks and been featured on countless publications. His focus is on smart training that still leaves quality time for your family, friends & career. You can learn more about MyProCoach™ here or preview your training plan now.

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