Triathlon Race Week Checklist: Final Preparation

Triathlon race week is about reducing training, finalizing logistics, and mentally preparing—not making fitness gains, which require weeks to materialize.

The work is done. This week is about arriving rested, organized, and confident. This comprehensive checklist ensures nothing is forgotten.

Race Week Overview

The Goal

This week is for:

• Resting and recovering
• Finalizing logistics
• Mental preparation
• Equipment checks
• Nutrition optimization

This week is NOT for:

• Fitness building
• Testing new things
• Hard training
• Stressing

Daily Focus

7 Days Out

Training

Workout:

• 45-60 min easy bike
• 15-20 min easy run
• OR 30 min easy swim
• Keep moving, stay loose

Intensity: Very easy, Zone 1-2

To-Do

• Confirm travel arrangements
• Start packing list
• Check race instructions/athlete guide
• Verify race schedule
• Plan accommodation logistics

Nutrition

• Normal healthy eating
• Begin hydration focus
• Reduce fiber slightly
• Avoid new foods

6 Days Out

Training

Workout:

• 30-40 min easy swim
• OR rest day
• Include some drills

To-Do

• Service bike (or confirm it's ready)
• Lay out all race gear
• Create detailed packing list
• Check weather forecast
• Print/download race documents

Gear Check

Swim:

• Wetsuit (if applicable)
• Goggles (clear and tinted)
• Swim cap (race provides)
• Backup goggles
• Body Glide/lubricant

Bike:

• Bike in race-ready condition
• Tires checked
• Brakes working
• Gears shifting
• Bike computer charged
• Race wheels (if using)

Run:

• Race shoes
• Race socks
• Race belt with number holder
• Hat/visor

5 Days Out

Training

Workout:

• 30-40 min easy bike
• 10-15 min easy run
• OR rest

To-Do

If traveling:

• Pack bike case
• Organize carry-on with essentials
• Confirm flight/transport
• Plan race location logistics

All athletes:

• Review race course
• Study swim entry/exit
• Check transition locations
• Note aid station positions

Nutrition

• Increase carbohydrate intake
• Continue good hydration
• Reduce fiber further
• Familiar foods only

4 Days Out

Training

Workout:

• 20-25 min easy run with 4-5 strides
• OR 20 min easy swim
• Light movement, nothing hard

To-Do

At race venue (if available):

• Athlete registration
• Collect race packet
• Check race number and timing chip
• Preview transition area
• Test ride bike (if reassembled)

All athletes:

• Verify all gear is present
• Test nutrition products
• Charge all devices
• Set up transition bags (if applicable)

Race Packet Check

• Race number (bib)
• Timing chip
• Swim cap
• Stickers for bike and helmet
• Course map
• Athlete guide/instructions

3 Days Out

Training

Workout:

• 15-20 min easy swim
• Or complete rest
• Nothing strenuous

To-Do

• Attend athlete briefing (if scheduled)
• Course preview ride/run (easy!)
• Check in bike (if required)
• Drop off transition bags (if required)
• Confirm special needs contents

Mental Preparation

• Review race plan
• Visualize race execution
• Practice mantras
• Stay calm and positive

Transition Bags (Long Course)

T1 Bag (Swim to Bike):

• Helmet
• Sunglasses
• Cycling shoes (if not on bike)
• Race belt with number
• Sunscreen
• Nutrition for bike
• Arm coolers (optional)

T2 Bag (Bike to Run):

• Running shoes
• Run hat/visor
• Gels for run
• Fresh socks (optional)
• Vaseline (optional)

Special Needs Bike:

• Fresh bottles
• Extra nutrition
• Salt tabs
• Comfort items

Special Needs Run:

• Extra gels
• Salt tabs
• Fresh socks (optional)
• Motivation item

2 Days Out

Training

Workout:

• 15-20 min easy spin
• Optional 10 min jog with strides
• Stay off feet otherwise

To-Do

• Final check of all bags
• Prepare race morning breakfast
• Plan race morning timeline
• Set multiple alarms
• Lay out race morning clothes
• Charge all devices (final)

Night Before Dinner

Planning:

• Early dinner (5-6 PM)
• Familiar foods
• Carb-focused
• Not too heavy
• No alcohol
• No new foods

Good options:

• Pasta with simple sauce
• Rice with lean protein
• Potatoes with chicken
• White bread, banana

1 Day Out (Race Day Eve)

Training

Workout:

• Complete rest preferred
• Optional 10 min walk or easy spin
• Stay relaxed

Final Checklist

Morning:

• Light activity if desired
• Pack all remaining items
• Prepare race morning bag
• Review race morning plan
• Eat lunch early

Afternoon:

• Rest
• Stay off feet
• Light snacking
• Early dinner
• Relaxation (not race research)

Evening:

• Final gear check
• Set alarms (multiple)
• Prepare breakfast
• Lay out morning clothes
• Early bedtime

Mental State

• Accept you're ready
• Visualize success
• Trust your training
• Stay positive
• Avoid anxious thoughts

Sleep note: Sleep two nights before often matters more. Don't stress about perfect sleep tonight.

Race Morning Checklist

Pre-Departure

Before leaving:

• Eat breakfast (3-4 hrs before)
• Begin hydration
• Apply first sunscreen
• Use bathroom
• Check weather/conditions
• Grab all bags

At Race Venue

Arrival (2+ hours before):

• Park/arrive
• Collect bike from rack (if overnight)
• Go to transition area
• Pump tires to race pressure
• Check brakes and gears
• Attach nutrition to bike
• Set up transition spot

Final preparation:

• Body marking (if needed)
• Use bathroom (again)
• Wetsuit on (30-45 min before)
• Final sunscreen
• Walk to swim start
• Optional warm-up swim

10 minutes before:

• Final hydration
• Gel (optional)
• Position for start
• Deep breaths
• You're ready!

Gear Packing Master List

Must Pack

Swim:

• Wetsuit
• Goggles (2 pairs)
• Backup swim cap
• Body Glide
• Earplugs (optional)

Bike:

• Bike
• Helmet
• Shoes
• Sunglasses
• Bike computer
• Bottles
• Nutrition
• Repair kit
• Pump
• Race number stickers

Run:

• Running shoes
• Socks
• Race belt
• Hat/visor
• Sunglasses
• Gels

General:

• Race number
• Timing chip
• Sunscreen
• Transition towel
• Post-race clothes
• Post-race nutrition
• Phone/charger
• ID/insurance card

Nice to Have

• Foam roller
• Compression socks
• Extra nutrition
• Camera
• Supporter contact info
• Cash

Related Resources

• Triathlon Taper Guide - Taper science
• Triathlon Race Morning Routine - Morning execution
• Triathlon Pre-Race Meal - Nutrition
• Ironman Race Week Guide - Long course specific
• Triathlon Mental Preparation - Mental game
• Triathlon Pacing Strategy - Race execution