SPRINT/OLYMPIC CHECKLIST
SWIM
BIKE REMINDER: Pump tires before leaving house!
RUN
NUTRITION REMINDER: Never put nutrition on bike the night before at pre-race check-in!
EMERGENCY
EXTRAS
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TRAVEL RACES CHECKLISTPICK UP:
SNACK IDEAS FOR PLANE AND EXPO/PACKET PICK UP:
SWIM:
BIKE:
RUN:
TRAINING APPAREL:
NUTRITION:
HYDRATION:
RECOVERY/EXTRAS:
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IRONMAN BAG CHECKLIST
You will be given 5 bags at the athlete check in. This is a list for you to organize the items in those bags, before you even get to the race. This will help you save a lot of time and energy when you are there. PRE SWIM/ POST RACE BAG:
TRANSITION 1 BAG:
BIKE SPECIAL NEEDS:
TRANISTION 2 BAG:
RUN SPECIAL NEEDS:
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IRONMAN COUNT DOWN CHECKLIST!4 Weeks Out: Purchase race day uniform/race day wear SWIM: Reserve or Purchase Wetsuit/Speed Suit Purchase race day goggles Glide/Vasoline (4 small containers for each race day bag) BIKE: Book Tri Bike Transport (if offered to your destination) Sunglasses (interchangeable lens or transition lens preferably) Bento box (if needed) Water bottle/hydration system Bike shoes and socks Helmet New Tires/Tubes Race Belt RUN: Purchase race day running shoes and socks Compression Sleeves or Socks Visor/Hat Sunglasses (interchangeable or transition lens) SLEEP: 7 - 8 hr/night, if less than 7 hrs take a 20 min nap/day (no more than 20 min) RECOVERY: Chiro, massage - 1 to 2x/wk Compression on all runs longer than 90 min Compression after all workouts longer than 2 hr Ice Bath/Cyrosauna - 1 to 2x/wk Foam Rolling/Stretching - 5 min/day Elevate Legs after all workouts - 5 min/day HYDRATION: 2 EmergenC’s/day 2 - 3c Green Tea/day (none after 3pm) 1c H2O, every 90 min, outside of normal training hydration 3 Weeks Out: SWIM: Practice 2x 15 - 20 min in wetsuit/speed suit (if you own it) *Reminder: Rinse out suit, hang up to dry - inside out, and do not leave it in your car BIKE: Practice 2 x 1 hr in race shoes and sunglasses Practice Transitions “Race Ready” Bike Cleaning RUN: Practice 2 x 30 min in race shoes, compression sleeves/socks, sunglasses, and visor/hat Practice 1 long run in race shoes, compression, sunglasses, and visor/hat SLEEP: 7 - 8 hr/night, if less than 7 hrs take a 20 min nap/day (no more than 20 min) RECOVERY: Chiro, massage- 1 to 2x/wk Compression during ALL workouts longer than 90 min Compression after all workouts longer than 2 hr Ice Bath / Cyrosauna - 2 - 3x/week Foam Rolling / Stretching - 5 min/day Elevate Legs after all workouts - 5 min/day PRACTICE AT LEAST 3X’S THIS WEEK - CHANGING TUBE/ TIRE - NEED AT LEAST 5 TUBES + 5 CO2 (PRIOR TO GETTING BIKE RACE READY) HYDRATION: 2 EmergenC’s/day 2 - 3c Green Tea/day (none after 3pm) 1c H2O, every 90 min, outside of normal training hydration 2 Weeks Out: SWIM: Practice 2 x 15 - 20 min in wetsuit/speed suit (if you own it) *Reminder: Rinse out suit, hang up to dry - inside out, and do not leave it in your car BIKE: Practice 2x 1 hr in race shoes and sunglasses Practice 1 ride in helmet Practice Transitions RUN: Practice 2x 30 min in race shoes, compression sleeves/socks, sunglasses, and visor/hat SLEEP: 7 - 8 hr/night, if less than 7 hrs take a 20 min nap/day RECOVERY: Chiro, massage - 1 to 2x/wk Compression after ALL workouts longer than 2 hr Ice Bath/Cyrosauna - 3x/week Foam Rolling/Stretching - 5 min/day Elevate Legs after all workouts - 10 min/day HYDRATION: 2 EmergenC’s/day 2 - 3c Green Tea/day (none after 3pm) 1 Nuun or Trace Mineral Electrolyte Serving - 3x/day Race Week: SWIM: Practice 2x 15 - 20 min in wetsuit/speed suit (if you own it) *Reminder: Rinse out suit, hang up to dry - inside out, and do not leave it in your car BIKE: Practice rides in race shoes and sunglasses Practice 1 ride in helmet Practice Transitions Pack Transition #1 Contents: In a zip lock/solutions bag- Vasoline and Tums In zip lock/nutrition bag- nutrition and electrolytes Extra PBJ and water bottle for emergency only - made at destination Pack Bike Special Needs Contents: 1 small coke Something other than your racing nutrition- roughly 200-300 cal Tums and Electrolytes RUN: Practice 30 min in race shoes, compression sleeves/socks, sunglasses, and visor/hat Pack Transition #2 Contents: Change of shorts if needed In a zip lock/solutions bag- Vasoline and Tums In zip lock/nutrition bag- nutrition and electrolytes Extra PBJ and water bottle for emergency only - made at destination Pack Run Special Needs Contents: Tums and Electrolytes SLEEP: 8 - 9 hr/night - try to not set an alarm the last 4 days prior to race day RECOVERY: Chiro, massage - 1x/week (no later than Wednesday) Compression up to 6 hr/day Ice Bath/Cyrosauna - 2x/wk Foam Rolling/Stretching - 5 min/day Elevate Legs as much as possible HYDRATION: 2 EmergenC’s/day 2 - 3c Green Tea/day (none after 3pm) 1 Nuun or Trace Mineral Electrolyte Serving – 3x/day NUTRITION: Pre Race Breakfast throughout the week a couple times Main meal – Lunch: 400 - 500 cal Small snacks throughout the day - 100-200 cal Carry snacks to the Expo and throughout the bike drop off Smaller Dinner – no later than 5pm Wednesday-Saturday If needed small snack at 7pm |
