70.

3 Preparation and Travel Checklist

Prepared by Bambi Flavianex for The Triathlon Marketplace Philippines

I. Preparation

1. Book plane ticket months before.

Avail of sports luggage. Make sure you’re familiar with weight of bike bag/box and everything
else you pack in it to know how much weight you need. You may also include some of your
gear and personal efects in the box if you wish. Unless you want to avail of the check-in
luggage and pack your other stuf separately. You may also pack your stuf in your carry-on
bag. Be mindful of the weight allowance and dimensions of the carry-on bags for your airline
(usually 7 kgs.)

2. Book hotel.
Book also your transfers from the airport to your hotel and back. Consider that you have a bike
bag with you.

3. Reserve a slot for bike packing service if your wish. Once your bike is packed, weigh it along
with your check-in baggage. Write it down for future reference.

4. Research about the race:

Race course recon. Know the swim, bike, and run course profles. Familiarize yourself with the
currents, wind, elevation profle, hydration stops and aid stations so you may plan your
strategy in terms of efort and nutrition. You may also want to check the weather online.

II. A week (or two) before flinn out:

1. Make sure you are recovering well.

Get 8 hours sleep everyday. Take naps if necessary. Take supplements to keep from getting
sick. Eat healthy. Go for anti-infammatory food to ensure your body has recovered from your
workouts.
2. Prep your body.
Trim your fngernails and toenails. Get a haircut. Get a massage or a release therapy session.
Get a shave, or get a wax. Whatever works for you.
3. Sort out your responsibilities at home or at work for when you are gone.
4. Prep your gear. Tighten the bolts on your cleats. Adjust straps on helmet. Check the straps on
your GPS watch for signs of tear. Your goggles too. Bring bike to mechanic and check for
wear and tear and adjust what needs adjusting. Make sure bike and other related gear has
been packed in box.
5. Sort out your Nutrition
1.) before the swim, 2.) on the bike, and 3.) on the run. Find out how much calories you need
every 30 mins or every hour. (Usually 200 calories per hour)
6. Study the race course again.
7. Set alarms on your phone for the web check-in for your fight, time you should leave the
house, etc.
8. Print your travel documents and your hotel booking documents. Keep photos of them in your
phone as well.
 III. Pack lour ban and carrl-on:

 Clothes for registration day, socials before, and after race day.
 Toiletries
 Electronics (chargers, power banks, Bluetooth speakers, batteries etc)
 Head lamp (for race day morning so you can set up in the dark)
 Trisuit or Race Uniform
 Wallet and identifcation
 Travel documents
 Drawstring bag and plastic bag (to carry your swim stuf on Saturday)
 Transition Bag (to carry all your stuf on race day)

Pre-Flinht Checklist

Swim Gear: Post race near:

 Goggles  Dri-ft shirt

 Sunblock  Shorts
 Anti-chafng stick  Slippers
 Nutrition  Towel
 Towel for feet  Hair and body shampoo
 Plastic bag for wet clothes
Bike Gear:  Calf compression sleeves for recovery
 After-sun cooling gel/lotion
 Bike
 Racing Wheelset Thinns lou minht consider:
 Bento box
 Hydration bottles  Safety pin to secure timing chip
 Tools/ fat tire kit  Medical kit (NSAIDs, antacids,
 Bike cover supplements, Berocca, bandages, etc.)
 Floor pump  Ziploc bags
 Electrical tape  Large garbage bag to put all stuf in in case
 Nutrition of rain
 Salt tabs  Electrical Tape, Masking tape, scissors,
 Hydration tablets markers
 Helmet  Rubber bands (if you attach your cycling
 socks shoes to your bike)
 Cycling shoes  Breakfast, snacks, cofee drinks, etc.
 Sunglasses
Other Items:
Runninn Gear:  _________________________________
 _________________________________
 Running cap/visor  _________________________________
 Socks  _________________________________
 Running shoes  _________________________________
 Run course nutrition  _________________________________
IV. Fridal:

1. Bring bike box to mechanic for assembly. Discuss time it’ll be ready. Also discuss when you
may bring it for disassembly and packing after the race. Exchange contact details for easier
follow-up.
2. Register. Explore or shop in expo.
3. Apply stickers on bike and helmet
4. Plan out your Saturday (meals, itinerary, etc) and Race day. Prep your race gear if you wish.
Buy your water, race day breakfast and other necessities.
5. Get used to sleeping early and waking up early.

V. Saturdal:

1. Swim the swim course. Make sure you pack your change of clothes and towel.
2. Apply body marking. Make sure you don’t have sunscreen on where you plan to apply
temporary tattoo numbers or else they won’t stick.
3. Check in bike. Check bike. Are the brake pads dead center and not touching the rims? Is the
skewer tight enough? Check for anything loose. Cover bike if you wish.
4. Before leaving orient yourself on where your exact location is in the transition area. Look for
distinguishing markers (like speakers, portalets and posters). Know where the exit and
entrances are when you come from the swim, bike, and run. Visualize yourself walking to your
spot from every course leg to keep yourself from getting lost or disoriented.
5. Get your timing chip.
6. Attend race briefng.
7. Attend mass if you wish.
8. Refrain from any stressful or strenuous activities. Don’t walk around too much.
9. Make sure you’ve made arrangements on how you’ll get to the race event area and back to
your accommodations.

VI. Saturdal Eveninn:

 Charge Garmin
 Prep nutrition and hydration systems
 Have early dinner
 Study race course map and rules
 Have some quiet time and meditate
 Put away your gadgets an hour before sleeping time
 Prep your trisuit, timing chip, anti-chafng cream, sunblock, and slippers
 Set your alarm.
 Prepare the contents of your Transition bag and sort out the bags:
 Transition Ban Checklist

 Head lamp Run ban:

 Water bottle or Electrolyte drink
 Sunblock  Race belt. Race number should be
 Large garbage bag to store other items in attached.
case of possible rain  Running Shoes
 Socks
Swim:  Running cap/ visor
 Running Nutrition (salts, gels, antacids,
 Goggles etc.)
 Swim Cap
 Nutrition Street Gear:
 Small towel (if you wipe your feet before
putting on cycling shoes/socks)  Hair and body shampoo
 Towel (or you may use souvenir towel)
Bike ban:  Plastic bags for wet clothes
 Change of clothes (dri-ft shirt, or use
 Hydration systems fnisher shirt, and shorts) and cap
 Helmet (Make sure stickers are attached)  Slippers
 Sunglasses  Some cash
 Socks  Compression sleeves for recovery
 Bike shoes  After-sun cooling gel/lotion
 Flat tire kit
 Electrical tape, scissors (just in case) Other items:
 Bento box (with nutrition)
 Tire foor pump (Apply stickers)  _________________________
 Bike computer (if using one)  _________________________
 _________________________
 _________________________

VII. Race Dal:

1. Light breakfast and cofee (Eat and drink whatever you’re used to).
2. Take supplements (if using).
3. Take out Hydration and Nutrition from ref and pack in Transition bag.
4. Do your bathroom ritual.
5. Apply anti-chafng cream on neck, ankle where timing chip is, sensitive areas etc. Apply
sunblock.
6. Put on Tri-suit. Wear timing chip and secure it. Wear on left ankle, away from the bike’s drive-
train.
7. Grab transition Bag
8. Sip on your electrolyte drink.
9. Set-up your bike and your other gear. Visualize your transitions.
10. Pack your slippers, put your goggles on and swim cap, take your energy gel, and walk toward
the swim area.
11. Make a mental note to start your GPS watch and tap on it on every leg and transition.
12. Take a deep breath and enjoy the race. You got this.