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At a competition it’s always busy and so it’s easy to forget something. To avoid this, we’ve assembled a checklist for you: NUTRITION

  • Bike-bottles, aero-bottles + straw for aero-bottle
  • Sport liquids (Gatorade, etc) – take something which will be provided at the race. Your stomach should know it.
  • Natural salt (not cleaned salt), put some of it in your bottle, but I must not taste salty
  • Gels & bars – fix on your bike with sticky tape before start)
  • Schedule your eating for your race (which bar / gel when?)
  • Cereal bars – who likes it
  • Cereals in the morning / coffee / take cooked noodles with you – eat a lot of carbs 1-2 days before the race


  • Heart rate monitor band, heart rate monitor itself, distance counter (batteries!)
  • Chip (do not forget to add the right number of your chip)
  • Running shoes
  • Tri Pant
  • 2 Tri Shirt + long sleeves shirt
  • Socks
  • Chip band for your foot
  • Race number band (fix your race number on the band before start)
  • Jogging pant and clothes for after-race (sweater)
  • Something to protect your head (cap) against sun
  • 2 pairs of running shoes (one pair for warm-up before start)


  • Your bike (important!)
  • 2 reserve tubes
  • Tools / fix on saddle – before start!
  • Bike shoes
  • Bike pump small / large
  • Helmet
  • maybe bike bag


  • Socks
  • Protect your head i.e. cap against sun
  • 2 pairs of running shoes (for warm-up)


  • Slippers
  • Wet suit for swimming
  • Towel
  • Swim goggles (+reserve)
  • Swim cap


  • Sunglasses
  • Clothes for rain
  • Sun creme
  • Moisturizer
  • Vaseline or simliar creme (watch your nibbles)
  • Something against head ache
  • Plaster
  • Camera / charge batteries
  • Sticky tape
  • Chewing gum
  • MP3 Player
  • Box for transition zone

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