Ironman 70.3 Checklist

Below is a list of items and checks that may be useful to you:

Pre-race day

1.     Photo ID  (required at registration)

2.     Ensure bike in good working order. (Book a bike service-you’ve invested too much not to)

3.     Nutrition Supplies! (Race Drink, Bars, Gels, Recovery Drinks-only what you’ve trained on)

4.     Race Bottles for Bike.

5.     Reading material or I Pod for relaxation in build-up to race

6.     Bike Pump and Spares

7.     Bike Tools (just in case)

8.     Bike and Race Kit.

9.     Swim, Run, Bike needs (see below)

SWIM:

1. Swim goggles that don’t fog up (Try anti fog on goggles… I always race with a new pair!  NB have a spare pair as I’ve had a goggle strap snap in warm up!)
2. Wetsuit + Ant- Chafe
3. Extra swim cap (if cold wear under race swim cap)
4. Compression (calf) guards (if use these, put on under wetsuit)
5. Race Chip with ankle belt (supplied by race) NB: Don’t leave in Hotel room. Pin it for safety.
6. Bottle of liquid to stay hydrated prior to start
7. Sunblock (Don’t put near eyes pre swim )
8. Tri Suit (I wear mine beneath my wetsuit as extremely difficult to put your race top on if body wet)
9. Swim Bag if no family present (put clothes, anti-chafe, etc in bag and take to swim bag drop off)

CYCLE

1. Place your Cycle Kit in Bag Provided (Place on rack when checking in)

   2.   Race Number (NB: Take a race belt: attach number to race belt ready to   put on pre bike, you will only be issued with 1 race number, so a number belt is highly recommended as can serve bike and run requirements).

  3.  Race Helmet

  4.  Sunglasses

  5. Bike Shoes (either in bag or on bike)

NB: DO NOT try mount your bike with shoes attached to bike if you have never practiced this)

6. Socks/Gloves if utilised

7. Bottles with nutrition (should have been placed on bike pre-race, ie. morning of race)

   8. Nutrition to take with you (whatever your preference: bars, gels, etc)

NB: Place nutrition in bags on morning of race, not Saturday mid-day (it may be very hot).

9. Bike spares should be attached to your bike

10. Bike will have been racked on Saturday (NB: Orientation check for landmarks as to where your bike is parked)

11. Visit sunscreen table as you exit transition tent.

RUN

1. Place your Cycle Kit in Bag Provided (Place on rack when checking in)
2. Turn race number to face front (on bike it would face back)
3. Running Shoes and have a set of fresh socks (in case it rains you can put dry socks on)
4. Peak/Cap (this is a must)
5. Sunglasses if required (highly recommended)
6. Nutrition to take with you (whatever your preference: bars, gels, etc)
7. Anti-chafe or Vaseline
8. Visit the sunscreen table.

Other Considerations:

1. What nutrition on race day? Trust what you have trained on. I use Cytomax, but each has their own personal preference.
2. Do not try anything new. You should have practiced your nutrition, it is the 4^th discipline of an Ironman or 70.3.
3. Make sure your running shoes (and your socks) are worn in, do not wear new.
4. Worry about what you can control and not what you can’t control. This implies, know what the weather will do BUT don’t let it get you down.
5. Be aware of the likely weather conditions before packing your transition bags and special needs bags. For example if extremely cold day forecast, you may decide to wear arm warmers on bike.
6. Recce the course and the transition area. (Drive the bike course)
7. Check bike, especially Tyres on morning of race.
8. Leave your Pride at home.
9. Remember the first ten minutes (of all 3 disciplines) can destroy your day… be cautious!
10. Perseverance is not about talent/time it is about finishing.
11. Enjoy The Journey!!!
12. Wishing you a Great Day.
13. Look forward to Paul Kaye and his fellow announcers welcoming you home.
14. Bring your party mojo to the Awards evening, there will be plenty to celebrate.
15. You Know You Can!!!

Thanks to the organisers, sponsors, officials and volunteers for making our day so special!!

YES, you Can, you Will, you Want to!!