Things to be aware of before any triathlon:
Printable Checklist & Tips
- Read the race website, there is a vast amount information that will answer most of your questions and help you to prepare.
- Attend the pre-race briefings, especially first time triathletes (mandatory at RMS triathlons).
- Triathlons are not like running events, with multiple disciplines, there is a huge checklist of equipment for you to bring. View a Sample Checklist »
- Take advantage of clinics and prerides (RMS is one of the few race companies that provides this)
- If you don't know your estimate swim time for a pool swim triathlon, you can still register and update your time later (the deadline is usually a week before the event).
- There are no shirt, swim caps, or specialty items guaranteed to athletes that are not pre-registered 2 weeks prior to race day.
- You must have a USAT annual membership or purchase a one day $10 membeship to participate.
- Get familiar with USA Triathlon Rules. Get More Information on USAT »
Race Preparation Timeline:
Printable Checklist & Tips
The week leading up to the race:
- Plan what you will eat and drink during the race and use them during your training
- Plan out your transition area and practice your transitions
- Check over your bike making certain everything is functioning properly
- Pack your gear, keeping in mind weather conditions
The day before the race:
- Hydrate, but do not deplete your sodium stores by overdrinking water
- Pick up your race packet with bib number
- Test ride your bike
- Read the information emails from the race director & the website before!
- Check out the race course or look over course maps
- Familiarize yourself with the transition area
- Rest, stay off your feet as much as possible
- Eat your normal breakfast, race day is not the time to experiment with anything new
- Fill your water bottles
- Arrive at the race site early
- Rack your bike and setup your transition area
- Get body marking
- Pick up your timing chip
- Final check of bike, including tire pressure
- Warm up with a quick run/bike/swim
- Keep drinking
- Make sure you know the swim layout
- Be aware that swimmers will be going both directions in each lane for pool swims
- Stop at the end of the pool to let faster swimmers pass
- Expect fast swimmers from other waves to pass you in open water, stay calm, focus on your race, breathe
Transition = T1
- Know where your rack is in the transition area, know how to find it coming in from swim
- Layout any clothing you will need on the bike
- Put your helmet on and snap the chin strap before unracking your bike
- Walk your bike to the exit, don't get on it until after you have crossed mount line
- Drink, you should drink 6- 8 ounces of fluid every 20 minutes, 1 bottle for sprints, 2 for Olympic distances, more or less depending on temperature
- Follow the instructions of the course marshalls
- Keep an eye out for traffic
- Don't draft
- Stay to the right hand side of the road
- Pass other riders on their left side, announce that you are passing,"On Your Left"
- Don't push big gears, keeping cadence relatively high and "spin"
- Eat gels or bars on the bike if needed, knowing that it will take time for body to digest
- Do not unbuckle your shin strap until you rack your bike.
Transition = T2
- Rack your bike in the same spot
- Unbuckle your shin strap after you rack your bike
- Change into any clothing you need for the run
- Make sure you have your race number on the front for the run
- Drink, you should drink at every aid station ( every mile ) at least 8 ounces of fluid every 20 minutes
- Start out slow until your legs get used to running
- Follow the directions of the volunteer course marshalls, but it is the athlete's responsibility to know the course
- Finish strong, have fun!