Running Shoes (with elastic laces if you have them)
Spare pair of running shoes for warm up if you have them
Togs (Boys also need a shirt for the bike and run)
Hat
Towel
Sunglasses
Sunscreen
Vaseline / Cream to stop chaffing
It's my first race what do I need to know?
Arrive at the race early. This means if registration goes from 5 - 6.30am then aim to arrive not long after 5am. Although this is early, you can register and warm-up properly without being too rushed. In the bigger races the line ups at registration and to number and rack the bikes can be huge so try and be early to avoid getting stressed. The toilets can also have a big line up so be aware of this.
Go to registration tent and get your name marked off. You will usually be given either a race number to put on your togs / shirt or a timing chip (electronic device to go on ankle or shoe). You will also need to have numbers written on your arms and legs in black marker pen.
Have a look at the map of the course and see where you swim, bike and run. There will be officials out on the course telling you where to go but it is good for you to know it anyway.
If you have time go for a short bike ride to make sure your bike is working properly and the gears are changing. Once you have done this come back and put your bike in transition. In transition you will also need your helmet, running shoes, shirt (boys), towel (to wipe feet on), race number (if not on your togs) and other optional extras are sunglasses and running hat. Use this time to put on sunscreen.
Have a look at the transition area. This is where the bikes have to be racked before the race starts. Usually you can choose where you will put you bike in this area so look to put it somewhere you can find it easily. The closest point to where you will head out onto the cycle leg is good. Work out where you come out of the swim and where your bike is racked from that direction. Sometimes people have trouble finding their bikes as it looks different from the swim exit. Also know where to run once you have finished your bike leg and are heading out onto the run. If unsure ask an official.
If you have time go for a short run. Just till you are sweating lightly and make sure you have stretched well.
Be down at the swim start well before the start of your race and if you get a chance, go for a swim and make sure your goggles don't leak. Now you are ready to race. Good luck
After the race get a drink and something to eat and warm down. This will help prevent sore muscles the next day. You cannot get your bike out of transition until after the last competitor goes onto the run course. Presentations are usually some time after everyone finishes. These can be long and drawn out so make sure you have some shade and plenty to eat and drink. You don't have to stay for presentations though there are usually random prizes given out and you have to be there to win them."
