Preparing for an Ironman triathlon requires significant time, effort, and dedication. As the race approaches, packing is one of the most crucial aspects of preparation.

The other two are: eating and resting, but these are for another post. Properly packing for an Ironman can make all the difference on race day, and a little practice can go a long way.

This Post will discuss how to pack for an Ironman like a pro and share my real-life examples and tips to avoid common mistakes.

First, let’s talk about the essentials. There are several important items that you’ll need to have with you on race day, including:

Swim

• A wetsuit – Check if it’s mandatory or allowed. A skin suit is a good option when the water is warm (e.g., Kona where the water are warm and clear).
• Goggles (clear and one for the bright sun)
• Swim cap
• Body glide – this is super important if you are wearing a wetsuit. Put ‘plenty’ on your nack and all other ‘friction’ joints.

You want to bring at least two pairs of goggles: one for bright sun and one for cloudy conditions. I did one Ironman event in Kona, and the sun was so bright (even at sunrise) that you want goggles with protection. On the other hand, when I did California Ironman (6 months ago) – it was still dark at the start, so you want clear goggles to see the river when you run to it after the gun.

Bike

• Triathlon suit
• Body glide or other Anti-chafing or chamois cream
• Triathlon-specific cycling shoes or your regular bike shoes
• Aero helmet
• Sunglasses – in case your aero helmet doesn’t have a built-in shield
• Deep-rimmed racing wheels or a rear disc wheel. If you don’t have it – no worries.
• Race nutrition products: gels, sports drinks, and salt tabs. I like tail-wind; it contains everything and makes life simple(r).
• GPS watch and bike computer – plus their chargers.
• Bike floor pump
• CO2 cartridges, spare tubes, levers, and bike tools.
• Water bottles – The two or three on your bike and 2-3 for the bag you can have in the middle point. In most races, they will let you have a special needs bag. Use it with the nutrition you used to have.
• Bento box or other feeding systems – Pack it with your food and practice it on long rides before the race.
• Electronic shifter charger

Nutrition is the 4th part of this event (and some will say the most important one). On the bike, you can eat more; planning how and what you will eat and drink is critical. Pack your nutrition on the bike (e.g., bento box) and make sure you have it ready so you won’t need to think about it during T1.

Run

• Running shoes / Socks – Get two pairs to spare if something happens to one of them.
• Race belt
• Hat
• Run nutrition
• Run special needs bag – Put an extra pair of socks, gels, and anything you ‘might’ use. Worst case, you can pick it up at the end of the day. Best case, it will save you, as it saved me at Kona, where I didn’t have socks for the ride, and after a few hours on the bike, I was happy to see an extra pair of socks in my bag.

Transition gear

• Transition bags or boxes
• Towel – Always good to clean the feet (sand?) before the bike or run.
• A floor pump / spare tubes.

*Personal items *

• Sunscreen
• A post-race recovery drink + a snack. Make sure it’s a 3:1 carbohydrate-to-protein ratio. You will need protein.
• A change of clothes for after the race.
• Sandals
• Add extra clothes and shoes for the days leading up to the race and pack them separately.

Now that you know what you need, let’s discuss how to pack it all up.

Pack efficiently: When it comes to packing, efficiency is critical. You want to ensure that you’re using all the available space in your bags and that everything is organized in a way that makes sense. For example, pack your swim gear in one bag, your bike gear in another, and your run gear in a third. This will make it easier to find what you need when you’re in transition.

Label everything: Labeling your bags and gear will help you stay organized and ensure you don’t lose anything. This can be done by putting a piece of tape with your name on each bag, and I like to use different colored bags (or ropes) for each discipline.

Practice packing: Before the race, practice packing your bags and setting up your transition area. This will help you understand how much time you’ll need on race day and ensure you have everything you need.

Last Tip

Never try something new on race day. Not your nutrition (no matter how amazing they sound) nor your gear.

Remember to bring your A-game. Have gratitude that you can do this incredible experience.

Smile.

It will help you relax your facial muscles so you can have more energy in your legs.

Good luck!