Ironman 70.3 Durban Checklist

IRONMAN 70.3 CHECK LIST                 

TO PACK FOR DURBAN

  • Bike
  • Wetsuit
  • wheels – if you are planning on riding deep section wheels/ disk pack a spare pair in case of heavy winds
  • Swim Cap
  • Goggles x 2
  • Anti chafe
  • Baby oil
  • Pins
  • Helmet
  • Bike shoes
  • Arm warmers (in case of a chilly morning on race day)
  • Socks
  • Sunglasses
  • Nutrition – aero bottle + straw/ normal bottles/ food – bento box/ juice bottle run belt
  • Running shoes (with elastic laces if you want)
  • Suntan lotion
  • Cap/ visor
  • Race kit – top/ pants or trisuit
  • Warm clothing for before race start – it is cold at 6am!!
  • Compression gear for before race day and after race day if you have
  • Warm up training gear – at least 1 run and 1 bike outfit
  • Wallet + money J
  • Fully charged phone; phone charger & an extra alarm clock
  • Garmin charger
  • Foot pump
  • Chain lube
  • Spares – tube x 2-3; bombs; tyre levers; allen keys
  • Slops for walking down to transition in the morning
  • Casual clothes – bring warm clothes – PE can be chilly
  • Check with accommodation if they have enough linen/ what other food you need to bring etc
  • REGISTRATION BAG GIVEN TO YOU WHEN YOU REGISTER WILL HAVE IN IT:
  • Ironman wrist band to be worn from time of registration
  • 3 x bags:
  • 1 x swim bag
  • 1 x bike bag
  • 1 x run bag
  • 1-2 x race numbers – you only need one – pin this onto your race belt – wear it at the back for cycle & then switch it to the front for the run.
  • 3 x stickers with your number on it – put 1 sticker on each bag
  • 1-3 x stickers for helmet (usually to put front and 2 sides of helmet)
  • 1 x sticker for bike – put around seat post
  • 1 x Ironman 70.3 swim cap
  • If timing chip is not in the registration bag, it is given to you as you check your bike in at transition on Saturday

 

TO PUT NEXT TO BED FOR MORNING OF RACE

  • Race suit – pants & top or trisuit
  • Suntan lotion – put on before you put your wetsuit on
  • Race chip – with a safety pin
  • Warm clothing
  • Slops or running shoes you don’t plan on racing with!
  • Your swim bag with all other swim gear/ nutrition etc
  • Watch/ garmin
  • ** A reminder note next to your race suit to get nutrition/ bottles out of fridge!

 

TO PUT IN SWIM BAG (this comes with you in the morning of race day)

  • Bottles filled with juice – put on bike & in run bag; all other nutrition that should go on bike & in run bag.
  • Wetsuit
  • Swim Cap
  • Goggles x 2
  • Anti chafe
  • Baby oil – for your ankles & wrists to get wetsuit off quicker
  • Small bottle of carb drink to sip on while walking to race start
  • Bike pump

Once your wetsuit is on with cap & goggles in hand, put your swim bag into the “swim bag area” which can be collected at the end of the race OR hand it to a friend/ family member. Keep warm clothing in it for after race.

 

TO PUT IN BIKE BAG

  • Helmet
  • Bike shoes
  • Socks if you need them for cycle
  • Sunglasses
  • Suntan lotion
  • Arm warmers & gloves (optional)
  • Nutrition – aero bottle/ normal bottles/ food – bento box/ gels
  • Garmin/ computer / polar watch – to be warn during swim or put in bike bag
  • Race belt with number pinned on
  • Small towel for drying off
  • Elastics if you are strapping your bike to your shoes – shoes must then be put onto bike morning of the race OR left in your bike bag

 

 

TO PUT IN RUN BAG

  • Running shoes with elastic laces if you have
  • Socks – compression or normal
  • Running cap or visor
  • Suntan lotion
  • Change of pants if you wore cycle pants
  • Nutrition – gels and/ or juice bottle belt/ sweets etc
  • Small towel for drying off (optional)

 

OTHER NB INFO

  • Bike is racked the day before the race
  • Your bike & run bags must also be racked the day before – but you can put all nutrition in your bags and on your bike on race morning.
  • Morning of race when you get into transition:
  • Check bike brakes
  • Check wheels – probably need to be pumped up
  • Check bags haven’t been moved, check everything is still in your bags
  • SMILE!! Your supporters are out there supporting you - show that you are enjoying yourself even if you aren't!!
  • Stay positive!