IRONMAN Packing List

At every IRONMAN I look at the packing list in the back of the athlete guide but still panic I’ve forgotten something. I’ve put the following together based on the bags used to help me cross things off as I put in the bag. This is what it looks like laid out before packing 🙂


Things I need in general

  • Sunburn cream (just in case!)
  • Bagels
  • Protein
  • Shaker
  • Chargers for bike, bike computer, watch and pedals
  • Pattern tape to help identify bags
  • Marker to write number on bags

Things I have to buy once at the destination

  • 2 Powerade/Gatorade (ideally white cherry). One for bike, one to sip on morning of even while waiting
  • 2 sports bottles of water (for the bike and 1 will be filled with the previous item!)
  • Twix. For, um, post-race energy!

Things I have in my bike saddle bag (it’s big)

  • 1 inner tubes (one with extender attached as I have switched to tubeless)
  • 2 gas canisters
  • 1 CO2 inflators
  • Plug and tool for tubeless tires
  • Tire levers
  • Multi-tool
  • Little cloth to run inside tire to check for glass if needed
  • Spare extender and tool
  • Grease wipes
  • Spare sunscreen and butt paste
  • Have a mini pump on the bike as well

Things for the morning

  • Shirt to wear while travelling/waiting (will be put in morning clothes bag with shoes)
  • Shoes
  • Tri-shorts
  • Timing chip
  • Triathlon watch
  • NipEaze (because, ouch)
  • Sunscreen (actually apply night before and morning before leaving hotel)
  • TriTats (if using)
  • Training Wedding Ring
  • Backpack for easy transport then put inside morning clothes bag

Things for the morning clothes bag

  • Wetsuit/Swimskin
  • Swim trunks if not wearing tri shorts
  • [Plastic bag to help putting on the wetsuit (put it on foot as slide through wetsuit 🙂 )]
  • Goggles
  • Swim cap
  • [Spray lubricant for neck to avoid rubbing by wetsuit]
  • Drinks to place on the bike
  • Drink to drink while waiting to start (sports drink). Start this 3 hours before and stop drinking 90 minutes before start. Just sips
  • Bagel to eat while waiting
  • 5 hour energy to drink 60 minutes before start
  • Gel to eat 60 minutes before start
  • 2 spare inner tubes (incase flats in the morning and don’t want to use those on the bike) and repair tools
  • Bike mini-tool bag (just in case)
  • Headlamp (if dark to see as walking/using bathroom/checking bag content/looking at bike tire pressure)
  • Hotel/car key 🙂

Things for the bike transition bag

  • Giant zip lock bag
  • Towel
  • Bike shoes
  • Shoe covers in case muddy to protect cleats
  • Bike socks
  • Bike shorts if not wearing on swim
  • Bike shirt
  • Bike helmet
  • Bike glasses (if not part of helmet)
  • Bike computer
  • Sweat headband to wear under bike helmet
  • Chamois Butt’r
  • Amp PR Lotion
  • Sunscreen (+ spare single use to carry)
  • Mouthwash incase lake etc dirty
  • Nutrition
    – Energy bars (one for each planned hour + 1, i.e. if will take 5+ hours pack 6). Eat at 20 minutes and 40 minutes on the hour.
    – Couple of gels (on the hour)
    – 50 cal tootsie rolls (3). Eat at 30 minutes if feeling low
    – 2 oatmeal creme pies (170 cal each) in sandwich freezer bag and freezer block. One to eat in T1, one for mid-way on bike.

Things for the bike special needs bag if used (willing to not get back). Some races this can ONLY be food so check

  • Spare inner tube
  • Spare CO2 canister
  • Others may put nutrition/sun screen (in bike and run special needs)

Things for the run transition bag

  • Giant zip lock bag
  • Running shoes
  • Running socks
  • Running shorts if not tri shorts
  • Running shirt (if not same as bike shirt)
  • [Knee supports (if needed)]
  • Bib
  • Race belt with bottle
  • 5-hour energy
  • Run nutrition (gels). Will use on course. 1 every 2 miles.
  • Salt (lick every 2 miles)
  • 1 oatmeal creme pie (170 cal) in sandwich freezer bag and freezer block. Eat while in T2
  • Run hat
  • Cooling head band if using
  • Run sunglasses
  • Interval timer
  • Lubricant
  • Sunscreen (+ spare single use to carry)
  • Biofreeze single use packet (2) for mid run application

Importance Schedule Items

Night before:

  • Shower
  • Apply sunscreen
  • Apply race tattoo
  • Spray goggles with anti-fog (2 squirts per lens) and leave to evaporate overnight


  • Sunscreen
  • Nip-eaze apply
  • Put on chip
  • Get drinks/bagel for bag
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