by David B. Glover, MS, CSCS
Three of my triathlon coaching clients each recently raced in anIRONMAN Triathlon® for the first time so I put together a list of “what to bring” to an IRONMAN along with a “how to use it” during the race. These 140.6 mile triathlons are a little different than shorter triathlons for the following reasons:
- Swims with more than 2,000 people in the water.
- It’s a long day – 8 hours for the winners and up to 17 hours for the final finishers.
- Temperatures and weather can vary from the early morning to midday to evening.
- Greater chance for blisters, chafing and sunburn.
- You run through changing tents for each transition.
Given that, here are a list of things that you might consider doing for your race:
Pre-Race:
- Body glide around your toes (helps with blisters), neck (wetsuit chafing), where arms rub against your trunk when you run and around waist (shorts drawstrings and race belts may cause chafing)
- Sunscreen on after you get body marked. Otherwise numbers won’t stay on
2.4-mile Swim:
- Bring 2 pairs of goggles with you on your trip just in case a strap breaks during a practice swim. Also, have a “more tinted” and “less tinted” options depending on conditions at race morning.
- Put your swim cap on over your goggles just in case the goggles get knocked loose during the swim – that way they won’t go any where.
- Use anti-fog drops. These help prevent goggles from fogging up. Just make sure you rinse out the soapy solution prior to putting them on.
112-mile Bike:
- Carry 2 extra tubes (if you’re using clincher tires) or a spare tubular (if you’re using tubular tires) plus 2 CO2 cartridges and tire lever. There will be bike support on the race but you may have to wait for it. Having a 2nd CO2 helps if you just have a slow leak or botch the first one. Don’t fly with the CO2 cartridges – pick these up at the race expo or local bike store.
- Carry a small multi-tool just in case something come loose like your aerobats.
- Wear sunglasses during the bike. Bugs and gravel can hit you in the race.
- Race number belt. Keep your number behind you during the bike (crumple it up so it’s less flappy in the wind) then move it to your front during the run.
- Special Needs Bike. Optional but good for things that are not available on the course (I like Gummi Bears) or things that you might drop accidentally on the course (like electrolyte capsules). Even if I put stuff in Special Needs, I may still choose not to pick it up.
26.2-mile Marathon Run:
- Special needs run. See comments under Bike. Also, if it cools down at night and you’re expecting to finish later, you may consider putting in a long sleeve shirt that you can afford to throw away, too. A spare pair of socks is not a bad idea either.
- Visor or mesh racing hat. I like visors because the heat seems to escape easier but you can put ice inside hats if it’s hot.
- Avoid getting your feet wet from garden hoses and sprinklers. Your feet will thank you later with lighter shoes and fewer blisters.
- Your feet might swell. If you have the choice of a couple different pairs of running shoes, choose the bigger pair for race day.
- Wear a lightweight technical sock. Helps prevent blisters.
- Wear sunglasses during the run. You can always place them on top of your head.
Other things to consider:
- Be comfortable during the race. If that means changing to run shorts for the run then change. I tend wear the same thing all the way through for faster transitions.
- Don’t forget to smile for the cameras and the crowds! This makes for better pictures and better crowd support.
