Beginner
Race Day
Triathlon Transition Checklist (T1 & T2)
A printable, race-day checklist for both transitions
Print this page or save it on your phone. Use it the night before to set up your transition bag, then again at the race site to rack your bike.
Night Before: Pack the Transition Bag
Swim kit
- ☐ Wetsuit
- ☐ Tri-suit (worn under wetsuit)
- ☐ Goggles + backup pair
- ☐ Race-provided swim cap
- ☐ Anti-chafe balm
- ☐ Ear plugs (optional)
Bike kit
- ☐ Helmet (certified, no cracks)
- ☐ Cycling shoes
- ☐ Sunglasses
- ☐ Bike (tyres pumped, gears tested)
- ☐ Bottles filled, on the bike
- ☐ Spare tube, CO2, tyre lever
- ☐ Bento box or pocket fuel
Run kit
- ☐ Running shoes with elastic laces
- ☐ Visor or running cap
- ☐ Race belt (bib clipped)
- ☐ Socks (only if you race in them)
- ☐ Run gels / salt tabs
Extras
- ☐ Bright towel (your transition mat)
- ☐ Water bottle for pre-race sips
- ☐ Small bin bag for wetsuit
- ☐ Band-aids / blister plasters
- ☐ Timing chip and ankle strap
- ☐ Photo ID and race-registration email
Race Morning Setup at the Rack
- Rack bike per race rules (usually by saddle nose or brake hoods).
- Set gears to an easy gear for the mount.
- Lay towel parallel to bike, on the dismount side.
- Place helmet upside down, straps open, sunglasses resting in it.
- Place cycling shoes next to helmet, tongues pulled back.
- Place running shoes behind cycling shoes with laces loosened.
- Clip race belt with number already on, visor on top.
- Confirm two landmarks so you can find your rack from the swim exit.
- Walk the full path: swim exit → your rack → bike exit → back to rack → run exit.
T1 Checklist (Swim → Bike)
- ☐ Goggles & cap off before reaching rack
- ☐ Wetsuit peeled to waist while running in
- ☐ Wetsuit off (stomp on legs if stuck)
- ☐ Helmet ON and buckled
- ☐ Cycling shoes on (or left on pedals)
- ☐ Sunglasses on
- ☐ Race belt on (number to rear for bike)
- ☐ Grab bike by saddle, run to mount line
- ☐ Mount only past the line
T2 Checklist (Bike → Run)
- ☐ Unclip ~200m before the line
- ☐ Dismount before the line
- ☐ Run bike to your rack (hand on saddle)
- ☐ Rack the bike
- ☐ THEN remove helmet
- ☐ Running shoes on (elastic laces)
- ☐ Visor on
- ☐ Race belt flipped to front
- ☐ Grab run nutrition from bag/pockets
- ☐ Out through run exit
After the Race
- ☐ Recovery drink or food within 30 minutes
- ☐ Keep walking for 5–10 minutes; don't sit immediately
- ☐ Collect all gear from transition before it closes
- ☐ Photo of the transition area as a memory aid for next race
- ☐ Note what worked and what didn't — update this checklist
Tip: keep a small post-race notes file (phone or notebook). After two or three races, your checklist will be dialled to your habits.
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Try a calculator
- Race Nutrition Planner
Plan what nutrition goes in each transition bag.
Transition checklist FAQs
More Race Prep Resources
Deeper guides on each transition and race-day flow