Ironman Bags Checklist
11 April 2018
By DR SALLY WATERWORTH
STREET WEAR BAG
Contains: Everything you need for the swim as well as what you want to wear after the
race. You do not need to use this bag if you have someone there to hold your stuff and
meet you at the finish. You hand this bag in on your way to the swim start.
2 x goggles (A spare pair just in case)
Ironman swim cap (provided in registration pack)
Extra swim cap or swim hood if you like to use one underneath
Fresh water to rinse goggles
Vaseline, powder/or baby oil (if you use any of these with your wetsuit)
Timing chip (provided in the registration pack – best put on before you leave your
Safety pin or Insulating Tape (to secure the timing chip band – again best done
before you leave your room)
Any nutrition to be taken before the swim
Water or Sports Drink to sip up to the start
Warm clothes to put on as soon as you have finished. Include tracksuit pants,
warm top/fleece and beanie. You will be likely to get cold very quickly because
you are wet and your body is depleted.
Some form of recovery nutrition. Chocolate milk is usually well tolerated.
There will be a drop off zone where you leave your swim bag before you go down to the
NB If you are going straight from transition to swim start, you are not allowed to put a
floor pump in your swim bag. You need to mark it with your name and leave in the
Contains : Everything you need for the cycle. Remember that your bottles and nutrition
will be put on the bike on the morning of the race in most cases.
Cycling shoes (Unless leaving on your bike)
Helmet with your race number sticker
Cycle Top if you haven’t swum with one
Race belt with race number (Scrunch the race number so it sits better)
Any nutrition that you have not put on your bike
Towel (if you use)
Bottle Water (to rinse the sea water out your mouth)
Small pack of tissues
When you have put your cycle stuff on, make sure your goggles and wetsuit are in the
bike bag. Mark your wetsuit with your name beforehand just in case.
Contains : Everything you need for the run.
Cap or peak
Face cloth/small towel
Small pack of tissues
Vaseline (if you use this to prevent chaffing on the run)
Any nutrition you want to carry on the run
When you have put on your run gear, make sure all your cycle gear is in this bag. Mark
your shoes and helmet with your name beforehand.
SPECIAL NEEDS BIKE
Contains : Any extra nutrition or spares that you might want for the second lap of the
bike. Remember that you do not get this bag back so only put in items that you will
definitely use or are happy to discard.
Do not rely totally on this bag. If many athletes arrive at Special Needs at the same time,
there is a chance that you will not get your bag. If this happens, make peace with it,
move on and make use of the aid stations.
Some ideas but adapt according to your needs:
Marmite or other savoury sandwich
Baby potatoes or chips or pretzels
Some kind of ‘treat’ that you can look forward to
Spare tyre and bomb
Spare contact lenses (if you wear)
SPECIAL NEEDS RUN
Contains : Anything you might want while out on the run course. Again remember that
you do not get this bag back. Many people use it as an ‘insurance’ but do not pick it up.
Warm top (either plan to definitely stop or use an old one that you don’t mind
Your ‘treat’ that you can look forward to