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PILGRIT — RACE-WEEK CHECKLIST
70.3 EDITION
Plan smart • Race calm • Review honestly
70.3 World Championships • Marbella, Spain
1
ADMIN & LOGISTICS
6–3 DAYS OUT
- Confirm registration, athlete check-in time, and mandatory briefing.
- Skim Athlete Guide; note wave start, cut-offs, bag/transition rules.
- Check weather trend; plan kit (wetsuit cap options, arm warmers, sunscreen).
- Save key locations: race village, T1/T2 (if separate), swim start, finish, parking/shuttle.
- Share your live tracker with family/friends.
2
BIKE READY
- Clean & lube; check brakes & shifting; torque critical bolts; inflate to target PSI.
- Flat kit packed: 2× tubes, 2× CO₂, levers, inflator/head, multitool, quick-link.
- Mounts & devices: bike computer set, HR/power paired, maps/courses loaded; charge all.
3
NUTRITION & HYDRATION
- Set targets: carbs g/hr, fluid ml/hr, sodium mg/hr (per forecast heat).
- Label bottles (Bike #1, Bike #2, Run); prep gels/chews; carry backup.
- Practice breakfast timing (race-morning rehearse).
4
PACKING LIST (ESSENTIALS)
•Tri suit • Wetsuit (if applicable) • Goggles (clear & tinted) • Swim cap (backup)
•Helmet • Bike shoes • Run shoes • Socks (optional) • Sunglasses • Visor/hat
•Race belt • Timing-chip strap • Bodyglide/anti-chafe • Sunscreen • Tape/plasters
•ID • Cash/card • Watch/HR strap • Charger cables & power bank
5
BAGS & TRANSITION PLAN
- Lay out kit in race order; rehearse T1/T2 steps aloud (30-second rule).
- If bag system: Morning Clothes / Swim-to-Bike / Bike-to-Run — label & photo each.
- Know mount/dismount lines and in/out flow; locate your rack landmarks.
6
PACE & RACE PLAN
SWIM:
Start position, sighting plan, settle effort after 200–300 m.
BIKE:
Target power/HR & caps on climbs/into headwind; fueling alarms on device.
RUN:
Target pace/HR; aid-station routine (run/walk decision pre-made).
Mindset cue: Control the controllables. Reset if anything goes off-script.
7
24 HOURS OUT
- Check-in complete; bike racked (if required); numbers on; tyre pressure re-checked.
- Early dinner; feet up; alarms set; kit flatlay done; devices at 100%.
- Visualize: swim start → T1 → first 10 km bike → final 3 km run → finish.
8
RACE MORNING
- Light breakfast (tested), ~2–3 h pre-start; sip fluids/electrolytes.
- Apply sunscreen & anti-chafe; attach timing chip; place bottles & gels.
- Warm-up: easy jog/bands; 3–4 pick-ups; short swim if allowed.
- Final checks: helmet buckle, gears on small ring, computer started, tracker shared.