Your "official," un-official race day checklist

We understand that everyone has different preferences and that the right race day list for some, will not be the right race day list for others.  However, this should give you a pretty good place to start. And hopefully, as a result, you'll remember everything you need -- everytime!!

Since many of us participate in multiple sports (and multi-sport events), the below list accounts for swimming, running, and cycling.  If you are participating in a cycling event, use the cycling list.  If a triathlon, use all three.  The miscellaneous list provides items that could apply to all.

Please note: this list is work-in-progress, and will be updated as necessary. Therefore, we welcome suggestions, input, and comments.

SWIM

- Swimsuit/wetsuit

- Swim cap

- Goggles

- Towels

- Bucket (filled with water to wash sand off feet)


BIKE

- Helmet

- Bike shoes

- Socks 

- Bike shorts

- Bike jersey/singlet

- Cycling gloves

- Cycling glasses

- Water bottles

- Spare tires/tubes

- CO2 cartridges

- Tool/repair kit

- Air pump

- Bike lube


RUN

- Running shoes

- Socks

- Shorts

- Performance shirt/singlet

- Hat/visor

- Wrist bands


MISC.

- Watch/monitor

- Race number (provided by race)

- Race information

- Writing instrument

- Identification/passport

- Ibuprofin

- Chamois cream/body glide

- Money/credit card

- First aid kit

- Fluid replacement drink

- Energy food

- Misc. warmer cloths

- Sunscreen

- Rag/wet wipes

- Transition area towel or mat

- Sunglasses

- Change of clothes

- Baseball cap

2010 Minneapolis Duathlon

Team Ortho.  Officially, the world's largest duathlon.

Minneapolis, MN 08/30/2010

2010 Tour de Tonka

Century ride.  For those who speak in numbers, that's 100 miles!  Way to represent guys!

Minnetonka, MN - 08/07/2010

#26 -- If you "carbo load," be prepared to "carbo unload!"

[Consuming carbohydrates the night before a race is common practice. But if you do this, make pre-race arrangements that call for "bathroom time." There is nothing worse than the onslaught of a mid-race, emergency bathroom break. Especially if there's a line]

~Thanks for the advice Jason!!

#25 -- Make a List...Check it Twice!

[Create a checklist to use on race day. Have one specific to each type of race you participate in: run, cycle, triathlon, etc. Include everything you will need! Before the race, during the race, and after the race. Unless the race is in your backyard, chances are you WON'T have time to retrieve any items you forget.]

~Team Groucho

Here is what's on our playlist. What's on yours?

Artist: Shiny Toy Guns
Song: Le Disko
Album: We Are Pilots
Type: Hold on tight!!!

#24 -- Crush your Goals, with "The Sound of Music"

[Music is essential to your exercise routine. It gets you moving!! It can control your tempo, motivate your effort, and help occupy the numerous hours you spend: running, spinning, walking, lifting, etc. It has the power to get you off the couch. It has the power to control your effort.  And it has the power to cool you down. These factors are huge! Think about it!

Now we understand…not everyone prefers music. Some prefer silence. The rumbling of traffic. The sounds of nature. The grunts and panting of others. If you prefer these sounds over music, you’re on your own. However, if you prefer music—the following list will help you get the most out of your playlist, while better positioning you to fully reap the benefits of “the sound of music.”

1. Keep your playlist long enough so that you never hear the same song twice during any given work out.

2. Refrain from using songs that you already hear while at work, or in the car.

3. Include a few staple songs that you find to be the MOST motivating songs ever!!

4. Spend time exploring new music. There are millions of songs available to you. Make finding non-“top 100” songs that motivate you a hobby. You won’t believe the appreciation of music you will gain. And the songs you will find.

5. Everyone is motivated by different songs, melodies, styles, etc. To this we say, “keep an open mind!”

6. Continuously update your playlist. This will help prevent boredom. Do this once every couple weeks at least.

7. Determine the type of exercise you will be doing. Arrange your music accordingly. When do you want to hit your peak? Integrate slow-downs? Song speed is a perfect tool for influencing your level of effort.

8. Consider a song's beat a means of setting your tempo. Try maintaining a pace, that matches the beat.

9. Become a fan of us on Facebook for regular updates on what we’re currently listening to. And share with us what your listening to. www.facebook.com/grouchosports.com

10. Keep your music device (IPOD, MP3, etc) charged at all times. It’s a major de-motivator when your battery dies mid-workout.

11. Use caution. You should always remain alert to your surroundings. Refrain from using music if your ability to put safety first is hindered in any way.

Music allows us to add flavor to what can easily become monotonous activity. Take advantage of the opportunity!!]

~Team Groucho

#23 -- Color Up!

[Refrain from wearing a black swim cap.  Wear a bright color instead!  You'll be more visible to spotters in the event you go down.  Flowers anyone?]

~Team Groucho

#22 -- A Mile Has 5280 Feet!

[You only have two! Protect them!! Next time you’re in the market for a new pair of running shoes, seek professional assistance. Visit a local shop that specializes in running. Not sure which one? Ask around. Most have tons of knowledge when it comes to finding the right fit. Learn everything you can. Do you have high arches or flat feet? Pronation? Or Supination? Wide feet or narrow? Once determined, find out which brands/models are best suited to your type of foot. Let the shop recommend some best options. Choose the one that feels best. Once you’ve found the perfect fit, the benefits gained will be unbelievable. And buying shoes in the future will be a breeze.]

~Team Groucho

#21 -- Know Your Burn

[Next time you take a day off from your regularly scheduled fitness activities; wear your heart-rate monitor for the entire 24 hour period--even while you sleep. It will give you a good idea of how many calories your body can burn due to normal daily activities. See how this number stacks up against the calorie calculators you’re currently using, or have used in the past. Do this more than once for a more reliable/consistent read.]

~Team Groucho

#20 -- If you cycle, know the law...

Bike laws by state.

Here is what's on our playlist. What's on yours?

Artist: TV on the Radio
Song: Wolf Like Me
Album: Return to Cookie Mountain
Type: Beat slows down mid-song, and you'll be glad it does!

#19 -- Tidy Up

[Use "Armor All" wipes to tidy up your bike.  Seriously, these things are slick!!  No overspray!  And no need for rags!  Your bike will be looking like new with the greatest of ease.  They also work great for getting grease off your hands.  Throw a few wipes (tucked in a Ziploc) in your repair kit for an easy way to rid your hands of grease while out on the road.]

~Team Groucho

Here is what's on our playlist. What's on yours?

Artist:  Yeah Yeah Yeahs
Song:  Heads Will Roll
Album:  It's Blitz!
Type:  Will get you MOVIN'

#18 -- Be Prepared to "Re-Tire!"

[At some point in time, you'll experience a flat.  IT WILL HAPPEN!  And when it does, be prepared!  Carry the necessary tools.  A pump, tire lever, and patch kit.  We recommend a CO2 pump (with extra CO2 cartridges).  We also recommend carrying an extra tube.  Sometimes a patch kit just isn't enough.  Practice at home first.  If you're in need of formal instruction, visit your local bike shop.  Many offer sessions specific to bike maintenance and repair.  REI for example, offers classes free of charge.  The main point here friends: cycling is a job.  You have responsibilities.  You need to learn the ropes!  Then...when the time comes, you'll be prepared to "re-tire!"]

~Team Groucho

Here is what's on our playlist. What's on yours?

Artist:  Zion I
Song:  Trippin
Album:  Mind Over Matter 
Type:  Warm up / Cool down 

#17 -- Walk the Dog!

Road signs exist for a reason.  Yes they apply to you!  If you can't obey them, then "walk your bike."

~Team Groucho

Here is what’s on our playlist. What’s on yours?

Artist: 50 Cent
Song: Hate It Or Love It (G-Unit Remix)
Album: The Massacre
Type: Warm up / Cool down