THE LIFESPORT International, official Ironman coaching support team, coaches athletes in triathlon from beginners to pros. This is their official race checklist.

In your Race Bag:

1. Powerbars/gel
2. Cash, wallet, license
3. iPod/music
4. Race instruction/maps
5. Food/water
6. First aid/meds
7. Toilet bag
8. Watch and heart rate monitor
9. Towels
10. Alarm clock
11. Floor pump
12. Bike cleaner, chain lube
13. Warm up clothes, jacket
14. Running shoes, slippers
15. Tape, scissors, marker

For Swimming:

1. Swim suit/tri suit
2. Wetsuit/speed suit
3. Body glide
4. Goggles
5. Swim cap (for practice, though one is provided for the official race)
6. Sunscreen
7. Towel

For Biking:

1. Helmet
2. Bike shorts/tri suit
3. Bike shoes
4. Jersey (practice)/tri suit
5. Cycle gloves
6. Anti chafe
7. Sunglasses
8. Pump
9. Patch kit
10. Bottles (water/hydration drink with electrolytes)
11. Tools/lock (doubles for luggage/bike)

For Running:

1. Shoes
2. Elastic laces
3. Lace toggles
4. Number belt
5. Socks
6. Shorts/tri suit
7. Singlet/tri suit
8. Number, pins
9. Cap/visor

Handy extras:

1. Pre- and post-race attire
2. Timer/watch, gel and bottle of water for race start
3. Nutrition/hydration for bike and run (though aid stations will provide basic water/Gatorade or similar energy drinks and some fruit)
4. Garmin ? Track your splits and work with a plan. This neat gadget shows your heart rate, pace, time elapsed, calories used etc.
5. Salt tablets to help prevent cramping as the body needs sodium to absorb water.