ADHD and the Adult Endurance Athlete
April 28, 2024
You’ve trained for months, dialed in your fitness, and perfected your nutrition plan. Your mental game is strong, but the taper crazies are relentless as race day approaches. The last thing you need is to be overwhelmed by the details. Instead of relying on memory, a comprehensive checklist can help keep your stress levels in check.
While your specific needs may vary based on the type, location and distance of your race, this checklist covers the essentials for most athletes and triathlons.
Click below to download your ultimate triathlon packing list and ensure you’re fully prepared for the big day!
SWIM
- Tri suit or swimsuit
- Goggles – 2 pair (tinted + clear)
- Anti-fog spray (or baby shampoo)
- Small towel
- Wetsuit or skinsuit
- Pre-race nutrition + hydration
- Swim Cap (provided by race)
- Anti-chafe product
- Timing chip + strap (use safety pin)
BIKE
- Bike (with number stickers)
- Helmet (with number sticker)
- Cycling Shoes
- Socks (optional)
- Sunglasses
- Water bottle(s) prefilled with hydration drink
- Nutrition
- Flat kit (Co2, levers, multi-tool, spare tube or sealant)
- Tire pump (may leave in car)
RUN
- Shoes
- Race Belt + Bib
- Hat/Visor
- Nutrition + hydration
MISCELLANEOUS ITEMS TO PACK
- Training Device (Garmin or Wahoo)
- Anti-chafe product (body glide)
- Sunscreen
- Chamois Cream
- Sharpie Marker
- Bandaids
- Electrical tape (may be needed to put nutrition on bike)
- Vaseline (can be used to keep sweat out of eyes or keep skin warm)
- Extra hair ties
- Powder (optional for shoes)
- After race warm, dry clothing
- Post-race nutrition (4:1 ratio of carbs to protein)
- Scissors (for help placing stickers, opening nutrition packages)
- Safety pin (to secure timing chip)
- Identification
- Toilet paper in ziploc (never hurts to have extra)
OTHER CONSIDERATIONS
Study the race guide well before race day, noting any special rules, start times, course maps etc.
Depending on the distance of your race, you may want to wake up 3-4 hours before the race starts to eat breakfast and top off your glycogen. Make sure your carb-rich breakfast is something you have tested in training. Have coffee or juice with breakfast, and then switch to a hydration beverage. Continue to sip (but not chug) hydration drink.
Get to the venue in plenty of time before the transition closes. As you arrive, note the swim start location, bike in/out and run in/out. Find your transition spot. If possible, rack your bike near the end of the rack closest to bike in/out. Note any landmarks to help you find your transition spot. Leave the balloons, chalk, buckets, beach towels etc. at home. While these things may be helpful to you, they are not courteous to other athletes.
Set up your transition in order of operation. Think of ways to save yourself time like leaving shoes untied, socks rolled, sunglasses open and helmet unlatched. Leave your bike in a low gear so you can build speed easily.
Grab your swim gear and pre-race nutrition and head to the swim start. Check out the layout of the buoys, and look for landmarks to use for sighting. If possible, hop in for a swim warm-up. Be out of the water 5-10 minutes before the gun goes off. Yes, it’s okay to pee in your wetsuit. Everyone does it.
As you wait to start the race, take some deep slow breaths and visualize yourself going through the day with grit and determination. Now make it happen!!
