You've trained for months, honed your nutrition plan and tapered like a pro. But when it comes to triathlon race day you've forgotten your goggles/timing chip/run shoes/bike (delete as appropriate). Admit it, we've all done it.

　　But help is at hand in the form of the 220 Triathlon race day kit checklist. Here to replace that post-it note covered in scribbles is a tick box list with everything you need.

　　Of course, what you need will vary depending on what type of race you've entered. For example, if your race includes a pool swim as opposed to an open-water swim, you can leave the wetsuit at home.

　　Alternatively, if you're racing an Ironman, you may want to swap out the tri-suit for separate kit to wear for each discipline.

　　That being said, this checklist will be suitable for the majority of athletes and races, and there's even space for you to add any extras you need to take with you.

　　Click below to download your essential triathlon kit list and new race-day best friend...

　　Full triathlon race day checklist

　　If you'd rather just see the list on this page, scroll on down to see the full checklist:

　　Swim

　　Wetsuit

　　Goggles (tinted and clear for different light conditions)

　　Swim cap

　　Lube to stop chafing of wetsuit

　　Tri-suit

　　Heart rate monitor/watch if you're using one

　　Timing chip and strap

　　Bike

　　Bike

　　Helmet

　　Sunglasses

　　Bike shoes

　　Mini pump

　　Spare inner tubes

　　Bottle(s) pre-filled with your race drink

　　Jacket (optional dependent on weather and time of year racing)

　　Number belt if you're not using safety pins

　　Run

　　Run shoes

　　Cap and socks if you wear them

　　Jacket (optional, dependent on weather and time of year racing)

　　Other

　　Race registration paperwork and ID

　　Pre-race drinks or nutrition, pre-mixed and ready

　　Track pump to set tyre pressures

　　Allen keys and other tools to deal with last-minute bike adjustments

　　Safety pins for race number (if not using a belt)

　　Energy gels, bars or other nutrition for the bike/run

　　Warm clothing for post-race

　　Roll of duct tape and some cable ties (options for carrying nutrition0

　　A towel for transition

　　Post-race food

　　Money for day membership if you're not a member of British Triathlon

　　Bin liner to keep your pride and joy dry if racking up the day before a race

　　Toilet roll for pre-race portaloo nerves

　　Any medication (hay fever remedies, asthma inhalers and so on)