Race Day Timeline Calculator
Enter your race start time and distance to get a personalized race day schedule — from wake-up to finish line.
Your wake-up and arrival times will adjust automatically.
Race prep & gear check
Pack your transition bag: tri suit, goggles, wetsuit, helmet, bike shoes, running shoes, nutrition, sunscreen. Check tire pressure and brakes. Eat a carb-rich dinner.
Pro tip: Use a checklist — it's too easy to forget something at 4 AM.
Wake up & breakfast
Eat 2–3 hours before start. Oatmeal, toast, banana — nothing new. Sip water. Apply sunscreen and body glide.
Watch out: Never try new food or gear on race day.
Arrive & set up transition
Rack your bike. Set up T1 (swim → bike) and T2 (bike → run) areas. Place gear in order: helmet on handlebars, shoes beside bike, nutrition on the bike. Walk the transition routes.
Pro tip: Take a photo of your bike rack location — it's easy to lose in a sea of bikes.
Swim start — 1.9km
Mass or rolling start. Start wide if nervous. Sight every 6–8 strokes. Bilateral breathing helps with waves and crowding. Stay calm the first 200m — it's the hardest part.
Watch out: Open water panic is real. If you feel overwhelmed, flip onto your back and breathe.
Transition 1 — Swim to bike
Strip wetsuit (start peeling at the ankles while running). Helmet on FIRST, then shoes, sunglasses, grab bike. Mount after the mount line.
Pro tip: Practice wetsuit removal at home — it's harder than you think.
Bike — 90km
Steady effort. Start fueling from the first 30 min. Take electrolytes and gels.
Pro tip: Calories matter more than speed. Aim for 200–300 cal/hour.
Transition 2 — Bike to run
Rack bike. Helmet off. Switch to running shoes (elastic laces save time). Grab visor, gels, and race belt. Your legs will feel weird — this is normal.
Pro tip: Walk through T2 for the first 30 seconds to let your legs adjust.
Run — 21.1km
Half marathon. Start conservative, negative split if possible. Take gels and water every 2–3km.
Cross the finish line!
Half Ironman finisher! An incredible achievement.
Pro tip: Keep walking after finishing. Rehydrate and eat within 30 minutes. You earned it.
What can go wrong
Bonking on the bike (running out of energy)
Eat 200–300 cal/hour. Set a timer on your watch.
Cramping during the run
Take salt/electrolytes. Slow down and stretch if needed.
Wetsuit won't come off
Apply Body Glide on ankles/wrists before the race.
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