Lauren Goss Shares How To Pack For An Away Race

Packing and traveling for a triathlon can be very stressful if you are not organized. Remember, you're packing for three different sports instead of one, which results in a lot of luggage. Flying with luggage is expensive, let alone flying with sporting equipment. Airlines charge up to $200 each way for bicycle fees.

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On average, I race about 15 times a year and have learned how to pack as efficiently as possible. I usually travel on Thursdays and Mondays, assuming the race is on Sunday.

Baggage Choices: One large backpack (transition bag), one roller bag (carry-on size), one bike case.

In my backpack I carry mostly what I need for race day. I keep this bag packed year-round, so it's always ready. I also like to have my cycling shoes and bike pedals on board in case the bike gets lost en route to the destination. This way I can use another bike but have my own shoes and pedals.


  • TYR Velocity Goggles (Three pairs: mirrored, smoke and clear depending on the sun during the swim start)
  • Swim cap
  • Body glide
  • Race suit
  • Race belt
  • Smith Arena sunglasses
  • Garmin 510/920 and chargers
  • Laptop
  • Noise-canceling headphones
  • Water bottle
  • Vitamins (Vitamin C, Zinc, BioAstin, MgSport Magnesium, OptygenHP, MultiV)
  • Shimano bike pedals 
  • Cycling shoes
  • Phone charger 
  • Snacks for flight (mixed nuts, dark chocolate, PBJ)

In my roller bag I carry everything else that is allowed to be carried on.


  • 1 cycling kit
  • 2 running outfits
  • 1 swimsuit
  • 3 sports bras
  • 1 pair of shorts/jeans
  • 3 shirts 
  • 1 dress (you never know!)
  • Undergarments 
  • Casual shoes
  • Pajamas
  • Toiletries all 4 ounces or less in sealable bag
  • Brush/hair elastics

In my SciCon bike case I pack everything else that cannot be taken on board the plane. I also bring a race day breakfast that includes a container of rolled oats with cinnamon, salt and nuts already mixed in, so all I have to do is add water and microwave it. This eliminates the stress of finding my normal morning breakfast at the race venue.

Bike Case

  • Trek Speed Concept (bubble wrapped and carefully packed)
  • Bontrager Race Wheels 
  • Helmet
  • Bontrager "Travel Charger" travel pump
  • Tools/Pitstop (wrapped in bubble wrap)
  • Bontrager "Flare R" light for early morning transition setup
  • Race day First Endurance nutrition (EFS liquid shot gel and drink mix)
  • Beet Performer (2 cans bubble wrapped)
  • TYR FON wetsuit
  • Pillow
  • Small foam roller

Finally, I travel in a comfy shirt, yoga pants, compression socks, my race-day running shoes, a light jacket and a hat. I also wear this same outfit on the trip home after the race to avoid packing an extra outfit.

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I have found that this packing list works best for me and is the most economical. I try and avoid every fee possible. Some airlines let your bike pass as a bag if it is under 50 pounds, so I try my best to have it under. Packing for a race still overwhelms me even today. However, I found having this list allows me to turn my brain off and just grab what I need.

Lauren Goss is a professional triathlete and IRONMAN 70.3 Champion based in Boulder, CO. 

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