Race-day gear checklist

Race kit tested on long runs and at marathon pace. Nothing new on May 2.

• Pocket shorts that hold 4–6 gels without bouncing (e.g. Oiselle Roga-style)

  No vest, no belt. Test loaded with every gel on a long run — pockets that feel fine empty often sag when full.

• Sports bra with a back or side pocket for 1–2 gels

  Your only top on race day. Test chafe on the band and straps over 30K+ with gels in it.

• Race socks (same pair you've worn on long runs)

• Anti-chafe on bra band, straps and inner thighs

• Sweat-proof sunscreen on back and shoulders

  Bra-only on race day means more skin exposed for 3+ hours.

• Cap or visor (if sun or drizzle expected)

Daily trainers for most kilometres; carbon plates saved for key sessions and race day.

• Daily trainers for easy and long runs

  Rotate two pairs if you can; replace around 500–800 km.

• Buy race carbons by early April (8–10 weeks out)

  Leaves time to swap sizes or models if they don't suit you.

• Break them in: 30–60 km total

  One short run, 2–3 marathon-pace workouts, then one long run of 25–30K with MP segments about 3–4 weeks out.

• Race carbons: tested, not worn out

  Most carbon foams lose pop after ~300–400 km, so keep them for workouts and race day only.

Build toward 65–75g carbs/hr. Around 215–250g on course for 3h20, from gels plus drink you can actually access.

• Optional familiar gel before the start

  Don't carry this one — eat it before the gun.

• First-hour SiS gels, count with drink carbs

  Train the opening and water timing at pace.

• Middle-race gels, matched to aid stations

• Final-hour gels — do not stop fuelling at 30km

• Spare gel; caffeine only if rehearsed

  Count caffeine from coffee and other fuel before adding a caffeinated gel.

For solo long runs, bring fluid. For race day, decide between a bottle and hands-free pockets or belt after checking the real course support.

• Nathan handheld with 2 gels in the pocket

  Fill it with water, then refill or top up at stations. Sip every 10–15 min (set a watch alert). Good for long runs; on race day it's a backup to the course cups.

• Fuel math: gels on the clock, sports drink as a bonus

  At 22g per SiS gel, 65–75g/hr is ~3 gels/hr, so take one every ~20 min. A cup of Gatorade that you actually swallow is ~5–10g: add it to your total, but don't skip a gel because of it. Take gels with water, not Gatorade.

• Carry plan: ~10 gels total

  About 4–6 in your shorts, 1–2 in your bra, 2 in the bottle pocket. Refill from a gel station if the course has one.

• Race drink source confirmed

  Check Toronto’s station map, drink brand, personal-bottle and outside hand-off rules. Never assume elite bottle tables apply to your wave.

• Fluid and sodium strategy rehearsed

  Match to your tested needs and the weather; do not double-count sodium from drink, gels and tablets.

The whole point: leave the phone behind, run off the watch.

• Apple Watch SE charged to 100% the night before

  Test GPS + offline music for at least the expected 3h20–3h30 duration on a long outing.

• Playlist synced to the watch (offline)

  Apple Music: Watch app → Music → Add Music. Spotify: needs Premium + download toggle.

• Headphones paired to the watch

  One ear open or bone-conduction; check the event’s headphone rules.

• Watch set to Airplane Mode after sync (optional)

  Guarantees no cellular drain; music + GPS + HR still work.

• Phone secured at bag check if available

  Check the event’s bag-check policy and decide independently whether to carry your phone.

Same breakfast, same timing as your long runs. Nothing new.

• Familiar gluten-free breakfast, 2–3h out

  Practise the amount and timing on long runs; avoid untested dairy or high-fibre foods.

• Bib pinned to front, four pins

  Visible on your outermost layer.

• Easy 5–10 min jog + strides before the gun

• Kit on; fuel counted, pockets loaded, watch queued

Warm, dry layers and real food for after. The finish is always colder than you think.

• Phone (for photos + pickup)

• Warm jacket / pants + dry socks

• Recovery snack: 30g protein + 80g carbs within 60 min

  Then a real meal — you'll be more depleted than you feel.

• Electrolyte drink for the rest of the day