Pre-Race

More than one alarm clock - don't risk over-sleeping
Get to race early - why rush?
Double Check the start times for your Wave
Check the rules i.e.: no bike support; no drafting, etc.
Have Friends & Family there for support
Breakfast - Keep it easy on the stomach
Know your start time & race number
Check-Out the Course
Safety Check for Bicycle and Helmet
Camera
Cell Phone

Swim

Swimsuit
Goggles
Swim cap
Sunscreen
Watch
Body Glide
Water Bucket or Tub plus water to wash sand/dirt off
Wetsuit - speed & comfort in the water
Plenty of Towels (sit-on, dry off, wipe feet)

Bike

Helmet
Bike Shoes
Floor Pump with guage
Socks
Sunglasses
Chain Lube
Bike Gloves
Bike Shorts or Tri Shorts
Bike Jersey or Triathlon Singlet w/ pockets for gels & food
Water Bottles - keep hydrated with H2O or energy drinks
Extra/Warm Clothes - Tights, Leg Warmers, Jacket,Vest, Long Sleeve Jersey, Arm Warmers, Full-Fingered Gloves, Skull Cap
Tool Kit - Spare tires/tubes, multi-tool, tire levers, CO2 Pump & Cartridges

Run

Sunglasses
Socks
Hat/Visor
Running Shoes - Don't risk blisters in new shoes
Running Shorts
Under Armour Shirt or Singlet
Water Bottle - Fluids at your fingertips
Energy Food

Post-Race

Pick-up your medal - you earned it!
Return Timing Chip
Post Race Clothing - Clean, Dry, Warm Clothing & Shoes
Post Race Food & Drinks - You'll be hungry & thirsty

Miscellaneous

Watch
Heart Rate Monitor
Race number
Money/Credit Card
Pen/Pencil
Photo ID
Race Information Packet
Race Belt for Race Number - No pin holes in your clothing
Swim, Bike, & Run Course Map
First Aid Kit - moleskin's a must for blisters
Energy Food that's easy on the stomach
Fluid Replacement Drink
Step-On all Timing Mats