Ironman distance: 2 tubes, 3 C02 (no pump), patch kit. Duct tape wrapped around tire levers to use to patch tire if needed. Practice changing flats prior to race. I've changed countless tires in my life and yet I did this before IMLP and ruined 2 tubes with pinch flats trying to go too fast and not getting the tube in the rim fully before final assembly. If I get a flat will stay positive, eat, drink, stretch back and fix it. Not NASCAR pit stop fast but good enough to not significantly effect race outcome.