Don’t Let Travel Derail Training – Start Planning Now!

I find myself writing this while traveling, and I’ll admit, training while traveling doesn’t always sound appealing. Sometimes though, especially in the middle of a committed training block for an A-race, you have to try to train, even away from home! Don’t let travel derail training, start planning for it now.

In the next few paragraphs, I’ll cover and give you a few tips that have helped me plan for and train while away from home. I’ll go over a few things I’ve learned to do to, and a few general thoughts to help you get the most out of training in new places.

Before I plan anything though, I like to separate travel into two categories: traveling for work, and traveling for vacation and family time.
The distinction matters in prioritizing my available training time. If I’m traveling for work, I will prioritize training the same way I would do at home. For example, I’ll go for a run after the conference, or when the work day ends. If I’m traveling for family time, then family time comes first, with training secondary to anything we have planned or want to do. In this case, I’d go for a run when the family turns in for the night (at whatever time that may be – and only if I’m still up for it!).

On to some tips!

Before traveling

Coordinating training, personal, and work calendars
I ask myself “what training week will my trip fall on, and how many days will be overlapping?” For example, am I traveling on a high-volume build week, or does my trip overlap with a few days of a rest and active recovery? Knowing how my calendars overlap helps me determine how much time I’ll have available to dedicate to training during my trip. Knowing how my training week lines up also helps prioritize equipment I may be wanting while traveling – i.e. a stationary bike, a treadmill, a pool if available, etc.

What equipment should I try to find?
Traveling during a high-volume build week? I will prioritize finding lodging with a stationary bike and/or a treadmill first, with a pool second (I say second as lap pools might be more difficult to come by). Traveling during a light active recovery week? In this case I won’t worry too much. I’ll try to find a hotel with a fitness center that has some free weights, maybe some bands or similar equipment to do a few active recovery sessions. In any case, I find that most hotels have some type of fitness center.

Researching hotels
I’ve found after some research that many hotels either have or are near outdoor areas well suited for exercise. There have been trips where I stay close to parks, trails, or beaches, giving me the chance to go for an end-of-day run, bike, or swim in fresh air. It’s also a great timesaver when I have to travel to a previous location again as I know where I will stay!

ProTip! — GYM Memberships and Day Passes
If you have a gym membership, it’s worthwhile to double-check if A) your pass offers entrance to gyms in other cities/locations, and B) if there’s a nearby gym you can go to. There are also many cities that offer day-passes to gyms and/or lap pools, so it’s worth it to research this too (especially if you’ll be in town for a while).

Pack all training gear FIRST
I learned this after a few instances of wanting to train but not finding my gear… it was all at home! I now like to and highly recommend to pack training gear before anything else, as it ensures I don’t forget anything I may need. Running shoes, HR monitor, goggles, watch charging cable – they’re all the first things to go in my luggage.

Some Tips For Training While Traveling

Stick to the training routine as much as possible
If my training plan has me waking up at 5:00AM to go for an early run, I’ll do everything I can to stay consistent during travels. It helps me stay on routine while away from home, and I avoid the jarring feeling of returning to 5:00AM wake up calls a few days later.

Expect the unexpected
From the classics – flight delays, lost luggage- to last-minute changes of plans – museum stops, impromptu tours, a vendor dinner, etc. – knowing my itinerary can and will likely change helps me prepare for the inevitable missed training session. It also helps alleviate the guilt that most of the time accompanies the missed training session!

A Few Pros of Training While Traveling

Exploring
I love a long run in a new-to-me city or town – more so if it’s first thing in the morning. Mindful of traffic and pedestrians, it gives me the opportunity to really dive into the sights/sounds/and smells of that particular place. It also provides a chance to explore some tourist areas (without overcrowding) and run down the roads less traveled. I find I also take tons of pictures I might not have been able to otherwise.

Local eateries
Next to a cold glass of water, there’s nothing better than a delicious post-training coffee! Going for a run or bike in a new city allows me to find a coffee shop in my route that I can go back to later. It’s actually one of my favorite parts of training while traveling, as it makes me feel like a local to the area! It’s also an opportunity to try local food such as delicious homemade pastries.

Local running clubs and athletes
I think it’s a great idea to reach out to local running clubs of the cities you’ll be visiting – especially if it’s an extended trip. Not only will you get to run with locals through local streets, you’ll also have the opportunity to network and meet other runners from around the world.

The awesome feeling of sticking to the plan
I love the feeling of completing a training session in a different city. It energizes me and makes me feel ready to take on the day. Bonus points if I’m running through some awesome landmarks or tourist spots I otherwise wouldn’t have known about.

A Few Cons of Training While Traveling

Fatigue
Ideally, I’m taking vacation time to rest and unplug, so training while on vacation might go against that plan (though I’d argue training sometimes does equal rest, at least mentally!) and lead to more fatigue than usual.

Getting lost
You’d think with the tech we carry in our pockets, this one is next to impossible… but it happens! One time I realized I got lost while on a run, thinking “well I have gps on my phone, no big deal” – until my phone’s battery died and I was faced with finding my way back to my hotel the old-school way asking for help and directions. Slowly but surely I made my way back to my hotel.

I realized later there were plenty of streets I didn’t pay attention to as I was instead taking photos during my run. All that to say, it’s good to double-check that you either have enough battery, a gps watch, or remember to pay attention to where you’re running to make sure you’re back where you started! In my case too, large landmarks helped. I remembered our lodging was next to a large, city-centric church, so I figured “as long as I run in that direction, I’ll get back to my hotel”.

Long training and nutrition
I’ve forgotten to pack gels and whatnot before. I then find myself seeking something to eat and drink during my long run at the last minute. Not my most well thought out plan! I try to counter this by making sure I pack nutrition (gels, salt, etc.) first thing in my luggage along with the rest of my gear.

Some Parting Thoughts

If you can fit in the time to train, I recommend you go for it!
There’s a lot of awesome pros and benefits to it. But, if you can’t, don’t sweat it. Sometimes not training has me questioning my race-readiness. In times like these, I repeat a quote I like: “one hot day does not make a summer!” One week of missed training will not undo months of consistent sessions. If anything, (I’ve also found myself) it might actually be for the best! Anecdotally, several of my best race times were after long, unexpected rest periods. You might surprise yourself and come back feeling even more ready for the next big training week.

I always check in with family or travel buddies when training anywhere away from home.
It’s simply a good practice! Letting them know when to expect you back, what route you’ll be taking, and if you’re planning any stops is always a good thing. I also like to stay on top of personal safety. A few callouts like being aware of traffic, pedestrians, and just a good general awareness of your surroundings such as avoiding dark and unlit areas goes a long way.

Again, try to not sweat the unexpected
Things can and will go sideways when traveling so plan for the unexpected by anticipating it. If nothing happens, then fantastic – you’ve got time back in your schedule! If a delay does occur, well, you’ve made contingencies and are prepared for it.

Another reminder to pack training gear first and don’t forget the essentials
Lists help a ton! A simple note on my phone helps me list everything I need to take, and then scratch out everything I’ve already packed. It also helps when returning home to make sure I don’t forget anything.

Lastly, enjoy the trip, the training, the personal time, the work time – whatever type of travel you find yourself in, try to enjoy it as much as possible!

I hope this post has provided useful info to help you conquer your training plan during your next trip. Through trial and error you will also find what works best for you. I have friends who say vacation time is sacred unplugging time, and that’s absolutely valid. I have other friends who say vacation time is when they enjoy training the most – completely valid too. Whatever works best for you!

Do you have any tips and tricks you’d like to add that help you train while traveling? Share them in the comments below!

As before and always, thank you very much for reading.

I appreciate you being here, and wish you the best in all your journeys!!

Fortitudine Vincimus

triathlon_ram

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