Keeping up a consistent training schedule
is especially tough for the many D.C. area triathletes who travel for work. Jet
lag, irregular sleep, lack of access to training space, packed schedules, and unusual
or unhealthy food can threaten months of good training. (In this slowtwitch
blog Jordan Rapp writes that stress is stress, i.e. work anxiety or exhausting
travel tax your body even if you don’t get in a workout.) I work in
international development, which takes me on overseas trips of 2-3 weeks a few
times a year. A unique “training” experience on a recent trip to Botswana got me
thinking of some strategies I’ve learned on my own and from friends:
1. Use whatever resources are
available. Many international hotels have a gym or
pool, however small or hard to find. That can be the only option if safety
concerns keep you inside. In West Africa for three weeks, I hit the treadmill
the first week when I had access to one, focusing on intervals to keep me
mentally engaged; then I swam every day. In Haiti the two weeks before my first
race of 2011, I water-jogged in the tiny guest house pool, did strength
training in my room, and hitched a ride with coworkers one day to crank out 7
miles on a hotel treadmill while they got massages. If you’re near an ocean or
lake, by all means get in an open-water swim!
2. Look for social
opportunities. Check with local running stores or
tri/bike shops ahead of time about weekly group workouts or ask a gym about a
day pass and join a class. A friend travels every other month to the same city
and plans travel around a favorite running store’s Wednesday group runs. Maybe
a co-worker traveling with you would love a running buddy. In Botswana last
month, our office manager invited me to an aerobics event; it turned out to be
a six-hour, 500-person “fitness carnival.” At a gala dinner after, a Ministry
of Tourism rep sang praises of the aerobics community for combating heart disease
and obesity and strengthening social ties. I had a killer workout that broke up
my training routine and learned about the culture from like-minded “fitness
enthusiasts”—way better than the stationary bike!
3. Modify your training plan
to be realistic. As amateur triathletes, our day
jobs sometimes take us away mid-season. Try to adjust your training plan based
on what you’ll actually be able to get done so you’re not stressed about missed
workouts. Plan a recovery period or even a mid-season break to coincide with
travel. If you can only swim, zero in on technique and do some high-yardage
days. You can do strength training anywhere with no equipment. One advantage of
triathlon is you have many things to work on.
4. Bring water and healthy
snacks everywhere. Unless you’re lucky enough to
fly business class, airplane food is not high on the nutrition scale, and water
comes in 4oz servings. Eating out can take a toll too. I bring a water bottle
and fruit or energy bars everywhere I go in case I’m stuck with no food—or with
goat meat and French fries. Look for a grocery store to get familiar foods (and
save some money). Ask coworkers about healthy eating options or do a Google
search. Vitamin C, Echinacea, Airborne etc. can help fend off airplane germs.
5. Keep moving. Sitting for hours on cramped planes and in airports is not only
detrimental to training but actually dangerous.
If you get to the airport early, walk as much as possible before boarding. Get
up at least every two hours on flights, even just to stand and stretch, and
change position in your seat. Compression socks are also a huge help). Once
arrived, if you’re in long conferences, consider standing at the back wall for
periods and walk the hallways on breaks.
6. Get creative. If you’re likely to be going out for dinner or drinks with
coworkers, try early morning workouts. Consider a bike bag (buying or
borrowing) if you travel a lot and to bike-friendly places. You can make
oatmeal in your room if you have a kettle or coffee maker and use plastic
utensils from the plane or hotel restaurant.
Or do it like
Trevor & Heather Wurtele: buy an RV and live like nomads. J
Share
your travel tips for triathletes!
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