I’ve been competing in Ironman triathlons, the place you swim 1.2 miles, bike 112 miles, and run 26.2 miles in in the future, for practically 10 years. Ironman races happen world wide and I’ve accomplished 13 of them, together with making my age group podium 9 occasions and attending the Ironman World Championships in each Kona, Hawaii, and Good, France.
For each Ironman and shorter-distance triathlons, I find yourself taking greater than 30 flights a 12 months to compete. I prefer to suppose I’ve gotten fairly good at dealing with the bumps alongside the best way—together with easy methods to arrive at my vacation spot feeling as contemporary as doable. In actual fact, I wrote this text from an AirBnb in Good, France, as I ready to race within the 2024 Ironman World Championship.
And I’m not the one one who goes to vacation spot or trip races: Competitions all around the world see hundreds of individuals fly in. Greater than 4,600 athletes flew to London from the U.S. final 12 months to run the London Marathon, and greater than 650 individuals made the trek from Australia. The ladies’s Ironman World Championship had 65 international locations represented this 12 months, with North American athletes making up 36% of the practically 1,500-athlete discipline.
Clearly, a “racecation” is certainly a factor. However not like touring for a pure trip, touring to a race or competitors comes with a singular set of stressors: packing the best tools, sustaining your most well-liked food regimen, and making certain your thoughts and physique are prepared for the day of the occasion. This may be tough when touring is already rather a lot to handle bodily and mentally.
These are my prime journey suggestions for trip races, in an effort to take all the best steps to be sure to are as prepared as doable to hit the bottom working (actually) when you land.
1. Put on compressive garments
Whereas it might be tempting to put on your loosest, most pajama-like garments when taking a multi-hour journey, that outfit is not the only option for athletic efficiency.
As an alternative of unfastened loungewear, go for compressive clothes, together with compression socks. Compressive clothes can stop muscle and joint swelling from journey and can assist with blood move, each of that are key to creating certain your physique feels effectively sufficient to compete. I discover that my ankles, calves, and hamstrings really feel significantly better getting off a flight once I’ve worn compression garments.
Two of my favourite gadgets are tall compression socks from CEP and leggings from compression attire firm 2XU. I put on each on practically each flight I take to a race, and as a bonus, each maintain me heat in these chilly airplane cabins.
2. Take self-care significantly
A part of being able to compete is having a great headspace earlier than and in the course of the large day. Somewhat little bit of self-care goes a great distance when touring to a contest. Feeling well-rested, mentally calm, and never lined in what I name “journey grease” could make all of the distinction.
I used to solely take tiny earbuds with me once I traveled, however most of these are usually not noise-canceling, so I might be subjected to the background noise of others’ conversations, infants crying, or airplane employees attending to different passengers, all of which restricted my capacity to sleep and chill out en path to my vacation spot.
Now, I take noise-canceling headphones with me on each journey, particularly through airplane. I personally use Sony-brand headphones, however any high quality noise-canceling headphones work. They’re an funding, with most within the $300 vary, however if you’re simply bothered by extraneous sounds, these will guarantee you may get into “race mode” with few distractions.
I additionally deliver a watch masks with me on each flight. I usually sit in an aisle seat which suggests I do not need management over the window shade, so having the ability to cowl my eyes once I need to get some shuteye is crucial. I take advantage of a watch masks I obtained throughout a flight improve, however I’ve additionally heard nice issues about Manta eye masks.
And simply since you are touring doesn’t imply you may’t preserve your most well-liked hygiene habits. Packing a small dental care package with a single-use toothbrush (I just like the Colgate Wisps), some floss, and airplane-sized mouthwash brings me lots of consolation. I additionally at all times pack a number of Klean Freak physique wipes to present myself a mini face scrub. The peppermint and tea tree scents make me really feel like I’m at a spa even once I’m truly sitting at a grubby airport gate!
3. Be considerate about hydration and vitamin
When touring for a contest, it’s unwise to vary up your food regimen an excessive amount of beforehand. The very last thing anybody desires is a abdomen ache or gastrointestinal misery earlier than or throughout their large occasion.
I by no means plan on relying solely on the meals on the airport or on the airplane—and even at my vacation spot! There are a number of merchandise I do know I want to pack in order that I get sufficient electrolytes, fiber, and protein earlier than my races.
- Skratch Labs particular person hydration packets: I just like the merchandise from Skratch Labs—and even use them throughout my triathlons—as a result of they’re constructed from actual meals and aren’t too candy. I’ll pack upwards of 10 particular person packets to make use of on the airplane and at my vacation spot in order that I can guarantee I get sufficient electrolytes earlier than a race.
- Polar Bottle or Bivo water bottles: Plan on packing your individual reusable water bottle so that you needn’t buy an over-priced single-use bottle on the airport. I like these as they’re pretty indestructible and maintain drinks moderately chilly.
- Precision Gas & Hydration tablets: I additionally like Precision Gas & Hydration’s electrolyte tablets as a result of they’re extraordinarily gentle on taste and are additionally effervescent, which could be a good change from consuming a nonetheless water.
- Misfits protein bars: I’m extraordinarily explicit about protein bars as I hate the chalky aftertaste that so many depart you with. I like Misfits as a result of they’re satiating, not chalky, and are vegan, too. It doesn’t matter what protein bar fits your fancy, I like to recommend packing a number of in an effort to eat one thing that can fill you up as a substitute of counting on carbs and fat, which are typically extra frequent at airports and on planes.
- Dried fruit: Nobody actually likes to speak about this matter, however sustaining common bowel actions when touring will be extraordinarily hectic—much more so when you could have an athletic occasion arising. I prefer to deliver some dried fruit with me once I journey for races as a result of the fiber in dried fruit typically helps maintain my journeys to the toilet common and is much less dangerous than taking a laxative. Simply be sure to don’t eat a whole bag of dried fruit in a single sitting—that may have the alternative impact.
4. Transfer every time doable
Touring will be tiring and it might be tempting to take a seat every time a chair presents itself, however this may be your worst enemy on a protracted journey for a trip race.
Staying seated for too lengthy may cause your hip flexors, hamstrings, and low again to tighten and grow to be stiff, which isn’t superb for any athletic endeavor.
Even when at an airport gate, stroll round and don’t be afraid to do some stretches or dynamic actions like lunges or squats earlier than boarding your flight. I do that on a regular basis, and whereas I could have gotten an odd look or two, only a few individuals discover or care.
After I take long-haul flights, I make it a precedence to stroll up and down the airplane aisles a number of occasions each couple of hours or so. I additionally do calf pumps at my seat (flex your ft down and up) to maintain the blood flowing via my decrease legs.
Some individuals take this to the subsequent degree and can even run up and down the airport terminals to maintain their pre-race prep on observe. If it floats your boat, go for it!
After all, finally settling down for some sleep or to eat is to be anticipated, however in between flights or whenever you’re feeling up for it, be certain motion stays a precedence.
5. Set your expectations accordingly
Pretty much as good as the following tips could also be, there is no such thing as a strategy to get round the truth that touring is tough on the physique and thoughts. There are such a lot of bodily and psychological stimuli that it may be exhausting to tune all of them out, even for essentially the most seasoned traveler.
When doable, I plan on arriving at my racecation vacation spot a number of days forward of my competitors in order that I can take a day to nap, get my bearings, and get again on observe with my vitamin and hydration plans.
And bear in mind: It’s regular to really feel not-so-great for a day or so after touring. Give your self grace and attempt to plan a nap and time for a number of good meals into your pre-competition schedule.
Apps like Calm or Headspace provide nice travel-related meditations to assist mitigate the exhaustion chances are you’ll really feel because of your journey. Moreover, they provide beautiful bedtime tales that will help you go to sleep. I deliver my mini white noise machine with me on each race journey I take. The machine makes any lodge or AirBnb really feel a bit of extra like house.
There isn’t a strategy to completely get rid of the results of journey in your psyche, muscle tissues, and joints, however it’s solely doable to mitigate how drained and anxious you are feeling. With a bit of additional planning and care, you, too, can arrive at your vacation spot able to set your subsequent private finest.
