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 all over the world 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 yr to compete. I prefer to suppose I’ve gotten fairly good at dealing with the bumps alongside the best way—together with learn how to arrive at my vacation spot feeling as recent as doable. The truth is, 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 1000’s of individuals fly in. Greater than 4,600 athletes flew to London from the U.S. final yr to run the London Marathon, and greater than 650 folks made the trek from Australia. The ladies’s Ironman World Championship had 65 nations represented this yr, with North American athletes making up 36% of the practically 1,500-athlete discipline.
Associated Tales
Clearly, a “racecation” is certainly a factor. However in contrast to touring for a pure trip, touring to a race or competitors comes with a singular set of stressors: packing the fitting gear, sustaining your most popular weight loss program, and making certain your thoughts and physique are prepared for the day of the occasion. This may be troublesome when touring is already quite a bit to handle bodily and mentally.
These are my high journey ideas for trip races, so to take all the fitting 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 properly sufficient to compete. I discover that my ankles, calves, and hamstrings really feel a lot better getting off a flight after I’ve worn compression garments.
Two of my favourite objects 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 severely
A part of being able to compete is having a very good headspace earlier than and in the course of the large day. Just a little 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 after I traveled, however most of these aren’t noise-canceling, so I might be subjected to the background noise of others’ conversations, infants crying, or airplane workers attending to different passengers, all of which restricted my potential 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 in case you are simply bothered by extraneous sounds, these will guarantee you may get into “race mode” with few distractions.
I additionally carry an eye fixed masks with me on each flight. I usually sit in an aisle seat which suggests I wouldn’t have management over the window shade, so having the ability to cowl my eyes after I need to get some shuteye is important. I take advantage of an eye fixed masks I received 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’ll be able to’t keep your most popular hygiene habits. Packing a small dental care equipment with a single-use toothbrush (I just like the Colgate Wisps), some floss, and airplane-sized mouthwash brings me lots of consolation. I additionally all the time pack just a few 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 after I’m really sitting at a grubby airport gate!
3. Be considerate about hydration and vitamin
When touring for a contest, it’s unwise to alter up your weight loss program an excessive amount of beforehand. The very last thing anybody needs 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 just a few 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 made out of 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 personal reusable water bottle so that you need not 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 generally is a good change from ingesting a nonetheless water.
- Misfits protein bars: I’m extraordinarily specific 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 just a few so to eat one thing that may fill you up as a substitute of counting on carbs and fat, which are usually extra widespread at airports and on planes.
- Dried fruit: Nobody actually likes to speak about this matter, however sustaining common bowel actions when touring could be extraordinarily worrying—much more so when you could have an athletic occasion arising. I prefer to carry some dried fruit with me after 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 complete bag of dried fruit in a single sitting—that may have the alternative impact.
4. Transfer at any time when doable
Touring could be tiring and it might be tempting to sit down at any time when a chair presents itself, however this may be your worst enemy on a protracted journey for a trip race.
Staying seated for too lengthy could cause your hip flexors, hamstrings, and low again to tighten and turn out to be stiff, which isn’t preferrred 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’ll have gotten an odd look or two, only a few folks discover or care.
After I take long-haul flights, I make it a precedence to stroll up and down the airplane aisles just a few 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 by my decrease legs.
Some folks take this to the subsequent stage 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!
In fact, finally settling down for some sleep or to eat is to be anticipated, however in between flights or if you’re feeling up for it, ensure motion stays a precedence.
5. Set your expectations accordingly
Nearly as good as the following pointers could also be, there isn’t a solution to get round the truth that touring is difficult on the physique and thoughts. There are such a lot of bodily and psychological stimuli that it may be laborious to tune all of them out, even for essentially the most seasoned traveler.
When doable, I plan on arriving at my racecation vacation spot just a few 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 keep 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 just a few good meals into your pre-competition schedule.
Apps like Calm or Headspace supply nice travel-related meditations to assist mitigate the exhaustion you might really feel because of your journey. Moreover, they provide beautiful bedtime tales that will help you go to sleep. I carry my mini white noise machine with me on each race journey I take. The machine makes any lodge or AirBnb really feel slightly extra like dwelling.
There isn’t a solution to completely remove the results of journey in your psyche, muscular tissues, and joints, however it’s totally doable to mitigate how drained and anxious you are feeling. With slightly further planning and care, you, too, can arrive at your vacation spot able to set your subsequent private greatest.
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