Travel Days
Whether you are traveling for work or play, we know that “life” is going to get in the way of the perfect training plan. Its not easy to fit everything in and nor should you try to. Being flexible and adaptable to the week when you are in transit can mean maintaining your fitness and growing in a healthy way. Our coaches have put together these key points and guidelines for you to stay on task and on track!
Training
On days that you are traveling if you can do something every day, great. Keep it as short as needed, a 15-20-minute easy jog is WAY better than nothing. However, if that easy session is going to put you over the edge due to travel fatigue and getting sick, leave it out.
Structure
1) Stay relaxed! After all, it is your time away and business/vacation trip; you don't want to add any more stress. (L-TSS life training stress!) Note that while you are away your sleep patterns will be disturbed on top of the challenges of traveling and training.
2) Stay active (maintain your skills and or energy systems from your training plan). You also are likely to feel better, eat healthier and sleep better by keeping your metabolism high. Bring foods with you that are healthy and can satiate you.
3) Keep it as close as possible to the training plan without stressing if it doesn't fit. If you are part of the ELITE team your coach will be updating your plan to accommodate your schedule. As part of the MENTORSHIP team it will be part of your schedule if it has been given to our coaches prior to the monthly training block. If not stick to the guidelines here.
4) Swim and Bike, in that order prior to leaving, has the priority over the run since you can run anywhere at any time, but a couple of missed workouts is all it takes to start losing your feel for the water. Cycling is always the core of triathlon, so it’s important to keep up with that. If you are training for a run only event, you need only train lighter on travel days.
5) “Back loading and front loading sessions”. With proper planning it may be possible for your coach to overload the bike before you leave or when you return from your travel. Often times our coaches will plan around your schedule and make the stated travel a down week or a rest week.
Long Distance Travel
For intercontinental flights (or flights three hours and longer), be careful not to board the plane too fatigued. Consider the trip itself a hard day of training in terms of how much it takes out of you. Boarding tired increases your chance of getting sick, delaying your return to the plan as you will likely need extended time to recover from the combination of hard training + long flights.
Sitting during travel is also challenging and we at Tristar suggest you get up and move around as much as possible during your plane, train, or automobile journey! A good deep stretch can be helpful as the muscles will tend to shrink on these longer days in one singular position.
Pool and Bike access
Cycling on a gym bike is A-OK. It may be boring but think "fitness maintaince" instead of improvement. There’s no need to go long, 20-30min is enough to keep your biking muscles firing and keep them awake until the next session and or when you return from your trip. If you are planning a more extended trip you may want to discuss with your coach the option of renting a bike.
For swims, do the best you can to find a pool but again if it does not work out don’t stress about it you will have plenty of time to make up a session when you return. The swim is a discipline that can be ramped up over a shorter period of time without much consequence.
We know travel can present many challenges, again the adaptability of the athlete and coach here is what is key to making sure you continue to move the dial forward towards your goals.
Learn more about how to customize your schedule and update your Tristar coach
