7 Tips for Staying on Track with Ironman Training While Traveling
7 Tips for Staying on Track with Ironman Training While Traveling
I went to Philadelphia last week for 4 days and I was a little nervous about missing my workouts since I am actively training for a few events this summer and into the fall. I knew I wouldn’t have access to a pool but there was a Planet Fitness not far from our hotel as well as a hot yoga studio.
This was my strategy:
I did my long ride for that week the day before we left for our trip. I also went for a swim that same day to stay on top of it since I knew I wouldn’t have time or access to the pool with such a hectic schedule. The easiest sport to do anywhere is running and if you have access to a gym chances are there is a spinner bike and treadmill. I took advantage of the hot yoga studio being so close and was able to get in my mobility work. We ended up getting to the gym twice while we were there so I was able to knock out 3 workouts in 4 days. Not too bad!
As an Ironman triathlon coach, I understand the challenges that come with maintaining your training routine while traveling. Whether you're on a business trip or a vacation, it's crucial to find ways to stay on track with your workouts, even when you're away from your usual training facilities. Here are some tips to help you make the most of your training while on the road:
Be Flexible with Your Schedule: Traveling often means unpredictable schedules and limited time. Embrace flexibility and be prepared to adjust your training plan accordingly. You may need to shift your workouts to different times of the day or modify the duration and intensity based on your availability. I give my athletes who travel for work a lot of flexibility to adjust as they need to because if I didn’t, they probably wouldn’t get to work out at all.
Call Ahead and Research Your Hotel Location. I highly recommend scoping out the area of your hotel before you get there. Check the surrounding areas for pools, gyms, and safe places to run. Most hotels offer fitness centers equipped with basic exercise equipment. If you don't have access to a pool for swimming, make use of the gym for band work or strength training. Throw some resistance bands into your suitcase- these are perfect for on-the-go workouts that target key muscle groups used in swimming.
Explore Alternative Options: If you're missing your bike, check if the hotel gym has a Peloton bike available. Peloton offers a variety of cycling classes that you can stream and ride along with, providing a great substitute for outdoor cycling. It's a fantastic way to maintain your cardiovascular fitness and cycling endurance while traveling.
Go Outside and Run: Running is one of the easiest exercises to do while traveling. Lace up your running shoes and explore the streets or nearby parks around your hotel. Running allows you to discover new places and adds an element of adventure to your training routine.
Stay Consistent with Strength Training: Don't neglect strength training during your travels. Many gyms offer day passes for visitors for about $15-25, and sometimes your hotel has an agreement with a gym across the street for hotel guests. You can also opt for bodyweight exercises that require minimal equipment and do these outside at a park. Focus on exercises that target your core, legs, and upper body to improve overall strength and prevent injuries. Here’s a great body weight workout you can do at a park with zero equipment: https://youtu.be/Ipt7m0LeHag?si=YDyRHmsNXRuvxrmp
Plan Ahead and Pack Accordingly: Before your trip, plan out your workouts for the week. I mean in detail- like what am I doing Monday, Tuesday, Wednesday, etc. Pack any necessary equipment, such as resistance bands, running shoes, or cycling shoes, to ensure you have everything you need to complete your workouts. Having a plan in place will help you stay focused and motivated to stick to your training plan.
Stay Hydrated and Well-Nourished: Traveling can be exhausting, so remember to prioritize hydration and nutrition. Drink plenty of water throughout the day, especially on the plane, and choose nutritious foods that fuel your body for optimal performance. Pack healthy snacks like nuts, fruit, or protein bars to keep you energized between meals. Steer clear of junk food and processed snacks and drinks.
Remember, consistency is key when it comes to triathlon training. Even if your workouts look different while traveling, staying active and maintaining a routine will help you stay on track towards your race goals. With a little creativity you can make the most of your training no matter where your travels take you. Safe travels and happy training!
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Mary Timoney
Ironman University Certified Coach
USA Triathlon Certified Coach
USA Cycling Coach
ACSM Trainer
