Triathlon: Training Out Of A Suitcase

Written by: Stefan Timms

How many times have you found yourself answering questions with the phrase: “Triathlon is as much a lifestyle as it is a sport”? Triathletes have the benefit, and sometimes curse, of competing in three completely different sports in one race. This makes us quite adept at time management. How do you fit in a swim, a run, work, family life, and time for errands? What if something unexpected arises – what aspect of your life will bend in order to accommodate the unforeseen? Triathlon really becomes part of life, and we love the training and racing, but what happens when you are away from your home? How do you train?

As the world shrinks, and the economy becomes more global, the necessity of travel has never been more prevalent. We are often needed on the other side of town, the other side of the country, or even the other side of the world. These trips, whether for business or pleasure, can be very hard on the tight training regime that we have created in our life. We know our favorite pool and the hours that we are able to swim, but in Italy, do they have a 50m pool anywhere near the hotel? Trying to find out where it is and how to access can cost you valuable time and money, especially if your time is at premium while you are abroad. What do we do when we need to train when we travel, or better yet, we need to travel while we train?

Try not to overdo things. The KISS (Keep it simple stupid) rule applies here. Business travel doesn’t allow for piles of luggage, so don’t think about taking your bike with you. Carry a minimal amount of equipment – you will be thankful for your light load when you are carrying it around the airport, and bring it all in your carry-on. Nothing is worse than the airline losing your luggage, with all your training gear in it. Use your carry-on for your swimsuit and goggles, surgical tubing, a pair of running shoes, a running outfit appropriate to the climate you are traveling to, a pair of bike shorts, and some measurements of your bike. With this equipment you will be able to maintain your fitness while traveling.

Your training should begin at the check-in desk. If at all possible, try to get an aisle seat. Being in the aisle will allow you to stretch your legs and have the ability to get up and walk around without disturbing anyone else. After the plane has completed its takeoff, ask the airline attendant for water, and warn him/her that you will be asking for it quite often. You can also take your own water bottle on if you want. Being on a plane dehydrates you, so you should be drinking more than normal to maintain your hydration levels. Get out of your seat and walk around to make sure that the blood doesn’t pool around your ankles. Also, find a spot in the plane, usually near the back, where you can do some standing stretches. Go back and stretch from head to toe – this will help time pass as well as keeping you loose. The goal of the flight is to arrive somewhat fresh and be ready to continue to maintain fitness while abroad.

Once you have arrived and checked into your hotel, examine the pool and fitness room. Get their hours and determine the equipment available to you. Ideally there will be a stationary bike and a pool that you can do some basic swimming in. IF these exist, then great, otherwise ask the concierge about local gyms and pools that may have these amenities. Even without access to a pool or bike, the equipment you have brought will allow to complete a variety of workouts that will maintain your fitness while away. Don’t look for breakthrough workouts and best times while traveling.

Swim – use your time away to focus on dryland training that is usually neglected while at home. Use your stretch cords to develop strength in the smaller muscles used during swims. You can use specific swim cords with paddles on the end, or just as good is common surgical tubing, for a variety of movements that simulate small sections of your swim stroke. You can also use your time away to do some quality stretching sessions, giving your muscled the attention they deserve. In the pool, especially if it is small, work on technique drills. Perfect your flip turn.

Run – you will be able to run pretty much anywhere this world has to offer, and there is no better way to explore a new place than to run around and discover neat little alleyways and parks that you would never have found otherwise. If in Stratford-Upon-Avon, run home retrace Shakespeare’s run home from Anne Hathaway’s house. If in Paris, run from the Champs D’Elysse to the Eiffel Tower, to the Louvre to the Paris Opera House. Discover amazing runs in the city you are visiting. Explore and be a tourist while getting an early morning run in.

Bike – this may be the hardest discipline to train while traveling. You don’t have your own bike, but that is ok. If you can get on a stationary bike, then use that to practice spinning and drills, but make sure to adjust it to mimic your position as closely as possible (hence the bike measurements). Don’t worry if you can’t find a bike or get in the workouts you want. Running will maintain overall fitness and if there is a gym in the hotel, then you can perform bike specific weight lifting to help build strength. These exercises include squats, lunges, leg press, hamstring curls, and leg extensions, but only do this if you are already versed in strength training.

Traveling doesn’t mean that you can’t train. It means that you have to be creative and set achievable goals for the period of time that you are away. Time away can allow you focus on the details that help improve performance when you get home, and the lower stress on your body from more technique oriented workouts will allow for some muscle recovery to occur. There is always something that can be improved, so be creative in finding ways to make sure that you are always improving yourself. But most of all, enjoy the time discovering some new running routes and making your training partners jealous of the stories you tell them about running through the Roman Coliseum!

Brad Cunningham has been traveling since he was 6 months old, and competing as an elite triathlete for the past 2 years. He has done Shakespeare’s run home, and has explored the alleys of Bogotá, Colombia, but has yet to run through the Roman Coliseum.

Visit Carmichael Training Systems at: TrainRight.com.