Our blog this week comes from the newest member of the Trivelo triathlon blog team and our first international triathlon blogger! Tanakorn is a freelance writer & ironman 70.3 specialist having competed across the globe at this distance 11 times . He also juggles a day job meaning long hours and many nights away from home. All of which make him the perfect subject matter expert for this weeks blog that responds to the challenge many face of how to squeeze in training while accommodating plenty of business travel hours. You can find out more about Tanakorn on his own blog where he writes about training and racing across the continents.
Travelling can be fun but is exhausting. Not to mention travelling across time zones, getting ready to work and finally preparing your body and mind for a training session.
With a major race of this year’s season approaching fast what can you do? As an amateur athlete you still have to work that means often needing to fly and manage long working hours. Training becomes a real headache in your schedule.
Training with a goal to achieve a real result works best. You probably already know this but still can’t make it fit with the busy schedules many of us face.
Today I have 5 tips for you about how I manage myself to be able to train, race, work, travel happy and stay healthy.
1. Think & Plan ahead
On your next trip, which sport could you do? What equipment will you need? Where could you go? What weather conditions will you face for outdoor sessions?
It is better to have all those answers before you start packing your bag. It is even better to have some spare equipment or plans in case you cannot follow the main plan.
Before you travel next time, think and plan ahead.
2. Train with specific purposes.
You are standing in front of hotel gym’s treadmill. It is 6 am. You have 2 hours before pick up time for meeting. Then you start thinking and wondering. What should I do ? Sounds familiar?
I used to have this kind of scenario. I do make sure that I will not have it again. Why? Because when you travel, your time is so limited. It is much better to have a specific plan in mind before you start every training session. Otherwise, your limited time will be used for unspecific purposes. Wasted, pondering what to do.
This is absolutely not something you expected to happen on your race, is it?
3. Resting is also your training session.
When you travel, especially by plane, you put a bit of pressure and stress on your body. This truth is also applicable with training. What happens when you fly and train without a proper rest? Your body will stop responding and adapting to any stress that comes from exercise. Finally, it will shut down like you pulling out the plug. Have a good sleep, wake up early and fresh then train with purposes for your specific goal. Sounds great? Let’s try!
4. Refuel correctly
What and how would you prepare if you had 2-3 hours endurance session tomorrow? Nutrition is one of the most important elements in endurance sports. All the food and drink you have before, during and after training session are all the vital components.
All of these items below are how I prepare for two hours morning session.
•Eat food which has a good source of carbohydrate for dinner.
•Allow plenty of time for your body to digest and absorb.
•Drink enough water and have a light snack before session.
•Carry energy gels or bars for fuelling during session.
•Having breakfast as soon as possible after training.
These preparations are very simple and manageable and I believe you can try applying these in every situatuation.
4. Use the great outdoors & let your body do the work
Below is what happen when you fly 6-12 hours.
You will travel across 2-6 time zones. You will face different weather conditions and seasons at your destination. Your sleep pattern will be disturbed. Your body clock will have to re-adjusted for a new time zone.
You have 24-48 hours at this new environment and you have 1-2 training sessions. What would you do?
Here are my suggestions to combat this:
•Exercise outdoors at day time.
•Eat heathy and real food.
•Drink coffee only in the morning.
•Big meals should be reserved for breakfast and lunch
The purpose of these suggestions are to let you have a better sleep at night time. Then your body could adapt better for new environment and stress in training session.
All of these tips are based on my personal experiences and I hope it could be helpful when you travel and train.
All in all, the most important in endurance sports success always comes from consistency training with specific plans for a realistic goal.
Let’s go out and train!
Tanakorn – blogger, triathlete, traveller