Racing on the Road
Summer is a time of travel for many people and as a fitness advocate maybe you enjoy taking your exercise on road. A number of people do this by traveling to a specific destination for an event or looking up an event in a place they may be visiting.
While I haven’t yet traveled to a location to participate in a specific event, I have taken part in some events in the midst of a trip. Travel can take a lot of out of you even if you do it often and enjoy it quite a bit. It can be physically taxing on the body and in order to perform to the best of your ability whether it be in running, cycling, walking, or swimming, special care must be taken to stay healthy.
Here are a few tips to keep in mind if you are racing during your summer travels.
Arrive early. Get to your destination a full day prior to an event if at all possible. Two days prior would be ideal. This allows you to get used to your new surroundings, adjust to any time zone changes and get adequate rest before the event.
Pack your snacks. Road trips make it easy for you to pack healthy foods for meals and snacks during your travel. If you are flying, this will take a bit more effort. Load up on items such as nuts, seeds, whole grain breads, whole fruits and dried fruits. When you need an energy boost turn to your packed snacks and avoid high sugar, high fat options from vending machines and newsstands.
Overcome the challenge of finding healthy meals. Finding a meal that is truly healthy when you are traveling is difficult for even the most informed person. While calories may not be a concern at this point in your training excessive sodium and heavy fats probably are. Choose salads with lean proteins sources and olive oil based dressings. Choose simple basic nutrients such as a steak, baked potato and steamed vegetables. Try pasta with lean protein that is mixed with a fresh red sauce or steamed vegetables. All provide the nutrients you need with few of those unhealthy components you don’t.
Stay hydrated. Travel, especially air travel, can be dehydrating to the body. Always have a water bottle with you so can sip throughout your journey and replace the fluid your body may be losing which could affect your performance in an event a day or two later.
Take a break. Whether you are driving or flying, get up and stretch regularly. Take advantage of rest stops and do a full, lower body stretch while you take a break from the car. Walk around airports as opposed to sitting during your entire layover. The circulation and stretching will help prevent muscles from getting tight and uncomfortable.
Sleep well. This is easier said than done when you are in unfamiliar surroundings whether it is a hotel or a relative’s guest room. Prepare for a good night’s sleep by avoiding caffeine and exercise several hours before bedtime. Take along an eye mask and ear plugs to block out light and any unfamiliar noises that may keep you awake.
While you can’t control all factors when you are traveling you can take steps to preserve and renew your energy. Healthy foods, adequate fluid intake and restful sleep will help you to be prepared for your upcoming fitness event whether you’ve traveled five miles or five hundred.
Photo by the ignitionpoint.co.uk
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