Training on the Road

Traveling makes it hard to stick to your training plan. Changing schedules, different meals and being away from your sports equipment and training partners can take its’ toll on your fitness level. Unfortunately, I’ve been in this situation more than I’d like over the past several years! The following recommendations have worked for me in my attempts to maintain fitness while traveling extensively.

1. Find simple training activities that you can do nearly anywhere

Kayaks and paddles are difficult to transport on your business travels. Running is at the top of the list while away from your boat. All you need is a pair of running shoes. A good hat, long sleeve shirt and perhaps tights allow you to run in nearly any weather. If you have access to a swimming pool, then all you need is a Speedo and a pair of goggles. Many hotels also now have fitness rooms where you can use cardio equipment and weight machines.

2. Try to get in some training every day, or at least every other day.

I’ve found the best time to train is early in the morning. If you put if off until later in the day, meetings often run overtime, you get invited to an early dinner, etc. Even with the best intentions, I’ve found that afternoon and evening workouts usually end up getting skipped.

3. Train at the right intensity.

If you’re only able to get in 30 minutes, then get the most out of it by putting in a good effort. Bring along your heart monitor to check your intensity. Tired from the previous day? Don’t worry – in that case, leave your heart monitor in the room and just train at a nice steady pace. Even a slow relaxing run is better than doing nothing. I find that I usually feel better and am more energized if I am able to get in some sort of exercise. An added benefit is that exercise will help you adjust to jet lag. Exercise relaxes you and makes you just tired enough at the end of the day that you’ll find it easier to adjust to a new sleep schedule.

I've used an old Concept 2 rowing ergometer at our factory, where I'll stay for two weeks or more at a time. I generally train 30 minutes on this every other morning, with sets of pull ups (off some support bars for laundry lines) and push ups afterwards. On alternate days, I go for a 30 minute run followed by abdominal crunches. If I’m lucky, I’m able to get out on the water and paddle once or twice a week – often testing new equipment off the assembly line.

I notice that my legs are much more tired the first week or two of exercising during a long road trip. With lots of paddling at home, the majority of my training sessions are upper body oriented. Traveling, I do mostly lower body work. Still, when I get back home, I find that I’m able to jump in the kayak and paddle much better than if I had taken the entire time off from training!