In the run-up to my first Highland Games competition in 2023, I spent 16 of 25 days traveling for work. In that time, I took seven flights across three time zones and drove about 1,500 miles. At most destinations, I arrived late, woke early, then stood on hard floors all day with limited chances to drink water. Somewhere in there, I also went to the velodrome for track cycling sprint practice (including an elimination race) and to visit a weightlifting gym for heavy snatches, around lifting & throws practices when I was home.
Despite all that, I made above-average marks in all my Games throws – just two days removed from the last trip, after sleeping on my sister-in-law’s couch.
This is part 2 in a series about being a Road Warrior and keeping your body in good condition despite frequent travel.
Bonus: all these tips help when you travel for competition, too.
Staying Hydrated Is Only The Beginning
In the previous piece, I shared how I avoid dehydration and that fatigue-inducing swollen feeling that comes with it as an athlete traveling frequently. Just not feeling terrible while away from home is a start, but the psychology of being away from home is pretty rough, too.
So I try to bring as much “home” with me on the road as possible. I do that by replicating my favorite routines, so I can get and keep my mind right.
Manage Travel With Routine
When I’m home, having morning coffee or tea while I read, preparing breakfast, and joint mobility are the best possible start to my day. Another cup of tea, foam rolling, stretching, and reading in bed are the best possible finish to my day. So when I travel, I extend my day to maintain these routines.
I need to leave my house 2 hours before boarding time to comfortably clear security and reach my gate. I have also learned it takes me about 75 minutes to do my full morning routine without rushing.
Thus, unless it would involve waking up before 4:00a, I set up my travel day to get up early enough to do all my normal stuff. That almost always means I lose some sleep. I can reduce the loss slightly with prep the night before – chop the onion, set up eggs to be cracked, put coffee grounds in the French press, fill the kettle, lay out my clothes, etc. That saves about 25 minutes. Then I get the food and coffee going in parallel while I do joint mobility in the kitchen. I still get 10 min to sip my drink while eating and reading. Doubling up like this saves another 20 min. So I may be up far earlier than usual and not moving as casually as I like, but knowing I did all the things that start my day comfortably settles my mind before the travel day.
Then, regardless of how late I arrive to the hotel, I do the same things: lay out the next day’s clothes (ironing if necessary), starting the in-room coffee pot (or run water through the Keurig) for hot water for tea, arranging my bathroom kit, then stretching on the floor. My tea tends to come ready as I finish stretching, so I sip tea and read at the hotel room desk. Then I do my typical bed time things before lights out. In a way, this is a distinct hotel routine, but it’s similar enough to my at-home routine that I can sleep easier.
That’s the point of routines – to settle your mind in familiar ways. So I go out of my way to start and end my days on the road as similarly as possible to my days at home.
Next up, we’ll cover controlling your sleep environment so you fall asleep easier and sleep deeper during trips.
Jump to…
- Part 1: Road Warrior Hydration
- Part 2: Road Warrior Routines [you’re here!]
- Part 3: Road Warrior Sleep Hygiene [coming soon]
- Part 4: Road Warrior Exercise [coming soon]