Traveling To Train: The Cadence Kitchen
Introduction by Anna Maria Diaz-Balart
Words by Lori Nedescu of The Cadence Kitchen
Many serious athletes travel during the off-season to increase their training. This might be a cycling training camp in a warmer location, or heading to a more extreme winter climate for some intense cross training. Either way, nutrition needs to be a factor you focus on. Traveling is generally stressful on your body and training trips tend to be more mileage and intensity than a normal training week. If you are traveling to train, then you need to take it seriously and pack some essentials in your luggage. Here we will look at a few key areas to focus on to get the most of your upcoming training trip.
QUICK TIPS TO TRAVELING TO TRAIN
- Pack your bags like you want to be active! Always bring more than you think you’ll need.
- Do not let your watch take away from enjoying the new area. Forget about paces and soak up your surroundings.
- Carry a map and reference Google often for area tips and weather conditions.
- Have ID and cellphone with you. Notify someone of your planned route.
- Plan to ride through an actual town or two in order to fill up with water. There might not be any gas stations or drinking fountains or other modern conveniences on your route otherwise.
- When finished with your training, remember to recover and refuel before skipping off to your next fun vacation activity.
- If you're staying away for a long training camp, pack a scale if possible. It is important to monitor your weight for hydration and energy. Training camps are not the time to loose weight; you want to aim to stay your pre trip weight.
- Pack your personal key nutrition items.
- For example, I am Gluten Free and hotel breakfasts typically do not offer the grains I need for morning workout carbohydrates. So I always pack some 'to-go' oatmeal cups and granola. Bars are also helpful to pair with the milk, oj, and bananas typically offered.
- If you are accustomed to a certain product while training, bring it with you. Camps or trips with lots of activity are not the time to experiment with new food/drink.
- If you have a kitchen, it is easier to prepare balanced meals. Stop at a local grocery and stock up.
- Trips and training cause extra stress and inflammation on the body. Include antioxidants and anti-inflammatory foods; berries, turmeric, spirulina powders, etc.
- Only have a mini fridge? Get the essentials! Milk, juice, hardboiled eggs, etc.
- No fridge to use? Plenty of items are shelf stable. Boxed milks, pasteurized coconut water, nut butters, trail mix, fruit...
- Stay as stable as you can with meal times and intake amounts.
- Choose healthful items if eating out.
- Pack extra individual baggies and even a Tupperware so you can bring extra food along with you.
- Carefully monitor your hydration. Use urine check as an easy reference.
- Long flights are dehydrating. Bring an empty bottle in your carry-on and fill it before getting on the plane.
- Increased alcohol consumption will work against you. Try to abstain from alcohol during intense training trips, if you do imbibe, add sparkling water to cocktails, stick with beer or wine, and try to match each beverage with water intake.
- Carry water at all times. Aim to sip throughout the day.
- Consider adding an electrolyte tablet. They are easy to pack! I love Nuun but there are many options available.
- Try adding more liquids to each meal.
- Smoothie at breakfast.
- Soup at lunch.
- Coconut water snack.
- Afternoon tea.
- Treat yourself to bottled mineral water with dinner.
- Riding in unfamiliar areas can leave you not knowing where to refill. Map out water stops during your workouts in advance; look for cafes, gas stations, etc.
- Pack a hydration pack and/or extra bottles. Even if you do not normally carry one to ride, run, ski, etc… you should plan to!