South Africa Race-Cation - Travel Day

Karel knows how much I love international travel (and warm weather) so late this summer, when he mentioned to me that we should participate in Xterra South Africa on January 22nd, 2023 I was excited for the opportunity to visit a new continent.

After a few months of researching, planning and travel hacking, I was able to put together an affordable two weeks to experience the sights, culture, trails, animals, food and people of South Africa. I realize travel is a privilege and we had/have to work really hard to travel but it's something that makes my life feel whole. My favorite type of travel is when I can combine culture and nature - alongside riding my bike in new places. 

If you have a trip to South Africa on your bucket list - or anywhere in this world - I strongly encourage you to start planning. With a bit of saving and a lot of planning, you too can have a life-changing trip.

For those who are curious, here is the breakdown of our trip (I'm pretty proud of myself for planning a 2-week race-cation to South Africa, including a 4-day safari for less than $5000!)

Paid in advance: 
Flights - $1160 per person (main cabin on Delta, booked late October) = $2320 
Airbnb - $594 (7 nights)
Rental car - $445 (Rav4 SUV from Hertz for 8 days)
Flights for Safari - $305 (Safair airline, priority boarding)
4-day Kruger Safari Package - $481 per person (Safari with us) = $962
Garden Court Sandton City - $76 (breakfast for two included)
Xterra race entry - $36 per person = $72
TOTAL = $4774

What was free: 
-No money spent at airports (and we were 11 of them) with lounge accesst thanks to our Amex Platinum Business Cards (which includes Priority Pass membership). 
-Free luggage storage at Best Western while we were away at our Safari. 
-Free night at Best Western thanks to Credit Card points from Capital One Visa. 
-Free shuttle to airport from Best Western. 

Extra money spent during trip (1 USD = 17.6 South African Rand): 
-Uber
-Meals/Groceries
-Tips and donations 
-Souvenirs and gifts
-Enterance fees (ex. hiking, mountain biking)

We left our house/pet sitter and our furry crew around 11:30am on Sunday. It was strange leaving on a Sunday (and later in the day) so it almost felt like a normal weekend day for us. We did a workout in the morning (Karel rode the trainer and I ran) and finished our packing/house cleaning before we were driven to the airport by my mom’s partner Alan. I hired a pet sitter from Rover.com and she stayed at our house for the entire 2 weeks that we were away. 

We arrived early to the airport to give ourself time to check in with our bike bags and to enjoy the airport lounge, thanks to our new Amex platinum business card (with all of our travels this year, I’m seeing if this CC is worth the yearly payment. So far, with our lounge access, it’s well worth it!). There was no line for checking in with Delta for our 2 suitcases and bike bags (with our mountain bikes inside – including Apple air tags on each bike and in our suitcases for tracking) and we were quick through security with TSA pre-check. We got some work done in the lounge and enjoyed a light meal before boarding our plane around 2 for our 2:50pm flight to Atlanta.

It was a quick flight to Atlanta and I watched some of a movie that I downloaded onto my iPad. When we arrived, we needed to go from the B terminal to F so we took the plane train to the international terminal. We waited in line for the Delta Sky Club lounge for around 10 minutes. This was our first time in this lounge and the food was amazing. It was so nice to enjoy “free” food, especially a salad w/ tofu. Although we only had an hour before heading to our gate, we thouroughly enjoyed our time in the lounge (and Karel loved the coffee options with good tasting coffee). 

Around 4:50, the boarding process started for our 6pm flight to Johannesburg. This was home for the next 15 hours - our longest flight ever. Karel was not excited. I sat in the middle seat, next to a nice guy who was visiting his mom for the first time in 6 years. Karel had the aisle. I thought I was booking the front row of Main (behind Comfort +) but turns out there was no bulkhead so my idea to have extra leg room failed through. I should have just booked to aisle seats for us next to one another. Oh well. We had two meals on the plane and snacked on our trail mix that we brought. We each watched two movies and slept on and off. I enjoyed one vegetarian meal that I requested prior to the flight (for some reason they didn't have my request in so they had to search for an extra meal. They do have a vegetarian option with the complimentary meal service but I always request a 'special meal' (which is free) as the options are a lot better - and you get served first. We got up for the restroom and to stretch a lot. Overall, for this being our longest flight so far, it wasn’t too bad. It actually went by rather fast and I think going through the night helped as we were naturally tired and the flight was long enough that we could take a few longer naps.

Fruit, bread, bulgur salad and rice with vegetarian meat, beet sauce and vegetables. 

We arrived to the Johannesburg airport around 2:30pm and had a two hour layover. Because we were on the same plane to Cape Town, we departed the plane for cleaning and stayed in a holding wing. We were provided water and snacks while waiting. We then re-boarded our plane and made the 2 hour flight to Cape Town. I tried not to nap but I caved and fell asleep for a short time. We finally touched down to South Africa on Monday evening around 8pm. It was a long two days of travel but we were so excited to finally touch down on this new continent.

There was no line for passport control so that went by quickly (unlike the time it takes to enter the US) and then we picked up our bags/bikes. We then went to the rental car kiosk to get our SUV from Hertz. We were both very nervous about the driving situation with a right side of the car driver and driving on the left side of the road so for our dark 45 min drive to Gordon’s Bay, I had to remind Karel “left, left!” a lot throughout the drive. We survived. We made a quick stop at the gas station as we were really hungry. This was our first opportunity to try new foods. Karel got some type of meat "pastry" and I got a yogurt drink and a bag of ginger crackers. We were notified by our Airbnb host that load-shedding (shut down of power) was at 10pm so when we arrived just after 10pm, it was pitch dark out. Thankfully the host had a few portable lights for us to use. She showed us around the Airbnb and we were welcomed with a lot of wind – which made for a refreshing night of sleep with our door open (no AC). Surprisingly, we both slept pretty good after falling asleep just after 11pm local time (7 hours ahead of EST). We had a good night of sleep and I woke up around 9am excited for our first official day in South Africa.

The traveling triathlete - going international

One of my favorite things about being a triathlete is traveling for a race. Today, there are so many incredible places to visit so it's extra special when you combine a love for traveling with a love of racing. 

Traveling to another country is not a simple process. Now add in the gear for swimming, biking and running and travel can become a very overwhelming (and expensive) experience.

Over the years, Karel and I have enjoyed many incredible race-cations - Austria, Prague, Canada, Lake Placid and Kona to name a few. Here are a few tips to help you feel more prepared for your upcoming international event.

TRAVEL

• Review your passport to make sure that it won't expire when you are away. Review country requirements for travel.
• Review all airline policies for your bike (and bags) before booking your plane ticket, call the airline in advance to notify them that you will be traveling with a bike and when you arrive to the airport, have printed-out information about bike fees/sizing, etc. Arrive to the airport with extra time (at least two hours).
• Traveling with your bike is not cheap or easy so be sure you educate yourself on how to best travel with your bike to your final destination. Compare prices (and ease-of-travel) with Tri Bike Transport (if available).
• Consider how you will get to your final destination from the airport with your bike, bags and yourself and others. Rental car, bus, van, etc. Reserve modes of transportation in advance whenever possible.
• Always confirm your reservations and arrangements at least two weeks before your travel to make sure there are no mistakes made in your travel itinerary.
• Consider cost vs. ease-of-travel. Sometimes it costs a bit more for an easier travel experience. Do not expect stress free but many times you can plan for a smoother trip by paying for convenience. Budget in advance for your trip so you don't book things last-minute.
• Review your lodging arrangements. Can you eat healthy while dining out or do you have to be creative in your hotel room?
• Always allow extra time. If you think you only need 3 days to get yourself adjusted to a new time zone, give yourself 4. I also recommend to enjoy your race-cation after the race (instead of touring before the race). Give yourself a few days to explore with your family/friends after the race.
• Consider races that are family/friends-friendly so your team is not bored, with nothing to do in an isolated area, in the days leading up to the race. Having a team travel with you can be a very enjoyable experience. You can also use the extra help (ex. driving around/dropping off, cooking food, running errands, etc.) in an unfamiliar environment.
• If you (or family/friends) have dietary/health issues, be sure to be prepared by notifying airlines, lodging, etc. and reviewing/planning as much as you can, in advance.  Have all medications with you.
• Notify your bank (credit card) before you travel so that the 'foreign' charges do not cause your credit card to be frozen. Also, be sure to have a written paper of all emergency numbers to carry with you in case of an emergency. Keep a family member back at home in the loop of where you are each day.
• Make a list of what you need to bring with you as some items may not be available at your final destination (ex. nutrition, gear, etc.). Never make assumptions when you travel. Always be prepared by doing your research. 
• Don't carry all of your cash with you/in one place. Divide up your cash (but still keep on you at all times) in different places in the case you accidentally lose your wallet. 
• Consider the best places to exchange currency, instead of relying on the airport kiosk.

GEAR

• Don't forget chargers and gadgets. Make sure you are prepared for different power plugs and sockets. Don't forget a universal travel adapter. 
• Bring your most important gear items with you on the plane, instead of in your suitcase. It's recommended to have at least one set of extra clothing with you in case your luggage gets lost, as well as swim or run gear so that you can still workout when you arrive if your bike/luggage doesn't arrive with you.
• Pack sport nutrition products in your suitcase and label everything. Double bag your products in case of a spill.
• When packing, make sure to allow extra room for gifts/swag for your return trip. When considering what to bring vs. what to buy when you arrive to your final destination, factor in the exchange rate if you plan to buy something when you arrive.
• Have phone numbers available with you in the case your luggage/bike gets lost or you need to reach your accommodations. 

NUTRITION

• Stay hydrated during your travels, with water and electrolytes. 
• Bring snacks with you during travel, and a few bars (ex. Amrita protein bars - discount Trimarni) for emergency/snack situations.
• Research the typical cuisine at your final destination and nearby grocery stores.
• Be mindful of food and water safety while traveling. Consider how food is prepared when you are eating out in a new country as well as any hidden ingredients that may not be well-tolerated in your nervous/traveling belly. Wait until post race to explore a new cuisine. Depending on the water safety at your final destination, plan to have bottled water with you at all times.
• Eat mini meals every 2 hours to adjust to a new time zone instead of sticking to your normal meal schedule (or grazing throughout the entire day of travel). Do not overdo it on caffeine to stay awake during traveling. When you arrive to your final destination, try to quickly get on the new time zone. Be aware that everyone adjusts differently. Avoid mid-day naps when you arrive. It's better to go to bed early than to struggle to fall asleep.
• Try to follow a similar eating pattern (but in a new time-zone) to your regular routine in your home environment.
• Check the airline/country requirements of what you can/can't bring on to the plane (food). Always have food on you in the case of an emergency (even if you need to purchase at the airport). Never assume your travel will go smoothly without delays. 
• Be firm on your dietary needs and requirements and be confident with your food selections. If a food/meal concerns you, do not eat it. I am all for enjoying a new culture but not at the expense of a body that is not well-fueled or sick on race day. 

MAKE IT FEEL LIKE HOME

• Bring your recovery routine to the new country. Foam rollers, trigger point therapy sets, compression socks, epson salt, etc. to help you stay relaxed.
• Trust your training and your race plan. Don't second guess yourself just because you are in a new environment.
• Review weather well in advance and be prepared for anything.
• If you have a favorite sheet or a sound machine, bring it with you. Familiar is comforting.
• Bring ear plugs and an eye mask to help with restful sleeping.
• Get good sleep to help you feel relaxed and to keep the immune system functioning well.
• Review all course maps, the race week event schedule and any other race details that will give you a more enjoyable and calm race experience.
• Search out safe training environments or train with others so that you do not compromise your health/safety before your race. Use a race forum/social media page to ask questions about the best places to train in the days before the race. Look for a pool option if open water swimming is not available before your race.
• Be sure to thank your team, even if they are not with you in your final destination. Facetime/Skype, call, email - be sure to communicate with those who support you and believe in you. Don't forget to bring home lots of souvenirs for your team.
• Thank your body. You are not able to do what you love to do without your body. Even if things don't seem to go as planned (they probably won't), this doesn't mean that you are doomed for a bad race.
• Have fun!  Life is all about experiences and making memories and how cool that you get to race and travel at the same time! 

Traveling tips for the perfect race-cation

Enjoying the sunset in St. Croix.

Although I consider myself a competitive triathlete, triathlon is an outlet, a stress reliever and an opportunity for me to have my “me” time. Triathlon is much more than the hobby that keeps me healthy and active but it provides me with valuable life experiences. For me, one of my most favorite things about triathlon is having the opportunity to combine traveling and racing - two things that enrich my life. Traveling to a race, although a bit stressful and expensive, can be a fun and exciting experience, filling you with lots of great memories in your triathlon journey and showing you different places and faces. 

Feeling cheesy in route to Madison, Wisconsin. 

When planning your next race-cation, there are a few important considerations that you need to take into consideration to help you minimize the stress and oh-$h!t situations (let's get real here, traveling is not easy-breezy).

My tips below are not requirements but rather suggestions based on our experiences as athletes and as coaches so that you can have the best race-cation experience possible and most importantly, put all your training to good use come race day.

Just lounging around in Mont Tremblant, Canada. 

1. Don't wait to register for your race until the last minute. Not only will you risk your key race selling out but you will likely pay more for waiting until the last minute to register. The earlier you register for a race, the earlier you can start planning for you race. More so, registering for a race commits you to the upcoming journey so you can mentally and physically start preparing.
   
2. Before you register for a race, do your research about the requirements traveling to your race venue (ex. international) as well as projected costs for flights, hotel, etc. Signing up for a race may be inexpensive but the costs can add-up quickly when you factor in the lodging and travel.
   
3. Don't wait to book your lodging! I can't tell you how many athletes wait until a few weeks out to book a place to stay for a race that they registered for 6-12 months in advance. Not only do you risk having limited options near the race venue but you will likely overpay due to your last minute booking. Keep in mind that most places let you cancel (without losing any money) in advance so do yourself a favor and book your lodging as soon as you register for a race. This also goes for rental cars. Flights, however, may increase/decrease in price over the year so you may need to wait until ~3 months out to book an affordable flight.
   
4. For triathletes - review the guidelines for flying with your bike and call the airline ahead of time, letting them know that you will have your bike (at least 2 weeks in advance). Be mindful of the weight limits when flying international versus domestic as well as the price fees for different airlines. Always print out the important details of flying with your special item, just in case you need to help the gate agent with your precious item (your bike is actually a special item - not a oversized item). Other options for traveling with your bike include BikeFlights and Tribike transport. If you plan to fly with your bike, make sure your rental car can accommodate your bike, luggage, you and any other people in the car.
   
5. We all love having our support team at the race but it's important to weigh the pros and cons of traveling with your family versus traveling alone (or with a training buddy or just your significant other/spouse). Race day should be all about you and that includes the time that you need to dedicate to yourself leading up to the race, as you get in the zone and take care of what needs to get done for you to have a great race. For an athlete, the days leading up to a race include a lot of exercising, resting and eating with little time for exploring and entertaining. Post race should be all about your family so consider the best way for you to deliver yourself to a great race day performance and still show your family how much you appreciate their support.
   
6. Traveling to a race can be costly and this brings a lot of stress. But consider the many ways that you can cut down on costs or save money for your upcoming event. Reduce the extra spending on eating out or buying alcohol or put away $50-$100 from every paycheck into your upcoming "race-cation" fund. While staying close to your race venue (within walking distance) may reduce the need to have a rental car or pay for parking, you can't put a price on a stress-free race experience. Spending a little more money on a place that meets your needs close to the race venue may provide you with a great race experience versus saving $50-$200 by staying 20-30+ minutes away. Another way to reduce stress and to cut back on extra spending is to book a place to stay with a kitchen. You can prepare all your meals in your home environment and avoid overpaying for food or eating unfamiliar food. There are many ways to reduce the costs when traveling (like sharing a big house or a hotel room) but this requires you to plan well in advance. Above all - pay for the things that will help you race better.
   
7. Be sure to arrive early to your race. You'd be surprised how quickly the 48 hours goes before a half or full distance Ironman. Although it may feel like you are just waiting around for the race to start on the day before a race, it's important that you arrive to the race fresh and not exhausted from your travels. We suggest to give yourself at least 3-4 days to settle into your race environment so that you can take care of your workouts, food and anything else that needs to be done before the big day. Seeing that your big race was months in the making, don't put yourself at a competitive disadvantage by arriving the day or two before the race and feeling rushed, overwhelmed and exhausted.
   
8. Keep yourself on a schedule in the 72 hours before the race. The earlier you arrive to your race, the easier it is to develop and maintain a routine leading into your race. Consider the new time zone as it relates to sleep, traveling as it relates to digestion, where you will eat, where and when you will do your pre-race workouts and anything else that needs to be on your schedule. You put a lot of work to prepare for your race so don't jeopardize your performance by trying to squeeze in too much in the 48 hours before your race.
   
9. Avoid the freak-out moments by planning ahead. Whereas you may not run into any issues if you are traveling to a running race, a triathlon event requires a lot of gear and equipment. Always bring more than what you need and consider what could go wrong so that you have a plan B.
   
10. Stick to what works for you. It's easy to deviate from your plan and to start changing up what worked for you - training, nutrition, gear. Avoid the impulse gear and food buys or changing up your race day nutrition in the last minute. While it's good to keep your ears open for suggestions and tips, don't assume that the advice from someone else will work for you. Trust your own plan and have confidence in what worked for you throughout your season. 

Aloha!

Who's ready to travel???!!!

4 race travel tips

Traveling to a race is almost a necessity for athletes these days. With so many race options and so many beautiful and bucket-list venues, it's likely that you will travel more than 2 hours to a race course at least once in your racing season. For some athletes, all you know is traveling to races as you have limited options for racing in your city/town. 

Race-cations (as we call them) provide a special opportunity to travel to a destination, race somewhere new and (hopefully) enjoy a little sight-seeing and R&R after the race. Although traveling to a race can be exciting, racing is stressful and combining that fact with the many unknowns and potential logistical nightmares of racing in an unfamiliar venue, outside of your home environment, this can bring anxiety, worries and fears - especially if you are racing a new distance for the first time or you have specific goals and expectations for your race. 

I encourage you to not push away the thought of traveling to a race. Most of my most memorable racing experiences happened when I traveled to a race because traveling makes for great memories.
Focus on these 5 race travel tips to keep your mind at ease before and during your travel. 

1) Plan ahead - Although you can't control everything, you can still put your mind at ease by having plans for your trip. Although you don't have to have a plan for every minute of every day, you'll find that less unknowns will stress you out if you create an itinerary detailing what may or will happen between x-date and race day during your travel. Research the best places to eat, park, sleep, explore, etc. so that you know your race location as if it was your local hometown. Remind yourself that part of traveling is knowing that things will not always go as planned so be sure to bring a positive attitude and always have a plan B.
Keep in mind that even though your plan(s) may change or something comes up that disrupts your plan, this doesn't mean that you are doomed to have a bad race. I'm sure many athletes can share stories where something did not go well before or during the race and they still did amazingly well. I can share a few stories about bike mechanical issues pre race which had me stressing before race day! 

2) Stay relaxed - Every athlete has his/her own definition of being relaxed. For some athletes it may mean surrounding yourself with friends, family and other athletes and staying busy with activities, whereas for others, it may mean isolating yourself from others so you can stay in your zone. Whatever works best for you is just fine but always communicate this with your ravel companions so they don't expect you to be someone who you are not in the 48 hours before your race. Just like on race day morning, avoid being rushed with travel so plan extra time for everything. It's important to feel comfortable in your lodging arrangements so make sure you do your research before booking (ex. does your condo have AC, do you have a queen bed or twin bed to share with your spouse, how far is the race location from your housing, etc.). Be sure to schedule downtown fro yourself to relax and put your feet up when you can (or shut your eyes for a 15-20 min power nap) and of course, focus on yourself and what makes you feel the best. If something stresses you out at home (ex. traffic, waiting in line, etc.) try your best to avoid those situations at your race. Many times, you can but if not, bring coping skills for these uncomfortable situations. 

3) Do your race research - Regardless where you race (hometown or in another country), when you plan for something and it changes, this can throw you off your game. It's important to keep up with your race website/emails for any last minute changes so you are prepared. 

Review course maps, race day itinerary/schedule, packet pick-up information, transition area layout, read forums to better understand logistics/timing of race week to-do's, review parking, things for your family to do on race day or where they can see you and any other details.
If something is out of your control (ex. race course changes, weather, etc.) just remember that every athlete is dealing with the same uncomfortable situation as you - feel at ease that you and your competitors are all in the same situations. 

4) Check, re-check and double check - Review all travel arrangements in the months and weeks leading up the race, review race website and pack and re-pack. I find that most athletes who travel for a race make plans either way far in advance or very last minute. Regardless of when you make your plans or pack for a race, recheck to make sure that you have everything that you need. You prepared your body physically for your event so it's in your best interest to prepare yourself mentally so that you have everything you need to feel "at home" at your race venue.

And Bonus #5: Make memories
It's a very special experience to travel to a new destination and this is often why athletes choose race-cations. Regardless of the outcome of your race performance, you are bringing home a new experience, with new memories. Don't take your race-cation for granted - you are lucky that you have the time, income, support from others and ability to take your hobby (or profession) to another part of the world (or another state/city) in order to participate in a race. 

The traveling endurance athlete

In 10 days, Karel and I will be traveling to Boulder, CO for 10 days of swim, run and primarily cycling fun. Yay for a real train-cation!!
We will also be watching the USA Pro Cycling Challenge. 

Not only are we super excited for our vaca (I can't remember the last time we took an actual vacation - not for a race, not for supporting our athletes who are racing, not for a camp and not for business - a real vacation!) but this will be Karel's first time to Colorado. 

Whether you travel for work or for fun, it's important that you remember to meet your energy and fuel needs when you are away from your home environment. 

It's very easy (and highly recommended) to establish a routine when it comes to eating, hydrating and fueling in a way that supports the demands of your training (as it relates to performance and health). And this starts at home. 

The food you eat helps you meet your energy needs, specifically as it relates to protein and carbohydrates as well as meeting vitamin and mineral needs for optimal body functioning and overall health.
Also, when at home, having a plan for eating assists in good recovery and helps with keeping your body at a healthy body weight/composition which is ideal for good health and performance. 

It's very easy for athletes to lose sight of eating for fuel and for health when traveling (which is certainly fine on occasion to indulge a little) but what often ends up happening is a very type-A athlete returns home and becomes extreme, restrictive and obsessed with the diet and body because of the previous vacation which left the athlete feeling out of control and off with "normal" eating.

Whereas some athletes may feel as if the concept of traveling nutrition is manageable and even easy to execute, I'd like to think that many athletes feel as if there are many challenges and limitations which make it difficult to eat healthy AND meet the energy demands of training while on vacation (for work or for play). 

For most athletes, the struggle occurs when athletes experience a change in appetite (either loss of appetite or different cravings due to exposure to different foods), they have little access to normal foods (particularly fruits, veggies and energy dense foods that may minimize GI distress when training) and they experience distraction from normal eating due to other activities, a change in schedule and to-do's occurring during traveling. 

The most important thing when training outside of your home environment is to achieve your optimal energy intake while traveling, specifically when you are taking your training on the road during your vacation. Here are a few tips:

Nutrient Timing
Prior to travel, create a simple food log that demonstrates your typical eating around and during your key workouts and throughout the day of workouts that you plan to be doing while on vacation. Take note of specifics like how much fluid, calories, carbohydrates, electrolytes and of what types of foods/drinks works best for your body and when. For athletes who have yet to master the art of nutrient timing, this may prove to be beneficial to do more regularly as it may help you better understand your fueling/eating requirements and to prevent underfueling or overeating. 

Do not neglect sport nutrition when you travel. Remember, the "magic" of training (whether to experience a change in body composition or to improve performance) does not simply happen during or immediately post workout. The positive adaptations that take place from training occur between workouts so neglecting to fuel/hydrate before during and after workouts can bring more harm than good to your body composition and health/performance goals. Do not forget to bring your well practiced sport nutrition products (which make for very convenient fueling options when you travel) and make it a habit to always eat before workouts, consuming sport drinks during workouts and have a recovery snack post workout. 

The athlete who neglects proper fueling will likely end up overeating throughout the day, especially when put into circumstances where typical "off limit foods" are now available. 

Whereas the fuel you consume before, during and after workouts is important, it is additionally important to make the switch to "healthy" eating throughout the day (when you are not working out) in order to keep your body (and immune system) in great health. Focus on foods that you can bring, prepare or buy in your home away from home that can nourish your body and do some food/meal research prior to traveling. As always, be prepared when you travel because it is easy to feel overwhelmed and rushed, or the opposite, apathetic and nonchalant when on vacation and you do not want food to be an afterthought. 

Overcome nutritional challenges when traveling
-Try to establish a routine as soon as possible. Still keep your vacation as a vacation if traveling for play and relaxation but adhere to a similar warm-up, eating and fueling routine to help you feel more relaxed and comfortable with training and eating during vacation. 

-Accept the challenge in food availability. Yes, you will likely not have your normal meals, foods or grocery store options but that doesn't mean you can't be comfortable with the foods/snacks that you put into your body. Be assertive with the foods that you know work for you when shopping or eating out at restaurants and seek out places to dine that cater to your energy/diet needs. 

-Minimize temptations but enjoy your new food culture. It can be welcoming to try new foods/meals and to be inspired by a new way of eating. Many times, an athlete who eats the same things all the time may experience a boost in energy/performance simply by introducing more vitamins, minerals and macronutrients to the diet. However, it is important to not have a free-for-all when it comes to eating whatever, whenever just because you are on vacation. Always be mindful of food/water safety as it relates to food borne illnesses but get yourself excited to be in a new food environment. 

Every athlete is different. What works for one athlete may not work for another. The most important thing when you travel is to not stress. Just because you are not able to eat similar foods at similar times in similar amounts, does not mean that all is lost or ruined with your training or body composition goals. 

A vacation is meant to be enjoyed. Allowing yourself to stress over a change in eating or training can make your time away from home feel less enjoyable (for you and for those around you). 

If you are not comfortable eating outside of the home, my suggestion is work on your mindful eating strategies right now by reading this article and applying these tips.  Learning how to eat mindfully can help you create a healthier relationship with food and your body in your home environment and eventually you will be able to take your new or improved eating habits with you no matter where you are in life (or in the world). 

Race-cations: plan smart

Just one year ago, Karel and I raced Ironman St. Croix 70.3. It was the most amazing experience and the course was ridiculously hard. We loved every mile of the race and we will never forget the entire experience of racing on this island. It's like a mini Kona, Hawaii! 

If you are interested, I dedicated 10 blogs to all things St. Croix, starting with our travel to the race, our race week experience, our race report and post race. 

Trimarni St. Croix 70.3 blog series

As athletes, traveling is part of the racing experience. Eventually, you will be "forced" to travel outside your community or state to race in an event. You may be racing in a national or world qualifier race or the national or world championship. Or you may be racing in a really awesome destination as a bucket-list race.

Traveling for a race should be a fun, exciting and memory-filled time for you, your friends and/or family. But let's be honest, there are so many unknowns and logistics when it comes to traveling and racing in a place outside of your home environment.

Its important that if you are planning a race-cation, you think about all logistics, the race course and the timing of the race. Race season planning is important so if you line-up a race-cation on your race season plan, make sure the course makes you really excited to train for it but also you feel mentally prepared to race on the course. It can be an exciting and scary experience to race in an unknown location on a course that you have never experienced before and every athlete will handle a race-cation differently. Don't let the fear of racing somewhere new keep you from enjoying your training journey. 

Always make sure that when you sign up for a race, you feel confident that you can put in the minimum amount of work necessary to train for the race. The reason why I put extra emphasis on making sure you can train for a race-cation is because there is an added stress to traveling for a race and well, it costs a lot more money than just traveling a few hours down the road for a one or two day trip race. This mental stress can affect you physically throughout your training cycle, on race week and even on race day so it's important that you and your family/friends understand with your commitment to training and the race location that you are selecting is not too intimidating for your current skills/fitness. Remember that a race-cation should be a fun experience and because every athletes wants to finish their race, regardless of the location, do some serious research about your race course (and traveling to the race) prior to signing up just because you heard it was a cool race or all your training buddies are doing it too. You want to also consider the prep for the race which includes being able to acclimate to the heat (if applicable), dial in nutrition, perfect skills for your course and feel mentally and physically prepared. 

Believe me when I say that just because you have a race-cation on your race plan, life will not stop for you. It will likely cost more money than you planned for and not everything on race week/day will go as planned. Try to do your very best to make progress with your training to feel as prepared as possible and when you get to your race, make sure you 100% enjoy the experience of your race-cation.  

Karel and I are able to make a lot of memories together when we race together but there is something extra special about traveling to a race. We had our first race-cation for Karel's first half Ironman which was 2012 Branson 70.3 and we selected this race because it was a challenging course. We didn't know much about Branson, Missouri but it was affordable to get to and a great time of the year.

We feel so lucky that we are able to race in some amazing locations together over the past Branson, Missouri, Lake Placid, NY, Madison, WI, Klagenfurt, Austria and now this season, Knoxville, Tennessee, Williasmburg ,VA and back to Lake Placid (Karel loved it so much he will be racing the IM there again this year). Then in October, Karel and I will be racing Kona Hawaii! This will be my 4th trip to Kona for the Ironman World Championship and 10th Ironman. Although I feel much less stressed traveling to Kona after three previous trips to this island, this will be a new experience with Karel and myself racing.

I have enjoyed writing blog posts from all our race-cations but also sharing some of my tips for traveling to races.

Staying active and healthy during travel

Going international: travel tips

Travel nutrition tips

What's in my cooler?

Smart Meals for traveling triathletes

Travel tips for the Kona bound

What's on your race-cation bucket list?

Staying active and healthy during travel

Yesterday morning we said good-bye to our East Coast to head to the West Coast for a few days of fun, activity and making memories. 

Traveling is fun because you get to see new sights, eat at new places and make memories or learn (depending on your reason for travel). We have all traveled for a sad or personal reason and certainly those times are not fun. But no matter the reason for travel, having to take yourself into a new environment where your normal routine is off and things are out of your control, this can be extremely stressful. 

I find the most important thing about traveling is to learn from each experience, be flexible and be prepared. 

As athletes and fitness enthusiasts, our normal lifestyle is likely different from the majority of people who travel because we have specific eating and workout habits that we consider "normal" - not forced or difficult to accomplish on a daily basis. Perhaps you have found that things that are easy for you to accomplish are seen as difficult for your friends/colleagues. It isn't that you have more discipline than someone else or that others are lazy but you have specific standards for yourself because of your every day lifestyle. It's not likely that someone would aim to start exercising or eat better on a vacation or work trip. For those who exercise and eat well on a daily basis, you know what makes you feel the best and you don't want to give those things up (or change it), even when you travel. 

For example, there are specific things that we expect from ourselves in terms of how much we need/want to eat to feel satisfied and feel fueled. A granola bar and yogurt may not cut it before an 8-hour seminar especially if you made an effort to squeeze in a 6-mile run on the hotel treadmill. Perhaps for someone else, she/he may not eat anything until lunch and be just fine but then end up overeating at dinner. You likely make it a priority to get in some type of workout because it makes you feel great when you are traveling, even if that means scoping out the closest gym or pool, renting a bike or contacting a local tri/run club. Taking the time to research your options may be normal for you whereas it may be an after-thought for someone else. 

There is no right or wrong way to travel and I know for me and Karel, there are many times when we travel and we don't stick to our normal routine or have high-standards for eating and training. It's all on a case-by-case basis. Often this is because we see traveling as a special occasion, so deviating from our normal training is looked-forward to and having food that we normally wouldn't eat on a daily basis is actually a nice treat from the day-to-day. 

We are traveling to Sacramento to see our friends Gloria and Ken, and then to Lake Tahoe to see my Grandpa and do some snow sports. This is a vacation for us. I can't remember the last time we took a vacation and it wasn't for a race. We love our race-cations when we travel to race but it's really nice to travel and not have to feel pressure to train/race or eat for performance. 

Karel and I are super active and enjoy food that makes us feel great inside. This is just part of our lifestyle and doesn't change, no matter where we are in the world. But there are a few tips that I can share that help us stay active and healthy when we travel. 

Healthy snacks

I always have a snack bag with me. You should have one too. You never know if you are going to have a delay, if hunger (or low blood sugar) will strike or you just need something in the belly.

I focus on foods that make us feel good inside but also food that we may not be able to conveniently find (cost effective) on the airplane, at a gas station or on the road.  When I pack our snack bag (and/or cooler for the car), I consider the hours that we will be traveling....where we are going/what's available when we get there, what's along the road (or in the air) or what meals will occur when we travel? This all helps me plan our snack bag. 

We are not anti-eating out when we travel and almost always we try to find local places to enjoy/try new things but certainly, fast food/restaurants may not understand our nutrition/fueling needs and requirements for portions of specific macronutrients. And it's not fun waiting for food or going into a meal starving. As athletes, we need a lot of food and I don't expect others (outsiders) to understand this concept, especially if I am on someone else's schedule. It's really up to me to be prepared to meet my nutrition and energy needs.

There's no way I am going to feel satisfied with a salad (sans vegetarian protein) at the airport and although I love my veggies, spending $12 on lettuce is not the best nutritional bang for my buck. When I have a cooler, I can get by with more protein for me (and Karel) and perhaps create my own semi-homemade satisfying meal.  

Typical Trimarni snack-bag options:

Dark chocolate

Fruit - whole and sliced

Trail mix (Veronica's Health Crunch has a new flavor coming out soon!)

Celery - love the watery-salty-crunch and transports well

High fiber cereal/granola

Natural bars - KITs Organic

I often pack sandwiches (PB&J for me) but we opted to eat breakfast at the airport during our long layover. However, we always eat within an hour of waking so we both had a mini protein-rich breakfast before we left (I had a Greek yogurt and some nuts/cereal).

Move your body

Aside from "working out", there are many ways to stay active when you travel. Remember that the little stuff does count and will add up. If you have time, walk to your next terminal at layovers, take a short jog or do some hip/core exercises when traveling by car at your next pit stop, take the stairs, etc. Traveling (just like work) can be exhausting because sitting all day is tiring. Your body loves to move and it was designed to move so find any way possible to move when you are forced to be sedentary for long periods of time. 

Eating out

Karel and I really eating out when we travel. We love being part of the community and trying new foods from favorite hot spots. It is something we really look forward to when we travel as we do not associate eating out as part of our normal routine at home.

We also carry a healthy relationship with food when we travel so despite eating some occasional indulgences, food still needs to make us feel good inside, while we eat it and afterward. So there is no feelings of "I'm being bad, I shouldn't eat this, I'll be better tomorrow, etc." Certainly, it's easy to feel a bit blah if you are being served food on a limited menu, that you know is not packed with nutritional value and does not sit well in your belly, but in terms of having a healthy relationship with food when you are in control of what you can put into your body, eating out can be a positive experience and can introduce you to new foods and inspire you to new flavors and food combinations. 

My suggestions for making eating out a positive experience:

-Review menu's ahead of time for the best options for you (you decide what you want to get out of the meal)

-Don't let one meal throw you off. It's just one meal or just one day

-Share entrees or desserts. Enjoy a little of everything instead of a lot of one thing.

-Do not go into a meal starving. Try to start your meal with a salad at the restaurant/eatery and even a pre-meal snack (ex. high fiber piece of fruit)

-Talk more, eat slower.

-Stay hydrated with water. Try to drink at least a glass before the meal and before the entree is served.

-Eat until you are 80% satisfied. Once you digest your food, you will feel 100% satisfied.

-Ask for substitutions (if needed) for your dietary preferences to help you create a meal that will meet your needs, especially in the case of limited options

-Ask locals for recommendations on places to eat. As an athlete, the best people to ask are your fellow athlete friends. There's a good chance that your fellow like-minded friends in another state will have a few options that will meet your dietary expectations (whether it is to eat "healthy" or to indulge). 

Gloria and Ken took us to Hot Italian. The food was fantastic and the atmosphere is perfect for all the bike-lovers/triathletes. As you can see in the pic, you now know where Campy's hot Italian shirt is from.

For beers, Karel and Ken got the Racer-5 IPA and Karel, Gloria and Ken split three pizzas (yep - three of them!) and everyone left satisfied, not stuffed.

I ordered: 45 Aquilani insalata -  

                  arugula, roasted kabocha squash, pumpkin seeds, candied walnuts, fresh pomegranate (I asked for a little shaved cheese on top for a little more fat to my meal)

I really wanted a pizza but I was also super excited about this salad combination. So, lucky me, you can make any salad into a pizza by putting the salad ingredients on the delicious cooked dough. It was amazing! 

SO GOOD!!!

Don't interrupt my pizza salad consumption - I'm yumming over my pizza!

Getting in your workouts

Hotel gym, outside, stairs, room, local gym, training group.

There are so many options to stay active when you travel and odds are that there is a local triathlon or running group in your area to give you ideas of how to take your workouts on the road. Your available time/options to work out will likely vary depending on where you travel but don't hesitate to do some research of where to train/workout when you travel.

As athletes, you will likely place more stress on working out during traveling if you have a race coming up in the next two months. Just be sure your time away from home is conducive to performance gains and not just going through the motions in a stressed, hungry, tired body. 

I typically encourage my athletes to get in 30 minutes of activity a day when they travel. No excuses, find a way to make it happen without compromising sleep or diet.

If an athlete is traveling for a vacation, well this is a tough situation because often times, I encourage my athletes to take a break from structured training and just stay active without the need to stick to a swim-bike-run routine. However, for some, a vacation may include plenty of time to recover with free time so it really depends on the athlete and the reason for the vaca (play vs work vs personal). 

We enjoyed a 6am swim (West Coast time) with the DAM swim team and it was fun to swim with other swimmers and be pushed in the water, in a new swim environment. One of the best parts of working out when you travel is having the opportunity to meet like-minded athletes. Maybe it's in the hotel gym or at a local health club or even outside. Maybe you don't make friendships but just knowing there is someone else with your passion for activity/working out can really keep the motivation high when you are trying to make the time to workout when you travel.

Stick to your routine

Hopefully you know what works for you in your day-to-day routine. Don't expect everything to feel the same as it just isn't practical to take your entire normal life on the road or to a new location.

Place priority on a few things that are important to you when you travel, things that you know will help you feel the best when you travel. Who knows, maybe you need to take a few days off from training and just walk instead of run. Maybe you need to be inspired by a new restaurant to light the spark for home cooking.

Because the most important thing when you travel is to keep yourself well, make sure you focus on good hygiene habits and stick to a very strict sleeping routine. Slacking on sleep can be a big red flag for getting sick during/after your vacation or increasing your appetite/cravings.

Happy active and healthy travels!

Going International! Travel tips for athletes

I sure do love my triathlon lifestyle but it's not an easy process to pack for a 3-sport race!

Karel and I love to travel and we love to race so it is a wonderful opportunity when we can combine two things that we love in one trip. 

We are just a few days away from embarking on one incredible journey! Not only do we get to use our body to cover 140.6 miles but we get to swim 2.4 miles, bike 112 miles and run 26.2 miles on June 29th in Austria!

 This is our first international race and my second trip to Europe so I am sure we will learn a lot during this journey but I am excited for all that we will experience during our race-cation. 

I will be sharing lots of pics and posts via social media so be sure to stay up-to-date with our travels (including a trip to Karel's hometown in Znojmo, Czech Republic): 

Facebook: Trimarni Coaching and Nutrition
Twitter: Trimarnicoach
Instagram: Trimarni

Traveling to another country is not easy so as you can imagine, an athlete traveling with swim, bike and run gear can be a very overwhelming experience. 

And in our case, we get to double everything for I will be racing my 8th Ironman with Karel on the same course, racing in his 2nd Ironman. 

Although there are dozens and dozens of tips that I can provide, here a few of the tips that have been on my mind lately for traveling to another country for a race. 

TRAVEL

-Review all airline policies for your bags and bike (if not using Tri Bike Transport which is a great service!) and print out everything. Arrive to the airport with extra time (at least an hour) for any extra delays. 

-Traveling with your bike is not cheap or easy so be sure you educate yourself on how to best travel with your bike to your final destination. 

-Consider how you will get to your final destination from the airport with your bike, bags and yourself and others. Rental car, bus, van, etc. 

-Always confirm all reservations and arrangements the week before your travel to make sure there are no mistakes made in your travel itinerary. 

-Consider costs vs simplicity. Many times it costs a bit more for an easier travel experience. Do not expect stress free but many times you can plan for a smooth trip by paying for convenience. 

-Review your lodging arrangements. Can you get everything you need for nutrition, gear, etc. by your lodging or do you need to bring/pick up items? Can you eat healthy while dining out or do you have to be creative in your hotel room?

-Always allow extra time. If you think you only need 3 days to get yourself adjusted to a new time zone, give yourself 4. I also recommend to enjoy your race-cation after the race and give yourself a few days to explore with your well deserved finisher medal and t-shirt. 

-Consider races which are family/friends-friendly. Having a team travel with you can be a very enjoyable experience and many times, an athlete needs extra help (ex. driving around/dropping off, cooking food, running errands, etc.) in an unfamiliar environment. It's a great trade-off to have a team with you to help you out and you cover some of their travel expenses. 

-If you are traveling with people/kids who have dietary/health issues, be sure to be prepared with notifications for airlines, lodging, etc. Be prepared for issues before they happen. Be sure you have all medications with you. 

-Notify your bank (credit card) before you travel so that the 'foreign' charges do not cause your credit card to be frozen. Also, be sure to have a written paper of all emergency numbers that you carry with you as well as to give to someone at your home. 

-Make a list of what you need to bring with you that can not be found at your final destination (ex. nutrition, gear, etc.) and what you can purchase at your final destination. Be mindful of the country you are visiting and be respectful of a different culture if applicable. Never assume anything when you travel. Always be prepared. 

-Don't forget your phone, Go Pro and camera!

GEAR

-Don't forget chargers and gadgets and be prepared for different power plugs and sockets. 

-Pack your transition bags (swim, bike, run gear) in plastic/grocery bags before you leave to make sure you have everything. Here's my Ironman packing video.

-Bring your must-have race items with you on the plane (especially if you use Tri bike transport) or in your bike box for comfort measures, instead of your suitcase. 

-Pack sport nutrition in your suitcase if you are unable to purchase the same fuel overseas. 

-Consider items that you can get/use at your final destination -  bike pump, bottles, CO2, suncreen, shampoo/conditioner, etc. For your favorite gear items, it's recommended to have extras of goggles, socks/compression socks, race outfit, etc. in case anything happens to your gear while traveling or at your final destination. 

NUTRITION

-Stay hydrated during your travels, with water and electrolytes (Ex. Hammer FIZZ, NUUN, OSMO). 

-Bring snacks with you during travel as well as bars for emergency/snack situations. 

-Research the common cuisine at your final destination. Will it be easier for you to control your food intake by preparing all of your own meals/snacks or will it be easier for you to eat out?

-Be mindful of food and drinking safety while traveling. Consider how food is prepared when you are eating out in a new country as well as any hidden ingredients that may not be well-tolerated in your nervous/traveling belly. Explore a new cuisine post race whenever possible.
Consider the water safety at your final destination and plan to have bottled water with you at all times (if needed).

-Eat mini meals every 2 hours to adjust to a new time zone. Do not overdo it on caffeine to stay awake during traveling. When you arrive to your final destination and if before evening, try to stay awake until the evening so that you can get a good night of sleep (10+ hours) and quickly adjust to a new time zone. Be aware that everyone adjusts differently. 

-Try to follow a similar eating pattern to your regular routine in your home environment. The body loves routine. 

-Be firm on your dietary needs and requirements and be confident with your food selections. If a food/meal concerns you, do not eat it. I am all for enjoying a new culture but not at the expense of a body that is not well-fueled or sick on race day. 

MAKE YOURSELF AT HOME

-Bring your recovery routine to the new country. Foam rollers, trigger point therapy sets, compression socks (a must for travel!), epson salt, etc. anything that you like to use on a daily basis, bring it with you. 

-Trust your training and your race plan. Even though you are in a new environment, your body is race ready. 

-Get good sleep. It may be tempting to wake up early and get your pre-race workout complete but sleep is a top priority. 

-Review all course maps, your race week schedule and any other race detail that will bring you a more enjoyable and controlled race experience. Review the weather to be prepared and always be prepared for the unexpected. 

-Search out safe training environments or train with others so that you do not compromise your health/safety before your race. 

-Be sure to thank your team, even if they are not with you in your final destination. Facetime/Skype, call, email - be sure to communicate with those who support you and believe in you. 

-Thank your body. You are not able to do what you love to do without your body. Even if things don't seem to go as planned, keep in mind that your body is incredible that it gets to take you to another country and to race in another country. 

-Have fun! 

Remember why you trained for this race and why you love what you get to do. Life is all about experiences and making memories. Don't wait for the perfect time to do something. A healthy body is designed to move and explore - get your passport ready for it's time for your next race-cation!

-