Training While Traveling

Background

For even the most dedicated trainee, there will come a time when travel will take them away from their home base and force them to make some decisions regarding how to carry on with training (or not) while away. I've lost count of the times a client has reached out saying, "I will be traveling next week - what should I do?" As is so often the case for important questions, the answer is, "It depends." To arrive at an answer that is appropriate for you, go through the following process (ideally before reaching out to your coach):

Determine Realistically How Often You Can Train

First, look at your planned schedule while away and determine how many days you would like to train. Then assess if your "want" is actually realistic. Will you really have the time to train when you will be at a work conference and don't know what hours you will be free exactly? Will you really want to train 3 days knowing that there are lots of things you want to see during your first time in Spain? Will your travel partners (friends, family, etc.) really be ok with your taking time away from them to train? These are extremely important questions. You can certainly plan for a best case scenario and take things from there, but if things are looking like your best option is little to no training, don't plan for a full week of uninterrupted training while away; be realistic.

Determine Where You Can Train

Once you have determined the days on which you want to train while away, you need to do some research to see where you might be able to train. In most cases this means finding a serious lifting gym that allows drop-ins on a daily or weekly basis. There are some powerlifting and CrossFit gyms that offer these services, but make sure you check 1) the times they allow non-members to drop-in and 2) where they are located. You need to make sure 1 & 2 fit with your travel itinerary. If they don't, you may need to keep looking. If no options seem viable, see if your hotel has a gym. It most likely will, but you likely won't be able to do your exact training program as written due to a lack of ideal equipment.

Determine Any Necessary Training Modifications

Once you have your training schedule and location nailed down, assess the equipment your location has and see if any modifications to your training will be needed. For example, if they lack micro plates, barbells, squat racks, etc., you will need to make note of this.

If your travel gym doesn't have certain equipment like micro plates, consider bringing them with you. If not, make sure your coach knows you won't have them.

Some equipment that is lacking you won't be able to take with you because it's impractical (e.g., squat racks, barbells, etc). In this case, see what other type of equipment might be available and make a list for your coach. If your travel gym doesn't have barbells, your coach may be able to substitute with other exercises. For example, the leg press can be used in place of a squat (below left) and pull-down machines (below middle) and t-bar machines (below right) can be used to train your back:

You should also make note of training modifications that you will be forcing on the experience. For example, taking a red-eye before your first planned training day, not taking your lifting shoes or belt, etc. All of these things are important to note so program modifications can be made by your coach.

Create Your Training Plan & Discuss With Your Coach

Once you have all your information gathered, you should then reach out to your coach with all the parameters and restrictions that will define your planned training experience while traveling. Here are some examples of what these notes to your coach could look like:

• I will be away from June 1st through June 16th. I will not have time to do any training.
• I will be away from June 1st through June 16th. I will not have access to a gym. I can probably do some body weight stuff if you could put a few in there I will do them on days I can.
• I will be away from June 1st through June 16th. I can still train on my normal days, but will be in a hotel gym with no barbells or racks. There is a leg press machine, flat bench, dumbbells, seated press machine, pec deck machine and a rower.
• I will be away from June 1st through June 16th. I can still train on my normal days, but will be in a hotel gym and won't know what is in the gym until I get there.
  

Each of the above notes to your coach does a great job of letting them know (to the best of your ability) what your situation will most likely be. Your coach can then program accordingly for the days you will be away. This is not to say additional modifications won't be necessary while you are away, but at least there will be a sound foundation in place. 

Lastly, if you do need to change your planned training schedule or structure, keep lines of communication open with your coach. Log your workouts as you do them. If you need a workout shift, modification, etc., message your coach as soon as possible. Don't let workouts go by without giving this feedback as your coach may need to change subsequent workouts based on these issues/changes.

Final Thoughts

To sum up, training while traveling is complicated. You will need to plan your training just like you would plan your work or recreational activities. Make a plan, see if it's viable, and send the pertinent information to your coach. Stick to the plan as best you can, but both you and your coach will need to be flexible while you are away. Remember that even in the worst case scenarios, disruptions or breaks from your training will not reset you back to day 1.

 

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