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How to Stay in Peak Endurance Shape While Traveling

Traveling as an endurance athlete is very challenging. It seems that most endurance athletes train nearly everyday. Being away from the bike or running trails can quickly leave you feeling mentally and physically anxious. However, there are solutions to stay in shape and even build fitness while traveling.


Whether you’re flying or driving to your destination, plan ahead. Look at the hotel or place you are staying at. Is there a gym in the hotel or one nearby? If you’re a triathlete search for a swimming pool and places to run within the area. I once went on a business trip with several other triathlon coaches. Weeks before we left, we had planned out several running routes, a swimming pool within walking distance of the hotel, and even coordinated with a local bike shop to rent a bike for a few days.  Organizing all of these training opportunities in advance made the trip much more enjoyable.


When traveling you probably won’t have the luxuries of a swimming pool nearby or convenient running trails. When traveling, you usually traveled to your destination for one reason or another, rather than to train there. Time is limited. In this situation you have to get creative with what you have and how much time you have. First I recommend heading to the hotel gym for a run on the treadmill or a strength circuit. If your hotel doesn’t have a gym, head to the staircase and do my favorite hotel workout:

Complete the following as a circuit 3-4x through:

30 seconds stair sprints
30 air squats
15 push-ups
If you only have 20 minutes in your hotel room do a bodyweight workout such as this:
Complete the following as a circuit 3-4x through:

15 Pushups or Knee Pushups
15 Body Weight Squats
15 Narrow Grip Pushups
15 side Lunges per side
15 Crunches
50 Jumping Jacks

If you know you’re going to be away from a certain endurance discipline for a while as you travel, adjust your training accordingly. For example, if you’re a triathlete who doesn’t have access to a bike or pool when traveling, in the weeks prior to your trip focus more on swimming and biking. By the time you leave for your trip you will be ready for some training away from the bike and pool.

Traveling isn’t always ideal although using the tips above you can maintain and even build fitness when traveling. Often time’s athletes even feel energized running with a different surrounding or training in a new location. Don’t let traveling be your excuse to get out of shape! Plan ahead, get creative, and adjust your training.

About The Author

Brad Haag is a Triathlon Coach, Personal Trainer, and a National Qualifying Triathlete. As a graduate of Ben Greenfield’s Superhuman Coach program, Brad specializes in coaching endurance and warrior class athletes to peak performance. He can be found at HaagsAthletics.com or as a featured coach at PacificFit.net

About Eric H. Doss

Eric is a triathlete and writer. He has competed in all distances of triathlons, from sprints to full Ironman distance races. He founded FitEgg.com in 2009 to meet the increasing need for professional, unbiased reviews of triathlon gear.

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