We have covered many topics regarding the traveling triathlete – everything from what to eat to what to wear to how to stay fit. Today, we’re going a little deeper. Many of our Twitter followers have asked, “How do I TSA-proof my bike?” With our upcoming trip to Kona for next week’s World Championship (Go Amy!), it’s a good time to discuss packing your bike for a destination race.
Q: How do you maintain fitness while traveling?
Brandon Marsh answers:
A: This is a great question from the Twitter-sphere, which in itself proves just how fast-paced our world is today. I remember when I was fresh out of college, working for an engineering company, and thinking that I traveled a LOT. In hindsight, that was nothing compared to what many of my athletes undertake on a weekly basis. They are truly go, go, go! If you’re also a triathlete that travels often, I have a few tips to help keep you fit and focused while out of your element. First, I want you to remember three things: Read more →
Brandon Marsh says:
“Be obsessive”
Triathletes are widely known for being perfectionists. We obsess over everything, from the aerodynamics of our bike to the optimal heart rate zone on a long run to greater distance per stroke in the water. And, because you’re a “crazy triathlete,” this kind of data analysis is second-nature.
But after a couple weeks of big races for me, Amy and our age-group athletes, I realized there are other specifics triathletes need to obsess over. Triathlon is a sport with many moving parts. If these seemingly small parts are neglected, they can become big problems, especially when your race is in a different city or state from where you train. Will you have to rent a bike? Do you need to take your own food?
Let’s review some commonly ignored details and how you can “be obsessive.” Read more →
The warmer weather of spring brings many good things – blooming flowers, outdoor activities — and some not-so-great things, like mosquitoes, gnats and fleas.
Protect yourself against those pesky pests with these natural insect repellents:
Want to create your own simple, natural first aid kit for home and travel? These eight herbs are a great place to start.
1. Aloe vera: Provides soothing relief from minor burns, scrapes and other irritations. Cools and moisturizes.
2. Arnica: Helpful for sore, bruised or aching muscles. May promote healthy circulation and the body’s natural healing process.
3. Calendula: Can have a calming effect on muscle spasms and soreness, as well as minor skin irritations.
4. Elderberry: Also known as sambucus, this herb can be used topically to soothe minor burns and scrapes. Packed with vitamin C, elderberry is also a popular tea for calming sore throats and supporting the body’s normal immune function.
5. Citronella: Ward off pesky pests with a homemade repellent that contains diluted citronella essential oil.
6. Ginger: For minor motion sickness and tummy upset, ginger capsules or tea can be especially helpful.
7. Lavender: Tame minor headaches or occasional tension by breathing in the aroma of lavender essential oil.
8. Witch Hazel: Be sure to have witch hazel on hand, as it can function as a base for diluting essential oils. Its natural astringent properties also make it helpful for insect bites and irritations.
Did we miss something? Share your favorite natural first-aid tips with us here!
It’s vacation season! Before you hit the highway (or the skies) this summer, consider these four tips to help protect your health:
1. Be Prepared: Pack any and all necessary medications or dietary supplements, plus basic health supplies, including sunscreen, insect repellent and first aid items like bandages, over-the-counter pain meds, and ointment for burns and scrapes. Bring extra medication and supplies in case your travel plans change and be sure to pack them in your carry-on for quick and easy access.
2. Stay Clean: Wash your hands frequently when traveling, especially after coming into contact with shared surfaces in airports, train stations, rest stops and restaurants. Pack antibacterial hand gel so you can sanitize on-the-go if necessary.
3. Sleep Tight: Don’t let the bed bugs bite! If you’re staying in a hotel, do a quick check of your mattress and headboard for any signs of insects. Keep your luggage off the floor and furniture to avoid bringing any bugs home with you.
4. Keep Moving: During a long trip, it’s important to get up, stretch and move around every once in awhile to keep your blood circulating. If you’re traveling by car, schedule frequent stops to let everyone get out and move around. If you’re traveling by plane and can’t get up, try stretching your legs, arms and torso once every hour to keep from getting stiff.
This is the fourth installment of a six-part series about getting (and staying) fit and fabulous! Every Friday, we’ll discuss a different topic to help you get on track to total body fitness.
Today’s topic is “Healthy Travel.” You may have established healthy habits at home, but how can you stick to your fitness routine while you’re on the road? Whether you’re heading out for a quick business trip or a week long family vacation, keep these six healthy travel tips in mind:
1. Make a plan and commit to it. Before you leave, determine how and when you can fit exercise and healthy eating into your travel itinerary. Pack everything you will need to follow the plan – including comfortable workout clothes. Think about all the challenges you will face and come up with solutions so you’ll have no excuse not to stick to the plan. For example, practice what you will say to a family member or co-worker who tries to talk you out of ordering a salad or going for a morning jog.
2. Find a gym or make your own workout space. Does your hotel have a gym? Is there a nearby facility that will let you work out as a visitor? If not, don’t fret. Try out the home exercises featured in last week’s blog, or pack a resistance band so you can train in the comfort of your hotel room.
3. Stay active. Don’t think you have time for a workout? There are plenty of ways you can squeeze exercise into your day without going to the gym. Walk wherever you can and take the stairs rather than the elevator. If the weather permits, rent a bike to do any sightseeing.
4. Pack healthy snacks. Traveling can throw a wrench in your healthy eating habits. Pack your own healthy snacks, such as fruits, veggies and nuts to help you resist the urge to raid the airport or hotel vending machine.
5. Be mindful of your meals. While you’re away from home, you’ll likely be eating out for nearly every meal. Follow the food choice guidelines we discussed in the first Get Fit Friday blog – look for dishes with lean protein and fresh ingredients such as fruits, veggies and whole grains. Don’t be afraid to ask for substitutions or ingredients on the side. It’s also OK to indulge – just make sure it’s in moderation.
6. Have fun! If you’re on vacation, remember to relax and have fun! Do your best to stick to your fitness plan without creating extra stress or anxiety. If you absolutely cannot fit a workout into your schedule, don’t let it ruin your vacation! Instead, enjoy yourself and resolve to get back on track the next day.
