Recently I’ve had some work related travel so I thought I’d share some experiences and tips for maintaining your fitness on the road.  Those who travel understand the challenges and hurdles of keeping to some semblance of schedule for training.  Flights, lay overs, jet lag, work schedule, time differences and weather.  Individually or collectively  or combinations there of will lay waste to the best laid planes.  Planning, however, is the key to making it work for you.

Over the years I have run, cycled and swum in seven countries and several dozen cities in all manner of weather and conditions.  Here are my tips for keeping it all together.

• Make a schedule of what you intend to do workout wise in advance.  Be realistic.  You may not be able to get it all in and that may be okay.
• Look at the weather for the time you’ll be there.  Bookmark it, make it one of your locations on the app.  What looked like sunny and mild today may be forecasted as overcast with a chance of thunder showers 4 days later.
• Research the area where you will be staying for possible places to do your training.  Is there a gym, pool, fitness club (or center ) nearby? For cycling spin classes or access to a stationary bike can work quite well.  A pool (even a short one) will allow you to maintain some of the all important muscle memory of swimming.
• Cross-training as an option.  Rather than be obsessive on one discipline consider mixing it up on the road.  A quick paced circuit routine in the hotel’s fitness center can be just the ticket to keeping the juices flowing.  Mix it up a bit with a little time on the treadmill then move on to light weight, 15-20 rep routines with free-weights or machines.  The key is to get the heart rate up and keep it there.  Try for a 30-40 minute session.  Longer if you have the time and focus.
• Out the door.  Scope out the location around your hotel on Google Maps and Google Earth.  Are there parks close by or within striking distance?  In cities quite often rivers and shore fronts will have trails or pathways for mix use, pedestrians and cyclists.  If you’re only there a short time plan simple out and back routes or easy loops.  Staying longer?  Once you become more familiar with the area include a few twists and turns if you care.  Use landmarks to keep your bearings straight.
• Wardrobe choices. For running I always go for layers.  Leave nothing to chance.  A long sleeve mico-fiber jersey over a singlet or short-sleeve version can be warm enough even in mid-thirties weather. Running gloves, headband or head gear (I will pack a baseball cap as well), shorts, tights or leggings if it looks to be under 45 F.  Shoes– one pair should be enough unless you plan on racing then bring your  favorite flats along with training shoes.  Socks– several pairs and remember for longer stays you can wash by hand if need be.  If it looks like rain pack a rain jacket (also if it looks like frigid temperatures with wind).  Running watch.  Though most of us use our phones for the time a watch comes in handy, especially on those out and back runs.  Easy enough to go out for 20-30 then turnaround head back.
• Cycling.  This presents a bit more planning along with the bulk in the suitcase.  Think about checking your bag if you’re going this route.  As with running your in the saddle wardrobe should be done in layers (unless you’re going to Palm Springs, Houston or Miami).  Experienced cyclists know that the early morning roll out more than likely requires an extra layer that can be peeled off later.  For a recent trip to Minneapolis I packed two base layers, long sleeve riding jersey, short sleeve jersey, arm and leg warmers, vest, wool socks, gloves and a hat that covered my ears.  Cheaper taking it along rather than purchasing it on the fly once you get there.  I ended up using every bit of it.  Unfortunately I played the doofus card and neglected to bring a rain cape.  Lesson was learned.  It rained.  Murphy’s Law wins again.
• Group rides or going it alone.  Hooking up with a group ride offers some advantages.  Mainly you’re riding with folks who know where they are going.  A big plus.  Many bike clubs have web pages with links to their club rides. Quite often they will include some info on ride length and the pace at which they will ride.  Its okay to drop a line to the ride leader and let em know you’re coming.  Also a check in on your local ride forum may turn up results.  Don’t forget that if you rent a bike to ask the bike shop about rides, routes and rider rendezvous points.
• Equipment.  Unless you plan on riding more than a couple of days renting a bike is the way to go.  Cheaper and less hassle than hauling your own rig across the great divide for a couple of weekend sessions.  If you do rent there are often easy online rental sites.  We are well into the 21st century and should expect nothing less.  One very, very important item!   Bring your own pedals, shoes and helmet.  Also get some measurements on your daily ride like saddle height, seat to bar length and seat to bar drop.(Here is a really good reason to have a proper bike fit)   Give these numbers to the mechanics at the bike shop where you rent and have them set up the ride for you.  Should be included in the price of the rental.  Make friends with them, after all they are part of the tribe.
• Go for a walk.  Brisk or otherwise it may be the tonic of the moment.  Either alone of with companions if you are accustomed to being out of doors for your workout routine this can fit the bill.  Doubly so if coupled with that quick paced circuit work out mentioned above.  Don’t forget to take in the view.
• Lastly, be flexible.  I mean that more than just your daily stretching routine.  As mentioned above cross training has heaps of benefits.  Besides engaging a varying set of skills and muscle groups it will afford you the chance to get out and enjoy your time in a strange or foreign place.  Allow you to roll with the punches and adapt to the changing conditions of travel. I can’t begin to list all the fun and fabulous sites, sounds and experiences I’ve discovered adopting this philosophy.