Traveling is one of life’s greatest joys… and biggest stressors. Whether you’re hitting the road for business or pleasure, by yourself or with a crew of people, the yin and yang of traveling is pronounced for many of us. Among the stressors of traveling is trying to maintain your training schedule. If you’re like most people who read this blog, exercise is a non-negotiable part of your life. Traveling doesn’t automatically mean you push the pause button on training.
So how do you keep training hard while on the road?
Do Your Research
A simple Google search for “powerlifting gym [city name]” or “strength training [city name]” will point you in the right direction. The growing popularity of powerlifting means that a well-equipped, lifter-friendly gym is likely within a reasonable driving distance.
Pick your gym, and then scout out their website and/or social media to get an idea of what type of equipment they have. It’d be great if every destination had calibrated plates and monolifts, but it’s unlikely. Be prepared to adjust your training accordingly. For example, don’t schedule a deadlift PR attempt if you can’t find a gym with a deadlift bar.
Know the Rules
Every gym has its own rules. Sometimes these rules might seem silly to the seasoned lifter, but things like no chalk, no filming yourself, no deadlifting (common for gyms that aren’t on the ground floor) or no gym bags on the training floor might catch you off guard. It’s a good idea to call the gym (which is usually how you find out if they sell day passes anyway) and ask if there are any specific rules you should be aware of.
Be prepared to use liquid chalk (or wrist straps), NOT film yourself and put on your knee sleeves in the parking lot. It’s not perfect, but better than nothing.
Go Early
It’s best to get travel workouts out of the way as early in the day as possible. If you’ve got a day full of work meetings followed by dinner and drinks with co-workers, you’re probably not gonna go lift while everyone else is at happy hour. Or if you’re visiting family, get your training in while everyone is still asleep.
Travel workouts are usually under tighter time constraints. If you lift early, you’re likely to avoid the lunch hour and evening crowds that could leave you waiting for equipment.
Take it Easy
Traveling is tiring. Expect increased fatigue due to lots of driving or flying, less control over your nutrition, and sleeping somewhere other than your own bed. Be prepared to make your workouts purposefully easier by reducing intensity, volume or both.
You probably won’t be able to lift as heavy since you’ll be using different equipment in an unfamiliar environment with extra fatigue. You also probably won’t be able to train for as long as normal, necessitating a reduction in volume. But remember: something is better than nothing. A subtle reduction in training volume and intensity will still keep your momentum going. You’ll likely pick up right where you left off when you get home.
This is where the use of RPE and RIR becomes so powerful. Rather than committing to lifting a certain weight, if you go by RPE, you can adjust the weight down appropriately if you’re feeling jet lagged or stiff from a long car ride. And RIR-based accessory work makes up for unfamiliar equipment. It’s likely the cable machine you use on the road for things like lat pulldowns and triceps extensions won’t be the same one you’re used to, so rather than trying to equate for the exact weight, just go by RIR.
Can’t Stop, Won’t Stop
Positive momentum is one of the most important aspects of training success. Don’t let travel plans stop your momentum dead in its tracks. By following these four tips, you can keep training effectively no matter where your travels take you.