IRONMAN Travel Do’s and Don’ts

Race travel is inherently stressful. You have a big event on the horizon, often a lot of luggage (perhaps even a bike!) in tow, and there is a general sense of urgency to get to the race and get everything sorted.

You can mitigate a lot of this stress by being well prepared and well equipped. First of all, don’t leave anything to the last minute. Have your bike either safely en route or packed securely to fly with you no later than the day before your flight.

Don’t leave packing to the last minute either. Lay out everything you know you’ll need to race on the bed so you can be sure you have it all, and rest assured during transit that everything you need has been accounted for.

Here are some helpful do’s and don’ts during travel to make sure you arrive at your race destination as prepared and healthy as possible.

Don’t sit near someone who appears ill. This is a completely reasonable time to be “that guy” who asks to be reseated. If you have to sit next to them, consider wearing a face mask and make sure you wash your hands thoroughly before, during, and after your flight.

Do wear compression socks. Whether you’re stuck in a car, plane, or train for several hours en-route, you’ll want to keep your blood flowing. Not only do compression socks reduce your risk of deep vein thrombosis (DVT), they can also enhance your body’s ability to push lactic acid out of muscles for more adequate recovery.

Don’t experiment with new foods (at least not until after the race). That local delicacy might seem harmless, but now is not the time to be introducing new foods to your already nervous stomach. Stick to foods that you eat often at home, and then let your tastebuds run wild after you cross that finish line.

Do drink plenty of water. If you’re traveling by air, you’ll want to consume at least eight ounces of water every hour of your flight. Yes, you might be making a few more trips to the airplane bathroom, but it’s a good way to make sure you keep your blood flowing anyway. Consider getting an aisle seat for this reason—or better yet a bulkhead seat for optimal legroom.

Don’t imbibe during travel (or during race week). Now is a good time to refrain from all alcohol, but this is especially true during air travel where it can very quickly impair and dehydrate you. If you are a daily drinker, aim for no more than one drink per day in the weeks leading up to your race.

Do bring food with you onto the plane, train, or with you in the car. Airplane food is not geared for the endurance athlete, and neither is the food at a highway rest stop. It will leave you bloated, lethargic, and riding the sugar crash roller coaster. Avoid high fat, high sodium fare during travel and instead bring along some lean protein and nutrient dense options like whole grain crackers with hummus, grilled chicken salad, bananas with almond butter, and low-sugar protein bars.

Don’t skimp on sleep. Yes, you’re nervous and sleep might be harder to come by, but make as much of an effort to get in eight to nine hours a night as possible. Your body will need that extra shuteye to keep your head in the game on race day. Try to sleep on the plane, and plan on taking a nap every day leading up to your race if you can (eye masks and noise-cancelling headphones can be a great help for this).

Do take precautions to prepare your body for jet lag. Once en route, set your clock to your destination’s time so you can eat, sleep, and be awake accordingly. Give yourself a few extra days if you’re crossing the international dateline. If you land in the afternoon, try your hardest to stay awake until a reasonable bedtime hour.

Alternatively, if you land in the morning but feel completely spaced out, take one short nap early in the day and then try to stay awake until bedtime. Staying hydrated can do wonders for jet lag, as can a very easy jog or other workout done as soon as you reach your hotel.

Don’t underestimate the importance of acclimation. If your race is at any elevation above 4,000 feet, your body will need some time to adjust. There are a lot of theories on proper acclimation strategies (and your ability to acclimate is a very individual thing), but generally you’ll want to arrive at least three to five days ahead of time if at all possible. You can mitigate some of the effects of altitude by staying hydrated and sleeping well.

Course Familiarization

Once you reach your race destination, you might feel pulled in a hundred directions. Stay calm and understand that you have more than enough time to get checked-in, get your race packet, and then get your bearings. Plan on spending at least a day familiarizing yourself with each section of the course.

Swim course

Many IRONMAN triathlons have scheduled course swims, which are great opportunities to not only get accustomed to the swimming conditions you’ll face on race day, but also to meet other athletes. If your race has a particularly cold swim, plan on swimming every day leading up to your race to give your body time to adjust. Alternatively, if your swim is looking like it’s going to be a non-wetsuit affair, you’ll want to practice swimming at least 15 to 20 minutes sans wetsuit to get used to the lack of buoyancy compared to a wetsuit swim.

If the swim buoys are set up, take the time to practice your sighting and breathing, and try swimming in a tight group to simulate race-day conditions as much as possible. If your swim is a beach start, practice your entry technique as well. Try removing your goggles mid-swim so you can practice putting them back on without disrupting your rhythm.

Bike course

Now is not the time to go ride the entire 112-mile bike course! However, a car ride through at least the majority of the bike course can be very helpful. Take note of where the aid stations will be, as well as where the special needs bag pick up will be located.

If your course has some tight turns, steep pitches, or speed limit areas, you should go see them beforehand so during the race you can anticipate them accordingly. Take note of any potholes, gravel on the road, or traffic intersections, and proceed through these areas with caution on your bike.

Run course

Try to drive the run course at approximately the same time of day you will be running it so you can plan your clothes choices accordingly. Take note of the location of aid stations and special needs bag pick up. Make sure you are well aware of any multi-looped course designations so you don’t inadvertently cut the course.

Bike Check-in

The logistics of many IRONMAN races are more complicated than your average triathlon. Many IRONMAN races require you to check-in your bike (and sometimes all your transition area equipment except swim attire) the day before your race, so be aware of this and plan accordingly.

Make sure you have your race number properly attached to your bike (and helmet if necessary) before you check it in. If the weather the night before appears threatening, bring a trash bag to cover over your bike and bike seat. Alternatively, if the weather will be exceptionally hot, take a little bit of air out of your tires before you leave it on the rack overnight (but remember to pump it back up before the race starts!) to avoid any flat tires. Bring a pump.

Special Needs Bags

Special needs bags can be a lifeline for an athlete during their race. In an IRONMAN there are usually two special needs bag drop offs, one at roughly the midpoint of the bike and one at the midpoint of the marathon. Even if you don’t think you’ll use them, it’s better to pack them (do this a few days before the race, not frantically last minute!) and have them there for you just in case.

While many athletes pack them and then never use them, sometimes even knowing it's there waiting for you can be enough motivation to keep moving forward. Special needs bags are meant to be filled with whatever (legal) means you need to refuel, recharge, and reinvigorate yourself.

For some, this means little more than a refill of your particular hydration drink, some bars, and lip balm, while for others it means pictures of their kids, motivational notes from loved ones, and a clean pair of socks.

Here is a list of ideas for what to put in your special needs bags, so you can print it out and use it when you prepare to pack yours (final warning: don’t do this on race morning!):

Special Needs Checklist

• Travel-size pouches of your tried-and-true hydration drink (this is not the time to experiment with something free you got from the expo!)
• Extra water bottle (if your race is extremely hot, freeze it the night before so it will be nice and cool when you get to it)
• Your favorite flavor of bar/gel/chew
• Arm warmers/arm coolers
• Extra layer of clothing/windbreaker
• Extra salt tabs
• Mild pain relievers (Ibuprofen, Motrin, etc.)
• Extra CO2 cartridges
• Extra tubes
• Clean pair of socks
• Extra pair of sunglasses
• Lip balm
• Sunscreen (always a good idea to spend two minutes reapplying it rather than deal with heat exhaustion later)
• Extra visor/hat (In case you forgot it in T2 or you want a dry one after excessive sweating or inclement weather)
• Lubricant (Hey, chafing happens.)
• Inspirational note or mantra
• Pictures of your family