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See the Index for more topics, information, hints and tips.
Sometime you are likely to find yourself traveling to participate in a race. It could be a destination race that you just really want to do or it could be that you are on vacation or traveling to the area and they just happen to have a race for you. You won’t want anything to jeopardize this race because you have put in many hours of training for it plus the money for the trip.
This race can be a challenge because you are not at home with all of your normal resources at your disposal. Things that are readily available in your home area may not be available at all in other places. So the most challenging thing for you is to make this experience as close to home as possible.
During your training you developed a routine or rituals that you follow the day of the race and maybe the day before the race. This might include food, drinks, what and when you do certain things. These are important because they help calm your nerves because you are familiar with them.
When you are traveling, keep your pre-race routine as close as possible to your home training runs. And vice-versa, while you are training, make your routine as close to what you think it will be on race day.
If you are traveling by air, consider what would happen if the airlines lost your luggage for a day or two or three. Take all of the gear that you absolutely need for your race in your carry-on luggage. This might include: food, supplements, shoes, clothes, watch, electronics, race nutrition, electrolytes, race info (start, finish, maps), and contact information.
Check the weather forecast carefully. You may not be familiar with the local weather patterns or extremes. Take extra clothes for possibly changing conditions of rain, cold, or heat. In the Western States 100 mile trail race in June the weather is usually warm. In 2011, the week before the event the weather was unusually hot. But the day of the race it was near freezing with rain, sleet, and hail. Many participants were not prepared for this and had to drop out because their safety was at risk. So, be prepared, better to take a little extra gear than to be miserable.
I strongly recommend that you make Lists of everything you will need before, during, and after the race to make your experience as close to your normal training runs as possible. And be like Santa, make a list and check it twice!
Be sure to take along a dependable alarm clock and remember to set it to the local time; hotel wakeup services are not always reliable.
If you find yourself in a dryer environment than what you are used to, you may have trouble with nose bleeds. This is caused by the lining of your nasal passages cracking because they are too dry. To help prevent this from happening, before you go to bed, put a little petroleum jelly in each nostril using your finger. Don't forget to use a lip gloss to prevent chapping.
During your race carry a hard copy of where you are staying (address and phone number), emergency information, and information of anyone you might need to contact during or after the race.
Consider what foods might be available to you. If you have a sensitive stomach or food allergies this is extremely important.
The “Nothing new on race day” might need to be expanded to include the day before. I am lactose intolerant. If I eat something with milk in it, sometime up to 24 hours later I will have cramping and maybe diarrhea. So the day before a race I am very careful not to have anything with milk or cheese. People with food allergies need to be even more careful. Whatever your issues might be, take along whatever you might need to minimize a reaction. Play it safe so you don’t jeopardize your race.
As you are training you should consider the challenges that being on travel will present. You may not have the same foods and drinks available to you. You can either plan to take these with you or you can change your ritual to incorporate what will be available to you on travel. Oatmeal is a good option here because it is easy to take along and easy to prepare.
If you need coffee in the morning, taking along a travel coffee maker could be helpful. If it can be used to heat water that would be great for oatmeal, too.
Consider taking vitamins, supplements, comfort foods, clothes, and gallon ziplock bags for ice afterwards.
Bring any chargers for electronics like cell phone, music player, and GPS watch. Put these in your carry-on luggage so you are sure to have them.
If you are doing sightseeing before the race, try to stay off your feet as much as possible. Walking the day after your race is very helpful for your recovery.
A little thinking ahead and planning can make all the difference in making your race experience extraordinary!
After your race you have to get back home. It is important that you keep moving. This is to prevent blood clots from forming. If you are traveling in a plane (try to get an aisle seat) get up and walk around if you can or move and stretch your legs as much as possible in your seat. An aisle seat makes this easier because you don't have to inconvenience anyone. If you are traveling by car, stop and stretch every hour or two.
Here are some other things that you can do: wear compression socks, keep hydrated, take a low dose aspirin, and don't cross your legs. All of these promote good blood flow. If you think you might be at risk for blood clots, talk with your doctor.
See Recovery After a Run or Race for more information.
