Traveling to a triathlon can seem somewhat daunting because of all the logistics it involves. It doesn’t seem as easy as throwing everything into a car and driving an hour or two to a race site on the morning of the competition. Preparing for a race in an entirely different region requires good planning ahead of time. Also, since flights are the most common method of travel, you must be aware that flying can be a bit disorienting to the body, as can the sensations you feel once you have landed, so you must take steps and plan ahead in order to feel the best you can for the race. When flying, you are also limited in what you can bring, so you need to plan well and pack only the essentials. Packing your bicycle is another challenge because you not only have to safely pack it into a bike box, you also need to learn how to disassemble and assemble it. Over the years, I’ve learned the essentials of race travel and shortcuts that will make your trip the best experience it can be.
All trips start with a purpose. You should focus on what your priorities are for your travel. Is it all about the race itself, or do you want this to be a family vacation, with the race being just one of the things on the agenda? Next, you should set a timeline for when you want to arrive at and depart from your destination. Be sure you don’t overextend yourself as you travel. Your body will be under some extra stress because it is in a new place, so it is good to remember some of your triathlon skills: Keep it simple, and look ahead to the next step rather than the entire getaway. By all means, check the race website for important information to plan for, such as race meetings, course walk-throughs, when to turn in bikes and equipment before the race, and when you can pick them up afterward.
Also do a little research about the city you are traveling to. Find out what the climate is like at that time of year. Learn what kind of cuisine is most prevalent. Learn the time difference between here and there. This type of information will give you ideas as to what kind of clothing to pack, how far ahead to fly into the area, and whether or not you should be bringing extra provisions so you have some familiar food in your belly on race day. If you are traveling to a foreign country, be sure your passport is up to date. You should also find out what the visa requirements are and how far in advance you may need to start the process of getting one. Considering extra insurance is not a bad idea, since many countries have a different system of health care than you are used to.
When you have your timeline, start making reservations. It’s a good idea to start with race accommodations first because you want to have your choice of location and price. Race directors will usually arrange for host hotels that have either a prime location or a discounted price for athletes. Although being in a hotel close to the race site or expo can be convenient, getting a room away from the bustle can be less stressful and may be a better option if you are traveling with your family. But remember what your priorities are. If you are there to race, choose what’s best for your race.
Plan on arriving at least 2 days ahead for domestic races and 4 days for international destinations. The extra days are for building your bike early enough so you have some time to fix any issues that may have arisen during transport and for doing your prerace meetings and preparation. The additional days for overseas travel are for adapting to the time change and because solving unforeseen puzzles always takes longer in foreign countries.
Packing for your triathlon adventure is a lot like packing for any vacation except you have to pack for three sports in addition to taking normal items. Thankfully, most of your activities will be centered on those three sports, so it will be easier to choose what stays and what goes. Personal gear can be kept to a minimum to make room for your race gear. Packing your bike might seem like a formidable challenge, but by planning ahead, it can be the least stressful part of the trip.
Packing your bag is not as difficult as it might seem if you concentrate on bringing the least that you can and pieces that are multifunctional (e.g., two pairs of quick-dry undergarments and socks can be washed and worn several times and also cut down on bulk). Realize that you won’t be seeing the same people too often, so you don’t need a different outfit for each day. Buy smaller travel-size items for your toiletries and for your essential personal care items such as curling irons or hairdryers. Be sure you have researched the local voltage, and bring a voltage converter and plug adapter if needed. There are also excellent packing cubes on the market that minimize bulk and help organize. Remember to leave room for the race shirt in your bag; you might consider making that the shirt you wear home on the plane as your badge of honor, especially since it may be the only clean shirt you have left.
Packing your race gear is something you have probably already prepared for. It is a good idea to have a checklist of race gear for your races anyway. For travel, use the same list but pare it down a bit (see Race Gear Checklist). Bring the things that are essential, and leave the things that would be nice to have at home. Instead of that big jacket for race morning, use your cycling arm warmers, leg warmers, and windbreaker to keep you warm before the race. Besides, they are much easier to pack down and can be used during the race if it’s cooler than expected. Travel-size versions of baby powder and race lube also reduce the overall size of your pack. The gear bag normally goes in the bike case, but consider putting essential specific gear such as your race uniform, goggles, racing flats, and bike shoes into your carry-on. If the bike case doesn’t make it to your destination in time for the race, you can always salvage the weekend by borrowing or renting a bike, and you will still have equipment that is specific to you and your body. Although the bike may feel different, you will be using familiar gear that is important to your race.
____ Swim goggles
____ Race uniform
____ Wetsuit
____ Bodyglide
____ Bike shoes
____ Baby powder
____ Rubber bands
____ Bike helmet
____ Cycling glasses
____ Running shoes
____ Running hat or visor
____ Race belt
____ Sunblock
____ Arm warmers
____ Knee warmers
____ Windbreaker
____ Running gloves or liners
____ Warm hat
____ Spare laces for shoes
____ Extra gels
If you have already done your homework on the local food choices, you can compare what you can expect to find versus what you typically consume before a race. Your race-morning meal is something that won’t change, so plan on bringing what works well for you. Instant cereals, teas, or coffees can be made in your room with an inexpensive hot pot. The American athletes going to the Beijing Olympics in 2008 were all given a small one for this very purpose. Bringing an easily portable favorite comfort food can be a good way to ease stress in a new place. Voltage adapters are important for some countries because frying your appliance on race morning can put a crimp in your routine.
You’ve got your suitcase packed, your race-gear bag stuffed, and your dietary needs prepared for. But before you are ready to go, you have your largest piece of equipment to stow safely for the trip: your bike.
Shipping bicycles economically has become harder and harder to do over the last 20 years. Costs have easily doubled and in some cases tripled because of rising fuel costs and airlines constantly looking for additional income sources. So, when you look for a bike case, you have two choices: something heavier, very sturdy, and tough that will take a beating with no harm to your bike or something smaller and lighter that isn’t as protective.
Hard cases are very sturdy and can handle most anything thrown at them, but you pay extra when you need to ship them. Domestic airlines will charge extra if your box is more than 62 linear inches (height + length + depth) (157 linear cm) or more than 50 pounds (23 kg). Many international airlines will drop the weight limit to 42 pounds (19 kg), especially on inter-European flights. They will not accept packed bike boxes that weigh more than 70 pounds (32 kg). Shipping on the ground domestically costs less, but you need to give yourself up to a week of lead time to get your bike there on time. Cost is contingent on the same principles as the airlines, so it is a good idea to find out ahead of time where price cutoffs are for certain weights and linear lengths. For these reasons, soft cases have become a more popular choice. If small and packed lightly enough, soft cases can sometimes avoid the excess-weight fees. If proper precautions are taken, they can be just as safe as a hard case. In the end, it comes down to a personal choice.
Domestic shipping can be an easy way to go if you don’t mind being away from your race bike the week before the race. Most companies have a return service that allows you to prepay both the outbound and return trips. Once you are ready to send your bike back after the race, you simply affix the return tag on the bike case and schedule a pickup. To keep costs down, it is cheaper to ship business to business since it is a part of their usual deliveries. Send it to and from the race hotel or a local bike shop. Most won’t mind if you call ahead of time.
Also, since your bike case is your biggest piece of luggage, be aware that you can stuff a lot into it. Wetsuits make a great extra bit of padding for your bike (often stored in that plastic bag from your last race), as do training shoes. Be mindful, though, of how much weight you are adding. Make sure to keep it under 50 pounds (23 kg) total so you don’t have to pay for excess weight. An easy way to keep track is to know how much the case and your bike weigh and to weigh whatever else you are putting in on your bathroom scale. Some travel companies have a hand scale for this purpose.
About 2 to 4 weeks before you leave, take your bike to a shop and have them do a maintenance tune-up. Be sure they check the condition of brake and derailleur cables, the chain, wear on the race tires, and anything else you might want to upgrade for the race. It’s always a good idea to give yourself this much lead time so you have time to break in any new parts and give yourself piece of mind.
Also, before you travel, you’ll need to learn how to disassemble certain parts of the bike so you can fit it into your bike case. Going to a bike maintenance course is a good place to start, but you’ll probably need to learn it yourself since all bikes are different. The basic parts you will need to remove or loosen are the seatpost, the pedals, the wheels, and the handlebars. Additionally, removing the rear derailleur can prevent damage to it or the derailleur hanger, even in a hard case. If you have integrated aerobars, you may have to remove the whole assembly from the steerer tube. Finding out these twists and practicing ahead will save you time and stress when you pack for the trip.
When disassembling your bike, first get a small nylon bag big enough to hold the tools you will need to take your bike apart, your wheel skewers, your pedals, and perhaps a little chain oil (make sure this is inside two plastic bags, as containers tend to leak in cargo holds because of pressure changes). The only tools you will need are a set of hex wrenches or a multitool and perhaps a crescent wrench for your pedals if they don’t use a hex wrench. To protect your bicycle frame from impacts, go to a larger hardware store and pick up 9 feet (3 m) of pipe insulation. You will be cutting this down to fit later on. Also buy a roll of little Velcro straps that you will use later to tie down the insulation. This is easier and more reusable than duct tape.
When taking the bicycle apart, there are some important things to do before you touch a single bolt. Measure the distance from the top of your seat to the center of the crank bolt. This is your seat height, which is good to know so that, if necessary, you can set up your bike or any spare bike with your proper length so it doesn’t affect your cycling. Once you have recorded this, mark the seatpost at the point where it enters the bike with a white or gray permanent marker or electrical tape. You should also do this with any other adjustable or removable piece so you know exactly how far to insert it back into its socket. This will make reassembly much easier and create the exact same riding setup that you have trained on and become used to. Any changes to these measurements during a race can decrease your performance drastically.
For the disassembly, step one is to shift your chain onto the big ring to prevent the chainring teeth from being damaged or damaging your bike case. Then take off the pedals. Use either a hex key on the end of the spindle or a crescent or pedal wrench where it meets the crank. To loosen, it’s clockwise on the left side of the bike and counterclockwise on the right side of the bike. Once the pedals and any associated washers are off, put them in a separate plastic bag to keep them from getting other things greasy.
Be sure your seatpost is marked with the correct height before you remove it, loosening the bolts with a hex wrench. Cut a length of pipe insulation to cover the length of the seatpost and fasten with Velcro straps. Take your front wheel off, putting the skewer into the parts bag with your pedals. Cut lengths of insulation that fit each individual tube on the front part your frame, including the forks. Strap each length down with one of the Velcro straps.
Two problem areas when bikes are packed are the rear triangle and the forks. If they are not reinforced, they could be crushed, even in the most sturdy bike case. To solve this, get either a pair of old hubs or two threaded bolts that are long enough to fit between the dropouts, with two sets of wingnuts on either end. Once you take the wheels off, you can use your quick releases on the old hubs and secure them on the front forks and the rear triangle, with the bike chain resting on the freehub in the rear.
When you have the rear wheel off, continue to cut pipe insulation to fit all the tubes on the rear of the bike. The more you can cover, the more protected your bike will be. Realize that when you fly, security will go through your bike case, moving some things around. The pipe insulation helps ensure that your bike will still be safe from loose objects moving around in your case.
Opening your bike case when you arrive and finding that the rear derailleur hanger has been bent or broken during transport is not the way you want to start your race weekend. This is easily prevented by removing the rear derailleur from the hanger with a hex wrench. Once it is separated from the frame, lash it and the chain to the chainstay so it doesn’t get twisted. It is also a good idea to get a spare derailleur hanger just in case yours gets damaged. The shop you bought the bike from should be able to get one for you from the manufacturer.
The final bit of disassembly is removing the handlebars from the stem. If you have a stem with a removable faceplate where the handlebars clamp onto the stem, this is as simple as loosening all the clamp bolts, removing the bars, and then replacing the faceplate and tightening down the screws so they don’t get lost. You may also have to loosen the stem bolts that clamp onto the steerer tube so you can turn the stem toward the frame so it fits into a smaller case.
Integrated aero bars are a little different. Your first step is loosening the bolts clamping the stem onto the steerer tube. Then you loosen the bolt on the very top of the stem and remove it and the top cap. Be aware of how the spacers are set up above and below the stem before you gently lift it off the steerer tube. Insert an old stem or shim onto the steerer tube, and replace the spacers on top and the top cap and bolt. This will prevent the fork from shaking loose during travel and spreading bearings around your bike case.
Fold the handlebar assembly down parallel with your bike frame. You may need to loosen brake cables to allow for a snugger fit in smaller cases. Having the aerobars pointed downward and lashed to the bike with Velcro straps prevents them from bouncing against the frame. This is the point where you can add additional bits of pipe insulation on parts that are not protected.
You are now ready to put your bike in the bike case. This may take a couple of tries to get the fit just right, especially the first time. Once you have a good fit, tie down the bike securely to the case at one or two spots so it won’t get damaged bouncing around inside the case. Most cases have tie-downs built in, typically around the bottom bracket, and some even have a quick release to hold the front fork securely to the case. If you are using a cardboard bike box, then the best way to keep the bike secure is to use your wetsuit, gear bag, training shoes, or even wadded-up newspaper to act as a buffer between the bike and the box.
The wheels typically go in after the bike, on either side of a soft case or on top of the frame, separated by a layer of thick foam. A wheel cover can be zipped around the wheels to provide additional protection. Then fit in your bicycle pump, but don’t ship CO2 cartridges you might use for your race because they are prohibited on aircraft, even in checked bags. You should be able to find them at the race expo or a nearby bike shop. Why your pump? The airlines ask that you deflate your tires before the flight, and it's one less thing you have to try to find before the race.
Now that your bike and all your bags are packed correctly, it’s time to start your triathlon adventure. Always allow yourself extra time at the airport if your bike is accompanying you on the flight. Have your carry-on packed with whatever comfort food or entertainment you need to sustain you. Look at the flight as an opportunity to do whatever you want. It is one of the few times when you have no errands to run, no phones to answer, and no chores to do. This is your chance to read that book or those magazines you just haven’t had time to get to. Just completely relax, and let everything else fall by the wayside.
Also, when en route, there are easy ways to prevent you from catching a bug and to be more comfortable on the plane. Bring a little bottle of hand sanitizer to use before your meals. Stay hydrated by drinking plenty of fluids, and even adding a drink mix that has extra vitamin C won’t hurt. The practice of putting a triple antibiotic inside your nose to prevent illness or dryness has its supporters and detractors. Most doctors agree that putting petroleum-based products in your nose isn’t the best idea since they are absorbed so quickly through the sinus membranes and into the bloodstream. A simple saline nasal spray is a good solution for a dry nose. Bring a moisturizing hand or body lotion to keep your skin comfortable in the dry air of the cabin.
Jet lag is created by many factors all coming together at the same time. First, your body’s inner clock is at odds with the time at your new destination. Second, your body is at odds with itself after been cooped up in a plane for many hours and in a dry environment. There are easy ways to fight these. Some believe that you should start shifting your sleep–wake cycle to match that of your destination several days before departure, changing at the rate of one hour per day. Some places are so far away that a shift of more than 6 hours may not be realistic.
Once on the plane, begin adjusting to the time zone of your destination by resetting your watch at the beginning of your flight. You are no longer at home when you step on the plane anyway. Plan to sleep on the plane when it is nighttime at your destination. Eye masks and noise-canceling headphones or earplugs can help reduce light and noise. Taking melatonin, a naturally occurring chemical in the brain, will help convince your body it’s time to sleep. Do your best to stay awake on the plane when it is daytime at your destination. This is a good time to catch up on your reading or indulge yourself with a double feature on the video system. The air on planes is extremely dry, so drink plenty of water, which is why it is a good idea to bring drink mixes to make it more tasty. Stay away from alcohol and caffeine because they increase dehydration. Move often on the flight during waking hours: Stretch or walk down the aisles. This will also help keep you awake.
When traveling east, most flights that cross the Atlantic leave later in the day so you have a morning arrival the next day on the other side of the ocean. This will make it easier to fall asleep on the plane. Once you get there, though, do everything in your power not to fall asleep during the day. It will disrupt everything until you get on your new time. Traveling west across the Pacific is easier on the body since most flights leave in the afternoon or evening and land the next evening. Sleep the first part of the flight, then stay awake the rest of the flight. Your reward will be a blissful first night’s sleep at your destination. Another trick of the trade is to wear compression socks on all your flights. This will reduce swelling, aiding in the recovery time after a flight.
Also, dealing with the possibility of a radical difference in climate from what you’re used to is very important when you race. You can start preparing for a race locale’s climate weeks before you leave by adjusting your clothing layers. If you are traveling to a warmer climate, wear more clothing to increase your temperature. If you are going to race in a colder climate, wear thinner clothing. Try to avoid overdoing it either way and risking heat stroke or hypothermia. With the adjustment to a warmer climate, be sure you are drinking more.
Once you arrive, reassemble your bike as soon as possible; follow the instructions described in the previous section, but in reverse order. When you put the rear derailleur back on, be sure the stop screw near the mounting bolt fits behind the tab on the derailleur hanger. Make sure all systems are working, and everything is in one piece. If not, you have some lead time to solve the issue before the race.
Remember to drink to stay hydrated, get in a good meal, and even add extra salt to your food to help your body replace what has been lost. If you have time, go for a short, easy run or ride to help begin the recovery from your flight. This is also an opportunity to get the lay of the land and find out where everything is. To help make it an easy run or ride, bring along your small point-and-shoot camera, and take some pictures while you take in the sights.
Try not to get too caught up in the excitement of a new place before your race. The most important night of sleep and most important meal are two nights before your race. The night before is never as restful because you’re focused on the race the next morning, so getting a lot of rest two nights before will help offset that. Save anything different from your usual dietary routine until after the race. Remember the mantra: Avoid trying anything new during and before your race.
In addition, race morning will go much easier if you pack your backpack the evening before so all you need to do is put on your race clothing and go. Strap your bike pump to the back of your pack so you can make sure your tires are still up to their race pressure. Go for an easy 10-minute jog as soon as you get up to wake up your body and its systems. Have a light breakfast to give your body a little fuel, but keep in mind that you should have your last solid “real” food 3 hours before to give your stomach time to process it. Since you’ve already scouted out the area during your easy runs, it will be easy for you to go to the race site and prepare yourself for an awesome race. Finish knowing you have done your best, and look forward to enjoying the rest of your travel adventure.
Being able to journey to different parts of the country and the world, while incorporating an activity you enjoy, is having your cake and eating it too. You can have the best of both worlds by preparing for your trip the same way you practice and prepare for your race. Be aware of the differences between your normal routines at home and what small changes you will need to make when you travel to a new locale. Learn to be your own bike mechanic to ease transporting your bike. Take care of yourself before, during, and after your race so your triathlon travel adventures will become some of the best experiences you will ever have. Happy and safe travels!