In no particular order:
* Minimise where possible – think about your regular travel, can you make adjustments to your schedule to reduce the amount of trips you need to take? Block booking appointments in certain locations to save you from revisiting multiple times for example. Also think whether you could use alternative means such as walking/cycling for more local visits.
* Stand where possible – when using public transport it is very tempting to plonk yourself into a seat and stay there for the entirety of your journey. Some people see seats as so precious they are willing to race or argue to get them. Don’t be pulled into this, relax and stand up for your journey. If you are travelling for several hours alternate between standing and sitting every 30mins or so.
* Invest in a lumbar pillow for car journeys – sitting for long periods in ill-fitting car seats can do a number on your lower back. I’ve found that a pillow such as this can make a huge difference on how I feel at the end of a long journey.
* Take regular breaks – If driving long distances try and schedule in a stop every hour to stand up and stretch your legs. This may add half an hour to your journey but will transform how you feel when you arrive.
* Prepare food in advance – the easiest way to stick to your dietary goals when on the move is to prepare. Invest in some tupperwares and a chill box and batch cook some meals before you travel. It takes the stress out of finding food, saves money and keeps you on track.
* Don’t use travel as an excuse for poor food choices – if you aren’t able to prepare food in advance then don’t use this as a reason for turning to processed junk. Virtually every shop now sells some wholefood protein and fat source which you can turn to. Supermarkets stock an increasing range of cooked meats as well as nuts and tinned fish which all make good food options on the go. If you are on the motorway there is now a Waitrose or M&S at most service stations which stock a great range of healthy snacks. Yes they will be expensive but that serves you right for not preparing!
* Take bands and a lacrosse ball everywhere you go – For less than a tenner you can get a couple of bands and a ball which is all you need to turn wherever you are staying into a mini gym. You won’t be chasing PRs when you are travelling so instead use the time to focus on some mobility work to alleviate the aches from the journey and do some light band work to get everything moving and well maintained.
* Sleep – long journeys and different beds can make it difficult to sleep so make sure you practice good sleep hygiene to give yourself the best chance of a good night. Turn the AC down low or open a window, stay away from screens in the hour before bed and take a roll of electricity tape to cover any standby lights in your room so things are pitch black.
* Supplements – Whilst I always advocate wholefood before supplements the chances are that your diet will be compromised in some way whilst you travel. For this reason having a greens formula of some kind can be useful. I also take a ZMA formulation for pre bed and some coconut oil for the morning coffee. Vitamin D3 is also a good addition, especially if you’re going to be stuck inside all day.
* Learn something – Travel can be dead time, with many of us listening to the radio or the same playlist. Make something of your journey by utilising podcasts or audiobooks so that you are keeping your mind active and learning something in this time. Choose a topic that interests you but that you don’t normally have time to pursue or find content that could help give you new ideas for work. Don’t waste this time!
Hopefully the above has given you some easy to apply tips that you can utilise to get the most out of your travel. Don’t use travel as an excuse for performance dips, accept the limitations and work with them to get the best out of the situation.
If you have any additional ideas that I haven’t mentioned here please post in the comments below.