Sports touring can really take it out of you. But with those all-important matches on the horizon, you need to turn up in top condition; not lethargic and out of training. Here are a few tips for staying fit and healthy, when you're stuck on the rugby coach for days on end. We know it's hard, but it's certainly do-able.
Schedule Your Workouts
You won't be able to stick to the usual workout timetable. On the go, you'll have to tweak your schedule a little, to fit around your travelling. Will you have access to any exercise equipment on your journey? Contact your accommodation in advance to find out if there's a nearby gym or training facility. Many airports have training facilities, if you're flying.
For exercise that only requires a good pair of trainers, plan jogs around local parks or routes by doing your research before you leave. Mapmyrun is a great online planner.
Pack for Success
If you can't get to the gym, bring the gym to you by packing exercise equipment in your suitcase. You can train in your hotel room, or even head out with the team to the local park. Gadgets may also help you keep fit. When you're unfamiliar with the territory, a runner's or sports watch can help you keep track of the distance you've travelled and at what speed.
Pack your bags full of nutritious, delicious snack items. No junk foods; just healthy stomach-fillers. Try to avoid any unhealthy meals and make sure you're getting the balanced diet you need. Eat small meals frequently throughout the day.
Protein intake should be a priority. You can even make your own healthy protein bars at home, to keep you fighting fit for match day. It'll certainly save you mucking around with protein shakes on the coach. Here's a great recipe to try out, from Oh She Glows.
Do Your Best
Don't stress if you can't train as frequently as usual. Can't get outside? Work on your core or focus on injury prevention exercises.
Taking a travel break for 15 minutes? Grab the rugby ball and head out with your team for a chuck around, to keep the blood flowing and stretch out your legs. Trying to cram in workouts when you're overtired from rugby tours, this can lead to injuries, so don't worry about taking it slow.
Create a Playlist
When you're having a laugh with your team mates, it can be hard to motivate yourself to train while travelling. One great way to get yourself in the mood is to create an exercise playlist. These high-powered tunes should start telling your brain â€˜its training time now,' and before you know it, you'll be tearing through the local park to heavy metal/rap/house (delete as applicable).
Music has a powerful hold over our willpower. It often motivates you to push harder. Utilise this.