How to arrive calm, prepared, and ready to race your best.

Triathlon race week brings enough nerves on its own. Add travel into the mix, and things can quickly get stressful. Whether you're flying to an Ironman or driving to your first local sprint, how you travel can make or break your race-day experience.

Here’s how to minimise stress, protect your gear, and arrive feeling confident, not frazzled for races you’ll be flying to or driving long-distance.

✈️Plan Travel Around Your Needs, Not Just the Cheapest Flight

It might be tempting to grab the cheapest ticket, but your body and mind will thank you for smarter choices.

You’ll want to think about when to arrive at the race venue, and should use the time-zone difference as a guide:

For races up to +/- 6 hours time zone difference, aim to arrive at least 3-4 days before race day.
For races over a 6 hour time zone difference, aim to arrive at least 5 days before race day.
For races at an altitude or climate much different to what you’ve trained at, you may even need to allow for 7-10 days prior to race day to acclimate.

Obviously, longer tougher races will need more acclimation time, so how much time you should arrive prior to the race city will depend on your race distance and location.

Arriving early gives you time to:

Adjust to the new environment
Rebuild hydration after travel
Get your bearings for course recce or athlete check-in
Rebuild your bike and remedy any damage from transit.

👉 Bonus tip: Try to avoid long-haul flights within 24 hours of the race if possible.

🧳 Pack Like a Pro (and Make a List!)

Triathlon involves a lot of gear. Don’t leave packing to the night before.

Use a checklist. Start packing early, and double-check essentials:

Race suit + extra kit options
Wetsuit / goggles / swim cap
Bike gear: shoes, helmet, pedals, bottles
Run gear: shoes, socks, race belt, visor
Nutrition: gels, drink mix, salt tabs
Chargers: watch, bike computer, lights
Documents: ID, race license, travel insurance, confirmation email
Tools: mini pump, spare tubes, multitool

💡Top tips: Pack your race-day gear in your carry-on if flying just in case your checked luggage doesn’t show up on time. Carry you helmet with you on the plane as this prevent accidental damage or crushing if it’s packed in your checked luggage.

🚲Protect Your Bike When Travelling

If you're flying, invest in a bike travel case or bag. Hard cases offer more protection, but soft bags are lighter and easier to handle.

If you don’t have a bike bag, ask any friends who may have one you can borrow. Bike bags can be expensive so if you’re only travelling one or two races it might not be a cost effective purchase.

You can also use a traditional cardboard box, most bike shops will give you one free or very little cost. The only downside is you’ll have to take apart a lot of components to squeeze in the box. If you choose a cardboard box it may be worthwhile to ask a bike shop to pack your bike for you (at a small cost) and find a mechanic at your destination to rebuild it.

Tips for flying with your bike:

Remove pedals
Remove brake rotors
Unscrew your rear derailleur from the hanger and wrap in an old tee shirt. Let it hang down on the chain or rest on the base of the bag.
Disconnect your Di2 and the battery. You’ll need to carry the battery in your hand luggage.
Place a wedge between your disc brakes to prevent them from adjusting through accidental squeezing of the brake levers. A folded up business card works well to wedge between the pads.
Tape small items (like skewers) to the frame
Pad everything well using bubble wrap, foam, even clothes work.
Some airlines will not allow you to travel with CO2 cartridges, so be prepared to bring a pump or purchase CO2 (if you use it for replacing inner tubes) at your destination.
Make sure any loose items like clothing are in a protective bag to avoid bike grease and chain lube ruining them. Old drawstring bags from other races work well.
Be prepared for aviation security / TSA to completely unpack your bike case and haphazardly repack it! Nothing fragile should be loose or left in the bag.
Don’t over pack!

Some airlines require advance notice for bikes. Check their policy early.

Check your airline, you may have to pay extra for a bike. Some airlines include a bike as standard checked luggage. Do your homework before you book to avoid any extra fees.

If renting a bike at the race instead: research reputable shops and consider bringing your own saddle and pedals.🚲

💸 Insurance

It is absolutely essential you have insurance that will cover you for:

damage to your bike in travel and racing
any medical treatment you may require during travel and racing
any other claims as a result of travel, e.g. loss of items or delays.

If you have a credit card travel insurance may be included as part of your benefits, so before booking check what is included and excluded from your policy. Some travel insurance policies do not cover bicycles or medical treatment as a result of racing.

You may need to take out a specialist insurance policy that will cover your bike and yourself both travel, training and racing.

🚕Travelling Around When You Arrive

Think about you will get from the airport to your accommodation and the race venue with your bike.

You may need a rental car large enough to transport your bike, other gear and passengers. Depending on the car model you can drop a rear seat to squeeze in a bike bag.

Some race cities may have public transport or you could be within walking distance between your accommodation and the race venue.

🧘‍♂️ Keep Stress Low on Travel Day

Race week isn’t the time to be sprinting through airports or skipping meals. Aim for calm, steady energy.

Travel day tips:

Eat regular, balanced meals
Bring snacks + hydration for the journey
Walk and stretch during long flights or drives
Wear compression socks if flying
Use headphones or a podcast to stay relaxed

Try to minimise decision fatigue, save your mental energy for the race.

🗺️ Familiarise Yourself with the Race Venue

Once you arrive:

Rebuild your bike as soon as possible and check over for any damage. Take your bike for a short spin on a quiet street or car park, cycle through the gears and check the brakes. Make any adjustments if you know how, or take the bike to a mechanic for repairs. Doing this as soon as possible allows time to fix any issues and replace any parts.
Drive or ride the bike course (or key sections of it) if safe to do so
Walk through transition and note entrances/exits. Visualize how you will move through these on race day.
Visit swim start if it's open
Check local weather and race updates, prepare your clothing choice and nutrition accordingly.

The more familiar things feel, the calmer you'll be on race day.

🧠 Stick to Your Routine (as Much as You Can)

It’s easy to feel out of rhythm when you're in a hotel or Airbnb.

To stay grounded:

Eat meals similar to what you eat at home
Stay hydrated and eat nutritious food.
Lay out your gear the night before, like you would in training
Avoid late nights or last-minute changes

Sleep might not be perfect the night before the race and that’s okay. Focus on resting well two nights before.

Final Thought

Travelling for a race can feel overwhelming, but with good prep and a calm mindset, it can also be part of the adventure. Plan ahead, protect your gear, and give yourself time to settle in. The goal? Show up confident, clear-headed, and ready to race your best.

Tips for Travelling to Races