Overseas Triathlon Travel & Racing

Qualifying or selecting a race overseas is a great way to see the world & possibly visit somewhere you may have never considered. Below is a list of suggested dos and don’ts of traveling & racing overseas for triathlon. These are designed to maximise your performance based on experience.


  • Get there early to acclimatise to the weather conditions and time difference. It usually takes 1-2 days to start feeling somewhat normal again. Recent research suggests that full acclimatisation happens anywhere between 7-10 days. An older rule of thumb is to allow one day of acclimatisation per every time zone you pass through. Jet lag symptoms can include bloating, nausea, headaches, night sweats, insomnia etc.
  • Have all required travel documentation, visas and medications with you at easy access. Your phone is a great place to store this without all the paperwork. Make sure it is available offline or that you have wifi or data access.
  • Hydrate well during the flight and eat clean. Consider using an electrolyte drink to support this.
  • Wear compression during the flight, take aspirin & wear a sleeping mask & ear plugs. Make sure you stretch & walk around the plane a lot during the flight. You may consider opting for an upgrade to premium economy or business or simply selecting the aisle seat.
  • Consider taking melatonin tablets to help regulate your sleep/wake cycle when you arrive if travelling in different time zones.
  • Take your own nutrition plus some extra (just in case some leaks through your bag) for the race & days leading up to it. Carefully seal this in a box or snap lock bags.
  • Research safe places to do your training & race prep. If possible recon the course before the race.
  • Take a friend or relative as your support crew. They are great to mind bags, fetch supplies, cook for you, take happy snaps etc.


  • Put your essential items in your checked luggage, if it goes missing you’ll need to survive with whatever is in your carry on luggage.
  • Take CO2 bottles in your checked luggage- customs officials love holding your bike in the airport. Carefully read your airline’s policy on this as some airlines now accept 1-2 canisters. This applies to things like Pit Stop as well.
  • Pack every item of clothing & shoes you own- limit it to one bike bag & one backpack for easy transportation around the airport & to your accommodation.
  • Sightsee/race expo before the race. Leave this to afterwards. Stay in your accommodation relax & watch movies & sleep lots & do your light training leading up to the event.