Triathlon Training During Summer Vacation: Tips for Success

Triathletes LOVE a good routine. And it is understandable, as we try to fit a heck of a lot of training in around our busy lives.

So, when a summer vacation hits, it might be both confusing and exciting, as we need to build a whole new schedule to be in shape for the race season.

Here, I’m going to go through some of the tips and tricks on how to adjust your triathlon training schedule without ruining your summer vacation.

Step 1: Planning and Preparation

Trying to fit our training in around our summer vacation can be a really tough task, let alone trying to find the places to actually do that training. And I am sure you may have experienced this before. You have a swim session scheduled, and there is no swimming pool in sight. River swimming? No river.

It can seem like the end of the world, but with a bit of prior planning and thought, you can keep that training up.

First, you can do some research into some of the hotels in the area and try to find ones that have a small gym or a small swimming pool. They are probably not going to be the best facilities out there, but it is better than nothing at all. Or you can look for the hotels that are near the facilities that you can use.

If you have been planning your vacation months in advance, you can think bout re-scheduling your training program to fit around the trip better. If you know that you are not going to be able to swim and cycle while you are on vacation, then you can do more of that before and after the trip.

In this case, you can make your training more running-focused. Out of the three disciplines, running is probably the easiest one to do. All you need is a good pair of running shoes and maybe a treadmill, at most.

Obviously, it may not be your ideal training, so you need to look at options and ways to tweak your workouts. Let’s go through some options for each of the disciplines.

Swimming

• Check if nearby hotels, community centers, or public pools offer day passes.
• If safe and permitted, look for lakes, rivers, or beaches for open-water swimming.
• Use resistance bands for swim-specific strength or do cardio (burpees, mountain climbers) to maintain fitness.
• If pool time is limited, focus on sprint intervals to maximize effort.
• Portable gear, such as swim cords, can help simulate swimming motions when no water is available.

Cycling

• Use a stationary bike or use a hotel gym bike, paired with virtual rides (Zwift, TrainerRoad).
• Check if local shops rent road bikes so you can still ride outdoors.
• Do squats, lunges, and core exercises to maintain cycling strength.
• If you have access to a bike but limited time, short, intense efforts can maintain fitness.
• Do bike-free cardio like stair climbing, jump rope, or elliptical. These activities can mimic cycling endurance.

Running

• Explore new routes. Use Strava or MapMyRun to find safe, scenic paths.
• If no hotel treadmill, do HIIT runs (30-sec sprints, 1-min walks) in a park.
• If on vacation near nature, trail running routes can add variety and strength work.
• Beach runs (if available) strengthen lower legs and add resistance.
• If sightseeing, plan runs that double as light exploration.

Strength and Conditioning

• Bodyweight circuits – No gym? Do a 20-minute circuit of squats, push-ups, lunges, planks, and burpees in your hotel room or a park. Aim for 3 rounds with minimal rest.
• Resistance band workouts – Pack lightweight bands for swim-specific pulls (lat exercises) and leg loops for hip-strengthening moves like monster walks.
• Stair/hill repeats – Find a staircase or steep hill and do 10x sprints up for explosive power (great substitute for bike intervals).
• Yoga or mobility flow – Use a travel mat (or towel) for 15-20 minutes of dynamic stretches to maintain flexibility and prevent stiffness from travel.
• Sand or trail workouts – If near a beach, run or do drills in soft sand to build lower-leg strength; uneven trails engage stabilizer muscles.
• HIIT finishers – Short on time? End a run or swim with 5 minutes of jump squats, mountain climbers, or plank-to-push-ups to boost conditioning.

Triathlete Gear Checklist for Summer Vacation

Bringing simple gear like swim cords can help you keep up your swim fitness, even if you’re stuck with just a hotel pool. And a quick check-in with your triathlon coach or training buddy can go a long way in keeping you motivated during a family vacation.

Pack smart with this triathlon-specific gear list to stay on top of swim, bike, and run sessions, even on the road.

Swim Gear

• Swimsuit / Tri suit – Quick-drying for efficiency
• Goggles (plus a spare pair) – Clear & tinted for different conditions
• Swim cap – Silicone or latex (helpful if swimming in open water)
• Pull buoy / Paddles (optional) – If you have space
• Earplugs / Nose clip (if needed)
• Microfiber towel – Fast-drying for post-swim

Cycling Gear

• Bike (if bringing your own) – Check airline policies or consider renting
• Bike travel case / Bag – If flying with your bike
• Helmet – Never ride without it!
• Cycling shoes & Cleats
• Portable bike pump & Multi-tool
• Spare tubes / Patch kit – Be prepared for flats
• Bike computer / GPS – For tracking rides
• Sunglasses – UV protection for bright rides
• Indoor trainer (if space allows) – Smart trainers like Wahoo/Kickr for hotel rides

Running Gear

• Running shoes – Pack your most reliable pair
• Running socks – Moisture-wicking to prevent blisters
• Triathlon watch / HR Monitor – Track pace & distance
• Hydration vest / Belt (if running long distances in heat)
• Body glide / Anti-Chafe Balm – Essential for hot-weather runs
• Reflective gear lights – If running at night
• Sunglasses

Health & Recovery

• Sunscreen (SPF 50+) – Sweat-proof for outdoor sessions
• Chamois cream – For long bike rides
• First aid kit – Band-aids, antiseptic, blister pads
• Pain relievers (NSAIDs if needed)
• Compression socks – For recovery after long travel
• Electrolyte tablets / Gels – Stay fueled in the heat

Step 2: Scheduling Key Workouts

When you’re on a family vacation, time is tight, and training often takes a back seat. That’s why it’s important to focus on quality over quantity. Instead of trying to stick to your full training plan, pick out the key workouts that matter most. These are the sessions that keep your fitness ticking: your long run, solid tempo cycling workouts, or a swim with some intensity.

If your hotel has a gym, use it. Even a basic treadmill or hotel bike can help you squeeze in a solid session. No gym? Rent a road or mountain bike and explore the local area. That way, you combine bike fitness and sightseeing at the same time.

Another tip for the summer holiday that you probably already know: Try to train in the mornings. It’s often the quietest part of the day. Additionally, getting your session done before the family is up can free you up for guilt-free vacation fun later. You’ll feel accomplished and more relaxed.

When time is really short, go for intensity. High-intensity interval training (HIIT) can deliver great fitness benefits in less time. A 30-minute cycling interval session can be just as effective as a longer, slower one. Perfect when your schedule is packed with family outings.

And don’t forget strength work. You can do bodyweight exercises in your hotel room or a short resistance band routine by the pool. It doesn’t take long, and it helps prevent injuries while keeping your body strong.

Here is an example of a triathlon training week during summer vacation:

Step 3: Recovery and Rest

Your vacation is the perfect time to hit pause and let your body catch up with all the hard training you’ve been doing. Recovery weeks aren’t just a break; they’re when your body actually gets stronger. So instead of feeling guilty for skipping a workout or two, think of it as smart training.

Plan your holiday to double as a recovery block. Use the first few days to unplug fully, skip the high-intensity sessions, sleep in, and let your legs relax. Even a few days without structure can do wonders for your energy levels and motivation.

That doesn’t mean doing nothing. Light movement, like stretching, yoga, or a gentle swim in the sea, can help you stay limber and ease any tight muscles. Think of it as active recovery, just without the pressure.

Most importantly, listen to your body. If you’re feeling tired, take a rest day. If you’re itching to move, go for a walk or an easy ride with the family. The key is to come back from your vacation feeling refreshed, not more drained.

Step 4: Nutrition and Hydration

Vacations are made for good food, but if you want to keep your energy levels up and support your training, it helps to strike a balance. You don’t need to be super strict, but staying mindful of what you eat and drink will go a long way.

Keep things simple: stay hydrated. Whether you’re lounging on the beach or squeezing in a morning run, water is your best friend, especially in the summer heat. Carry a refillable bottle or use a hydration pack if you’re planning a longer workout or a family hike. Add in some electrolytes (through drinks or salty snacks) to help your body recover and stay balanced.

When it comes to meals, try to stick with mostly whole foods: fruits, veggies, lean proteins, and carbs that give you real fuel. Enjoy local treats, of course! But avoid going overboard on heavy, greasy, or sugary foods day after day. Too much indulgence can leave you feeling sluggish and throw off your training rhythm.

Most importantly, listen to your body. If you’re hungrier than usual, fuel up. If you feel bloated or low-energy, dial it back. Eating and drinking well won’t just support your workouts, it’ll help you enjoy your vacation more.

Conclusion and Final Tips for Triathlon Training During Summer Vacation

Fitting triathlon training during summer vacation isn’t always easy, but it’s definitely doable with a little planning and the right mindset. The key for athletes is to stay flexible and be realistic. Some workouts might need to shift or shorten, and that’s okay.

Try weaving training into your holiday plans instead of treating it like a separate task. A morning run on the beach, a bike ride through a scenic town, or a dip in the hotel pool can all count as valuable training and vacation fun.

Stay in touch with your coach if you can. It helps with motivation and accountability. And don’t forget to enjoy the downtime too. Recovery is just as important as the workouts themselves.

In the end, the goal is to come back from your vacation feeling recharged, not off track. With a bit of flexibility and focus, you can keep your training on course and still make the most of your time away.