Sport Travel Packing Guide

I recently returned from a tennis trip to the States. A good friend of mine, Kris, who I met during my days travelling on the tennis tour, convinced me to come out an play doubles with him at the USTA L1 National Tennis Tournament at the International Tennis Hall of Fame in Newport Rhode Island. We had such a blast, and I was able to spend some time both playing the sport I love and seeing good friends, some of whom I hadn’t seen for over 6 years. 

The trip made me realise that active travel is a skill, and after over 15 years of doing this, I’ve gotten the hang of preparing and packing for competitions on the road. In the spirit of knowledge, I thought it might be useful to share some of the top tips that I’ve learned along the way. 

So, without further ado, here are some key things I do to prepare for tennis travel, which can easily applied to any sporting adventure, or even help you incorporate your favorite activities into a packed work travel schedule.

Pre-Travel Planning and Organization

As an athlete, I’ve had my fare share of surprises when travelling, but here two key things that help me plan for the unexpected.

• Start Early. The earlier you start planning your trip, the better. This will give you plenty of time to research your destination, book your flights and accommodation, and pack your bags. I often find leaving hotels, car hire, etc to the last minute leaves you with fewer options. 
• Do Your Research. Before you book anything, take some time to research your destination. Learn about the culture, the climate, and the attractions. This will help you decide what to pack and what to do when you're there. This was particularly important when I was on tour, as it helped me prepare the right gels, hats, supplements, etc for the climate. 

My Airside Packing List

Your hand luggage is the most important part of your packing routine. It holds everything you need for quick access on the plain, in the airport and when you arrive at your destination. It’s also the only piece of baggage you can be guaranteed to always have with you at all times, because we all know that checked luggage tends to go missing when you least expect it. So, here are 10 things I always bring in my Cancha Bag as hand luggage:

• An extra pair of shoes. Something comfortable that I can wear around a city is always preferable. 
• Spare clothes, towel, and at least one racquet. This helps me be ready for a workout and saves me incase my suitcase gets lost.  
• Laptop and chargers. I am always responding to emails and working on new things for Cancha, so I having my laptop with me with a power bank for extra juice allows me to work on the go.  
• Travel documents and passport. Make sure you place these somewhere where they are always easy to access. 
• Snacks and water bottle. Airplane food is often far from good. Staying hydrated and having my favourite snacks on me is crucial for all trips. 
• Compression socks. This is crucial for longer flights as it helps keep the circulation going. 
• Sleep mask and earplugs. I am a light sleeper, so this helps me get some shut eye even in the worst conditions. 
• Mini first aid kit. I have cut myself accidentally on just about everything over the years. Having a small kit available is always helpful. 
• Book or entertainment. I always try to pick up something new to read for each trip. 

Lost Luggage: Handling Unexpected Travel Challenges

I’ve had my fair share of lost luggage over the last few years. This includes lost racquets, clothes, and shoes - I’ve arrived at tournaments before with nothing but the clothes I was wearing. I had to borrow gear from other players in the event, and getting accustomed to someone else’s shoes, racquets, etc and playing at the top of your game is a tough ask. Since then, I’ve made sure I pack at least one of everything I need in hand luggage. That means some spare shoes, spare clothes, towel, and even one racquet. Also, If you’re wondering if you can take racquets airside, check out this article which covers this topic. 

Managing Jet Lag and Travel Fatigue

Jet lag is without a doubt the worst part of travelling; it can deprive you of sleep during the night, make you feel exhausted during the day and deteriorate the experience of travelling altogether. The worst part is that it makes it hard to be active and have enough energy to be at your best.

There is one tip for jetlag that has seen me through even the greatest of time changes: Adapt to your target time zone as quickly as possible, even if that means going hours without sleep the first day.

The worst thing you can do when arriving in a new country during the day is to go straight to sleep at your hotel. You’ll wake up in the afternoon full of energy and sleeping later that night will be almost impossible. The next morning will be even worse, as you will finally be ready to sleep and the whole cycle starts again. The best way to overcome this is to push through the first day, adapt to the local timezone and force regular sleeping patterns - think of it like a cold plunge for sleep!

For more tips to combat jet lag, read our comprehensive guide. 

Balancing Training and Sightseeing

One thing I regret from my pro tennis days is that I was often so focused on the event and doing my best, that I often left little time for sightseeing and learning more about the places I was visiting. Throughout my career, I spent time all over Europe, Asia, North America and even Africa. As time passed, I started to care more about this and tried to spend at least one day after finishing each event to explore and take in the culture of where I was staying.

Now that the pressure of pro tennis and rankings is no longer with me and my main motivation is just the fun of the game, it’s a lot easier to explore my environment and make the most of my trips. This time in Newport was no different, and at the end of most days on court we found new places to visit, foods to try and people to meet up with. Here’s a video of me trying a lobster roll for the first time!

Staying Healthy and Fit While Traveling

Unless you are travelling primarily for sport, it can be hard to stay fit and healthy while on the road. You don’t have the luxury of time or cooking with your own ingredients. Fitting in a workout as well can be hard, especially if you’re travelling for work. As Cancha has grown, my work travels have increased, but I have always tried to prioritise being active each day, and here are my tips for staying active when on the road:

• Always pack a pair of running shoes. I used to not like running so much, I think that’s down to the 6:30 am 5-mile runs they used to make us do randomly at the academy (the worst part about those is that you never saw them coming). However, nowadays, I see running as a perfect way to explore a new place. You can cover so much ground in a short space of time, and I love tracking down cool running spots online and taking a note of them on my notes app on my iPhone before arriving at my destination.
• Take advantage of free gym trials. Many gyms, especially around the US, have free day passes and trials. I have used these extensively (perhaps a little too much but that’s just between you and me), and it helps me get a workout in when tennis and running is not an option. On my way to New York City after the tournament I recently used Classpass to reserve a gym in Manhattan so I could lift some weights before sightseeing around the city. I highly recommend it!
• Pack one tennis racquet, even if you don’t plan to play tennis. Last year, at the BNP Paribas Open in Indian Wells, I got chatting with Daniella Hantuchova, former top 5 tennis player in the world. She told me that even though she doesn’t play much tennis these days, she always packs at least one racquet in her suitcase, just in case. It’s partly habit (after 20ish years on tour), but also because you never know when the opportunity will present itself to get on court and hit some balls.

Post-Travel Recovery and Reflection

Having just arrived back in London after 6 tennis matches in a week, 10+ hours in the car and a 7-hour flight back, it is safe to say that I my body is feeling the effects of a gruelling mental and physical event. People often think that injury prevention and recovery are routines for both pre and during competition, but I would argue (especially now that I’m older and can’t recover as easily) that it’s just as important to look after yourself when you get back. 

After finishing a trip, it’s important to stretch and keep you feeling flexible so it doesn’t stiffen up after so much travelling and exercise. Recently, I have really gotten into yoga - it helps calm my body, promote flexibility and correct all of the bad posure I had while on the plain and during the car journeys. This sort of exercise can even help you reajust to the time zone better and fall back into your daily routine.

So there we have it, my top tips for packign and travelling for sport. If you enjoyed this, leave a comment down below and I’ll get back to you asap. I’d love to hear how you prepare for travel, whether it’s for sport, work, vacation or anything else!