How To Survive Your Golf Vacation

If you like to play golf on your vacation,
then read this article by Neil Wolkodoff.

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How to survive your golf vacation : A fitness pro's day-by-day tips
Golf Digest, March, 2000 by Neil Wolkodoff

Heading off to someplace warm for a few days of golf? Planning to squeeze in 36 a day?

No doubt you'll have a great time. Based on my experience as a fitness professional, it's also a pretty good bet that you'll play below your normal standards and come back with blisters, sore muscles and an aching back.

It doesn't have to be that way. You can avoid becoming a vacation victim, play well and come home injury free. The secret? Preparing properly and knowing what to do, how to do it--and when to do it--while you're away.

Ideally, you should begin an exercise regimen at least three weeks before your trip. Why three weeks, minimum? Because that's the average time it takes for most people to gain noticeable fitness.

But if you're like most of the golfers I train, your preparation for the big golf trip ended with booking the flight, a flophouse, and four days of tee times. In fact, you may be reading this on the flight down to your golf orgy. Good thing, because what follows may be your salvation.
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Making the trip

At least 20 percent of back injuries suffered on a golf vacation can be traced in part to how you lift your luggage or sit in the plane. Minimize travel stress and pain with the following:

* Get a suitcase and travel cover with wheels, so you can roll your luggage. Or spring for a baggage handler--your back's worth the few extra bucks.

* After getting off the plane, walk slowly, then briskly to warm up your muscles. Do some stretches while waiting for your bags in the luggage area.

* Find the first water fountain or snack shop and chug at least 16 ounces of water to counter the dehydration from flying. If you forgot sunscreen, buy it now and apply it each morning.

* When stowing gear in your rental car, lift with your legs and keep the bag close to your body. Never lift luggage and twist your body at the same time.

* After you check in, go for a short walk outdoors if it's still light. Natural sunlight will help fight jet lag.

Day 1: Getting your bearings

Start the day with a brisk walk before breakfast. Your muscles are going to be tight after the traveling and sleeping in a strange bed. After you return to the room, warm up with some stretches.

Most golfers on road trips deviate from their diet, which results in unaccustomed energy highs and lows. Get off to a good start by eating breakfast at least two hours before teeing off. Oatmeal, an egg and turkey sausage are good choices. If you can't go without a morning cup of Joe, then at least chase it with a glass of water or fruit juice.

At the course, do two or three minutes of arm circles, leg kicks and torso twists to get the blood flowing. On the range, start warming up with shorter clubs, which require less back and hip movement. If your hands are tender, remember to grip the club lightly--or wear golf gloves on both hands the first day.

Go ahead, play 36--just be sure to warm up again before the second 18. The excitement of being on the course will likely mask any muscular soreness or irritation. After your second round, take a long shower or bath, or hit the hot tub to help your muscles really relax.

Try not to eat dinner past 7 p.m. Order pasta or fish with rice and vegetables. Pass on the spicy wings, and limit yourself to a glass or two of wine. (When you don't do that, see Day 3.)

Day 2: Hitting your stride

This is the day you're most likely to become dehydrated, especially if you've ignored the advice for Day 1 and stayed out late drinking beer with your buddies. Just know that as little as a 2 percent loss in body water can lead to a marked decrease in coordination. The average person needs 2.5 quarts of water a day; make sure you get four quarts.

Instead of a hot dog at the turn, eat an energy bar with a blend of protein, fats and carbohydrates. This will provide a better balance of nutrients and won't get mustard on your grips.

The muscle areas you should work on Day 2 are the trunk and back. One of the easiest ways is to pack along a FitBall, an inflatable sport ball. It will allow you to work your abdominals and back through a variety of exercises that take five minutes or less.

If your hotel has a massage therapist, get a massage in the evening. Tell the therapist you want to alleviate general muscular soreness and probably are tighter in the hamstrings and lower back than normal. Save the walking-on-the-back stuff for some other time.

Day 3: Ready to rebound

Water and evenly spaced meals are the key to maintaining your energy at this point in the trip. To maximize water intake, minimize caffeine and alcohol intake. During your round, try a sport drink with an equal amount of water. This will increase blood sugar levels and rehydrate you. Skip the fried or greasy foods during meals.

Continue your trunk exercises with the inflatable FitBall. If your hotel has a fitness center, this is the day to add a light circuit of resistance training to work all your muscles. Use an exercise bicycle for 15 or so minutes. It's an excellent means of maintaining aerobic fitness while being easy on the back.

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