Play enough hockey, for the right teams and in the right leagues, and you’ll find yourself on your fair share of road trips. Most minor leagues will have one big trip mid-season or end of the season, and various leagues for older players often include travel for Provincials or National tournaments. The big hockey road trip can be totally fun and exciting—until it’s not.

Don’t get me wrong, it’s nice to get out and enjoy some time away from home, maybe even taking a chance to check out the sights if you’ll be away longer than just for hockey. However, for many, the travel aspect can be challenging. Not only are you on the road for multiple hours straight (I know I've been on 22hr bus rides for college hockey game weekends, which were certainly very testing), but that long on a bus or plane can hinder your play if you aren’t prepared enough.

In this article, we’ll go over some effective strategies for preparing for your trip and getting ready to hit the ice.

If you’re an athlete, you’ve likely heard the terms “bus legs” or “airplane legs,” referring to that soreness one feels after sitting for hours on end while travelling a long distance for a game. Sometimes, your team might say that your upcoming opponent’s “bus legs” might give them a disadvantage.

Travel isn't easy. Sitting for hours can leave your body sore, and if your posture is poor during the ride, whether lying down or just sitting in the wrong spot, you suffer from motion sickness. Once you're motion sick, unless you have some Gravol or similar medication on hand, you’ll be spending a solid portion of time recovering from that too.

Our muscles and bones, particularly in our hip flexors and the anterior of our shoulders, can stiffen up when sitting in a vehicle and in one position for too long. Going straight to a hockey game right after can feel awful and make us much more sluggish than usual.

And then there is the issue of time zones. Even a one- or two-hour time difference can be challenging. It may not seem like a lot, but if you’re playing later in the night and gaining hours (travelling east to west), a 9pm game could feel like an 11pm game. If you’ve lost hours (travelling west to east), you’ve lost a few hours rest before your game.

On April 7, 2026, the Vancouver Goldeneyes held a post-game press conference after their 5-1 loss on the road against the Boston Fleet. The head coach of the Goldeneyes, Brian Idalski, said that there’s “something there,” when discussing how, of all the teams in the PWHL, the Vancouver Goldeneyes and the Seattle Torrent appear to be struggling the most, particularly on the road. Things like managing sleep and adjusting circadian rhythm were all brought up as “things to work on.” He also added that he hopes the PWHL will expand further west, to counteract the intense travel that Vancouver and Seattle face during the season.

The addition of teams in Las Vegas and San Jose hopes to mitigate a few of the issues from travelling.

Both the Vancouver Goldeneyes and the Seattle Torrent struggled immensely during the season, despite predictions at the beginning of the season suggesting they could very well be at the top of the league. In fact, early predictions suggested that the Torrent could power ahead of the rest and win the Walter Cup in their first year—alas, with their loss to the Goldeneyes on April 14, they were instead the first team knocked out of contention for the playoffs.

It was not just fans or the media suggesting the prediction, either—but those holding official positions in the league. Boston Fleet’s general manager, Danielle Marmer, had said that there was no way anyone was beating the Torrent or the Goldeneyes after the draft was completed.

So what went wrong?

Several factors likely played a role, including how new the league is and how little time the players had to gel after the expansion draft. But it would be naive to ignore how much more intensive the west coast teams' travel schedule was compared to those in the east and midwest.

As it turns out, the theory that travel difficulties hurt the two newest expansion teams may not be entirely without merit. In fact, the impact of travel on west coast teams has been well-documented and researched in the NHL as a known problem that teams try to address.

The Goldeneyes and Torrent face a larger time difference than the rest of the league (Pacific time is two to three hours behind), which throws off sleep schedules and means they often have two to three fewer hours to rest and prepare once they arrive at their destination. The Goldeneyes acknowledged this at their press conference, speaking publicly about their less-than-ideal hotel and sleep arrangements, another hidden factor that can quietly sabotage a team's performance on the ice. 

The Goldeneyes’ record over the season was 9-3-4-14, with a 6-2-3-4 record at home and a 3-1-1-10 record on the road. The Torrent struggled even more on the road over their inaugural season, with an 8-1-5-16 record overall, and a 1-1-2-11 road record versus 7-0-3-5 record at home (Note: stats based as of May 4, 2026 and April 26, 2026, respectively). The split between at home and on the road is hard to ignore; the Goldeneyes won twice as many games at home, and the Torrent won more than three times at home than they did on the road.

Travelling for hockey, or any sport, is tough. But there are ways to make it more tolerable.

In the next few sections, we’ll cover preparation strategies to help you perform your best on the road. While the focus is on longer trips, most of this advice may also apply to shorter drives too, even if your rink is only 30 minutes to an hour away.

Prepare for Travel Beforehand

It may seem obvious, but before your trip, make a list of things you need to bring, while also considering the length of your trip. Is it just for a day? Are you staying overnight? How many pairs of clothes will you need? Toiletries? Try not to pack too much, since transporting your bags in addition to your hockey gear can make the travel more taxing than it already is.

Personally, for weekend hockey trips, I try to keep myself to a single backpack, only packing toiletries, some electronics, pajamas, extra underwear, and one set of spare clothes. Of course, if you’re going longer, you may need to pack a bit more or have an extra bag.

Other things to prep before the trip may include:

• filled bottle of water (or half-filled, to lower the weight of your travel bag)

• a few healthy snacks (don’t overfill/bring anything that takes up too much space, like a large bag of chips)

• headphones

• phone charger

• power bank

Also, make sure to double-check your hockey bag equipment and supplies, including tape and shower supplies.

Group Arrangements

Before you’re set to hit the road, you and your team will probably be planning out your mode of transportation. For some, particularly those using travel buses (college or high-level hockey), you don’t really have to worry too much about the driving portion of travel—but for many others, that may not be the case.

If you can help it for long distances, don’t travel by yourself; trying to keep your energy up and your travel habits accountable is much more difficult when you’re alone. There's also safety in numbers. If you have a friend or are travelling in a group, you can also take turns if you’re both capable of driving and are in a car. Ferry and plane rides are also safer and easier to keep track of everything.

Stretch and Keep Moving

No matter what mode of transportation your team is taking, it’s important to move and stretch periodically—yes, even on a plane.

Take advantage of any chance to stand and stretch in the aisle of the plane or bus, whichever one your team is taking. If you're driving, light dynamic stretches at the gas station or rest stop can do wonders. And when you can't walk around for whatever reason, just find a way to stand and stretch as best you can at your seat.

A little movement can go a long way. Sitting for extended periods can be bad for your hip flexors, back, and shoulders. Your body will feel tight, with your hip flexors shortening and your back and shoulders stiffening up. This is why it’s so important to move around so your muscles and joints don’t lock up while travelling.

Hydrate

Do not forget to hydrate! Hydration is crucial when travelling, and actually even more so than usual. Your body needs water to avoid fatigue, headaches, and other ailments you may experience. It may not seem like that big of a deal when you’re sitting around on the bus or plane, but that could mean you’ll forget to hydrate even more.

Keeping hydrated will help you feel better overall, and consequently at your game. Especially on a plane, the air at such high altitudes does not have a lot of moisture, meaning your body may get dehydrated faster due to the low humidity. Always have a water bottle with you (filled or not, depending on the travel vehicle you are using) when travelling.

Athletes need to hydrate before and after the game, not just during. Sipping water throughout the day is the best way to stay hydrated; don't wait until you're on the bench chugging liquids down to catch up.

Dehydration can be detrimental at the rink. Hockey is a full-body sport, and a lack of water can deplete performance in nearly all aspects. Headaches and cramps are the most common signs of dehydration, and neither is fun to play through.

Your body also needs fluids to keep your muscles and joints loose—being dehydrated can cause you to lose some flexibility and speed. Breathing can also be hindered, since it can make it more difficult for your body to absorb oxygen.

It’s not just physical, either, but mental as well. Along with headaches can come irritability and clouded judgement. When you haven’t had enough water, making the right decisions on the ice can get a whole lot harder.

Change Your Mental Clock and Time Zone

Your time zone doesn’t change once you get there—it changes as soon as you head out to the car. Prepare your body and mind while on the road to adjust to the new time change as soon as possible, before you reach your destination; that might mean taking melatonin or magnesium supplements at a certain hour, so you can fall asleep at the ideal time. Be wary of using too much caffeine (coffee, tea, pills, etc.) or approaching alcohol while travelling between time zones.

Alcohol can make you sleepy, but not well-rested. It disrupts sleep patterns and reduces the quality of your rest. Particularly if you snore or deal with sleep disorders, those can be worsened with alcohol as well. Even small amounts of alcohol can affect your sleep, with studies finding that 1-2 glasses can disrupt sleep by 9.3%.

Take precautions when sipping on coffee or consuming caffeine while travelling. Again, you want to adjust your internal clock to be on the correct time zone, so sipping on a Starbucks or Tim Hortons drink when it’s supposed to be 8pm at your destination may not be the best strategy. Avoid caffeine six to eight hours before you are set to sleep.

Prep Your Mindset

Just like time zones, it’s important that you also get your mind in the right place too. Long-time hockey coach, Rick Traugott (Jan. 2, 1965-Aug. 12 2024), has said that it’s not just bus legs you need to worry about, but bus brain. He cited one instance when he was coaching in the CWHL, where the team got lost on their way and even had to stay the night in the wrong city, and only made it to the game 20 minutes beforehand.

By all accounts, the team should have struggled during the game with extreme bus legs. However, while the game was not easy by any means and the team did give up a goal early, they managed to come back and win the game 2-1. But how could that have happened? Well, several things could have contributed to the team’s play, but Traugott attributed it mainly to the collective adrenaline that came with such a hectic entrance; in a way, their hearts and bodies were already halfway warmed up, and their minds were entirely on the game at hand.

At the Hotel

Your prep isn’t quite over once you arrive at the hotel, at least if it’s a reasonable hour. If you got to the hotel at bedtime, then of course, it’s time to turn everything off and sleep.

However, if you have some time, find a gym and do some light, aerobic exercise. This workout is just to get you moving and your blood pumping; it should not be that strenuous, focusing instead on movements you are already comfortable with. A light sweat on the bike or elliptical, moving at a “talking pace,” will wake up your system a little while additionally loosening up your hip flexors and shoulders again.

If you’re still stiff or groggy the next day, continue to move around—and by that, we mean find a place at the hotel, whether that’s outside, in the hall, or back in the weight room, for a few more reps. For these, rather than strictly aerobic exercise, try to make the workout more explosive and dynamic. That would mean adding some jumps, squats, high knees, lateral bounds, bands exercises if available, etc. This second workout will activate your nervous system and get your body ready to skate hard and perform at your best.

One of the biggest hurdles I remember when I played at the collegiate level was learning the hard way about playing in mountain climates. The school I went to was in the midwestern United States, where the land is relatively flat. Most of the teams we played against were also located in flat areas. But issues would arise whenever we travelled out to Colorado to play.

Colorado is very mountainous, particularly at the University of Denver and University of Colorado campuses, where we played. When I first did these road trips, I had no idea what I was in for. My team was pretty strong at the time, so we looked good on the score clock, but I can say with full confidence that these were some of the toughest games I’ve ever played.

Besides how the trip itself was a sixteen-hour bus ride for us (which was gruelling enough), we learned later that the altitude change played a major factor in our readiness to perform.

Even at the pro level, teams have had to change up their travelling tactics upon arrival at the rink—so there’s definitely something going on here.

What's happening, exactly?

Of course, if you’re already in a mountain climate, you probably won’t even notice how difficult it is to play hockey at a higher altitude. This is because you’ve already been up there for long enough that your body has already adapted.

Generally, exercise is more difficult at higher altitudes, regardless of whether you’re hiking up a mountain or thinking you’re safe in an ice rink situated somewhere above sea level. Many things happen in your body that you may not realize, and your body is also actively adjusting its intake and processes.

Your body requires oxygen to convert the food you eat into energy; additionally, part of what helps move oxygen around from your lungs to your blood is the external force from the air pressure around you. But at high altitudes, the atmospheric pressure drops, and specifically, the partial pressure of oxygen lowers. This means your body has to work overtime to move that oxygen around and generate energy—because there is less external force helping the system.

Why It Becomes Harder to Perform

Your V0₂max (maximum rate of oxygen consumption your body can take during intense exercise) decreases by 6% per 1000m elevation, and that's where it all starts.

Everything begins with the respiratory issues—your lungs have to breathe harder to deal with the oxygen changes and lowered pressure, which in turn means your cardiovascular system and heart have to pump at a much faster rate to move more oxygenated blood throughout your body. Your blood becomes thicker due to an increase in red blood cells, and this higher viscosity can make it harder for your heart to pump blood throughout your body. This process also means you will need more iron.

Your appetite may decrease at higher altitudes, and dehydration becomes more likely due to decreased moisture, faster breathing, and an increased need to urinate, both of which accelerate fluid loss. Sleep is also difficult. When the air is thinner, you breathe less while you sleep, and your brain may try to wake you if your breathing becomes too irregular. All of this put together, and you will start to notice the increased fatigue setting in, too.

All that put together means your body is working much harder when competing at altitude than it would at sea level.

The highest altitude hockey game ever recorded was at the top of Jungfraujoch (known as the "Top of Europe") in the Swiss Alps, at 3,454m high, or 11,332ft.). For reference, the Colorado Avalanche's home rink, Ball Arena, is known for is relatively high elevation for an NHL team, sitting at 1,609m or 5,280ft. above sea level. 

NHL players have often commented on how getting caught on the ice while at the Avalanche arena can be devastating. Circling back a little, that means, assuming the team doesn't do anything to change their travel routine, players travelling to play the Colorado Avalanche have to contend with a -6.036% decrease to their V0₂max; since Avalanche players are already acclimatized, they don't suffer from the deficit.

How to Prepare for Play

Fully adapting to altitude changes naturally would take two to three weeks, which is much longer than most hockey road trips. But there are certainly ways to ameliorate your symptoms and ensure you are still performing at your best.

Knowing what’s happening was the first step.

Hydration and Nutrition

Again, make sure you stay hydrated; in fact, even more so in this case. You should already be sipping on water on your way there and before your game, but it’s even more critical in this scenario, in the same way you want to drink more water when on a plane.

As mentioned, a multitude of factors make it much easier to become dehydrated when the oxygen is thinned. Water helps your body move red blood cells and oxygen, and an increased breathing rate means you’re using more water than normal. Your joints need water for movement and to absorb shock; if you’re lacking in fluids, that could increase your chance of injury and make it more exhausting to move.

In terms of nutrition, be careful what you intake, as you may notice some foods no longer agree with you at high altitudes. The oxygen changes weaken your body’s ability to burn fat, and you could get stomach cramps and other issues from ingesting too much fat and protein. Thus, it’s suggested to increase your carbohydrate intake instead when exercising in a mountain climate. Carbs will also help keep your blood sugar in check, as your body will be prioritizing more blood sugar use over fat burning. Not ingesting enough carbs can lead to low blood sugar and fatigue, increasing your chances for altitude sickness and headaches.

This increased carb intake helps as long as your body is using it. As hockey players, that shouldn’t be much of a problem if you were following the rest of this article; that means, moving around and getting your blood pumping a little before you hit the ice.

Early Altitude Exposure

It’s difficult to have proper altitude exposure when you’ll likely only be in the area for a few days. Most trainers and coaches for other sports suggest that athletes train and sleep at altitude for weeks leading up to the competition.

As travelling hockey players, we unfortunately don’t have that luxury, and you will probably have to come to terms with the fact that you will be playing your game at a disadvantage against a home team that is much more acclimatized. Hockey was already a mental game, and it will become even more of a mental challenge when on this kind of road trip.

After my university team had our first Colorado trip, our coach made a plan to have us leave a day earlier, and she would pick a hike for us to do as a team. This strategy worked great—it meant we could get our muscles moving, our blood pumping, and warmed us up before our game while adding a bit of team bonding into the mix. It also got us comfortable with the terrain and prepped us for pushing through tough shifts on the ice.

I found this strategy worked well for us; there are other methods for tackling altitude, but this one worked best when the bus ride was as long as ours was, and we didn’t have the luxury of travelling quickly. Make sure that the hike is light, though, as anything too strenuous could become counterintuitive and won’t help prepare you for the game.

In Late, Leave Early

This strategy is exactly the opposite of the previous one; if you have the resources to arrive at your destination quickly and leave quickly, then this may work for you.

To avoid the side effects of poor sleep and dehydration from altitude sickness, some teams (particularly those in the NHL) arrive at their destination close to game time, and then leave very quickly after.

“Get in and get out” works theoretically if your drive or plane is only a few hours long and you have the resources for it, but as I mentioned, if you are travelling long hours, it may not work as well. Sleeping on the bus for 16 hours is not a great way to prepare for a game, and you and your teammates will want some extra time to recover, stretch, and move around after excessively long trips.

I remember loving the big road trips as a kid. I grew up in the Metro Vancouver area, so the usual excursions were for tournaments on Vancouver Island or out in the Thompson-Okanagan region. College really tested my limits, though, especially on the really long treks.

There’s definitely a reason “home advantage” is bigger than just having fans at your game; increased time travelling and familiarity with the location can also influence performance. That’s why stretching, moving around, and hydrating and eating properly are crucial when on the road. The main goal is to feel good physically. Combine that with strong mental preparation, and you're well on your way to playing your best on the road.

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