The 22-year-old WorldTour rookie from Durango, Colorado knows that staying relaxed and healthy while traveling from race to race could make or break his season. In the big leagues, riders often compete 60 to 80 days per year, moving across continents from finish lines to the next start. That means a lot of time spent queuing for security, waiting in airport cafés, and staring out windows way above the clouds.

Making travel time as chill as possible is key for a pro cyclist. Any mental or physical energy that Colby spends in airport terminals is energy that he won’t be able to use to go faster on his bike. Making sure that he doesn’t get sick in transit is also vital. It’s too easy to pick up a race-wrecking bug in a crowded plane, or travel hall.

Colby has learned how to navigate these travel challenges. Read on for his five best tips.

Colby has perfected his packing system. He fits everything that he needs to bring to a race in his Gregory backpack and carry-on suitcase. Not checking a bag into the hold means that Colby never has to wait in line to hand his suitcase to an airline attendant or wait for it to come out on the baggage carousel. He gets to the airport and whisks straight through security with his Gregory Quadro Pro carry-on and Nano28 backpack. Once he lands, he can leave the airport in minutes, no matter how fast the baggage handlers work.

Colby always packs his cycling kit with his casual clothes and toiletries in his Gregory Quadro Pro carry-on. Cycling shoes go in his Nano28 backpack along with his iPad, Wahoo, and anything else he wants to have at hand. He straps his helmet to his backpack. That way, when he arrives at the next race hotel, where our mechanics will have his bike, he will always have his gear with him. Colby never risks missing a key piece of kit because an airline lost his luggage, because he brings everything he needs with him in the cabin. Avoid checking your bag when you can – not only will it save you time when you land, but you won't have to worry about your luggage getting lost either.

Miss the online check-in window and most airlines will make you wait in line to get your boarding pass. Some of them may also make you pay extra. Colby sets a reminder to check in for his flights well ahead of time, so he can avoid all of this unnecessary hassle. With his boarding pass loaded on his phone, he can walk straight to security with his backpack and carry-on as soon as he arrives at the airport. When booking, look at the online check-in details for your airline. If you can check-in starting 24 hours before departure, add the reminder to your phone.

Airports are full of germs. Viruses and bacteria spread fast amongst the crowds of passengers that huddle from terminal to terminal across the sky. After a race or hard training session, athletes are especially susceptible to illnesses, because their efforts suppress their immune systems. That’s why Colby washes his hands all the time when he is travelling. He keeps a bottle of alcohol-based hand sanitizer clipped to his backpack, so he can clean his hands every time he visits a shop or wants to have a snack. Clean hands are a great first defense to protect you against the airport germs that can take you out of the action.

Dry air in airplane cabins can cause dehydration, so Colby makes sure to drink plenty of water when he is flying. He doesn’t want his performance to suffer when he lands because he didn’t drink enough in the air. If he has a flight immediately after a race, he tries to top up his electrolyte levels with an Amacx Hydro Tab, or two, before getting on the plane. He also thinks twice before having an airport espresso, because caffeine can cause dehydration as well.

Colby tries to nap on planes whenever he can, though he is sometimes just too revved up and watches movies to relax instead. Air travel is tiring and sleep is the best way to fight that fatigue. When booking flights, our EF Pro Cycling logistics team considers the effect that take-off and landing times have on our riders’ sleep schedules. It could take Colby and his teammates days to catch up from an overly short night caused by an extra late arrival or early departure. As much as possible, Colby tries to stick to his eight-plus hours per night, even when he is traveling. A nap on the plane can help you minimize sleep disruption.

Want more pro tips and tricks from EF Pro Cycling? Check out our team doctor's best advice for heat training.