Alright team, get ready to talk about something real: traveling for your sport! You train hard, you're excited, and then comes the trip – maybe a long flight or a big car ride. This “jetlag” or “car-lag” can make you tired and feel "off," messing with your game. But guess what? You can totally beat it!
Travel Tiredness: What's Happening?
Your body has a natural clock inside called your circadian rhythm. It tells you when to be awake and when to sleep. Sunlight helps set it.
Flying across time zones confuses this clock – that's jet lag! Your body thinks it's one time, but it's actually another. Long drives, even without time zone changes, mess up your routine and make you tired, too. This is “travel fatigue”.
Both time zone changes and travel fatigue make athletes feel slow, stiff, clumsy, and foggy-brained. Not exactly how you want to feel before you compete, right?
Beat the Tiredness: Your Quick Guide!
Here’s how to travel smart and feel great:
Before You Go:
- Sleep, Sleep, Sleep! Get extra good sleep before you leave.
- Flyers: Start Adjusting. A few days before flying, try shifting your sleep time a little towards your destination's time.
- Hydrate! Drink lots of water before you go.
- Pack Healthy Food. Bring good snacks for the trip.
During Your Trip:
- Flyers: Think Destination Time. Change your watch and try to sleep/stay awake based on where you're going.
- Drivers: Take Breaks! Stop often to move and stretch.
- Drink Water Constantly! Stay hydrated.
- Move! Don't just sit – walk or stretch when you can.
When You Arrive:
- Get on the New Schedule. Start eating and sleeping at the local times right away.
- Flyers: Get Sunlight. Spend time outside during the day.
- Move Gently. Stretch or walk to shake off stiffness.
- Keep Hydrating and Eating Well.
Quick Warnings! Don't Make These Mistakes:
- Not planning ahead.
- Sticking to your old time one in your head.
- Sleeping too much during the day.
- Not drinking enough water.
- Eating only junk food.
- Training too hard right away.
My Son's Decathlon Trip (Learning the Hard Way!)
My son is a decathlete, and we flew from Texas to Oregon for a big competition. He was so excited, which was awesome, but the excitement interfered with his sleep patterns in the days before we left. The long flight, his excitement, and time change made it even harder to get good rest and stick to his routine of a proper pre-race day warm up and rest to loosen up his stiff muscles after a long trip.
When competition time came, the “sneaky” muscle fatigue and tiredness showed as he, by his own admission, felt “off” as if he was moving in slow motion and with less power than usual. He still competed hard and did pretty well, but it wasn't his best performance. We learned that even with huge excitement, protecting your sleep before and during travel, and getting back on schedule quickly, is key for athletes.
Bringing It All Together…
Traveling for sports is amazing! Don't let tiredness stop you. Use these tips, listen to your body, and arrive ready to give it your all. You've got this!Want to be the first to know about the exciting launch of our revolutionary HEROS Training System and upcoming physical products from ACTOS? Sign up for our newsletter today to get all the updates delivered straight to your inbox.
We value your input! If you have any questions, specific training requests, or recommendations for future blog topics, please don't hesitate to reach out. We're here to support your fitness goals every step of the way. Remember more is not always better; better is always better!
Until next time!
Gaspar
ACTOS Performance Innovation
*Dr. Gaspar A. Rosario is a seasoned healthcare expert with a Doctorate in Health Sciences and over a decade of clinical experience. His certifications in Weight Management, Performance Enhancement, and Exercise Therapy from the ISSA, coupled with his diverse medical background, position him as a trusted authority in the field.