them set their watch to the time zone they will be arriving in, and attempt to adjust the sleep pattern in-flight to the new time zone. Use of a sleep mask to darken vision at the appropriate time will help. Rapid acclimation to the new time zone


upon arrival is critically important. advise athletes to not go to sleep until they are within an hour of their normal sleep time, even if they are very tired. naps may very well turn into a sustained deep REM sleep which further disorients the circadian rhythms. Meals and sunshine are the body’s way of orienting itself. Use them to get in sync and adjust the body clock. Mild sleep aids or over-the-counter supplements such as melatonin may help, but complete adjustment may take several days or more. Once circadian rhythms are disrupted,


constipation may ensue. it is important not to change athletes’ diets to any great extent, and for best results stick with a normal diet as much as possible. this may mean packing breakfast foods, snacks, and of course, race- day nutrition. Once the body has reoriented itself, the effects of constipation should subside. arriving at least three days prior to an international event should allow enough time to acclimate. View all of these steps as small deposits


A worst case scenario is that the athlete


becomes ill while in transit or prior to a peak event. taking steps to sanitize surfaces and avoid contact with microbes is essential. Recommend using hand sanitizer frequently and to immediately sanitize (disinfectant wipe) their seat on the airplane including arm rests, touch screens, tray tables and magazine pockets. advise them to avoid touching the face or eyes and to bring their own travel blanket and pillow. athletes should make themselves as comfortable as possible, wear compression clothing and get up and stretch/move frequently. air travel is dehydrating; make sure athletes avoid caffeine and alcohol and keep up their hydration regime. Do not drink the lavatory


water or use it to brush teeth. Upon arrival similar steps should be taken to sanitize the hotel room. although this may seem obsessive, it pays to be cautious and careful as the immune system may already be suppressed. Jet lag can leave athletes fatigued,


disoriented and unfocused. the way to combat jet lag is to begin the process of acclimation well before the plane lands. adjust sleep patterns and circadian rhythms the week before the flight. the more time zones to be crossed, the earlier this adjustment should be made. Start going to bed a half hour earlier than normal and setting the alarm a half hour early as well. As soon as athletes are on the plane, have


in the athletes’ energy “banks.” the competition begins well before the race, and athletes who are able to achieve homeostasis rapidly and completely will have an acute advantage over their less rested, disoriented and perhaps ill competition. Stress is the enemy of the taper, and stress reduction should be regarded holistically and completely.


Matt Russ is a full-time professional coach with over 20 years of experience working with athletes up to the elite level. His athletes have won numerous regional, national, and international titles. He holds the highest level of licensing by both USA Triathlon and USA Cycling, and is a licensed USA Track and Field Coach. Matt is Head Coach and owner of The Sport Factory, a USA Triathlon Certified Performance Center. Visit www.sportfactory. com for more information or email him at coachmatt@thesportfactory.com


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