How to beat jet lag and maximise race performance

Jet lag can be a triathlete’s worst nightmare. We train for months to perform at our best but international travel leaves us feeling sluggish and out of sync on race day.

What if there was a way to outsmart jet lag and step off the plane feeling sharp and race-ready? It might sound too good to be true but it’s not. I’ve just recorded a masterclass about beating jet lag for my TNA athletes and I want to share some of those hot tips with you too!

So, what exactly is jet lag? It’s that horrible feeling you get when there's a mismatch between your body clock and the new time zone. It's a common issue when travelling overseas, particularly when crossing multiple time zones. Symptoms increase and adjustment times are longer the more time zones you cross. Living in Australia, where it often takes 24 hours on a plane to reach the other side of the world, we're well-acquainted with the feeling.

Some common symptoms of jet lag include:

• Poor sleep
• Fatigue
• Gut discomfort

When you're jet-lagged, your performance decreases, so we need to take precautions to limit its effect and give our body time to adjust to the new time zone before a race.  

Tips to Beat Jet Lag

Before Travel

1. Minimise Sleep Debt: Don't head to the airport with a significant sleep debt. Avoid late-night partying or sleep deprivation under the mistaken belief that you'll sleep better on the plane; this is often not the case.
2. Bank Sleep: Although you can't really "bank" sleep, try spending an extra 30 minutes in bed before your usual bedtime in the week leading up to your trip.
3. Practice Good Sleep Hygiene: Aim for 7-9 hours of good quality sleep each night. Make your sleep environment as conducive as possible – cool, dark, quiet, and comfortable.

During Travel

1. Travel Hygiene: Continue the heightened hygiene standards we've adopted since COVID-19. Wear a mask, frequently use hand sanitiser, and try not to touch your face.
2. Maintain Mobility: Get up and move around as often as you can. If possible, choose an aisle or exit row seat for easier access.

1. Comfort: Use a neck pillow, eye mask, and earplugs to make yourself as comfortable as possible to sleep.
2. Minimise Exposure to Blue Light: Avoid screens or use devices that emit a warm hue to limit blue light exposure, which can affect melatonin production.

1. Hydration: The air conditioning on planes can be very drying, so make sure to drink plenty of water.
2. Avoid Alcohol: Alcohol is one of the worst things you can consume while flying as it dehydrates you and disrupts sleep.

After Travel

1. Light Exposure and Exercise: Your adaptation plan should include timed light exposure and exercise depending on your destination’s time zone. This is crucial for resetting your body clock.
2. No Napping: Avoid the temptation to nap during the day after arrival as it can disrupt your sleep schedule. If you must nap, keep it short and earlier in the day.
3. Be careful with caffeine: It can be a useful tool to stay awake but should be used cautiously and not too close to bedtime.
4. Maintain Sleep Hygiene: Continue practising good sleep habits such as keeping your room dark and cool, and following a consistent bedtime routine.

1. Nutrition Synchronisation: Align your mealtimes with the destination’s time zone to help your gut’s internal clock adjust quickly.

 So, the next time you’re getting ready to travel, remember these tips to beat jet lag and maximise your race performance.

If you want more detailed tips and a personalised jet lag adaptation plan, consider joining our Triathlon Nutrition Academy program. Our final cohort for 2024 starts soon, and there’s no better time to get all the insights and strategies you'll need for peak performance.

Other articles you may be interested in:

What Leanne has learnt from 18 Ironmans!

Top 10 Superfoods for Endurance Athletes

How Long Does It Take to Prep for a Triathlon? Insights from a Triathlon Dietitian

Unveiling the Secrets of a Triathlete's Diet

What Should I Eat as a Triathlete?

How Many Calories Should a Triathlete Eat?

New research that's blown everything we knew about protein out of the water