Optimal Travel Timing for Athletes
How many days before competition should you arrive?
Why Travel Timing Matters
Traveling across time zones can impact sleep, energy, and race-day performance. Fatigue, disrupted routines, and circadian rhythm shifts are all real challenges—especially if you're racing far from home.
The good news is that with the right timing and planning, you can reduce the effects of jet lag and compete at your best. Research-backed strategies help us understand how early to arrive and how to adjust effectively.
How Long Does It Take to Adjust?
Most research supports the idea that it takes one full day per time zone crossed to fully adjust (Anderson et al., 2024). But the direction of travel matters:
- Westward travel is easier. Your body finds it simpler to extend the day (go to bed later).
- Eastward travel is more difficult. It requires going to bed earlier, which is harder for most people.
Other factors like light exposure, pre-travel sleep changes, and in-flight routines can speed up or slow down how quickly you adjust.
How Many Days Should You Arrive Before a Race?
Here’s a breakdown of suggested arrival times based on how far you’re traveling:
- 1–3 time zones: Arrive 2 to 3 days before competition.
- 4–6 time zones: Arrive 5 to 7 days in advance.
- 7 or more time zones: Aim to arrive 6 to 7 days early.
One study on elite speed skaters who crossed 13 time zones found that it took five full days to normalize sleep and body rhythms (Varesco et al., 2024). That’s a good benchmark for long-haul travel.
How Travel Impacts Performance
Travel isn’t just tiring—it changes how your body functions. Two major factors to consider:
Sleep deprivation
Travel reduces total sleep time and quality. This can affect coordination, focus, and muscle control. Research shows sleep begins to normalize within 5–7 days after long-distance travel.
Training and tapering
Pre-competition training should be adjusted around travel. A well-timed taper—before and after flying—helps maintain fitness without adding fatigue (Xin et al., 2024).
5 Ways to Minimize Jet Lag
These strategies can make a huge difference in how quickly your body adjusts:
-
Shift your sleep schedule early
Start moving your bedtime and wake time by 30–60 minutes each day before departure. -
Use light exposure strategically
Morning sunlight helps you adjust to eastward travel. Evening light helps when traveling west. -
Hydrate and eat for your destination
Drink water during your flight. Avoid alcohol and too much caffeine. Start eating meals based on your destination’s time zone. -
Move during the flight
Walk, stretch, and avoid sitting still too long. This helps circulation and reduces stiffness. -
Take short naps if needed
If you’re exhausted, 20–30 minute naps can help. Avoid long naps that disrupt nighttime sleep.
Key Takeaways
- Plan one full day per time zone crossed to adjust, especially for international races.
- Westward travel is easier to adapt to than eastward.
- Long-haul travel requires more time—arriving 6 to 7 days early can significantly improve performance.
- Sleep, light, hydration, and a strategic taper all play a role in helping your body adapt.
- Travel is part of training. Treat it with the same intention and planning you give your workouts.
Let’s Plan Your Race Travel Right
Email us at: angelanaeth16@gmail.com
References
- Anderson et al. (2024). Addressing Circadian Disruptions in Visually Impaired Paralympic Athletes. International Journal of Sports Physiology and Performance.
- Varesco et al. (2024). The Impact of Long-Haul Travel and Thirteen-Hour Time Change on Sleep. Experimental Physiology.
- Xin et al. (2024). Effects of Time Point of Pre-Competition Peaking on Performance. Research Quarterly for Exercise and Sport.