Published on: 22-Jul-2024
Just picture this for a moment: you’ve just landed after a grueling six-hour flight, your legs feel like lead, and your body clock is somewhere over the Atlantic. As a coach or team owner, you know that this scenario is all too familiar for your athletes. Honestly, it’s all too familiar even for you, right? As right as it is to take a flight, well, it’s not eco-friendly, and your team needs to do what it can to go green plus, flights are just way too expensive.
As you already know, the life of a traveling sports team isn’t all glamorous jet-setting and postcard-perfect views; it comes with a hefty price tag of fatigue and jet lag that can knock even the fittest athletes off their game.
But on top of that, traveling long distances to compete is often a necessary evil, especially for those managing teams that cross time zones as frequently as most people change socks. Whether it’s hopping on a cross-country flight or enduring hours on a bus with questionable legroom, the toll on your athletes’ bodies is significant. And let’s be honest, a tired athlete isn’t a top-performing athlete.
So, what’s the secret to ensuring your team is well-rested and ready to hit the ground running, literally, upon arrival (because sometimes that’s the only option)? Well, it’s not just about sleeping on the plane or bus. It’s about a comprehensive approach to travel preparation, in-transit strategies, and post-arrival recovery that can make all the difference.
Yes, you read that right. Honestly, there’s so much that goes into all of this! So, here are the best ways to keep your athletes in peak condition despite the travel grind.
Why Travel Fatigue is a Major Struggle for Athletes
Yes, overall, there’s major fatigue for the coach, for the athletes, and even for those who don’t play; everyone is just exhausted from traveling. But why is there such an issue?
The Reality of Long-Distance Travel
So, it’s best to just go ahead and start with the obvious: traveling long distances can be brutal. Just like what was mentioned several times already, everyone suffers. Just think about it, there’s the combination of cramped spaces, irregular sleep schedules, and the stress of constant movement can wreak havoc on an athlete’s body. But on top of that, for many teams, flights are a luxury due to cost and environmental concerns.
Well, if flights aren’t an option, what is? Well, more often than not, athletes find themselves on buses or in vans that offer minimal legroom and even less comfort. So, just imagine trying to stretch out those hamstrings when you’re wedged between a teammate and a window for hours on end.
Sure, nowadays, there are sports transportation services that have small suites for each passenger. That style of travel is slowly becoming more common, but of course, not every sports team can afford something luxurious and as effective as that.
The Issue with Flights
When flights are an option, they come with their own set of challenges. The dry air, cabin pressure, and limited space can make it hard to relax, let alone get quality sleep. Plus, flights often involve navigating busy airports, dealing with delays, and adjusting to altitude changes, all of which add to the exhaustion. But again, there’s the carbon footprint that you need to think about as well.
Trains Aren’t an Option
For those in the U.S., trains are rarely a viable solution for cross-country travel, sure there are those Amtrak sleeper cabins, but they take a few days, they’re expensive and they don’t go everywhere. Unlike Europe or Japan, where high-speed trains can whisk you from city to city efficiently, American train travel is often slower, less reliable, and not as widely accessible.
Yes, even those famous Amtrak cross-country trains are known to have significant delays. This leaves buses and planes as the primary modes of transportation, each with their unique set of drawbacks.
What are the Best Strategies for Ensuring Rest and Recovery?
Alright, so above, it was mentioned what some of the problems were and why athletes and the rest of the crew arrived exhausted rather than energized and prepared to take over. So, what’s the best way to manage this? How can coaches ensure rest and recovery?
Think About Pre-Travel Preparations
One of the most effective ways to combat travel fatigue is to start preparing well before you hit the road. So, that means you have to encourage your athletes to get plenty of rest in the days leading up to travel. It’s easier said than done, of course, but it needs to be pushed. You can think of it as banking sleep hours. Of course, you can still get them to train and practice, but it can’t be overkill.
It’s also worth investing in some travel-friendly comforts. Regardless of how the travel is (yes, even in those fancy suites), it’s best to make sure that neck pillows, compression socks, and noise-canceling headphones can turn a long journey from a nightmare into a manageable experience. Keep and eye ion what everyone eats, same goes for what they drink on the day of travel itself and the days surrounding it too.
In-Transit Strategies
Once you’re on the move, the focus shifts to maintaining comfort and minimizing the impact of travel. If you’re flying, try to book flights that offer more legroom or at least allow athletes to sit in aisle seats where they can stretch out more easily. For example, booking seats around the emergency exit or even choosing comfort premium, business, or first class (if you can afford it), can make a large different.
But of course, that’s only if this is the only option. As for bus or van travel, take regular breaks to let everyone get out, stretch, and move around. If you’re crossing time zones, try to adjust sleep schedules gradually in the days leading up to travel to minimize the impact of jet lag, it’s easier said than done, but it helps to push for this.
Post-Arrival Recovery
Once you arrive at your destination, the clock starts ticking to get your team back to peak performance. Start with a good meal that balances carbs, protein, and healthy fats to replenish depleted energy stores. Hydration continues to be key, so keep the water flowing.
But on top of that, light exercise can also help shake off the stiffness of travel. A gentle jog or a session of yoga can get the blood flowing and help reset the body clock. But most important of all, try and encourage your athletes to get as much natural light as possible, which can aid in adjusting to the new time zone.
The post How to Ensure That Athletes Are Well-Rested After Extensive Traveling appeared first on Sports Medicine Weekly By Dr. Brian Cole.