Sports Science Report: Road Rules
By Chris Wildgen, B.Sc., M.S.


Traveling has many joys, adventures and even misadventures. When you travel for a diving competition, the goal is to minimize any misadventures and maximize the benefits and joy from both the travel and the competition.

To minimize problems, you have to consider the various elements that can disturb your performance physically, mentally or emotionally. Traveling is easier for some people than others, but until you have done it, you don't know if you're a good traveler or a bad one. Even though we all want to say "I am a good traveler," it may be best to err of the side of caution on the way to the competition.

Good morning sunshine!
Disruption of sleep, and therefore alertness and readiness to perform optimally, is related to distance and time zones traveled as well as the means of travel. Traveling to Sydney for the Olympics, for example, presents different challenges than driving to attend a national competition. One is 17 time zones (from California) and the other is at maximum three for the continental United States.

How does one handle the time change, regardless of how may hours? The first principle is to adopt the new time zone immediately. When traveling to Sydney, Australia, it is usual to arrive early in the morning, about 6:30 a.m. Not only is it earlier than you ever want to wake up anyway, but you have missed a day. Leave Monday, and arrive Wednesday morning. Thinking about that will only make you more tired, so don't! By the time you leave the airport, it is 7:30 or so, so you probably will go directly to you accommodation. The way to resist crawling into the bed is to put your suitcase on top of it.

Proceed to have a normal day. Have breakfast, lunch and dinner when everyone else is and drink lots of water, particularly the first day. Most people suggest no napping or sleeping during the day, but if necessary (i.e. you can't keep your eyes open) go to bed earlier in the evening than usual to get a long, solid night's sleep. If it is simply impossible to stay awake the first day, have a short nap early in the afternoon. The quicker the adoption of the new time zone, the better for your body.

The Plane Truth
The most important thing on any plane ride is to drink lots of water. This means eight ounces every 15 or 20 minutes, which is the amount that is estimated you lose to the dry air of the airplane. This is to prevent dehydration, which is a major contributor to jet lag. It is also much better not to have any caffeine or alcohol, both of which contribute to dehydration.

When traveling on a long trip (and Sydney definitely qualifies as long), sleep, or at least rest, as much as you can. This is one of those times when the journey is not the quest. The quest is waiting for you upon arrival, so be ready, and arrive rested. Some people stress out on airplanes because it can seem like a traveling cafeteria, and most people would find it hard to sleep in a cafeteria. Make the best of it by carrying a walkman to listen to music, wearing earplugs, or just accepting your environment.

For comfort during the flight, wear loose comfortable clothing. When you choose your travel shoes, keep in mind that it is likely that your feet will swell during the flight. Be sure to wear shoes that you can put back on again at the end of the flight! You might want to have slippers or an extra pair of socks so that you can walk around. Besides having to go to the bathroom, moving around helps prevent stiffness.

Keep in mind the local hour at which you arrive, and try to sleep for eight hours or more before that. Try for more because on a plane, sleep is not usually a solid sleep and you can try to make up for lack of it by resting longer. If it is three hour flight, this is not a very important point, but when you travel somewhere to arrive in the morning (such as Europe, Asia or Australia), it is very important. If you do manage a good sleep, have breakfast before landing and it will seem more acceptable to your body that it is 7 a.m.

Eat, drink and be merry
Nutrition concerns begin on the journey. Driving or flying, drink plenty of water. In fact, take a bottle of water with you, and refill it as needed. It is not always convenient to ask a flight attendant. On the plane, or even in the car or bus, eat lighter than usual, and make sure to eat lots of fruits and vegetables.

When you arrive at your destination, food is a trickier thing. Here is where making the most of travel and experiencing the new and exciting culture comes into direct conflict with avoiding misadventure. On a very common sense note, avoid the foods that you know bother you. If spicy foods give you a headache or an upset stomach when you are at home, they still will when you are away. So if you are adventurous and something brand new looks irresistible, resist it until at least after the competition.

If you are a picky eater, it becomes even more difficult. What on earth will you eat if there is nothing familiar? You may love your mother's or father's cooking, but even if they are with you, will there be a kitchen? You can always go to a grocery store and buy fruit, vegetables, sandwiches or cheese. Just like here, you can buy everything needed for a balanced diet anywhere. Having said that, there are many desirable foods in Sydney that would fall under the category of non-adventurous but different.

The same rules apply for pre-competition meals. Avoid spicy foods. Avoid carbonated drinks. Avoid drinks that you know react badly with you. Keep in mind the digestion rates for various types of foods, carbohydrates, protein and fat. If in doubt, ask the athletic trainer traveling with you what is best to eat. The last thing you want is an upset stomach due to disrupting food. For the evening before and the day of the competition, eat foods you know, that are relatively mild and bland. Save the "exotic" food for the celebration afterwards.

Mind Games
Traveling means different things to different people. You may be excited to travel to a new place, or you may be nervous and even frightened. Whatever emotion you experience, realize that this is normal. Rely on your coach, family and teammates for support. Try to keep a positive attitude and focus on the benefits and attributes. Use visualization techniques to calm your nerves. Again, you can use distractions such as music, reading or studying.

It may also help to allay any fears and help you to look forward to your trip if you do a bit of homework on your destination. Read travel books, travel magazines, stories and novels based on your destination. Go to your local library or check on the Internet for newspaper and read about the local sports, politics, restaurants, the music, art, theater - whatever interests you. Many people find it helpful to review maps of the area in order to orient themselves quickly upon arrival. All of this not only helps to make it more familiar and comfortable for you, it also helps to maximize your time when you are there.

When you travel for competition, you have the opportunity to combine two difference learning and growth experiences, making each more enjoyable and making new friends along the way. These suggestions should help to optimize your chances of performing well after a long journey. Making the most of your trip is up to you.