FLYING FIT

Zenith – the time at which something is most powerful or successful, the highest point, the pinnacle.

Travel habits of athletes can make or break a performance. With the news that the IAAF has approved the qualification system and entry standards for the 2020 Olympic Games the need for athletes to travel internationally to meet the new World Ranking System is more relevant than ever. Whilst positive travel habits are important for elite athletes, they are equally important for those simply chasing a Personal Best, such as individuals participating in an international marathon or a junior athlete traveling domestically. It’s one thing to achieve success on your home turf but reaching your ‘Zenith Performance’ in a foreign arena requires a travel plan that will place you in a position of confidence. Zenith Running has designed a 10-point checklist to ensure you are flying fit.

NEVER CHECK IN WHAT YOU CAN’T AFFORD TO LOSE.

When traveling expect the unexpected, things don’t always go to plan, planes are delayed and bags go MIA (missing in action).  Always pack your essential race gear in your cabin luggage – race shoes, race numbers, hotel information, competition documentation such as your Start Card, race uniform, anything that you cannot do without to perform at your best or cannot be replaced easily.

HYDRATE

Consuming extra H2O on board assists in counteracting the arid conditions on airplanes that can dehydrate you. It’s so important, especially since plane cabin air is recycled over and over, making it super dry. To feel your best when you arrive at your destination, keep a refillable water bottle with you.

SET UP YOUR PERSONAL SPACE

Personal space is a premium on airplanes, be deliberate in setting up your surroundings. Some athletes have a preference for a window seat because technically it has the most personal space, it is relatively private and uninterrupted; however, you are required to ‘climb over people’ when you need to get up. Other athletes prefer an aisle as they can stand and stretch their legs at leisure and at times it’s possible to extend your legs into the aisle while seated. Whatever your preference, set yourself up as optimally as possible with blankets etc. A neck pillow allows for added support and keeps your posture in alignment during those long flights, avoiding that muscle stiffness when you lean and sit in weird positions.

BRING A TENNIS BALL

For an athlete who has a daily workout routine, being crunched into an airplane seat can be torturous. Sitting still for hours tends to leave us stiff, tired and tight. That’s why traveling with a tennis ball or massage trigger point ball is worth considering. Be productive and spend some time using a ball for self massage. Focus on your feet, hamstrings, glutes and erectors (muscles on either side of your spine). Your muscles will thank you at touch down.

PACK AN EYE MASK

If you are clever with what you bring on board, it’s essential to have an eye mask. It can assist in turning a long flight from being a real pain to being a relaxing getaway in the air. You have no control when the cabin lights are turned on and the person sitting next to you may choose to have their reading light on when that scheduled rest time arrives. A high quality eye mask is a great investment to take onto a plane, trial it to ensure that it is soft and not too tight.

PLAN EXERCISE TIME

Be the athlete who has all of the stealth skills required to keep your blood moving during a long haul flight without looking like a complete weirdo. Plan times for exercises, for example, exaggerated neck roll, high knees from your seat, upper body twists, calf raises, a leisurely stroll down the aisle, walking lunges and flexibility stretches or just standing for a while. This is where having an aisle seat can be an advantage. Use compression socks when resting as they assist with increased circulation.

LIMIT SCREEN TIME

Bright light will stimulate your brain and keep it engaged, which results in keeping you awake. If you are nearing the time that you are scheduling a sleep we suggest you read a book or listen to some podcasts rather than reach for the inflight entertainment. Screen time can be saved for when it’s imperative to be awake as part of your jetlag plan.

INVEST IN NOISE CANCELLING HEADPHONES

The biggest challenge on a plane will be dealing with the absorption of all the sounds that plane travel comes with. You simply cannot survive a flight of any length, let alone a long one, without a pair of earplugs or noise cancelling headphones. Your airline may provide you with some, but they definitely won’t be noise cancelling and very uncomfortable to wear for an extended period of time.

PREPARE FOR JET LAG – this is the BIG one

Have a deliberate game plan. It’s important to execute a strategy designed to minimize jet lag. Forget about tinkering with your sleep patterns leading up to travel, this will just leave you tired during your last training sessions before departure. Many Zenith athletes choose to take a late night flight and sleep straight away. Whatever time your flight is, attempt to sleep as you would as if you are already in the new time zone. Even if it is only a few hours – it’s best to consider it as a bad night’s sleep rather than continually micro sleeping throughout the journey. The key is to shift to the new time zone almost the minute you depart from the previous time zone. What’s important is that once you arrive at your destination, you stay up for the rest of the day and go to bed at close to your normal bedtime. That can be hard if you arrive early in the morning but it’s essential. This allows you to wake in the morning and feel immediately adjusted to the new time zone.

PACK NUTRITIOUS SNACKS

Airline food can be high in sodium but it isn’t practical to bring along a home cooked meal for a long flight. It is advisable to place a special dietary request for long flights. Also, bring your own snacks; you’ll save your stomach. A favourite for some Zenith athletes is a mix of peanuts, yoghurt chips, raisins, dried cranberries, almonds, cashews and dates. If in doubt eat less in transit.

Travel is an exciting part of any athlete’s race season. Like everything you will get better at it with experience. Set some time aside to design your own travel plan to ensure you remain race ready, it may just be the percentages that propel you onto the podium or set that new Personal Best.  Enjoy your trip!