San Diego Figure Skating Communications
a non-profit educational organization
Long Distance Traveling
Exercise and Training after arrival
If possible, arrange to schedule a light exercise session or a walk, followed by stretching before going to bed. This helps to improve the quality of sleep and also helps to fall asleep if you napped during longer flights.
After domestic long trips that cross multiple time zones and espcially international flights, many coaches do not schedule a long or intense training session the day of arrival and even the day following it. Of real concern is the increased possibility of an athlete experiencing a soft tissue injury. This may be the result of a couple of factors: dehydration as a result of long flights, the fatigue, and the likelihood of body stiffness.
Some athletes attempt to fly in
on the day of or day before a game. This may work if there is not a big
change in time
zone or climate and the duration of the flight is short (less than
about 2 to 3 hours). Remember that there is additional time required to
travel to the airport and go through security and can increase the
amount of fatigue experienced.
Many athletes may train at
different times than the actual competitive event. The athlete needs to
become accustom to the actual time they will be expected to perform
their best. Adjusting to changes in altitude between where they usually
train and where they compete can affect an athlete's stamina/endurance.
Facilitating Sleep and
Recovery from Traveling
Travel Tips for Endurance Athletes Show up at your race feeling refreshed and prepared - even after a long trip. Enjoy the Journey: Tips for Easy Long-Distance Travel.
Athletes - Air Travel - Jet Lag and Athletic Performance Oct. 31, 2007 Jet lag. Long distance flights can cause conflicts in circadian rhythms and sleep-wake cycles. Recommendations for athletes who travel. By Elizabeth Quinn, About.com Guide.
PDF Nutrition & the Traveling Athlete Road & train Long distance travel is a fact of life for many athletes. Whether you're traveling in a car, bus or train, following nutrition tips will be helpful:
PDF Nutrition for Athletics - IAAF A practical guide to eating and drinking for health and perform in track, distance running and race walking ... Eating strategies for the traveling athlete.
Sport Nutrition Resources - Coaching Association of Canada Vitamins and minerals, long distance travel, gaining weight, losing weight, etc. In addition, tip sheets have been developed for athletes traveling to other countries.
Drinking Water Safety | IndependentTraveler.com Contaminated drinking water is one of the leading sources of health problems on trips to foreign countries. In many cases, travelers become ill simply because the pathogens in the water are foreign to US domestirc tap water. Water quality may vary depending on where you are in a particular part of even developed countries - i.e. rural and urban street venders should be avoided. Hotel food service is generally properly prepared and the water quality should not pose a problem.
The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:
All materials are copy protected.
The limited use of the materials for education purposes is allowed providing
credit is given for the source of the materials.