Long Distance flight protocol for the Athlete.

It is not uncommon for athletes to travel to compete in races in around the world. Australia and particularly Perth being one of the most isolated places on the planet adds up to long trips to all points of the compass.
Long plane travel trips usually mean crossing many different time zones and a 20 – 30 hour sojourn. To avoid ‘jet lag’ and maybe directly affecting an important race result, the following advice may be of some assistance.

• Firstly, make sure that you are well hydrated prior to the flight. (urine clear)
• If able, adjust the time then to go to bed to suit the time you would be sleeping at your destination in the two to three days leading up to departure.
• Take ‘Pretorius’ Melatonin (x3/Day) tablets for 2-3 days prior to departure. (This supplement is useful in altering your ‘body clock’ to change to the time zone you are traveling to as well as being a boost to your immune system.) If, in the past, you have become ill as a result of long distance flight/travel combined with a recent phase of high intensity training, you would be advised to take an A, C & E Vitamin Complex for a couple of weeks prior to help boost your immune system prior to the trip. (If you want to get further advice on this subject, consult a Naturopath who has experience with the needs and demands of an athlete.)
• During the flight take short naps so that you do not go for extended periods without exercise and adhering to your nutrition/hydration strategy. If you can, try to sleep/rest coinciding with the time that you would be sleeping in your destination, this way it will help to alter your body clock to that of the destination.
  Realise, that light is what automates the way the body determines what time of day it is and specifically when you should be sleeping. You can control this stimuli by using the eye mask as supplied by the airline as it tricks the body into thinking that its night time! Even if the lights are on in the plane or its light outside.
• Every 90’-120’ get up and walk around the plane for a few minutes to keep supple and promote circulation. In place, do the following, standing calf raises, alternate knee lifts, shoulder rotations, alternate heel to buttocks, gentle head rotations. I suggest that after you have done this, move to the back of the plane and perform the following stretching exercises. Quad stretch, hip flexor stretch, hamstring stretch, gastroc stretch, soleus stretch, lower back stretch, mid to upper back stretch. Realize that by doing this, you will markedly reduce the risk of postural, muscular and joint tightness/problems as a result of extended periods of sitting in a confined space in a pressurized environment.
• As a result of being in a pressurized, air conditioned, artificial environment, your body is exposed to an environment that markedly increases the likelihood of dehydration. To reduce the likelihood of excessive stress on your body, I suggest that you adopt the following protocol.
  1. Consume 350-500mls of fluid per hour (depending on bodyweight) while in transit, broken down as follows:- 125-175mls of H2O, 125-175mls of ‘Metagenics Endura’ (electrolyte supplement), 125-175mls of ‘Metagenics Optimiser’ (4/1 carbohydrate-protein supplement). Mix these as suggested for recovery purpose. You would need to have premixed and made up your bottles to store in the seat pocket in front of you and have powder in ‘snap lock’ sandwich bags to refill during the flight.
  2. Add ‘Suttons’ colloidal silver {optional} (10-30mls/day) to your water bottles as this supplement helps to boost your immune system. One of the unfortunate and unavoidable situations with air travel is that you are ‘cooped’ up with a few hundred total strangers who you don’t know what ailments they may be carrying and it is not uncommon to pick up an illness as a result.
  3. If you are affected by motion/travel sickness, try a homeopathic supplement called ‘Travel Ease’. This product is very effective settling nausea and other related symptoms. Ginger tea is also helpful.
  4. Avoid eating/drinking high glycaemic index foods (soft drinks, lollies etc) while in transit, as these can effect your metabolism markedly(stimulates an insulin response and results in fluctuating energy levels) and dehydrates you. Stick to a balanced eating regimen. Opt for proteins that will minimize the stress on your digestive system, i.e. fish, eggs. Red meats are dense proteins, take a lot longer to digest and tend to make you feel more sluggish.
  5. Take your own snacks with you that are nutritious, as what is provided is usually refined, high in sugar and not appropriate for an athlete.
  6. If you drink coffee, tea or alcohol, realize that they have a diuretic effect and will be a catalyst for dehydration. Caffeine is a stimulant and will as a result reduce the likelihood of you being able to sleep if recently ingested. You can consume these drinks, but in moderation and at opportune times (e.g. coffee will help wake you up at the estimated breakfast time of your destination, while in transit) and offset the diuretic effect by consuming twice the volume of the ‘cuppa’ with H20.
  7. One of the problems with being exposed to extended periods in flight is that your mucus membranes, like the rest of your body, become dehydrated and dry out. The reduction in this fluid barrier as a result of dehydration increases the likelihood of bacteria entering the blood stream and subsequently increasing the likelihood of upper respiratory tract ailments. How to reduce the likelihood of this is to use a nasal spray dispenser/atomizer, filled with filtered water every 75-90’, i.e. a couple of squirts to each nostril. Regular application of eye drops, moisturiser and lip balm application is recommended also as the eyes, skin and lips tend to dry out as well.
  8. One of the greatest challenges on the athlete in flight is to try and minimize the likelihood of postural problems as a result of being seated in a confined space. Make an effort to sit straight and support your lumbar spine with a cushion and keep your head straight with a neck pillow. Problems are usually resultant when you nod off to sleep and end up in less than ideal positions. Use the constraints on the head of the seat and a neck pillow to help keep you aligned.
  9. The use of stockings to help promote venous return is highly recommended. DVT is not a common problem with athletes as they usually have good circulation but the objective here is to try to maintain balance in the body and minimize stress on the body’s related systems while in transit. The stockings help to reduce the likelihood of odema (fluid retention/build up in the legs) and the associated symptoms of stiffness/sluggishness that goes with this.
  10. Wear loose fitting natural fibres as these allow the skin to breathe and are much more comfortable for long distance travel.

  All of these recommendations are aimed at reducing the stress on your body as a result of your flight and hopefully getting you to your destination in the best state you can be. Most athletes don’t have the privilege of being able to have an extended recovery period before their goal race so being able to get back into training as soon as possible is vital.

Like your training, have a plan/strategy for travel and you will be back into the groove much quicker! Have a great trip!

by Andrew Budge.

Trysport Professional Coaching.
www.trysport.com.au
trysport@bigfoot.com.au
PH/FAX. (08) 9377-3554