HOW DO I HANDLE JET LAG BEFORE OVERSEAS CYCLING RACES?
Traveling across time zones can disrupt sleep, hormones, and performance. For cyclists, jet lag can impact training, race readiness, and recovery. Effective strategies help adjust circadian rhythms and maintain peak physical and mental condition.
What is jet lag and why it matters
Jet lag occurs when your internal clock is misaligned with the local time after rapid travel across time zones. Symptoms include fatigue, impaired concentration, digestive disturbances, and reduced physical performance, which can affect cycling races overseas.
Physiological effects
Disrupted circadian rhythms affect hormone release, core body temperature, and sleep-wake cycles. For cyclists, this can lead to decreased endurance, slower reaction times, and impaired decision-making during races.
Timing impact
Eastward travel generally causes more severe jet lag than westward travel because shortening the day is harder to adjust to than lengthening it. Understanding this helps in planning strategies to minimize performance loss.
Circadian rhythm disruption affects sleep, hormones, and performance
Symptoms include fatigue, poor focus, and digestive issues
Eastward travel often causes more severe jet lag than westward
Early preparation reduces race-day performance impact
Preparing your body before departure
Adjusting sleep, nutrition, and training before travel helps mitigate jet lag. Gradual changes in routine can ease the transition to the new time zone.
Sleep adjustment
Shift your bedtime and wake time 30–60 minutes per day toward the destination time zone several days before travel. This incremental approach helps your internal clock adapt before departure.
Nutrition and hydration
Optimize glycogen stores and hydration before flights. Avoid alcohol and excessive caffeine, which can disrupt sleep and exacerbate jet lag symptoms.
Gradually shift sleep schedule toward destination time zone
Maintain proper hydration before and during travel
Avoid alcohol and excessive caffeine pre-flight
Consume balanced meals to support energy and recovery
Strategies while flying
Behavior during flights affects how quickly your body adapts to the new time zone. Implementing simple techniques can minimize the impact of long-haul travel on performance.
Sleep and movement
Sleep on the plane according to the destination time zone. Use sleep masks, earplugs, and neck supports. Move and stretch regularly to reduce stiffness and maintain circulation.
Light exposure
Exposure to natural light cues circadian rhythms. During eastward travel, try to sleep during flight and seek morning light upon arrival. For westward travel, exposure to late afternoon light helps adjust to later time.
Align in-flight sleep with destination time
Use eye masks, earplugs, and neck support for quality rest
Stand, stretch, and walk periodically during flight
Plan light exposure based on travel direction to reset circadian rhythm
