The Tribune

By Dr KENT BAZARD

AS the Team Physician for The Bahamas National Track & Field Team, I’ve seen firsthand the impact of long-haul travel on athletic performance. Right now, we’re in Nanjing, China, for the 2025 World Indoor Championships, having just completed a three-day journey across four time zones. While global competition is an incredible opportunity, travel itself can be a major opponent—one that requires strategy to overcome.

The Challenges of Long-Haul Travel for Athletes

Extended travel disrupts the body’s circadian rhythm, the internal clock that regulates sleep, energy levels, digestion, and even muscle recovery. Shifting multiple time zones in a short period can result in jet lag, which can cause:

Fatigue and poor sleep quality

Cognitive fog and delayed reaction times Dehydration and nutritional imbalances Increased risk of injury due to muscular stiffness

For athletes competing at the highest level, these factors can mean the difference between a podium finish and falling short of peak performance.

Mitigating Travel Fatigue: Pre-Trip Preparation

Preparation starts before the plane takes off. Proper planning can reduce the impact of long travel on the body.

Gradual Sleep Adjustments: Athletes should begin adjusting their sleep schedules several days before departure, moving bedtime closer to the time zone of the destination.

Hydration and Nutrition: Long flights are dehydrating, which affects muscle function and recovery. Drinking electrolyte-rich fluids and maintaining balanced meals before travel can help.

Compression and Mobility Work: Sitting for extended periods increases the risk of stiffness and blood pooling in the legs. Compression gear and pre-flight mobility exercises help keep circulation optimal.

Managing Travel Stress: During the Journey

The goal during travel is minimizing disruptions to recovery and maintaining routine as much as possible.

Hydration is Key: Athletes should continue to drink water consistently, avoiding excessive caffeine or alcohol, which can worsen dehydration and jet lag.

Move Regularly: Simple stretches, walking around the cabin, and periodic calf raises reduce the risk of tightness and blood clots.

Optimize Sleep: Using noise-canceling headphones, eye masks, and neck pillows can improve rest during flights. For red-eye flights, adjusting to the destination’s night schedule as soon as possible is ideal.

Recovery After Arrival: Adjusting for Peak Performance Once on the ground, the real work of adaptation begins.

Light Exposure for Resetting Circadian Rhythm: Exposure to natural daylight at the correct times helps sync the body’s clock with the new time zone. Morning sunlight is especially effective in suppressing melatonin and increasing alertness.

Active Recovery Sessions: Light mobility work, stretching, and low-intensity exercise help restore blood flow and shake off stiffness.

Prioritizing Quality Sleep: The first two nights after arrival are crucial. Athletes should focus on consistent sleep times, limiting screen exposure before bed, and using relaxation techniques to get deep, restorative rest.

Nutrient Replenishment: A diet rich in proteins, complex carbohydrates, and antioxidants supports recovery and prevents inflammation from prolonged sitting.

The Mental Game of Travel Adaptation

Beyond physical recovery, mental resilience plays a key role. 

Travelling long distances, adjusting to unfamiliar environments, and dealing with pre-competition nerves can be mentally exhausting. Athletes benefit from:

Visualization Techniques: Imagining race-day execution and success can boost confidence and focus despite travel disruptions.

Mindfulness and Stress Management: Meditation, deep breathing, and positive self-talk help athletes stay mentally sharp in new surroundings.

Winning Beyond the Flight

Long travel is inevitable in elite sports, but it doesn’t have to be a disadvantage. With proper preparation, in-flight strategies, and post-arrival recovery protocols, athletes can adapt quickly and perform at their best, no matter the location.

For Team Bahamas, the journey to Nanjing was long, but we’re here, we’re ready, and we’re focused. The real challenge begins on the track—and we’ve done everything possible to ensure our athletes are prepared to compete at their peak.

• Dr Kent Bazard, sports medicine physician at Empire Sports Medicine, specializes in ensuring athletes reach their peak performance safely. With extensive experience and a passion for sports health, Dr. Bazard provides insights and guidance for athletes of all ages - men and women.