Jetlag sucks.

Whether you’ve travelled once or have filled your entire passport up with stamps, you will have encountered jetlag.

This isn't merely about feeling tired after a long flight; it's a complex problem involving physiological and psychological states.

Understanding how we can overcome it to maintain our health & fitness is a challenge.

I genuinely hope this helps you, especially if you’re travelling abroad to race.

So what are the secret to beat jetlag?

P.S: Exciting announcement featured below: The launch of my Premium newsletter: The LAB

The Main Feature

Leg one: Deciphering the Science of Jet Lag

Jetlag, scientifically known as desynchronosis, occurs when our internal circadian rhythms are misaligned with the external environment due to rapid long-distance transmeridian travel. Our circadian system, a master clock in the brain (specifically, the suprachiasmatic nucleus of the hypothalamus), orchestrates a symphony of biological processes, synchronizing them to the 24-hour day-night cycle. This system regulates not only our sleep-wake cycle but also body temperature, hormone secretion (like melatonin and cortisol), and metabolic functions.

When we traverse multiple time zones, this internal clock struggles to realign with the new local time, leading to a mismatch between our physiological state and the external environment. This misalignment manifests in various symptoms: sleep disturbances, daytime fatigue, decreased cognitive function, mood changes, and even gastrointestinal issues.

For athletes, our our general health, the implications are profound. The desynchronization affects not just sleep patterns but also peak physical performance times, reaction speed, muscle strength, and overall coordination. Moreover, the disturbance in hormone regulation can impact recovery processes and injury susceptibility.

T-1: Mental Preparation

Leg 2: Strategic Preparation and Travel Management

There’s 3 stages to travel and each need sufficient care and attention to beat jetlag.

Pre-Travel Adjustments

Preparation begins well before the journey. Gradually shifting your sleep-wake cycle to align with your destination's time zone can significantly ease the transition. This gradual shift should start about a week before travel, adjusting by one to two hours every couple of days. Immediately before travel consider drinking electrolytes! They’ll top up your salts & other nutrients your body needs to feel at its best.

Nutritional strategies also play a crucial role. Aligning meal times with the destination's schedule can aid in resetting your internal clock. Prioritizing meals rich in proteins and carbohydrates can also help regulate mood and energy levels. Hydration is key, but caffeine and alcohol should be minimized as they can disrupt sleep patterns and cause dehydration.

In-Flight Strategies

The in-flight period is critical. Staying hydrated is paramount, as the low-humidity cabin air can lead to dehydration, exacerbating jet lag symptoms. If it's nighttime at your destination, try to sleep on the plane. Utilising eye masks, earplugs, or noise-cancelling headphones (I love my Bang & Olufsen ones here) can aid in this. Conversely, if it's daytime, try to stay awake and expose yourself to light, either natural or through light therapy devices.

Post-Arrival Adjustment

Upon arrival, immediate immersion into the local schedule is essential. If it's daytime, engage in light physical activity and expose yourself to natural sunlight to suppress melatonin production. If it's nighttime, avoid bright light and engage in relaxing activities to encourage sleep. Short naps (20-30 minutes) can be beneficial but should not replace a full night's sleep.

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Leg 3: Advanced Techniques and Individualised Approaches

There’s a few techniques which can be followed in order to reduce the effects of jetlag. I’m sure like me, you’ll try anything to improve recovery from long flights faster.

Technological and Pharmacological Aids

Light therapy, using devices that emit specific wavelengths of light, can be used to advance or delay your body clock, depending on the direction of travel. Melatonin supplements can also be considered to aid in sleep regulation, though they should be used under guidance due to variable responses and potential interactions with performance. In line with Huberman Lab and other sources, light is massively responsible for the daily bodily cycles we have. In the morning we need more light & at night we need less (due to the increased sensitivity of our eyes). So if you’re tired after landing, find bright light. If you’re wide awake and need to sleep, dim the lights.

Holistic and Psychological Strategies

Mindfulness, meditation, and relaxation techniques can significantly aid in stress reduction and sleep improvement. Psychological resilience plays a crucial role in adapting to new environments and schedules.

Tailoring Strategies to Individual Athletes

Each athlete's response to jet lag is unique, influenced by personal circadian rhythms, age, and even genetic factors. Collaborating with sports scientists, nutritionists, and coaches to develop personalized jet lag strategies is critical. This might involve individualized sleep schedules, specific dietary plans, and tailored training sessions post-arrival.

Jet lag presents a complex challenge, but with a strategic approach grounded in scientific understanding, it can be effectively managed. As pro & amateur athletes, our ability to adapt to these physiological and psychological demands is as crucial as our physical training. By employing a combination of pre-travel adjustments, in-flight strategies, and post-arrival techniques, complemented by advanced technological and holistic approaches, we can minimize the impact of jet lag on our performance. Let's continue to push the boundaries of our capabilities, embracing these challenges as opportunities for growth and adaptation.

So, that’s how to combat jetlag.

Coaches Corner

WOTW: Workout of the week

Intro to the Workout

Today's session is a technically focused pyramid run, integral to your marathon training. This workout is designed to enhance your aerobic and anaerobic capacities, pacing skills, and endurance. By incorporating heart rate zones, we'll ensure you're training at the right intensity to maximize both speed and endurance gains, crucial for marathon success.

Warm Up:

• Easy Jog (2km): Begin with a 2km jog at a light pace, aiming to keep your heart rate in Zone 2 (60-70% of your maximum heart rate). This pace should feel comfortable, allowing you to hold a conversation. The goal here is to increase blood flow and warm up your muscles.

• Dynamic Stretching (5-10 minutes): Follow your jog with dynamic stretches focusing on leg swings, lunges, and arm circles. This will further prepare your muscles and joints for the workout.

Main Set:

• Increasing Pace Run (5km): Start with 1km at a moderate pace, targeting the higher end of Zone 2 or the lower end of Zone 3 (70-80% of max HR). With each kilometre, gradually increase your effort. Move into Zone 3 for the second km, Zone 4 (80-90% of max HR) for the third and fourth km, and aim to hit Zone 5 (90-100% of max HR) in the fifth km. This segment should feel increasingly challenging, with the last km being particularly intense.

• Pyramid Peak and Descent (5km): After reaching your peak effort, reverse the order for the descent. Decrease your heart rate zone with each kilometre. Start by dropping back to the upper Zone 4 for the first km of the descent, then to the lower Zone 4, followed by Zone 3, and finally back to the upper Zone 2. This part of the workout helps in pace control and recovery while maintaining a significant level of effort.

Cool Down:

• Gradual Slow Down (2km): Engage in a 2km cool-down jog, gradually reducing your pace to bring your heart rate down to Zone 2, and eventually Zone 1 (50-60% of max HR). This helps in flushing out lactic acid and initiating the recovery process.

• Static Stretching (10-15 minutes): Conclude your workout with static stretching, focusing on your legs, hips, and lower back. These stretches aid in flexibility and help reduce muscle soreness.

Total Distance: Approximately 15km

This workout is a comprehensive approach to marathon training, integrating heart rate zones for precise intensity control. It's crucial to monitor your heart rate throughout to ensure you're training in the correct zones. Adjust your pace as needed to stay within these zones, and remember, the focus is on controlled progression and recovery. Stay hydrated, and listen to your body to avoid overtraining.