Table 3.
Important information to consider in the application of travel fatigue management [2, 4, 82, 93–103]
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Pre-travel Sleep Protect sleep as much as possible Be well-rested before travel (e.g. sleep banking strategy) If sleep deprived avoid aiming to catch up on sleep during travel Planning Start as soon as destinations and dates of sporting events are known Identify optimal travel options (flights, rail or bus) in terms of departure and arrival times, the flow-through security, venues for eating, availability of lounges Calculate the total travel duration and stopover durations Minimise time between last "proper" sleep at the place of departure and first "proper" sleep at the destination Provide exact schedules and individual responsibilities to athletes and management in advance of travel Ensure all documentation is in order Training synchronisation Plan training load and intensity before travel to allow for expected relative rest associated with travel Illness prevention Ensure vaccinations are up to date Treat recurrent illnesses Pack prefilled WADA-approved prescription medication Replace long duration, high volume training which can be immuno-suppressive with shorter duration, high intensity sessions Refuel and rehydrate Implement an evidence-based nutrition and hydration plan to meet macro- and micro-nutrient needs as well as fluid needs well in advance of travel Focus on electrolyte replacement is required for a minority of athletes e.g. “salty sweaters”, nutrient deficiencies, etc. as electrolyte needs should be covered for the majority of athletes following recommended nutrition and hydration guidelines Check food availability during the trip Pack non-perishables (check customs regulations) Plan catering, eating-out, and self-catering options at destination ahead of time Vet dietary supplements (risk of prohibited substances, illegal substances, ingredient interactions or side effects) that could be counter-productive to travel, sleep or performance goals |
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During travel Sleep Take naps when appropriate Utilise eye-masks, earplugs or noise-cancelling headphones and/or pillows Do not allow screen time to interfere with napping or sleeping Maximise angle of recline Compression Wear medical-grade compression and comfortable clothing Illness prevention Early management of illness and/or motion sickness Avoid touching areas commonly infested with micro-organisms (e.g. tray tables, chair headrest, etc.); frequently wipe these areas clean Adhere to guidelines to prevent the spread of illness (e.g. coronavirus disease (COVID-19) guidelines) Refuel and rehydrate Follow a hydration plan configured pre-travel; regular sips of non-alcoholic and non-carbonated drinks; water (best), fruit juice, or carbohydrate-containing drinks based on individual energy/caloric needsAvoid caffeinated beverages and foods at least ± 6 h before bed or sleep time Avoid alcohol completely Consume regular but smaller meals, nutritious fibre-rich snacks (fresh or dried fruit, high-fibre crackers, energy bars, trail-mix), avoid calorie-overload (stick to the plan, limit "mindless grazing" on calorie-dense snacks (such as potato crisps, chocolates, ice cream, pies, high-fat energy bars, greasy foods) Food hygiene is essential (sanitise hands regularly, eat non-perishable, or freshly prepared foods, keep hot foods hot, keep cold foods cold) Stopovers Move frequently Stretch Walk around Get fresh air |
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Post-travel Sleep Take naps when appropriate Utilise eye-masks, earplugs or noise-cancelling headphones Sleep hygiene behaviours i.e. maintain sleep in a cool, dark and quiet environment / do not allow screen time to interfere with napping or sleeping Refuel and rehydrate Follow nutrition plan (amount of food or fluid, type and timing optimised for training and competition and "practiced" pre-travel) Gastrointestinal: (during or after travel) Constipation: more fluid, fibre-rich foods, natural laxatives (prunes, chia seeds, kiwi fruit, apples, oranges, nuts), soluble fibre (fruit, cooked oats), soluble fibre supplement, improve toilet routine, avoid over-use of laxatives Diarrhoea: regular sips of fluid (and food if tolerated), consider liquid meal replacement (with soluble fibre), probiotic supplement for susceptible athletes (strain or dose-specific) Rest Strategic brief naps as early in the day as possible, with the aim of not interfering with night-time sleep Caffeine Strategic intake during the local morning Avoid in the late afternoon or evening Training on arrival At low to moderate intensity Avoid extended video sessions |
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Other considerations Sleep disorders There are > 70 recognised sleep disorders with limited knowledge about the prevalence in athletes Obstructive sleep apnoea (OSA) is currently regarded as the most common sleep disorder in athletes with a reported prevalence rate of 24% A review of the sleep disorder literature is beyond the scope of this consensus paper but the potential prevalence of a sleep disorder may affect the ability of an athlete to overcome the harmful effects of travel fatigue and jet lag It is recommended that athletes be screened for sleep disorders in pre-season to identify and treat athletes and more importantly, to improve performance Effects of altitude on sleep Athletes travelling to locations of high altitude may experience an increase in sleep disordered breathing events resulting in sleep fragmentation This may cause loss of sleep and potentially negatively affects performance |