How to Combat Jet Lag and Perform Your Best on Race Day

Traveling across time zones can disrupt your body clock and affect sleep, energy, and performance. Jet lag typically lasts about one day per time zone crossed, but with a bit of planning, you can reduce its impact and arrive ready to race.

Before You Travel: Prepare Your Body

Adjust your schedule early

• Start shifting your sleep and wake times a few days before departure

  • Traveling east: go to bed earlier

  • Traveling west: go to bed later

• Gradually shift meal times to match your destination

Choose flights wisely

• If possible, arrive in the morning so you can stay awake and adapt faster

During the Flight: Travel Smart

• Sleep when it makes sense for your destination time zone

• Avoid caffeine and alcohol — both disrupt sleep and hydration

• Drink plenty of water to stay hydrated

After You Arrive: Reset Quickly

Sync to local time

• Stay awake during daylight hours

• Keep naps short (max 30–60 minutes, if needed)

Use light and movement

• Get outside in natural daylight

• Stay lightly active to help reset your body clock

Eat and sleep on schedule

• Eat meals at local times

• Go to bed at a normal local bedtime, even if you feel tired earlier

Race Week Mindset

• Don’t stress if you don’t feel 100% adjusted — anxiety often hurts performance more than jet lag

• Focus on:

  • Rest

  • Hydration

  • Staying calm and relaxed

Key Takeaway

Jet lag is common, but it doesn’t have to derail your race. By adjusting your routine before travel, staying smart during the flight, and syncing quickly to local time, you can minimize its effects and perform at your best. Stay flexible, stay relaxed, and trust your preparation.

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