Preparation for a race doesn’t end with the final training session. The journey to the event venue can also have a significant impact on performance and wellbeing. Whether it’s a short drive or an international race trip – factors such as sleep, nutrition, hydration, and time management determine how recovered and ready your body is at the start line. The following article highlights what to keep in mind for both short and long trips to get the most out of race day.
The race journey as part of your preparation
A race doesn’t begin at the start line. Weeks and months of focused training lead up to a peak moment that often involves travel. What’s often overlooked is that the way you travel can significantly influence your performance. Fatigue, stress, time zone shifts, or unfamiliar food can all affect the body – and therefore the result.
Careful travel planning is therefore not just a logistical detail but an essential part of your race strategy. The specifics differ depending on the distance and duration of the journey. While short trips mainly require routine and organization, long journeys involve physiological and psychological adaptation.
Short trips – when the race is nearby
Time management and scheduling
For races close to home, your usual routine can largely stay the same. Still, structured planning makes all the difference. Allow plenty of time for travel to account for unexpected delays such as traffic or parking issues.
It’s best to arrive at the event about two to three hours before the start to have enough time to pick up your bib, warm up, and mentally prepare.
Research shows that acute time pressure and stress responses can impair concentration, energy availability, and coordination. A calm, well-organized schedule supports mental stability and helps you focus on the race ahead.
Nutrition before and during travel
A proven, easily digestible meal forms the basis for steady energy supply. Carbohydrate-rich, low-fat, and low-fiber foods such as oatmeal, toast with honey, or banana porridge are ideal before a race.
Avoid new or unfamiliar foods, as they can cause gastrointestinal discomfort.
Even on short trips, hydration matters. A moderate and steady intake of water or diluted isotonic drinks helps maintain hydration balance. Drinking excessive amounts right before the start may cause stomach discomfort.
Movement and mobility
Sitting for long periods, even on short journeys, can reduce blood flow and lead to muscle stiffness. It’s helpful to take a short movement break every 60 to 90 minutes, especially when travelling by car or train.
Studies show that even brief inactivity can measurably impair vascular function. Small bouts of movement help maintain muscle activation and stimulate circulation.
Sleep, routine, and mental preparation
A well-structured evening before race day makes for a smoother morning. A good night’s sleep, prepared gear, charged devices, and checking the weather forecast all reduce last-minute stress.
Sticking to familiar routines for breakfast, warm-up, and pre-race preparation builds confidence and reduces nervousness.
Long trips – preparing for distance and adaptation
Longer journeys, especially flights or drives lasting several hours, add extra strain: time zone changes, climate shifts, disrupted sleep patterns, and sometimes unfamiliar foods. These factors require targeted preparation to ensure optimal performance.
Choosing your travel timing
For long trips or those involving time zone changes, arriving early is crucial.
Aim to arrive two to three days before race day to adjust to the local climate, environment, and time zone.
Reilly and Waterhouse (2009) recommend an adaptation period of about one day per time zone crossed. This adjustment phase helps stabilize the circadian rhythm – your body’s internal clock.
Managing jet lag and circadian adjustment
Jet lag can affect sleep quality, alertness, and energy balance. It results from a mismatch between your internal clock and local time. Several strategies can help reduce its effects:
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Adjust your sleep schedule before travel: A few days before departure, gradually shift your bedtime to align with your destination’s time zone.
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Light management: Daylight is the most powerful factor influencing circadian rhythm.
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For eastward travel: expose yourself to morning sunlight to help your body clock move earlier.
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For westward travel: seek evening light exposure to help your rhythm shift later.
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Use caffeine strategically: It supports alertness but should be avoided within six hours of bedtime.
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Sleep aids: An eye mask, earplugs, or light relaxation techniques can improve sleep quality.
Hydration during travel
Air travel, due to low cabin humidity, increases dehydration risk. Over a five-hour flight, the body can lose up to one liter of fluid even without sweating.
Proper hydration is therefore essential. As a rule of thumb, aim for about 250 ml of water per flight hour. Avoid alcohol and caffeinated beverages, as they promote dehydration.
Maintaining fluid balance supports circulation, muscle function, and temperature regulation. Electrolyte drinks can help replace sodium and potassium losses, especially on long flights.
Movement and activation during travel
Prolonged sitting reduces circulation, increases fatigue, and in rare cases, raises the risk of thrombosis. Regular movement during travel is therefore highly recommended.
A short walk through the airplane aisle, ankle circles, or light calf activations every one to two hours help maintain blood flow.
Compression socks are proven to reduce swelling and support venous return.
Nutrition on long trips
A stable digestive system is crucial for maintaining performance. Unfamiliar foods, irregular meal times, and inconsistent portions can disrupt balance.
Stick to familiar, easy-to-digest foods such as oatmeal, rice cakes, bananas, or energy bars.
Bringing your own snacks can help you avoid unsuitable food options – especially in hotels or airports where healthy choices may be limited.
Sleep and recovery at your destination
The quality of your first few nights at the race location greatly affects recovery.
A consistent sleep schedule, dark and quiet environment, and moderate room temperature (18–20°C) support rest.
Avoid heavy meals or alcohol before bedtime, as they can disturb deep sleep phases.
Avoid physically demanding activities like long sightseeing tours in the days before the race, as they can unnecessarily strain your leg muscles.
The day before the race
The day before your race is for activation, not exertion.
A short, easy run of 10 to 20 minutes helps wake up your muscles and sharpen your movement feel.
Afterwards, keep the day light, stay hydrated, and focus on carbohydrate-rich meals.
Conclusion – travel as a performance factor
Travel is an integral part of race preparation. It can influence performance, wellbeing, and mental stability.
Structured planning, sufficient rest, and mindful nutrition form the foundation for a successful race.
Short trips benefit from clear organization, steady routines, and minimising stress.
Long trips require targeted strategies for acclimatization, sleep-wake rhythm adjustment, and maintaining hydration.
Those who plan ahead, know their body, and manage the circumstances create the foundation to reach their full potential on race day.