By Cal Botterill, Ph.D. who is a professor at the University of Winnipeg where he teaches sport psychology, growth and development, issues in sport, and psychological skills in sport and life. He has worked with seven world championship teams and athletes as well as numerous Olympians.

Is it possible to emotionally prepare for the Olympic Games? My initial reaction is that it is not easy, and although there are important things an athlete can do, it is probably impossible to totally prepare emotionally for such an experience. There is no denying how special the Olympic Games have become. The fact that they only occur every four years means that even top athletes often only get one shot at them in their prime;for many others, the cycle of “peaking” in their careers just doesn’t work out for an Olympic opportunity.

The history of the Olympic Games going back to early civilizations, the gallant ideals of the Olympic Movement, and the public and media interest in the agony and ecstasy of Olympic striving have created an almost irrational and irreverent mystique and aura around the Games.

The heartbreak, the exhilaration, the breakthrough accomplishments, and the team effort, even in relatively unknown sports, have captured the hearts and attention of people around the world in a very personal and emotional way. Most medal ceremonies bring tears to the eyes of those watching and listening, and we feel the emotions involved.

Even vicarious experience of an Olympics can exhilarate and drain us emotionally. If someone we know or love is involved, we are likely to feel the full spectrum of emotions before the experience ends.

For athletes and coaches, the “magnitude” of the Olympic Games is hard to prepare for because there really is no experience exactly like it. World championships and World Cups produce outstanding competition and increasing commercial interest, but there is absolutely nothing like a visit to an Olympic Village where top athletes from every part of the world are attempting to peak in a wide range of sports, coping at the same time with a huge international following.

Over the years, many athletes have gone to the Olympic Games and have later admitted to being “blown away” by the distractions, emotions, and aura of the Games. The commercial aspect of the Games can also be overwhelming, especially for those from less well-known sports. The media attention can be both exhilarating and disruptive. The entertainment options can be mind boggling with star entertainers often performing in the Village itself.

It is hard not to star gaze when interacting with the world’s greatest athletes. An unbelievable range of music, language, customs, food, uniforms, costumes, and cultures from around the world floods the senses.

The Olympic Games experience is craved by millions and experienced by few, For those who make it, the Olympics is an exhilarating festival and celebration. To be a satisfying experience, however, calls for perspective and focused excellence.

In order to prepare effectively for the Olympic Games, it is important to consider emotional preparation as well as technical, tactical, physical and mental preparation. Emotional preparation is related to and can influence all the other aspects of preparation, but it is probably most closely related to mental preparation.

In my estimation, when mental preparation breaks down or isn’t adequate, it is often because emotional preparation and management were not considered or were not accomplished well enough. Our feelings are what make us human, and they are the most difficult part of our total behavior to control and manage. Dr. Bill Glasser (1984) has identified the four key aspects of total behavior:

Clearly, all aspects of behavior and preparation interact and influence one another. Therefore, managing physiology and fitness as effectively as possible can help give an athlete the physical capacities and physiological state to help optimize feelings, focus, and performance.

As well, technical, tactical, and mental preparation can have a lot to do with optimizing times, strategies, thoughts, and behaviors to facilitate performance. Pre-competition plans, competition focus plans, and refocusing strategies can all have an important impact on feelings and focus.

Perhaps it is more than anything the refocusing strategies that begin to sensitize an athlete to the importance of emotional preparation. In order to be able to focus or refocus in distracting emotional conditions, it is critical to have a competition focus plan and a pre-competition routine.

In addition, it is critical to consider the full spectrum of emotions that an athlete might experience at the Games. Dr. Bob VaRerand (1984), who has done an extensive review of emotions and sport, acknowledges that there is a tremendous spectrum of feelings that humans can experience, but suggests that there are seven basic emotions (or categories of emotions) that seem to define being “human.” These are fear, anger, guilt/embarrassment, surprise, sadness, happiness and interest.

In addition, there are variations or combinations of these basic emotions including resentment, jealousy, and envy. It would not be surprising to find Olympic athletes who have experienced extremely strong feelings in every category as part of their experience at the Games. For the most part, happiness and interest are a big part of what it is all about. Feeling ecstatic about being involved, grateful to be here, and excited about the opportunities and challenges produce a flood of positive emotions. I remember Jay Triano commenting at the ’84 Olympics in Los Angeles that it was more than anything he could have imagined! There were strong feelings of surprise even though Jay was one of the most creative and deeply prepared athletes I have ever met.

Along with the positive surprise possibilities, there are also negative surprise possibilities. At one moment Jay would admit he was almost overwhelmed by the positive surprise occurrences – Lionel Ritchie singing in the Village, Michael Jordan getting ready to play Canada, NBC interviews, expensive new uniforms, and on and on.

Emotions, though, are known to swing and the next day, when practicing at a remote high school gym, the media are off covering other sports, local transport is delayed in traffic, or the team loses a game it should have won, the Village can seem remote and lonely. After years of preparing for positive excitement, the effects of negative surprise can be emotionally draining and debilitating.

Jay would admit that the times the Games were less than he ever imagined were every bit as difficult to cope with and maintain focus through as the “highs.” Athletes clearly have to be prepared for considerable fluctuation in their emotions as well as the range in their feelings.

Surprise can also come in the form of opponent behavior or performance, officiating, playing conditions, weather conditions, crowd conditions, teammate behavior or emotions, or media scrutiny. Clearly, it is critical to be emotionally prepared for a variety of surprise conditions so the ability to refocus is not delayed or affected by the strength or depth of the feelings.

Fear, anger, and maybe guilt or embarrassment often accompany negative surprise. Because the Olympics are perceived as being so important, it is not at all unusual to be flooded with negative emotions the moment a negative surprise presents itself.

It is important to remember that all these emotions have functional value. Fear, for example, can trigger preparation, prevent complacency, and facilitate focus. On the other hand, if an athlete is not ready for possible and likely fear feelings in this setting, the emotion can be debilitating.

For an athlete, anger can be a call to compete, to fight and perform for what he or she is entitled. Like so many emotions, anger is important to respond to but not overreact to! If and when anger is felt, an athlete needs to be prepared to channel the energy it produces into dynamic, responsive, constructive performance rather than allowing it to lead to discipline or attention problems.

The source of anger can be an opponent, a teammate, an official, a delay, conditions, or the athletes themselves, which leads to another important emotional category: guilt/embarrassment.

Guilt and embarrassment are related and have a lot to do with our ability to respond to mistakes or disappointments and our feelings of obligations towards others. An athlete may feel embarrassed if an unheralded opponent surprises her and she does not initially perform as well as she should against her. If an athlete is not ready for this possibility, it is easy to also start feeling “guilty’ about not preparing better and possibly letting teammates down.

The athlete who is emotionally ready for these feelings can quickly channel the energy from them into effort, increased attentiveness, learning, and growth.

Probably the main functions of surprise related emotions are to trigger learning and coping responses. They test our adaptability and ensure that we don’t become bored or complacent. These emotions obviously have survival-tested functional significance. The key then is for an athlete to appreciate the value of negative emotions, qualitatively prepare for their occurrence, and use their energy to respond effectively.

All emotional categories have energy with the exception of sadness, which clearly has functional value in grieving and recovery. After grieving (sadness, low energy, reflection, melancholy), we usually end up grateful to be alive (happiness) and refocused on the opportunities/challenges of life (interest). Sadness has been experienced by many Olympic athletes, probably never more deeply than in 1972 over the massacre of Israeli athletes and coaches in Munich.

Sadness can be very sensitizing and it can help an athlete regain perspective and priorities, things that can sometimes get lost in the magnitude of the Games. On the other hand, sadness is low energy so athletes wanting optimal results at an Olympics cannot afford to let themselves dwell on feelings of melancholy, reflectiveness, or self-pity.

It is critical to recognize that these feelings may well occur at an Olympics. It is important to be prepared if they occur and to be able to “let go” and move on to more energizing emotions.

It is also important to remember that an athlete who is not emotionally ready for some of the other emotions or feelings and who does not respond quickly and constructively enough can often end up sad or feeling sorry for himself. If, for example, surprise from an unheralded opponent produces embarrassment followed by feelings of guilt and the athlete does not respond quickly and dynamically enough, the result may be continued impairment of performance as the athlete starts to be flooded by sadness, reflectiveness, self-pity, and so on. Later on, of course, the athlete will be very frustrated with this response.

Similarly, if fear or anger dominates for any length of time without constructive responses, they usually lead to frustration, then exhaustion which is usually correlated with such emotions as sadness and melancholy.

It is clear then that athletes should understand and accept the spectrum of emotions we experience as human beings. It seems crazy to prepare technically, tactically, physically, and mentally for thousands of hours to optimize potential on one special occasion in their lives and not carefully consider emotional preparation.

Feelings sometimes have every bit as much to do with performance as focus, fitness, skills and tactics. It is important to go over the spectrum of emotions an athlete might experience and rehearse effective responses to these feelings. Rehearsal produces a form of emotional stress inoculation which tests an athlete’s response and readiness for those feelings, many of which are inevitable around important competitions.

A review of mental and tactical plans should first identify potential situations where these emotions may be a factor and then develop and rehearse effective responses. With so much at stake, athletes want to be mentally tough and emotionally resilient.

* Review the seven basic emotions that human beings feel.

* Imagine situations at the Games that could trigger each of these emotions.

* Feel the feelings deeply and passionately.

* Let go;accept that strong feelings can be functional and understandable.

* Rehearse effective responses in the midst of or following, these powerful feelings.

* Simulate circumstances and situations that will help you to more fully experience your emotional reaction and response.

* Enjoy the feeling of being emotionally “inoculated” and ready for any feeling, challenge, or change.

Emotional preparation involves emotional management. There are a number of important aspects to work on and maintain going into an Olympics. Each involves “capacities” and a “state.” Physical fitness, for example, needs to be refined through a taper [ Coaches Report, Vol. 2 No. 31 so that key physical capacities are developed or maintained without draining physical, mental, or emotional reserves through overtraining . Emphasis shifts from quantity to quality training with great hydration, nutrition and rest patterns to help optimize one’s physical, mental, and emotional state.

Good fitness management, however, dictates that there is enough quality training and “work” for therapeutic effects, confidence, and concentration. Mental fitness is also a set of capacities and a state. It is important for an athlete to work on and maintain mental skills during the countdown stretch. Visualization, imagery, relaxation, energizing, “parking,” focusing, relationship management, and time management can all play a critical role as an athlete refines these skills as part of pre-competition routines, competition focus plans, and refocusing strategies.

Once again though, it is important to ensure that the athlete not get overloaded with too many cognitive or mental demands as the Games approach. The resulting stress and distraction can mask mental skills the same way physical overload or poor nutrition can mask physical capacities. The result, of course, can be emotional, mental and physical drain.

Being clear minded should be an important objective going into the Games. Once again though, it is critical to feel focused and occupied and to avoid falling into the human tendency to start overanalyzing. It has been suggested that “nothing never happens”;in the absence of a constructive focus our minds sometimes start “over-thinking” or “over-perceiving.”

· Enjoy the emotional spectrum that is part of life.

· Accept and experience feelings, let them go, and channel the energy into growth and effective responses.

· Respect the power and positive and negative significance of emotions on your system.

· Manage relationships and time so that you do not become emotionally drained at key times in your life, especially when working hard physically and mentally.

· Let go of irrational beliefs and perspectives.

· Reaffirm your mission, values, and perspective.

· Live. Never have to say, “I wish I would have …’

An athlete should be confident in mental skills going into the Games. Responses to stress and boredom should automatically be constructive, and time and relationship skills should be crisp and effective. Creative simulations, quality training sessions, and lead-up competitions can help ensure the rust is off attention and competitive skills during the countdown.

Simulations also play a critical role in developing emotional fitness. By simulation and rehearsing responses to some of the most demanding, distracting, or emotionally disturbing possibilities, an athlete tests emotional skills, capacities, and responses.

It may not always be fun to prepare for the full spectrum of emotional possibilities but with practice, athletes develop an inner confidence in their capacities to maintain focus and respond effectively.

The athlete becomes mentally tough and learns to accept, harness, and respond to the full spectrum of emotions. She begins to see that all emotions are functional and is able to manage them a lot better. She becomes emotionally resilient, knowing that a wide range of emotions for energy and feelings can be called on.

It is critical that an athlete not allow himself to become emotionally drained prior to or during the Games. Once again, emotional skills and capacities can be eroded if the emotional state is allowed to deteriorate.

Emotional exhaustion is probably the key component in burnout and overtraining. It is amazing what human beings can do physically and mentally, but it is usually emotional exhaustion that buries them. Therefore, it is critical to make emotional management an important part of fitness and countdown considerations.

There have been stories of phenomenal emotional resilience in sport. Witness Sylvie Frechette’s performance at the Olympics after her fiancé’s suicide, and her classy response after initially losing the gold medal on a judging system effort! There are phenomenal stories that demonstrate that we can sometimes draw on “emotional reserves” we do not even know we have. On the other hand, athletes going into an Olympics striving for personal best in a very emotional environment should try and be sure their emotional reserves are not depleted. If possible, things like relationships with loved ones, school or career demands, health risks, opponent hostilities, financial pressures, community or environmental concerns, and media pressures should be managed to minimize emotional drain prior to and during the Games.

It is important to have recently “tested” the full range of emotions and rehearsed effective responses. It is equally critical to be emotionally rested and able to call on the full spectrum of feelings and responses to optimize potential in challenging circumstances.

Emotions and perspective

Another important part of emotional management is to periodically check perspective. It is important to be on a “mission” to accomplish a personal best at the Olympics, but in spite of all the hype, aura, and mystique of the Games, maintaining a rational perspective is critical.

Checking to ensure irrational beliefs or perceptions do not develop can prevent a lot of emotional turmoil and pressure. Because the Olympics happen infrequently, it is easy to exaggerate their perceived importance to the point where the athlete starts feeling that self-worth and life are on the line. The Olympics are an exciting opportunity, but they do not determine an athlete’s worth as a person. That is determined in so many other ways. Witness Olympian Johann Olav Koss and his life beyond sport, raising support for hospitals and charities, and pursuing meaningful career opportunities.

Similarly, Dan Jansen’s accomplishments as an Olympian pale in comparison to his relationships with his family, including handling the loss of his sister to cancer and the love and support of his family through heartbreak in pursuit of excellence.

Feelings of patriotism and responsibility to others can lead an athlete to thinking he or she must perform for others. Narrowing this perception and pressure to wanting to perform for self and teammates is much more rational and emotionally less stressful.

The high standards and ideals of an Olympics can also lead to feelings of needing to be perfect. Perfection by definition and reality is impossible, so it is important for an athlete to rationally remind herself that the Olympics are about the pursuit of excellence. Striving for situational, personal, and team excellence is what it is all about, and if mistakes, setbacks, or challenges occur in the Games, it is important to be ready and enjoy the challenge of responding optimally.

With the stakes so high, we expect that things will and must be fair. Close scrutiny reveals countless Olympic situations that do not appear personally or professionally fair. The judging mishap in Sylvie Frechette’s case or runner Mary Decker’s fall due to crowding during the 1984 Olympics middle distance event are examples where the world doesn’t seem fair!

It is important then to be prepared for the possibility that an athlete may not always have a level playing field and should be prepared to respond to adversity if it occurs. An expectation that everything will always be fair can lead to considerable emotional frustration and fluctuation. On the other hand, someone who has developed a “no excuses” outlook and has prepared for the many challenges and emotions of the Games is lot more likely to accomplish a personal best.

Cliff Wurtak, an elite ringette coach preparing for the Canada Winter Games, suggested that his athletes adopt a simple outlook in preparing and participating – “Never have to say I wish I would have!”

This sentiment suggests clearly that it is important for an athlete to do everything possible to physically, mentally, and emotionally prepare for the Games. It also suggests that the athlete be ready to be assertive, feel license to go for it, and make the most of the opportunities presented. And it suggests that the athlete be ready to fully experience and respond to the emotions and challenges of the Games.

I would say to each of our Olympic athletes: Walk away knowing you gave it your best shot and exulted in the opportunity to test yourself in one of the most prestigious and emotional environments in the world. Accept that you can never totally control your emotions that is part of the challenge of being human. With emotional preparation, practice, and management we can often come closer to our situational potential.

Compete with passion, perspective, and preparation and be all you can be as you pursue your Olympic destiny. I wish you physical prowess, a clear mind, and an unburdened heart. Citius, Altius,, Fortius!

References: Glasser, V 1984. Control Theory, Harper &Row, New York. / Vallerand, R.J. 1984. “Emotion in Sport,” Cognitive Sport Psychology, Straub, W., and J. Williams (eds.) Sport Science Associates, Lansing, New York

by Chelsea R. Warr, B.Sp.Sc;Grad. Dip. Phy. Ed

Department of Physiology and Applied Nutrition, Australian Institute of Sport

International sports competition is inevitably linked to overseas travel. With Australia being so globally isolated from prominent sporting events often occurring in the northern hemisphere, our athletes are undertaking extended flights and expected to compete optimally days later. Furthermore, many Australian athletes are travelling more frequently for exposure to environmental stressors such as heat and altitude in the attempt to enhance performance. The repercussions of extended flights are a general nuisance to the tourist traveller. For the elite athlete, rapid time zone travel undoubtedly impairs their potential in competition and in some instances can severely compromise performance.

Coaches commonly report noticeable decreases in various components of athletic performance between days 2-4 following extended flights. Performance gradually returns to normal by day 6 for most individuals (Lawrence 1993). Scientists suggest that this decrement in performance is caused by the dysynchronization of circadianrhythms (Your Biological Clock, Hill 1993, Shephard 1989, Reilly 1984, Winget 1988). More commonly, athletes and coaches attribute their poor performance to “jetlag.”

Although jetlag is inevitable with transmeridian flying, following simple procedures can help to prevent and alleviate many symptoms that can affect athletic performance. Furthermore, these procedures also hasten the resynchronization phase upon arrival, allowing the athlete to adjust to local time and complete usual training loads. The following is an outline of practical strategies implemented by Australian Institute of Sport (AIS) coaches, athletes and sports science/medicine staff when travelling overseas.

It is well documented that rapid time zone travel causes circadian dysrhythmia (jetlag). Jetlag occurs when there is a mismatch between the external zeitgebers (environmental time givers such as light and social interaction) and the internal body clock of an individual. More simply, the body’s internal clock becomes confused between the place of departure and place of arrival. This confusion is often characterized by malaise and a host of other symptoms including loss of appetite, tiredness and disturbed sleep, all of which contribute to poor athletic performance (O’Conner 1990).

Body arousal levels, temperature, strength and flexibility fluctuate over a 24 hour period. They peak in the late afternoon or early evening and are at a minimum by early morning. Consequently it may be expected that peak sports performance will coincide with peak levels of these parameters, i.e. in the late afternoon or early evening (Eichner 1988, Shephard 1984, Hill 1993). Literature cites many other examples of improved performance later in the day.

When athletes travel across time zones their normal 24 hour cycle of peaks and troughs in body arousal levels, temperature, strength and flexibility will no longer correspond with the day/night cycle of the destination. That is, their internal body clock is out of synch with the true time. For example, a 3 pm competition schedule in the new destination may equate to 3 am (sleeping time) in the previous one. How can the body work optimally when presented with such a scenario?

In knowing that international air travel can disturb the precise timing of various hormonal and physiological rhythms, it is prudent for coaches and athletes to:

• Implement preflight jetlag programs.
• Undertake in-flight anti-jetlag procedures.
• Use strategies to hasten resynchronization of the internal clock after arrival.
• Modify initial training sessions during the adjustment phase.

What Affects the Severity of Jetlag?

Understanding the variables that affect the severity of jetlag can help coaches program sufficient recovery time while travelling on tour. Naturally, not all athletes will be affected in the same way, or to the same degree, but there is a distinct possibility that some disruption will occur.

1. Number of times zones crossed.

   The severity of jetlag is proportional to the number of time zones crossed. A rule of thumb calculation would allow about one day recovery for each hour of the clock shifted going west but slightly less for an east bound flight (Jones 1995). Coaches should assess the degree of disturbance by the direction of travel chosen and where possible plan to minimize the amount of time zones crossed altogether.

2. Direction of flight.

   Westward flights, in which the body clock is delayed, appear to require a shorter recovery time than east bound flights where an advancement to the body clock occurs. Time shifts of up to six hours appear more tolerable than longer travel periods. Coaches should plan to break up considerably longer journeys for faster recovery.

3. Hydration status.

   The dry atmosphere in an aircraft cabin can cause a travelling athlete to become dehydrated (Bond 1988). Hydration status is further compromised by athletes spending time in air-conditioned hotel rooms and airports. Dehydration often contributes to many of the common symptoms of jetlag such as headache, malaise and disorientation.

4. Social interaction/personalities.

   Those who engage in social interaction following arrival seem to adapt significantly faster those who remain socially isolated (Loat et al 1989). Social interaction is considered to be a strong zeitgeber for circadian re-entrainment, therefore suggesting that an extrovert copes better with jetlag than an introvert.

5. Pharmaceutical intervention.

   Although sleeping agents do not directly resynchronize circadian rhythms, they may relieve insomnia, a common symptom of jetlag.

6. Jetlag minimization programs and travel experience.

   Circadian dysrhythmia is inevitable with rapid time zone travel, however anti-lag programs can minimize the acute symptoms an athlete may experience (Lawrence 1993). Those who are more experienced at travelling adapt more quickly than novices.

Guidelines for Travelling Athletes and Coaches

Preflight:

Pre-planning and organization is the key to a successful trip and will minimize athletes becoming distracted from the task at hand.

1. Pre-book aisle or exit row seating to allow more room to stretch especially when travelling with teams of taller athletes (e.g. basketballers).
2. Special meals on most major airlines can be easily arranged with as little notice as 36 hours prior to departure. Examples include low fat and vegetarian. Some airlines even provide athlete meals for group bookings (e.g. low fat, high carbohydrate). Avoid overeating. Remember that you are sedentary, perhaps even tapering, hence your caloric intake will not be high.
3. To avoid transit hunger, pack healthy snacks which need minimum storage fuss and are long lasting (e.g. fruits, dried crackers, sport energy bars, liquid meals).
4. AIS physicians suggest that pharmaceutical intervention to combat sleep difficulties during long haul flights should be based on individual preferences. Should athletes choose to use prescribed sleeping agents, trial at least one week before departing to observe potential side effects.
5. Providing players with cultural profiles of the particular countries to be visited allows them to become familiar with local customs, foods, weather etc.
6. Make contact with the proposed accommodation to determine when sporting facilities are available for guests.

During the Flight:

Maintaining Hydration – The oxygen concentration and humidity of aircraft cabins are considerably lower than normal air. This dry environment can cause athletes to lose more than 300ml of water per hour depending on their body size, with larger athletes losing significantly more.

1. Drink at least 300ml of fluid, preferably water every hour, to remain well-hydrated. This equates to 1.5 standard cups per hour (approximately 10 small airline cups!).
2. Pack water bottles or sport drinks with you and have them seated in the front pocket as a reminder to drink frequently and stay well-hydrated.
3. Avoid coffee, tea, carbonated drinks and alcohol which are offered during the flight. Many of these act as diuretics and can contribute to further dehydration.
4. Wet towels and water sprays can help to avoid dryness developing in the nose and throat.

Foods:

1. Avoid overeating as inactivity on the plane means that you actually require a smaller caloric intake than required for a normal training day.
2. Adjusting your meal times to those of the country you are heading to can prompt the resynchronization process.

Activity:

1. In-flight stretching programs discreetly done from your seat can aid “travellers thrombosis” (e.g. pins and needles, swelling). Moving around the plane from time to time is also helpful.
2. Transit stops are also a good opportunity to do some light exercise.
3. Adjust your watch to the destination time when boarding the plane and try to synchronize daily routines accordingly. In-house entertainment and blackout eye pads may help.

Upon Arrival:

Diet, exercise, sunlight and social interaction are the key environmental cues (zeitgebers) to allow resynchronization.

1. Stay awake even if you are tired. Unpacking luggage, stretching and light exercise (e.g. swimming) are favorable options.
2. Social interaction and natural sunlight is an excellent re-entrainment tool so go outdoors and do a little socializing!
3. Where possible, schedule un-taxing introductory matches and training.
4. Initial training sessions need to be easy to moderate and carefully monitored by the coaching staff.
5. Avoid taking sedatives as they delay the natural adjustment process.

Training Recommendations Following Travel.

Lawrence and colleagues (1993) from the Western Australian Institute of Sport reported a significant reduction in 20 meter sprint performance and reaction time on day 34 of arrival in female national hockey team representatives.

A concurrent deterioration in coordination and technical aspects of performance was also noted by the head coach. Performance gradually returned to pre-departure levels by around day 7. Practical recommendations. The following recommendations are based on the outcomes of this and similar studies.

1. Initial training sessions should be light to allow the body to recover from the flight experience. Exercise modalities should focus on flexibility and promote movement through the full joint range available (e.g. swimming).
2. During early days of arrival encourage all team members to implement additional therapeutic forms of recovery into their programs. Hydrotherapies (e.g. contrasting temperature showers and spas), restorative massage and mental relaxation techniques are therapies promoted by AIS recovery specialists.
3. Skills and technique often deteriorate during the adjustment phase. Coaches should work on basics to avoid frustration developing among players during the first few training sessions.
4. Morning sessions should focus on more detailed instructions such as combination work and tactical plays. Afternoon sessions should include basic drills and recovery work.
5. Encourage athletes to keep tour diaries, providing psychological and physiological feedback for the coach on how the athlete is adapting.
6. Coaches may revert to the standard program around days 4-6.

It is apparent that no one program will satisfy all athletes travelling hence the coach will need to assess each individual’s progress in preparation for early competitions. Standard selection criteria to compete must be flexible. This often means allowing players who are lacking form during initial sessions to compete, in order to maintain their morale for events scheduled later.

New Products

Various new products are presently on the market which claim to alleviate dehydration and dysrhythmia caused by aircraft travel. Although these have not been scientifically proven to enhance athletic performance, many current AIS sports use these products in order to alleviate symptoms they report hamper their performance.

Humidiflyer

The humidification mask which claims to reduce dehydration during aircraft travel and acts as a bacteriostatic filter. Many AIS programs such as Netball, Athletics and Swimming feel confident that it is a useful product for alleviating symptoms of dehydration such as headache and malaise. No noticeable side effects have been reported.

Details: Retails at approximately AU $30.00 – Worn for 50% of total flying time – Reusable for 100 hours of air travel – Available from “Humidifier Technologies” PO Box 168, Neutral Bay, NSW.

Melatonin

Melatonin is a natural hormone released by the pineal gland in the brain which is involved in the regulation of the body’s internal clock. American researchers are currently manufacturing a synthesized version of melatonin which claims to improve alertness and help with sleep disturbances. Melatonin is currently unavailable in Australia and banned in every country but the US, where melatonin is sold in drug and health food stores. Research currently underway in Adelaide may provide more substantial information about these claims.

Details: Not approved for sale in Australia, however individuals can import up to three months supply for their own use. Relatively inexpensive retailing- under AU$15 for 60 three milligram capsules (a supposed two month supply). Preliminary studies recommend 3-5 mg, taken before bed for 5 consecutive days upon arrival. Melatonin is most effective when the athlete is exposed to a regular day and night cycle. Recommended dosage and optimal administration time is still under research.

Conclusions:

Too often coaches and athletes ignore simple and practical procedures which can restore athletes’ pre-departure performance levels significantly faster following international air travel. A comprehensive approach to travel and planning ahead will optimize performance in athletes and contribute to success.

References:

Bond J, Minimizing Jetlag and Jet-stress. Sports Coach 1988 P 55-56 / Eichner E.R. Circadian Timekeepers in Sport. Physician and Sports Medicine 16: (2) P 79-84, 1988. / Jones M. Keeping in Time. New Scientist (V 89) P 14 1996 / Hill D, Effects of Jetlag on factors related to Sport Performance. Canadian Journal of Applied Physiology;18 (1) P 91-103, 1993 / Lawrence et al;Aspects of Jet lag. Sports Coach, April-June P 6-9 1993 / Loat C, Jetlag and Human Performance. Sports Medicine;8(4) P 226-238, 1989 / Minors et al, Introduction: the travelling athlete. Coaching Focus (Leeds, England: (25), Spring 1994, P 20-21 / O’Conner, P-J;Morgan, -WP Athletic Performance following travel across multiple time zones: a review. Sports Medicine;10(1) P 20-30, 1990 / Reilly T, Circadian rhythms and Exercise. In: McLeod, Maughan RJ, Nimmo M, Reilly T C eds Exercise: Benefits, Limits and Adaptations. E and FN Spon, London, 1987: 346-366 / Shephard R Sleep, Biorhythms and Human Performance. Sports Medicine 1:11-36, 1984 / Winget C, Circadian rhythms and athletic performance. Medicine Science and Sports Exercise, 17(5), P 498516, 1985

Understanding the variables that affect the severity of jetlag can help coaches program sufficient recovery time while travelling on tour. Naturally, not all athletes will be affected in the same way, or to the same degree, but there is a distinct possibility that some disruption will occur.