Time Zone changes and flights prior to a race can “upset your biology” and this adds a few more considerations to take when preparing for race day. Listen today so you may be fully prepared and avoid problems which any affect your race day plan.

Today we are going to talk about:

1. Tips for staying healthy on a flight

2. Planning ahead before you leave home

3. Some real food suggestions to help you at your destination

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES 

(03:17)

The aspects of health may be affected by travelling to a different time zone are energy, digestion, immune system and sleep patterns. We talk about why it's important to avoid issues so you are race ready.

(04:08)

One of the most important things to do is to plan to arrive at your destination a 2 or more of days before your race so your body has time to get in sync with the local time. 

(06:23) 

Tips to minimise the impact of a long-haul flight.

·     Eat an easy to digest satisfying meal when you arrive at the airport

·     Stay away from caffeine and alcohol

·     Take your own healthy snacks and teabags for the flight

·     On the flight drink water only and aim to sleep

·     Avoid stimulating your mind with the inflight entertainment or music.

·     Promote sleep by using an eye mask, noise cancelling ear buds and inhale relaxing essential oils to help you relax and sleep

·     After take-off change your watch to your destination time zone – it may help get your brain in sync with local time

When you arrive at your destination, do your best to immediately sync with local time. So, if it’s daytime stay awake until local bedtime and if it is night-time, then go to bed and set an alarm to wake up at local morning time. That’ll help get your sleep patterns regulated.

(10:26)

Tips to alleviate travelers’ constipation and bloating include:

·     drink plenty of water during the flight (avoiding alcohol and caffeine as we have already said)

·     when you arrive and eat plenty fresh fruit and vegetables and stay hydrated

·     consider taking some magnesium during and after the flight as this will help relax the bowel.

For most people their regular pattern of bowel movements will return within 1-2 days.

(12:20)

Supporting the immune system prior to travel.

These suggestions apply to anyone doing any race whether it’s near to home or further afield … if you’ve put a lot of effort into training … the last thing you want is to have a minor illness or infection in the days before your race.

Make the week leading up to your race supportive of your running goals – regular meals, minimal alcohol, optimal nutrition, and hydration, plenty of time for relaxing and sleep, keep your social calendar light on commitments and schedule in easy light activity for active recovery.

Consider adding some immune and digestive protective supplements e.g. a good quality multi vitamin and mineral designed for the immune system, Vitamin D, and perhaps some echinacea plus a probiotic to support your gut microbiome.

(15:38)

 Food Planning ahead of your trip. The important thing is NOT to leave anything to chance.

Our advice is to plan/prepare/shop...