From Jet Lag to Podium: How to Prepare for International Events
Introduction: Thriving on the Global Stage
Competing in international sports competitions is exciting but demanding. New locations, unfamiliar routines, and the pressure to perform can throw even the most seasoned athletes off their game. Having competed across the world as Jamaica’s first male Olympic diver, I know firsthand the challenges that come with performing at your best while navigating jet lag, strange menus, and the temptation to explore.
Today, I’m sharing three essential tips to help you shine on the international stage: adapting to travel and time differences, managing food options, and balancing rest with exploration.
1. Be Prepared for Travel and Time Differences
Traveling to a new country for a competition often means dealing with long flights, jet lag, and a completely different time zone. These factors can disrupt your performance if you’re not prepared.
Plan Ahead: Adjust your sleep schedule a few days before traveling to match your destination’s time zone.
Stay Hydrated: Long flights can dehydrate you, which affects recovery and performance.
Move During Travel: Stretch and walk around during flights to keep your body feeling fresh.
Personal Insight: I’ve had to compete in drastically different time zones, from the Americas to Asia within weeks. Keeping my routine consistent—stretching, hydrating, and sticking to my warm-up plan—has helped me perform at my best, no matter where I am.
2. Food Challenges: Think Ahead
International cuisine can be a treat—just not when you’re days away from competition. Sometimes the local food doesn’t align with your performance needs, so it’s essential to plan for alternatives.
Bring Your Own Snacks: Pack high-protein snacks, energy bars, and electrolyte tablets to supplement your meals.
Do Your Research: Learn about the local cuisine and identify athlete-friendly options near your hotel or venue.
Stick to What You Know: While it’s tempting to try new dishes, save that for post-competition to avoid any unwelcome surprises.
Quick Example: During one competition in Asia, I found that my usual breakfast wasn’t available. Luckily, I’d packed instant oats and protein powder—life savers for maintaining my routine!
3. Rest and Recovery Over Sightseeing
Competing in a beautiful or exotic location can make it tempting to play tourist, but your performance should always come first. Rest and recovery are non-negotiable when it comes to performing at your peak.
Prioritise Sleep: Your body needs to recover from travel and training. Aim for 7–9 hours of quality sleep each night.
Stick to a Schedule: Set aside specific times for light exploration, so it doesn’t interfere with your rest or training.
Recovery Tools: Bring items like foam rollers, massage balls, or even portable compression gear to aid recovery.
Perspective Shift: One of my favourite trips was to Rio, but instead of cramming in sightseeing, I stayed focused on my recovery. My reward? A strong performance and plenty of time to explore after the competition.
Mastering the Art of International Competition
Competing abroad is an incredible opportunity to grow as an athlete, but it comes with unique challenges. By preparing for travel, planning your nutrition, and balancing recovery with exploration, you’ll set yourself up for success—both on the field of play and off it.
Remember, the goal is to leave the competition knowing you gave it your all, with no excuses holding you back. The sights, sounds, and experiences will still be there when the work is done.
Join the Conversation
What’s your best tip for competing internationally? I’d love to hear your thoughts in the comments below. And let me know—what should I write about next? Let’s keep the conversation going!