Mastering the Race Taper: Stress Management, Travel, and Peak Performance

The purpose of a race taper is to promote maximum recovery while preserving the athlete’s competitive edge. This is achieved by gradually reducing training volume—but not necessarily intensity—to maintain fitness while minimizing stress. A well-designed taper serves as the final bridge between months of preparation and peak performance on race day.

Importantly, the body responds similarly to physical and psychological stress. Therefore, both mental and physical recovery must be prioritized during the taper phase. One often overlooked factor? Immunological stress. A compromised immune system can derail performance at the worst possible time.

The Hidden Stressor: Travel and Jet Lag

Travel, especially across time zones, introduces a unique set of challenges for athletes. Air travel disrupts sleep, alters routines, and exposes the immune system to unfamiliar bacteria and viruses—all while the athlete copes with pre-race anxiety. This isn’t a vacation; it’s a mission. Even short flights may bring shifts in temperature, humidity, altitude, allergens, and air quality.

Elite athletes often have established routines and support systems to manage these stressors. Amateur athletes, however, are typically less prepared and more vulnerable to the physical and mental toll of travel.

Planning Ahead: Reduce Travel Stress Before It Starts

Reducing both physical training stress and mental strain from travel is essential in the lead-up to an event. One of the best strategies is proactive organization. Coaches and athletes should work together to develop a structured pre-travel plan, including checklists such as:

• Documents & Finances: Passport, visa, local currency, credit card company notifications.

• Health & Safety: Emergency contacts, medical/travel insurance, prescriptions.

• Equipment & Logistics: Proper bike packing, gear checklist, equipment labeling.

• Venue Preparation: Travel itinerary, training facilities, local culture overview.

• Nutrition Planning: Knowledge of local food options, water safety, packed essentials.

Disorganization is a major source of travel stress—and one that’s easily avoidable with planning.

Immune Protection While Traveling

Getting sick en route or just before competition is a worst-case scenario. Athletes should take extra precautions to minimize exposure to pathogens. Recommended travel hygiene includes:

• Use hand sanitizer frequently.

• Sanitize airplane surfaces—armrests, tray tables, touchscreens, and seat pockets.

• Wear a face mask if necessary.

• Avoid touching face and eyes.

• Bring a personal travel blanket and pillow.

• Wear compression clothing and move frequently during the flight.

• Stay well-hydrated (avoid alcohol and caffeine).

• Do not drink airplane or hotel tap water—even for brushing teeth.

• Sanitize the hotel room upon arrival.

These may seem excessive, but a suppressed immune system means minor exposures can have major effects.

Combatting Jet Lag for Optimal Performance

Jet lag can leave athletes fatigued, unfocused, and disoriented—far from race-ready. The best strategy is to begin adjusting the body clock before departure:

• Shift bedtime and wake-up time by 30 minutes each day starting a week before travel.

• Once on the plane, set your watch to the destination time zone and try to follow that schedule during the flight.

• Use a sleep mask or noise-canceling headphones to aid in adjusting your sleep cycle.

Upon arrival, avoid napping if it’s not close to local bedtime. Let meals and exposure to sunlight help reset your internal clock. Supplements like melatonin may assist, but full adjustment can take several days. Arriving at least three days early for an international event is ideal.

Managing Digestive Issues

Disrupted circadian rhythms often lead to constipation, which is common among traveling athletes. To minimize digestive discomfort:

• Stick to familiar foods as much as possible.

• Bring your own breakfast items, snacks, and race-day nutrition.

• Avoid making sudden changes to your diet.

Once the body has adapted to the new time zone and routine, digestion typically returns to normal.

Every Detail Matters

Think of each precautionary step as a deposit into the athlete’s energy “bank.” The race doesn’t start at the starting line—it begins well before, with how effectively an athlete manages the taper and the stresses of travel. Athletes who can achieve physiological and psychological balance quickly will have a clear advantage over less-prepared competitors.

Remember: stress is the enemy of the taper. Managing it holistically—across training, travel, recovery, and mindset—is the key to peak performance.

About the Author
Matt Russ is a full-time professional coach with over 20 years of experience training athletes from amateur to elite levels. He holds the highest levels of certification from USA Triathlon, USA Cycling, and USA Track and Field. Matt is the Head Coach and owner of The Sport Factory, a USA Triathlon Certified Performance Center.

? Visit www.sportfactory.com
? Contact: coachmatt@thesportfactory.com