Essential tips for international competition - Part I

As a sport scientist, coach advisor and professional triathlete, I’m often asked what's the best way to prepare for international competition. In this three part series I’ll cover everything you need to know from planning your trip, preparing your mind and body for your key competition, and lastly, ensuring you arrive at your destination feeling fresh, healthy and ready to perform at your best.
 
Plan Ahead
With busy race schedules, injuries/illness, work and other life commitments, it’s not always easy planning too far in advance for some racers. However, where ever possible try to plan as far ahead as possible and arrange your trip accordingly. Things to take into consideration when planning your trip should include:

1. When to arrive - aim to arrive at the race venue (or an area with a similar time zone as the race venue) 1 day prior to the race for every 1 hour time difference to your current location (for example, if race venue is 10 hours different, aim to arrive 10 days prior). Also, your arrival date should take into consideration climate acclimation requirements if required (see Part II)
2. Flight direction - try and always fly east-west as flying against the earth’s rotation can increase the effects of jet lag.
3. Booking of accommodation – factor in the cost, comfort, and proximity to race venue and training facilities and access to public transport if required.
4. Access to training facilities and race course -  ensure you know the opening schedule and costs of training at the race venue or local facilities and that they cater to the general public pre-competition.
5. Access and availability of essential supplies – where can you buy groceries (especially if you have specific dietary needs for gluten intolerance etc.), clean drinking water (particularly throughout Asia), competition supplements (gels, energy bars, sports drinks etc.), feminine hygiene products, and emergency equipment supplies (spare tyres etc.). When travelling internationally I always recommend taking sufficient race day supplies with as ingredients or processing can vary from country to country.
6. Communication – are there likely to be any language barriers? If so try, and learn the necessities such as manners, ordering, directions to key public infrastructure and transport etc.
7. Laws and etiquette - Are there likely to be any differing governmental, cultural or religious laws you may need to know? Familiarise yourself with the local laws, etiquette's and cultural respects. These may include: driving rules, cycling laws, swimming lane direction, female dress codes, or even fluid/hydration consumption (eg. in some eastern countries celebrating Ramadan it is illegal to eat or drink in public from sun-up to sun-set during).

Stay tuned for Part II where I’ll give you the best tips for fine-tuning your competition preparation, and Part III where I’ll cover the essentials to flight preparation to ensure you arrive at your destination fresh, healthy, and ready to perform at your best.