Driving to events

Fit For Sailing

Don't ruin your nationals preparation with poor travel planning, says Andrew Verdon.

In most cases you will find that your national championship is at least a drive away (unless it is at your local club). Often it is interstate and will involve a one or even two day drive – maybe longer if you are from Western Australia.

Many times I have heard stories of people arriving with a perfectly prepared boat but complaining of a stiff or sore back from the journey. So let’s look at some things you can do to prevent a last minute sore or painful body from affecting all the preparation work you have put into your big event of the summer.

Driving  a long distance has many similarities to a long haul flight to Asia/Europe or North America of 12 hours plus – you are hot (or cold) cramped, uncomfortable, eating poorly (as you can only eat what is available at times) and can find the whole experience tiring and unpleasant.

The first step to arriving fresh and in good shape is what we call the “pre-departure state”. In sports science this is how you present to travel. You want to be well rested, fresh and carrying no fatigue. So in the days before, try to eat well, keep hydrated and do not reduce your sleep. If you are travelling close to Christmas/Boxing/New Years Day then think about your food intake and sleep patterns over this time.

Try to set your car up to be as comfortable as possible. If you are driving, set the seat up at the correct height and distance and adjust the wheel and mirrors to avoid putting your neck, shoulders and back in uncomfortable positions for long periods. It is a good idea to set the lumbar support to maximum or if not fitted then a folded up towel will work well. If you change drivers then take the time to set the driver’s space up for your height and size. If you are a passenger try to put all the bags in the back seat or boot so you have plenty of space for leg room.

Once driving, be safe and sensible. Stop every two hours and get some fresh air and some circulation. Park safely and have a walk, a drink, check the trailer go to the toilet. Even do a few squats to get the hips moving. Plan the trip and the best time to travel – morning, all day or afternoon and evening. Avoid driving all night as this will get you there fast but is high risk and the lack of sleep will affect your racing performance.

If travelling for two days then a motel with a pool is a great option. When you arrive have a walk in the pool, swim a few laps and aim to have a light stretch before bed. You can do the same thing in the morning to get ready for the day – it may take 15 minutes extra but your body will appreciate it at the end of the day. The important areas to stretch are the legs, hips, back and chest/shoulders.

When you arrive, before racing off to rego and catching up on the pre-regatta gossip aim to do a few standing stretches and a few squats/spine twists  to get the hips/legs  and back moving. Give the shoulders a few rolls to put some movement into the shoulder after a long drive.

Once at your accommodation, if you have a pool then again go a for walk and swim in the pool and get some stretching in before bed. Follow these tips and you should minimise the impact the long drive has on your regatta.

Food tips on route
It is tempting to fill on low quality snacks and meals at fast food and petrol stations along the way. A good way to avoid this is to plan and prepare some food before the trip. Always have a bottle of water with you to keep hydrated and avoid too many soft drinks and “energy” drinks.

The sports nutrition department from the AIS says, “Good snack choices include cereal bars, sports bars, liquid meal supplements,  fresh fruit, and dried fruit and nut mixes. High fibre snacks can be useful (e.g. wholemeal breakfast bars, dried fruit) if you tend to become constipated on long journeys.

All of this can be bought at the supermarket before you leave. Sandwiches and rolls make a great portable, cost effective food choice on the first day out of home – just make them the night before or morning you leave to avoid the burger food stop.