Travelling to a Race: When to Arrive, Jet Lag, Accommodation and What to Pack

Travelling to a race is one of the best ways to discover another city, but it adds variables you do not have at home: transport, accommodation, food, timing and, if you cross time zones, jet lag. With some planning, none of it needs to spoil your race. This guide explains what to consider beforehand, during the trip and in the days before the race.

When to arrive when travelling to a race

• Nearby race, no time change: arriving the day before is usually enough. It gives you time to collect your bib, which many big races only hand out in the days before and not on race day.
• Distant race or a long journey: arrive two or three days before to recover from travel fatigue.
• Crossing several time zones: arrive with more margin or start adjusting your sleep schedule at home.

When travelling to a race, before booking check the race rules for bib collection days and times. At the Barcelona Marathon, for example, bibs are only handed out from Thursday to Saturday and not on race day.

Jet lag and fatigue when travelling to a race

The review by Jim Waterhouse and colleagues in The Lancet distinguishes travel fatigue from jet lag. Jet lag is mainly caused by your body clock not being aligned with the new time zone, and it is linked to poorer sleep and performance. Light and the timing of meals and sleep are key tools for adjusting it.

In practice:

• Switch your sleep and meal times to the destination as soon as you arrive.
• Seek natural light in the morning if you travel east and in the late afternoon if you travel west.
• Avoid long naps on the day you arrive.
• Do not do hard sessions in the first few days.

Accommodation when travelling to a race

• Close to the start or well connected to it: on race day, public transport may be crowded or run to different timetables.
• With an early breakfast or a kitchen to prepare your usual one.
• Quiet: sleeping well in the nights before counts more than the last one. I explain it in the guide to sleep and running performance.

Food and drink when travelling to a race

• Bring your race breakfast if you are unsure you will find it: race day is not the time to try new things.
• If you carb load, plan where to eat in the days before; I explain it in the guide to carb loading.
• On the plane or a long journey, drink regularly.
• Bring your gels: you may not find the ones you use at your destination.

What to pack in your hand luggage when travelling to a race

If you fly, keep the essentials in the cabin in case your suitcase goes missing: racing shoes, kit, watch, gels and your registration confirmation. The full checklist is in the guide to what to bring to a race.

The days before at your destination

• Do an easy run to loosen your legs, ideally near the start.
• Do not spend hours walking around sightseeing the day before: save long visits for afterwards.
• Check the weather: it may be very different from home. There are guidelines in the guide to running in the heat and cold.
• Plan how and when you will get to the start.

Conclusion

When travelling to a race, arrive with time to collect your bib, choose accommodation well connected to the start and keep the essentials in your hand luggage. If you cross time zones, adjust your sleep, meals and light exposure early, because jet lag worsens sleep and performance. And save the long sightseeing for after the race.

FAQ

How many days before a race should you arrive?

For a nearby race, the day before is usually enough. For a long journey or a time zone change, two or three days or more.

How do you avoid jet lag before a race?

Adjust your sleep and meals to the destination’s time and seek natural light at the right time of day.

What should you pack in your hand luggage?

Shoes, race kit, watch, gels and your registration confirmation.

Can you collect your bib on race day?

It depends on the race. Many big races only hand them out in the days before, so check the rules before booking.

Is sightseeing before a race a bad idea?

Walking a lot the day before tires your legs. It is better to save long visits for afterwards.