How do you overcome jet lag as quickly as possible? “Adjust sleep-wake rhythm in advance” | World Cycling Championships

Wout van Aert and Remco Evenepoel both left for Australia the day before yesterday. The green jersey of the Tour de France and the Vuelta winner had to bridge a gap of at least 8 hours time difference. How do you adapt yourself as best as possible?

“We all have a biological clock, you have to adjust it to the time in Australia,” says Kristof De Kegel, performance manager at Alpecin-Deceuninck.

What exactly happens with jet lag? “Suddenly, the riders are moving forward very quickly in time,” explains sleep expert and neurologist Dr. Inge Declercq (UZA) out.

“That disrupts their sleep-wake rhythm and creates a mismatch between their internal time (biological clock) and Australian time. The faster they do everything (including before departure) as if they are already in their new time zone, such as to light exposure, sleep, eat and exercise, the faster they will adapt.”

Sente Sentjens, one of our Belgian top juniors, has already taken that advice to heart. He adapted his sleep rhythm to the Australian time as a preventive measure.

“We started it last Tuesday,” says trainer, stepfather and former professional rider Jelle Vanendert. “He then got up at 6 am and went to sleep at 8 pm.”

“He did that until the day before yesterday. From yesterday he got up at 4 am and went to sleep at 7 pm.”

“The intention is that he will be 4.5 hours time difference from Australia tomorrow, because then he has his flight to Australia.”

“Ideally you should shift the time a few weeks in advance by 30 minutes a day, but that is usually not practically possible,” says UZA sleep expert Inge Declercq.

The correct alternation between light and dark a few days before and on the flight is very important. “The light travels through our retina to the brain and thus indicates whether it is day or night. That makes you a bit sleepy,” De Kegel knows..

“Exposure yourself with very bright light when it is morning in the new time zone”, doctor Inge Declercq shares another tip. “But also look for the dark when it is evening in the new time zone.”

“You can also do this with jet lag glasses, which work with blue and red light. The blue light keeps the athletes awake, the red light keeps the brain in sleep mode. When it is nighttime in the new time zone, you try to sleep. ”

“Also pay attention to their screen time”, De Kegel adds. “When it’s nighttime in the new time zone, it’s best to stop watching your tablet or TV 1 hour before.”

Food and exercise also give important control to your biological clock. “Breakfast should be at the time of your new time zone, with very slower sugars and proteins,” says Inge Declercq.

“Drinking enough water is extremely important during the flight. Caffeinated drinks should be avoided as much as possible, so that you are not completely dehydrated when you arrive in Australia,” says De Kegel.

For professional cyclists who are bound to competitions and a family before the flight, it is a bit more difficult. “There we try to play with time and light for the last 3 to 4 days,” he continues. “Starting training early is the message when the final starts in Australia, so between 6 and 8 o’clock.”

“Even on the run, it’s important to get moving by taking a walk on the run when it’s daytime in your new time zone.”

Arriving in Australia, the riders would have to adjust their training for a few days. “The first days we notice that the heart rate is higher than in Belgium. That is why it is recommended to limit the training and intensity on the first 2-3 days,” concludes De Kegel.

This difference between east and west is because people generally get used to a longer day more easily than to a shorter day.

That is also what Jelle Vanendert says. “I have never flown eastwards as an active cyclist. I did fly to Canada or Argentina, but that was different because you just have to stay up longer.”