How Can Athletes Mentally Prepare for Travel Before a Big Competition?

As summer approaches, I’m reflecting on summer vacation–whether to take one, where to go, and logistics. There’s a lot to figure out!

The same goes for traveling for a competition. While travel is a standard part of sport, we rarely talk about it from a mental preparation perspective. 

Athletes from all backgrounds face unique challenges when traveling for competition. 

Let’s break down the mental prep strategies to help you feel grounded, no matter where you’re headed. 

Understand the Mental Impact of Travel

Mental preparation is the strategies used to manage thoughts, emotions, and behaviors in performance environments. In this instance, we’re talking about how we can mentally prepare for travel. 

Think about a time you traveled for your sport. What impact did your travels have on you? 

I’m reflecting on long car and bus rides to faraway states and even some plane rides during my time as a figure skater. One particular trip, as a student at the University of Wisconsin-Madison (go Badgers!), my figure skating team traveled to Colorado Springs, CO, for the Intercollegiate Figure Skating Nationals. 

The trip was fantastic (highly recommend going to the US capital for figure skating with all of your skating friends!), yet there were definitely challenges. One included not having wifi in our hotel, meaning we sat at a McDonald's for hours to get some homework done using their free wifi (college assignments don’t stop while traveling for sport!). 

Travel can impact focus, sleep, emotions, routine, and a sense of control. In my example above, many of us had difficulty focusing at McDonald's, worried about completing homework, and upset that the hotel didn’t have wifi. 

Other examples for athletes include jet lag, causing irritability or fatigue, and disrupted routines, increasing anxiety or homesickness. These reactions are entirely normal. 

Furthermore, not all athletes feel safe or welcomed in every place they travel, which can add a mental load of navigating bias, cultural differences, or accessibility issues. 

So, what can you do ahead of time to stay grounded, even when your environment changes? 

Create a Pre-Travel Mental Routine

There are several things you can do before traveling to make things easier. 

First, you can pack familiar items that bring comfort. Maybe this is a favorite snack, photos, or even a stuffed animal (for intercollegiate figure skating competitions, I always brought two white figure skating bears). 

Second, you can visualize the travel process and arrival, just like you’d visualize your performance. When we traveled to Colorado Springs from Madison, WI, it was the first time one of my teammates had been on a plane. Before getting to the airport, we walked her through what to expect to help calm her nerves. 

Third, practice grounding strategies ahead of your travel plans. You can do some deep breathing, use positive self-talk, or “if-then” planning. An example of “if-then” planning is “If I feel overwhelmed at the airport, then I’ll listen to my music and breathe.” Another strategy is to create a calming playlist to listen to during a long flight to help with any performance anxiety that might come up. 

For BIPOC or LGBTQ+ athletes, traveling to unfamiliar or less inclusive areas may heighten stress. Mental prep might include planning for safety, seeking affirming support, or carrying identity-affirming items. 

While a pre-travel mental routine is essential, mental prep doesn’t stop once you leave your house–it continues during the journey. 

Stay Present During the Journey

While traveling, use mindfulness tools such as body scans, sensory awareness (e.g., naming five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste), and journaling. These strategies will help you stay calm and present during traveling. 

It is also helpful to notice and limit negative self-talk about delays, discomfort, or fatigue. For example, instead of thinking “I won’t be able to perform at my best because I’m sore from sitting on the plane all day,” it is likely more helpful to think “although I am sore, I know how to prepare my body for competition.” 

Because travel can be unpredictable, accept that some things (like delays or noisy roommates) are out of your control. At the hotel we stayed at in Colorado Springs, there was a lot of construction noise at all hours due to renovations. These renovation plans were not listed on the hotel’s website, so we did not know about this disruption in advance. Rather than getting upset about potential lost sleep and how it may impact performance, it was helpful to acknowledge the reality of the noise and figure out ways to cope with it instead (like earplugs!). 

While we can’t plan for everything (like annoying construction noise), planning can reduce mental strain. Pre-planning can be even more critical for individuals with diverse needs who may need to access quiet spaces, safe restrooms, or accessible transportation.

Using these strategies en route to your destination is crucial to set the tone for your competitive mindset.

Settle Into the New Environment

Once you get to your destination, there are several things you can do to help you settle in and prepare for the upcoming competition. 

Establishing a “mini routine” that mirrors your home routine as much as possible can be helpful. Examples include morning rituals, warm-up flow, or a hydration schedule. My daily routine at home consists of a 10-minute meditation, so I would incorporate this when traveling for competition. 

Checking out the competition venue ahead of time (if possible) can reduce uncertainty and help you plan for your competition days. You can get a feel of what resources are available on-site and if there is anything extra you need to bring. 

While you are settling into the new environment, it’s essential to continue to stay flexible. Expect that not everything will go according to plan. Maybe you plan to check out the venue in advance, but the doors are locked when you arrive. Meet a frustrating or disappointing moment like that with openness and flexibility, and problem-solve how you can find other ways to feel prepared for the competition.

For neurodivergent athletes or athletes with disabilities, sensory changes and inaccessible environments can be overwhelming–build in extra decompression time or advocate for support needs. 

While travel may be disruptive and unpredictable, it doesn’t have to derail your performance mindset. 

Build In Support

When traveling for competition, travel with someone you trust when possible, such as a coach, teammate, parent, or friend. Traveling to Colorado Springs in college was much easier because my teammates and I booked the same flight. 

You can also set up quick check-ins with support systems (e.g., therapist, parent, mentor) via phone or text to stay connected to those who can’t travel with you. For example, a figure skater may text their coach a daily “mood and focus” check-in to stay emotionally regulated while at a competition, especially if their coach is not with them. 

Affirming connections matter, especially when traveling to places that may not be inclusive. Athletes with marginalized identities may benefit from connecting with communities (either online or in-person) that affirm their experience.

Using these strategies, it’s imperative to remember that every trip is a chance to learn what works best for you. 

Conclusion

While you can’t always control where you compete, you can prepare your mindset. 

Travel is part of being a competitive athlete, so having a plan makes adapting and staying confident easier. 

You’ve worked hard to train your body for competition, so make sure you’ve prepared your mind for the travel to that competition!

Want support preparing for your next big trip? Work with our sport psychology team to build a travel routine that helps you compete at your best.

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