“There’s a lot of concern from the studies, not much going there but coming back a little bit,” Coyotes general manager Bill Armstrong said. “I’ve heard that this is some of the worst jet lag that can happen. We’re very concerned about it, we have companies in, studying jet lag a little bit to make sure we get as little impact as possible from it. But we’re concerned about it , for sure.”
When the Coyotes found out they were going to Australia, McConnell began picking the brains of other sports science directors and performance coaches across the NHL – and in other sports. He wanted to understand how they managed long-distance travel and, in particular, travel to Australia.
Even in the NHL, this is nothing new, although it is rare. When the Bruins flew to China for the 2018 NHL China Games, they departed from Boston, a flight of approximately 16 hours and a time difference of 12 hours.
“Usually, what happens is you have these patterns where you wake up and you eat, you start moving a little bit, you’re exposed to light, your energy is really good,” said Bruins head performance coach Kevin Neeld. . “As the day goes on, you build up this sleep debt that, as the night approaches, you start to feel tired. That’s set in a roughly 24-hour cycle.
“So, if you change time zones, your body will still adapt to the cycle you came from. A general rule is that it takes about a day for your body to reacclimate every hour of the change of the weather. … longer flights where you cover multiple time zones, there’s more of a challenge because your day and night can be completely reversed.”
It’s like asking someone who works a normal day to suddenly work a night shift – at maximum capacity.
That’s why starting early is important. But not too early.
With most of their players arriving in Phoenix before the official report date, the Coyotes began adjusting the body clocks of their players and staff, including moving voluntary skates from morning to afternoon starting last Thursday. They’re not on Melbourne time – far from it, with Melbourne 17 hours ahead of Phoenix and Los Angeles – but subtle moves towards it will help.
“All the research, all the literature says to the extent that you can change your body clock and circadian rhythm, it’s two to three days is the ideal window,” McConnell said. “Anything more than that is unnecessary and anything less than that may not be helpful.”
And then that’s when their AI-powered app kicks in. Starting Saturday morning, the Coyotes will begin checking FlyKitt, which gives them a map of the next 36 hours. This is a recommendation from Darcy Norman, the head of performance of the US national soccer team, who often faces the length of travel for the players.
“He really swears by it,” McConnell said. “He said, at this point, it’s a mandatory part of their travel program. Their players never fly without it.”
Players input the team’s flight schedule and then add their own personal data, their usual sleeping time, average waking time. The app then adjusts a 36-hour travel window for each player, including Saturday afternoon when the Coyotes make the short trip to LA to meet their charter and then the longer trip to in Melbourne. The window extends to the first day of the team’s arrival, Monday, after missing a day on Sunday due to crossing the international date line.
It includes a plan for a sleep schedule, a nutrition schedule and supplements designed to combat the inflammation and brain fog that can come with long-term travel and jetlag.
And for that sleep, the Coyotes have another plan. They will wear bespoke sleepwear from a company called dep sleepwear, which makes hoodies with built-in eye masks and sweat wicking materials.
And that’s all before they touch down. But when the Coyotes landed Monday in Melbourne, they had a plan for that, too.
The idea is to be active all day, stretch their legs and work out the kinks, to get a little caffeine and a lot of sunlight, to eat and hydrate.
To that end, the Coyotes have two itineraries in place, depending on how quickly their equipment clears customs. Maybe have a little practice in the afternoon. Or they can go to a local rugby team’s facility, a chance for the players to tour, watch practice, and exercise.
“As soon as you can, wake up in their time zone, even if you’ve slept for two hours and you’re completely exhausted, wake up when you normally wake up in that time zone and then move around and get some light exposure . can immediately help shift your circadian rhythm to that time zone,” says Neeld.
“When you wake up, go out, go. If there’s a hotel gym with windows, [use it]. Things like that are where you shine, but you also get a little exercise, which really helps reset the clock to start in that time zone.”
Neeld says following that with less caffeine — not difficult in Australia, which boasts some of the best coffee in the world — also helps mobilize energy early to make the transition. And, at the end of the day, melatonin helps with sleep.
“When there’s a lot of time zone change: light, exercise, if needed, early caffeine, late melatonin, that helps establish a daily pattern,” says Neeld. “It will take time to adjust. But it will take less time if you implement strategies than if you follow your gut.”
But it’s not just about getting there. It’s about going back.
The Coyotes also contacted a local sleep researcher, Dr. Michael Grandner, who is the Director of the Health Education and Research Program at the University of Arizona. Before the team leaves, Grandner will speak with players and staff, to discuss best practices, especially regarding the more difficult return trip.
“It’s probably more important,” McConnell said. “It’s tough and that’s kind of the middle of the end of the preseason and it’s going to be really important to get on schedule. [information] but also adapt some specific recommendations for our population, our group, and how to frame the next few days when we return. “
Teams have two mandatory days upon their return, followed by an optional practice. The Coyotes suggest individualized training plans, even if it could be a hike or a round of golf to get some activity in.
Throughout the lead-up to the trip, McConnell has seen buy-in from the Coyotes players that has been remarkable, an acceptance and understanding of how important sports science is to the organization.
That’s important because, as Neeld says, “Strategy doesn’t matter if the player can’t or won’t execute it.
“At the end of the day, everybody’s answer is a little different. In a team environment, if you can get the majority of people doing the majority of the right things, that’s a net win for the organization.”
In the end, there’s no way to guarantee that the Coyotes and the Kings won’t stay up all night, checking their phones, downloading more Netflix, staring blankly into space while they hope to sleep. They can’t handle all the aches and pains and neck tweaks from 15-plus hours in an airplane seat.
But teams do their best to guard against jetlag and brain fog, against dehydration and inflammation.
“We have a great group here that is open and excited about a little more progressive thinking than a traditional approach,” McConnell said. “The guys are excited to take advantage of what we’ve been trying to put together and hopefully it all comes together and we can get through it well.”