In this Issue... - EADA

Tips for travellersIf you are travelling overseasfor competitions, how can youminimise the stress of travellingand ensure you are ready toperform at your best when youarrive?Long haul flights:Tony Lester, GB Coach for sprint & relays advises hisathletes who are travelling long distances to arrivein plenty of time and resume their normal regime assoon as possible: The same can apply to dancers. “Ifcompetitors are travelling they should ideally arrive aweek before the competition – a few days are needed toadjust to different time zones. I advise that competitorsget on the track on the first day and have a basic runout and that they resume normal sleeping patterns andtheir normal routine as soon as possible.” Ballroomchampions Emanuel & Tania prepare by adjusting to thedifferent time zones before arriving: “We start to adaptto the time change from the day before we fly and wealways calculate from home how many hours we needto sleep in the flight and so on.”Jet lag:One of the major issues all travellers will be wary of ifflying through different time zones is jet lag. Crossingthree time zones disrupts the body’s “circadian rhythm”or “body clock”, which can have an impact on sleeppatterns, hunger, digestion, body temperature and bloodpressure. The conditions in a cabin with a reducedamount of oxygen are thought to contribute to jetlag. Symptoms can vary between individuals but aretypically worse when travelling east as the body findsit easier to adapt to a longer day as you “gain time”rather than a shorter day. Symptoms can includenausea and digestive problems, headaches, difficultyconcentrating, anxiety, lack of energy and musclesoreness; which are not conducive to a dancer puttingin their best performance.The NHS advise the following measures to help preventthe adverse effects of jet lag before during and afterthe flight:BEFORE:(i) change your sleep routine a few days before youtravel: if you are travelling east, go to bed an hourearlier than your usual time. If you are travelling west,go to bed an hour later(ii) ensure you have enough sleep before you travel and(iii) try to stay relaxed and avoid getting stressed as thiscan worsen jet lag.DURING:(i) drink plenty of fluid(ii) take short naps during the flight and to try to sleepparticularly if it is night time at your destination(iii) limit caffeine consumption and avoid caffeinateddrinks within a few hours of planned sleep(iv) eat light meals and avoid alcohol and(v) keep active by walking round the cabin occasionallyand stretching your arms and legs whilst sitting.AFTER:(i) establish a new routine as soon as possible i.e. eatmeals and sleep at the correct times for the time zone(ii) avoid napping until it is the correct time to sleep and(iii) spend time outdoors if possible as natural light willhelp you adjust to the new regime.DVT:Another effect of long-haul travel that many peopleare aware of is Deep Vein Thrombosis (DVT). Sittingfor 90mins reduces venous blood flow in the legsby 40%, so legs feel swollen and the dry air in anaeroplane can magnify this by causing dehydrationwhich thickens the blood. Conditions on an aeroplaneare not a suitable environment for preparing for activityas they create swelling and discomfort in the legs.Compression Advisory used medical knowledge of howto reduce these effects in order to benefit sports teams(including Manchester United, Chelsea and the EnglandFootball team) by developing compression socks withgctech technology to help aid recovery. AnnetteSudol, World amateur ballroom finalist was one of thefirst dancesport competitors to try the socks: “ I alwaysuse the compression socks throughout travel and aftercompetitions - they take away that feeling of puffyheavy legs”Dr Akbar de-Medici explains how they work: “Thesocks squeeze the lower leg, with tighter compressionnear the ankle and less at the knee so blood flows upand out of leg quicker. This helps to reduce swelling,preventing blood and excess fluid pooling in the anklesand reduces the risk of DVT. They are different to whatyou can buy on the high street as they use medicalgrade compression.” The socks aid recovery notjust after flying and can be worn at any time - evenwhile dancing. After training the socks reduce musclesoreness by actively flushing waste products from themuscles; they improve muscle stamina and venousreturn and can help speed recovery from injuriessuch as ankle sprains and Achilles injuries byremoving swelling.For more information seewww.compressionadvisory.comPlanning:Planning well in advance makes life easier - you maybe able to find cheaper flights and you may also needtime to obtain visas depending on destination and/orapply for a new passport if your current one is nearer itsexpiry date. Depending on destination you may requirevaccinations – your GP should be able to advise whatis necessary. The National Travel Health Network andCentre webpages on www.nathnac.org and the Foreign& Commonwealth Office pages on www.fco.gov.uk maybe helpful.Baggage restrictions:Take note of the baggage restrictions for differentairlines, particularly for hand baggage, which can varyin terms of dimensions and weight. Most airlines won’tpermit any “sports equipment” as extra baggage, so youwill have to carry your dresses or suits in your checkedbaggage allowance or pay for excess baggage.Insurance:In case there are ever any problems, dancers must makesure they have adequate travel insurance in place, notonly in the event of lost baggage but also for medicalreasons overseas. Often, standard travel insurance willnot be sufficient for those taking part in competitivesport - dancers should ensure that their travel insuranceprovider will cover competitions.Adapted from an article in Dance Today magazine:www.dance-today.co.ukWheelchairDancesport AssociationBy Sue CummingsHead Office: 91-93 Winner Street, Paignton,Devon, TQ3 3BWTel: 0300 111 30 www.wdsauk.co.ukThe Association is rapidly growing and have startedrenting office space as the Head Office. This is currentlybeing refurbished and will have fully accessible roomsand toilet facilities. WDSA-UK will also be appointed aCharity Officer/Office Manager and there will be a grandopening event at the premises on 1st October.WDSA-UK continues to offer workshops and lessonsin wheelchair dance and wheelchair dance, InstructorTraining Courses, demonstrations, disability awarenesstraining and conferences on the benefits of dance to thewell-being of people with or without any disability, eitherphysical, sensory or learning disability.WDSA-UK’s third National Championships will take placeon 29th September, 2012 at the Watford Colosseum.The competition will have Class 1 and Class 2 athletescompeting at Debutante and Amateur levels in Standardand Latin for Combi and Duo Dance, and will also havea Group Dance section for mixed abilities and mixeddancers. The competition will start with a competitors’parade and will, hopefully, be opened by the Mayorof Watford.The competition will be followed in the evening by a GalaDinner Dance and Presentation Night at the Colosseum.Tickets to either event can be ordered and bought onlinefrom the Colosseum Booking Office.We hope to host the first officially sanctionedInternational Wheelchair Dance Sport Championshipnext year and already have interest from 10 countries.The event will also be at the Watford Colosseum andthey would like this venue to become THE Blackpoolequivalent for wheelchair dance world. We would liketo thank Mr. Philip Wylie, EADA, and the BDC for theircontinued support.2425