Simple advice can be summed up as; "Expect the unexpected, be prepared for anything, and keep your focus on the competition."

There are two common areas that American athletes have the greatest problems adapting to in international travel: Food and Time Schedules.

Food and Water

Athletes can be picky eaters. You may want specific foods at a specific time as part of your own natural ritual. I have had athletes who needed pasta - nothing else could be substituted. Or the athlete who need bagels every morning in Romania - well I could not find bagels in Bucharest! Normally coaches and team leaders do their best to find the foods their athletes request, but there are times when the athlete just must be flexible in their dietary intake.

The food provided by the hosting federation can be fabulous or down right disgusting...fish head soup in Russia, herring and goat cheese in Norway, to undistinguishable foods in Hungary, have forced many an athlete and coach to dine on bread and water while searching for the closest McDonald's.

It is highly recommended to pack in your luggage some essential foods. Most commonly packed items are Gatorade in powder form, peanut butter (you can always find great breads throughout Europe), crackers, cookies, granola bars, instant oatmeal, cup of soup, and Ramen noodles. These simple, packaged foods have saved many a trip.

Water is essential for life. In many places throughout the world where athletes travel the water is not safe to drink. It is a normal practice to buy water by the gallons to drink. Yes, it is an inconvenience, but necessary to stay well hydrated.

I am sure that you have heard deadly tales of dysentery. Nothing can ruin a trip faster. Make just one small mistake and you will pay for it. In Honduras we had a wrestler who made a critical mistake of eating lettuce one night at dinner. Not five hours later he came down with one of the worst cases of dysentary I had ever witnessed. Dysentary does not make the trip a pleasant one, not to mention it leads to difficulty in defending off low gut wrench attacks!

Be alert to the foods you eat. Any raw vegetable or fruit will be washed in water - water that can cause dysentary. Bananas and oranges are safe to eat when peeled, but other fruit choices such as pears, and apples could do you in. Don't forget that even brushing your teeth in the tap wather from your sink is an unnecessary risk that you should not take.

Time Schedules

Americans live by the clock, other cultures do not. When traveling on an international wrestling tour, time is a relative creature. Today can mean tomorrow, this morning can mean this afternoon. The key to reducing the stress an anxiety is flexibility, be prepared, and be ready to wait.

While coaching with Athletes In Action, I did a four week tour of Central America, which half the trip I spent waiting for a bus, or to be met by the local federation, or for weigh-ins, or for the competition to begin, or for meals to be served. Hurry up and wait. The trip taught me much about having patience, about local customs and cultures, and time.  Remember you are the guest here, and there is nothing you can do about changing an entire culture.

Relax, sit back, and expand your world. Shop. Take in the sights. Meet new people. Visualize. Become part of the world around you.

Secure Your Gear

Theft can be wide spread any time you travel, but it is especially bad at the venue. In the course of my many travels I have seen video cameras, warm-ups, shoes, uniforms, sweatshirts, t-shirts, cameras, and entire travel bags swiped from beneath our eyes.

In a recent world championship even, we had a wrestler who had his shoes stolen. We arrived at the venue in plenty of time to warm-up and get ready for his bronze medal match. The wrestler put his bag and shoes in the bleachers and went to the bathroom before dressing and warming up. When he returned, his shoes were gone. Fortunately we were able to borrow a pair of shoes in the proper size from a foreign athlete which allowed our wrestler to compete.

The best security plan is to stay together as a team within the same section of the bleachers. Someone must always be with the team gear. A real deterent to theft is to use a sam combination lock on your athletic bag. most often a quick theft of shoes or clothing is the norm, not the entire bag. Keep your bag locked and within view is the best defense from loss.

You Are An Ambassador

There is no better feeling, no greater honor than representing the United States in international competition. I am proud to have "USA" on the back of my warm-up. I feel a shiver run down my spine at every opening ceremony, and when the national athem is played at the gold medal ceremonies, the emotion begins to flow up inside of me, and some times it leaks out.

On an international wrestling tour, you are an ambassador to the United States. You maybe the only American that someone from another country ever meets. The impression that you make can have a lasting effect on that person who may view all Americans as they perceive you. It is a big and important responsibility that should not be taken lightly.

Making Friends

Some of my best friends in the coaching profession are foreign coaches from Canada, Sweden, Austria, France, Germany, Romania, and Poland. Although for the most part we can not speak in a common language, we communicate perfectly. We share the international love of wrestling which cuts across all boundaries of language, customs, culture and politics. Extend an open hand, and it will be reached for.

Sample the Culture

"When in Rome do as the Roman's do," is very sound advice. Part of the adventure is sampling the culture. Learn the local customs. Learn how to say 'hello,' 'thank you,' and 'good morning' in the host countries language.

Try the traditional foods and beverages. Savor all that you can experience. Acquaint yourself with the new and different. When you expose yourself to the culture, the culture embraces you.

Trading...."Change"

Athletes throughout the world love to "change" or trade with other athletes. Warm-ups, shoes, t-shirts, travel bags, pins are some of the most sought after items. Pack some extra athletic gear in your luggage and trade the material away at the competition sites.

For years I have been giving away "University of Minnesota-Morris Wrestling" t-shirts to foreign coaches. I am surprised each time I travel how many of the t-shirts I see worn in Europe, plus it is great advertising!

Now Your Ready

Althought no two trips internationally are ever alike, all preparation is the same. Travel light, carry-on your essentials, and be prepared for anything. Find enjoyment in the adventure, and keep focused on the true nature of the trip and always...compete to win!