This week's blog is brought to you by the fabulous Nicolai Morris. Some will know her as the Masters Pole Vault hype girl and seen her on the podium at Coast 2 Coast, others will know her from her work with women coaches and through Athletics Australia, and she also works alongside Olympian Nicola Olyslagers. Nic is here today to share some tips for the upcoming World Masters Games in Daegu in August, how to prepare, survive the heat whilst competing and get the most out of your self, for best performances. Over to Nic:
Nicolai Morris is an elite strength and conditioning coach with two decades of experience. She has played a key role in the development of Nicola Olyslagers, supporting her across multiple Olympic cycles. Nicolai’s career spans roles with the Australian and New Zealand Women’s Hockey programs, Collingwood Football Club, and Rowing New Zealand. She is also a passionate masters athlete, excited to compete at World Masters Athletics for the first time in Daegu.
World Masters Games Daegu 2026: Preparing for the Journey, Not Just the Competition
When most athletes think about preparing for an international competition, their focus naturally turns to training sessions, event schedules, and performance goals.
The World Masters Games in Daegu will bring together athletes from around the world, many travelling long distances, navigating multiple flights, and arriving in a climate that may be very different from what they are used to. While we often think about competition preparation in terms of training, travel itself places a significant stress on the body.
The good news is that with a little planning, many of the challenges associated with international travel can be minimised.
Travel Fatigue is Real
One of the most common misconceptions among athletes is that jet lag is the biggest challenge of overseas competition. In reality, travel fatigue can have a large impact.
Travel fatigue can occur regardless of how many time zones are crossed. Hours spent sitting, disrupted sleep, dehydration, airport transfers, unfamiliar environments, and changes to routine all contribute to how athletes feel in the days after arrival.
In the week leading into departure, focus on banking/accumulating as much quality sleep as possible. Think of sleep as a performance reserve. A few extra nights of good sleep before travel can help buffer against the inevitable disruptions.
Preparing for Daegu's Heat and Humidity
For many athletes, the biggest performance challenge in Daegu may not be the competition itself, but the conditions.
Late August and early September in Daegu are typically warm and humid, with temperatures commonly reaching around 30°C during the day. While this may sound manageable on paper, humidity changes the equation considerably. Athletes often report feeling hotter, recovering more slowly, and finding it harder to cool down between efforts.
Heat acclimation is recommended when competing in warm conditions, particularly if arriving close to competition. Heat acclimation can improve thermal comfort, sweating efficiency, cardiovascular function, and overall has a significant performance impact when competing in hot environments.
If you are competing within the first week of arriving in Korea, now is the time to start considering your preparation. Sauna, hot baths or spa’s can be effective for heat acclimation and were used extensively in Aus and NZ countries locked down heading into the Tokyo Olympics. 1-2 weeks prior to competition, dosing 20–30 minutes, 4-7 sessions per week in a sauna or hot bath/spa (with the chest submerged) will help stimulate heat acclimation adaptations so you are prepared and able to compete at your best!
For athletes arriving 5-7 days before competing will naturally adapt through exposure to the local conditions, but heat exposure can still be beneficial.
In preparation for the heat, simple things like neck coolers, face washers (to be dunked in ice water) and cooling towels can assist with evaporative cooling, focus on back of neck and hands (for those not using implements!). For pre-cooling prior to your event, very cold fluids or slushies (I’ve made them with frozen Powerade left to thaw a little) can have a huge impact on performance, especially for long events or distance running.
The Art of Travelling Like an Athlete
Experienced international athletes quickly learn that successful travel is often about preparation. Ensuring competition uniform, shoes (with the spikes removed), medications and any irreplaceable equipment should always travel with you.
The flight itself also presents opportunities to support performance. Using hand sanitiser/wipes or mask can decrease risk of sickness, melatonin or approved sleeping tablets if you need assistance with sleep. Hydration is particularly important, as aircraft cabins are extremely dry environments, hydrating pre, during and post travel, (as well as limiting caffeine and alcohol) and using electrolyte tablets (we used Koda) can assist hydration and fluid uptake. Most flight meals have a large amount of salt, which means you often feel bloated and heavier post flight, bringing food options that fit your needs and plans can help you feel better on arrival.
To reduce stiffness during travel, wear compression socks, walk and stretch every 2 hours unless sleeping. I use a stretching sheet (attached below) for pre-flight and any layovers.
Post Travel:
On arrival, keep hydrating and prioritise light movement. A walk around the neighbourhood, an easy jog, a mobility session, or time in the pool can help reduce stiffness and restore normal movement patterns (and decrease any swelling). Travel often leaves athletes feeling tight through the hips, calves, and thoracic spine. Stretching these areas early can make subsequent training sessions feel significantly better.
The Packing Items Nobody Mentions
Some other items I’ve found travelling with teams and athletes that have made life significantly easier are ziplock bags are perhaps the most underrated piece of travel equipment available.
A wet bag is equally valuable. Whether it's for damp training gear, recovery sessions in the pool, or clothing caught in unexpected rain, having somewhere to separate wet items from the rest of your luggage quickly proves worthwhile.
Laundry can dramatically reduce the amount of clothing needed for a two-week trip. A zip-up laundry bag, a small amount of laundry powder stored securely in a sealed container, and a portable clothesline are also super valuable when travelling.
Prepare for the Unexpected
International travel has a way of reminding us that not everything goes according to plan.
Before leaving, ensure you have:
- Passport and visa or entry documentation
- Travel insurance, including medical cover
- Copies or screenshots of important documents
- Medications, prescriptions, and doctor's letters if required
- Confirmation that any medications are permitted in Korea and any transit countries
Having digital copies saved on your phone and offline backups can provide valuable peace of mind.
Arrive Ready to Perform
The athletes who thrive at major events are rarely the ones who have a perfect trip. Flights get delayed, luggage occasionally goes missing, weather changes, and plans evolve.
I’ve never been to an international competition where everything ran as expected. The athletes who consistently perform well are those who control the controllables and are adaptable.
Hopefully, this can help you prepare for your best in Daegu
Recommended Travel Stretch Routine (before, during and post trip)
Arms Swing Across Body and Ankle Circles x5ea
Reach to sky stretch (hands intertwined) x20s
Cross Standing Leans x15s es into Jefferson curl (pilates roll down) x 1
Inch worm x3 into Calf Pump x10
Downward Dog to Cobra x10-20s
Child’s pose x20s
Cat camels x10
Thread the needle x5es
Stationary Spider-Man’s with rotation x5es
Lunge and Lean (or rotate option) x20s es OR Couch Stretch (foot elevated)
Figure 7 stretch x20s es
90/90s x10
Supine knee to chest (/both) x10-20s ea
Crucifix twist x10
Book openers/ Archers x10
Lying hamstring x20s es
Figure 4 glute stretch x20s es
Straddle 3 Way Leans (Fwd & Lat) x15s ea.
Nic provided photos to go with these but Pixieset Blog isn't playing the game to add them. If you'd like a copy of the sheet please add your email below (also do that to be notified of the next blog/s too and future 'stuff').
Thank you for your expertise and insights Nicolai.
I think I read it's 55 days until the Championships begin. Only 4 weeks until I, Jo, head over.
I'm trialling a new platform for photos next week and then we can advise where you can find all your World Masters Athletic Championships photos after the event.
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