From grimoire
Plans pre-travel circadian adjustment, in-transit recovery, and post-arrival routines to minimize jet lag and performance impairment for athletes competing across time zones.
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Plan pre-travel circadian adjustment, in-transit recovery strategies, and post-arrival routines to minimize travel-related performance impairment for athletes competing away.
Plan pre-travel circadian adjustment, in-transit recovery strategies, and post-arrival routines to minimize travel-related performance impairment for athletes competing away.
Adopted by: NBA teams, international cricket boards (ICC travel protocols), British & Irish Lions tours, and Olympic teams traveling to distant host cities (Tokyo, Beijing) all use structured travel recovery protocols developed with sleep scientists and sports medicine teams. UK Sport provided all Team GB Olympic athletes with detailed travel recovery plans before Tokyo 2021. Impact: Fowler et al. (2015) meta-analysis found travel across ≥4 time zones impairs peak power output, reaction time, and mood for 1-4 days depending on direction of travel and individual response. Jet lag eastward travel is consistently more disruptive than westward travel. Without intervention, performance impairment peaks at 1-2 days post-arrival. With a structured protocol, athletes can accelerate adaptation by 1-2 days — often the difference between competing impaired or at full capacity.
Determine the key variables before designing the protocol:
For significant time zone differences (≥4 hours):
This pre-adaptation reduces the adjustment burden upon arrival.
On the plane:
Day 1 at destination is the highest-vulnerability day:
Light exposure: most powerful circadian synchronizer — 20-30 min of natural daylight as close to appropriate local time as possible
Melatonin: 0.5-3mg taken 30-60 min before target bedtime at destination for first 3-4 nights; most effective for eastward adjustment. Check WADA prohibited list status for the competition territory.
Avoid naps >20 min: short naps (10-20 min) help acute fatigue without disrupting nighttime sleep; longer naps anchor circadian rhythm to home time
Exercise timing: a short (30-45 min) moderate-intensity session at mid-morning local time accelerates adaptation and maintains athlete conditioning.
Competing within 24 hours of arrival:
Competing 2-3 days after arrival:
Competing 5+ days after arrival:
Meal timing is a secondary circadian zeitgeber:
npx claudepluginhub jeffreytse/grimoire --plugin grimoirePrepares a light exposure + melatonin protocol to reduce jet lag recovery time by half for transmeridian travel across 3+ time zones.
Provides evidence-based training guidance using 2025 research on hypertrophy, progressive overload, and biomechanics for designing strength and muscle development programs.