At approximately 3 a.m. local time on Sunday, the vibrant Co-op Live in Manchester, England, will come alive as the UFC 304 main card kicks off. The arena will be illuminated, the sound system will blare “Baba O’Riley,” and the screens will display a thrilling UFC highlight reel that will send chills down the spines of even the most jaded fans of the sport.
By around 6 a.m., the main event will be concluding, and hordes of fans will spill out into the morning light. This unconventional timing for a professional sports event might be deemed “absolutely terrible” for the local fans by UFC interim heavyweight champ Tom Aspinall.
But how do the fighters prepare their minds and bodies to compete in the early hours of the morning?
When questioned, the fighters on the UFC 304 main card offered a variety of responses.
“I haven’t made any changes yet,” remarked UFC lightweight Paddy Pimblett in an interview with Yahoo Sports. “I believe we may adjust the schedule slightly and start waking up at different times, but I find it to be absurd. What’s the point of hosting a card in the UK but following an American time schedule?”
From the UFC’s perspective, the aim is to adhere to the regular pay-per-view schedule for North American viewers. Given that the majority of the UFC’s pay-per-view revenue is derived from the U.S. and Canada, the company prefers to maintain its standard TV schedule and expects enthusiastic international attendees to adjust accordingly.
For American fighters, this could be advantageous. If the event occurs at the usual time, albeit in the UK, they may not need to make significant alterations.
“I’m trying to stay on the American time zone,” stated Belal Muhammad, who will be challenging Leon Edwards for the UFC welterweight title in the main event. “During fight week, I plan to behave as though it’s a regular fight week and try to sleep during the day. But ultimately, it’s a fight. Whether it’s day or night, if he’s in front of me, I’ll be ready.”
King Green, an American fighter facing Pimblett on the undercard, shared a similar sentiment. Adapting to different time zones and the disruptions caused by travel are simply part of the fight game.
“I’m just going with the flow,” Green remarked. “Dealing with jet lag and such. Sleepless nights. It’s been chaotic, but I’m not worried. I came here to fight. The other stuff doesn’t matter. I’m a warrior. When they say it’s time to fight, I’ll be ready to fight with all my might.”
However, according to Dr. Jeffrey Durmer, a neurologist specializing in sleep and its impact on athletic performance, athletes should not overlook these issues. Durmer, who has served as the sleep performance director for the U.S. Olympic weightlifting team, emphasized the importance of sleep in maximizing performance.
“It’s an aspect that is often overlooked,” Durmer explained. “It’s not limited to athletes. It’s a widespread issue in our culture, where the importance of sleep is disregarded.”
According to Durmer, Muhammad’s decision to stay on U.S. time for UFC 304 has merit. If the main event is scheduled to commence at a typical fight time in a place like Las Vegas, it makes sense for Muhammad to prepare as he would for any other UFC event in the U.S.
“His approach is one I would endorse,” Durmer affirmed. “However, I would advise these fighters to be prepared for the sleep disruptions caused by travel. The normal cues will be off when they arrive, and they will need to quickly adjust. This entails having a solid plan for managing factors like exposure to light, eating, and drinking schedules, as these elements significantly impact circadian rhythm.”
For fighters aiming to maintain their regular time zone, Durmer suggested tactics such as wearing sunglasses during fight week media obligations.
“They should aim to minimize exposure to excessive light as much as possible,” Durmer advised. “Keep a hoodie on, stay in darkness, and avoid stimulating wakefulness.”
For British fighters, the strategy differs. These fighters are already accustomed to sleeping when the event will begin. Ideally, Durmer recommended that they gradually adjust their bodies to this shift over several weeks. This was the approach taken by the U.S. weightlifting team prior to the 2020 Olympic Games in Tokyo, involving tight control over sunlight exposure and gradual adjustments to eating, sleeping, and training schedules.
One fighter who embraced a similar strategy with the assistance of a sleep specialist is Edwards, the UFC welterweight champion. Since he trains and resides in England, he knew he needed to modify his training routine for an early morning fight.
Leading up to this fight, Edwards collaborated with Dr. Ian Dunican, a sleep and performance expert. With Dunican’s guidance, Edwards devised a training schedule to gradually acclimate his body to a pre-dawn title bout.
“Initially, I thought I had to immediately switch to training at 5 a.m. and such,” Edwards shared. “But he advised against it. Instead, he recommended gradually shifting my sleep and training schedule by an hour each week to help my body adjust rather than making an abrupt change to a nocturnal routine, which would deprive my body of necessary sunlight.”
For Edwards, this adjustment required cooperation from coaches and training partners. Given that a fighter can only do so much on their own in the gym, preparing his body for peak performance early in the morning necessitated convincing those around him to modify their schedules accordingly.
However, as anyone familiar with fight gyms or fighters knows, early mornings are not always popular. This is where Edwards’ personalized training camp approach proved beneficial.
“I have a small, dedicated team around me,” Edwards noted. “It’s not like those American gyms with dozens of fighters and coaches; everyone has their own agenda and struggles to find sparring partners. I have a solid team that will support me, even if I need to spar at two or three in the morning. The camp revolves around me.”
This tailored approach is precisely what Durmer would recommend for fighters based in England for this event. Simply showing up on fight night and relying on adrenaline to awaken your body and prepare it for peak performance is ill-advised.
Pimblett, however, remained unfazed, asserting that he had no intention of showing up at the gym at four in the morning.
“I don’t think it will make much of a difference, because we’ll step into the cage and fight, you know what I mean?” Pimblett remarked.
Nonetheless, he acknowledged that the event’s timing might provide an advantage to American fighters on the card. “I mean, fighters like myself, Leon Edwards, Tom Aspinall, Molly McCann, Arnold Allen? We’re all at a disadvantage compared to the fighters traveling here.”
Well, perhaps not Edwards. With a title at stake, a bit of extra preparation could make all the difference on Sunday morning in Manchester.