Creating a Sleep Strategy That Works for You

Creating a Sleep Strategy That Works for You

Embarking on an ultra distance cycling event can be one of the most exhilarating and challenging adventures you'll ever undertake. The miles ahead test more than just your physical endurance; they also demand mental resilience, meticulous planning, and a strategic approach to sleep. Here, we'll dive into the nitty-gritty of creating a sleep strategy that suits you, during ultra distance events.

Understanding the Importance of Sleep

In the realm of ultra distance cycling, sleep's role extends far beyond mere rest. Quality sleep can enhance recovery, bolster cognitive functions, and improve performance. Conversely, inadequate sleep can lead to a loss of consistent performance, decreased energy and reaction times, impaired decision-making, and a heightened risk of injury.

Know Your Sleep Needs

First and foremost, recognise that sleep needs vary from person to person. While some might thrive on just four hours of sleep during a race, others may require a full eight hours to feel rejuvenated. In the lead-up to your event, track your sleep patterns using a journal or an app to discern the optimal amount of sleep your body needs to perform at its peak. Most importantly, start experimenting with different sleep strategies on multiday rides that simulate your event.

Nurture a Steady Sleep Routine

Consistency is key. Establish a sleep routine that’s effective for you, that you can follow during your event. Use this strategy every night so your body learns these triggers to initiate sleep. This includes:

  • Pre-Sleep Wind Down: Develop a calming pre-sleep routine, such as stretching, reading, journaling or meditating.
  • Try relaxing supplements, such as CBD, magnesium, zinc, ashwagandha, perhaps even a lavender hand cream

Plan Strategic Naps

During ultra distance events, continuous cycling demands periodic rest. As you get deeper into your event, you might find fatigue levels rising. Strategic napping can be a game-changer. Here are some tips:

  • Short Power Naps: Utilise short naps of 20-30 minutes to recharge your body and mind without entering deep REM sleep, which can leave you groggy.
  • Longer Sleep Opportunities: If the event allows, plan for a longer sleep period of 90 minutes to complete one full sleep cycle and rejuvenate.

Listen to Your Body

Your body is an incredible machine. Listen to its signals. If you find yourself struggling with severe fatigue or drowsiness, prioritise safety and take a break. It's better to rest than to push yourself to the point of risking your health or compromising your performance.

Nutrition and Hydration: Foundations of Good Sleep

A balanced diet and proper hydration are pivotal for maintaining energy levels and promoting sound sleep. Aim for a diet rich in complex carbohydrates, proteins, and healthy fats. Avoid heavy meals close to bedtime and limit caffeine and sugar intake in the hours leading up to sleep.

Mental Training: Prepare for Sleep Interruptions

Mental resilience is as crucial as physical preparation. Anticipate and mentally rehearse handling sleep interruptions. Techniques such as visualisation and mindfulness can help you adapt to unforeseen challenges, like a change in weather or unexpected delays, without compromising your sleep strategy. Your test rides are a good opportunity to discover if earplugs or an eye mask help you sleep when away from the familiarity of your own home, especially if you plan to sleep under the stars.

Leverage the Power of Technology

In our digital age, numerous gadgets and apps can aid in tracking and enhancing your sleep. Consider using a fitness tracker to monitor sleep patterns or an app with guided meditations to facilitate better sleep quality.

Final Thoughts: Personalised and Flexible

A successful sleep strategy is personalised and adaptable. Understand that what's effective for one rider may not be for another. Use the insights and tips provided here as a starting point and refine your strategy based on your individual needs and experiences.

Remember, training for an ultra distance cycling event is as much a mental and logistical endeavour as it is a physical one. Equip yourself with a robust sleep strategy, and you're well on your way to conquering those endless miles with strength and clarity. 


Happy cycling!

Coach Alison