This episode brings you more insight into the power of sleep and how it can help improve your cycling. Tips are also included, from turning standby lights off to why you should let teenagers sleep in!
Plus, Kev delves further into the science behind caffeine and training!
Missed part 1? Get it here >
About the Podcast
The Zwift PowerUp Cycling Podcast features training tips from host Matt Rowe (Rowe & King), with regular co-hosts Greg Henderson (Coach Hendy) and Kev Poulton (Powerhouse Cycling).
I’m an RPSGT and I agree completely with all of this, especially concerning alcohol. I’ve seen it firsthand, the effects of alcohol during a sleep study (yes, I’ve had “tipsy” patients). It really is best to limit alcohol consumption before bed, especially if that person is an athlete. Decreased recovery and dehydration are very real consequences the next day. Room temp varies for so many: I was taught between 68-72*F, but I prefer it much cooler and a fan is a plus, even in the winter. I’m sensitive to lights as well so I turn my alarm clock around and being a shift worker, blackout curtains are a must. I stay on the night shift routine, even on my off nights. I vary my bed time by around two hours on non working nights vs working nights, and that seems to work good for me. For nutrition, I flip my eating habits upside down, so I’m eating breakfast when most are having a midday snack, around 2pm; lunch is around 5pm and so on. I’ve found I can eat a snack at around the 2am mark and go to bed at 4am without GI issues. My weight stays pretty much the same doing this and I stay fueled too. I’ve also found that abstaining from fluids around 1.5 hours before bed helps with trips to the bathroom (another sleep disrupter). The worst thing a shift worker can do is try to be on a day schedule when he/she is off work. Just do a modified schedule instead of flip flopping, which is horrible on your circadian rhythm and body. Shift work is rough on the body, but making adjustments and experimenting around can go a long ways to keep one fully rested and ready to ride.