Earlier this week we hit on the topic of nutrition and how what we eat affects your performance. Today, we'll touch on another topic that is significant in your recovery and performance. Sleep. I'll draw much of my info for a CF Journal article published in June 2012 "Sleeping for Performance" by Martin Rawls-Meehan. I've referred to this article a lot over the past few years and the fact that Rich Fronning owns up to sleeping about 10 hours daily. Sleep does matter.
- Studies have shown that athletes who consistently get around 10 hours of sleep per night show marked improvement in strength, speed, agility and reaction time.
- Athletes who get around 10 hours of sleep demonstrate significantly better muscle memory for movements learned the day before.
- People who don’t get enough sleep are more prone to diabetes, obesity, hypertension and other various cardiometabolic and endocrine disorders.
- Researchers have shown that just a few days of little to no sleep impact the body’s insulin sensitivity by more than 25 percent in normal, healthy people. This essentially brings them to a pre-diabetic state—the equivalent of gaining 18 to 30 lb.
-"Sleeping For Performance"
You spend a third of your life asleep so why not make the most of it? You train hard, so why not reap the full benefits of it by getting adequate sleep. Much like how you make an effort to eat well and get your time in the gym, you could as well for your sleep. You can set goals for the amount of sleep you want each night- shoot for 9- but even if you fall a bit short and get eight, that's still significantly better than six or seven hours. Getting good sleep takes practice, as with everything else we do in life. If you don't prioritize it, you won't get what you want or need.
Buy in: 800 m Run
20 KBS 55/35
10 Thruster 95/65
Buy out: 800 m Run
15-20 min of mobility recovery work