Sleeping little and poorly has become one of the most widespread bad habits of the 21st century. Between endless workdays, family obligations, and excessive screen time before bed, many of us go through the day feeling that we need to sleep more in order to perform better.
But, what happens when, in addition to covering our basic rest needs, we are cyclists and want to be in top condition to get on the bike? The answer is clear: sleep is a key factor in improving performance, whether you practice road cycling or enjoy challenging routes on a mountain bike.
How does lack of sleep affect performance on the bike?
The scientific community agrees that not getting enough sleep affects both physical and mental performance. This means that sleep deprivation will not only make you feel more tired, but it will also affect your performance on the bike.
🚨 Negative effects of lack of sleep in cycling:
✔️ Fatigue and lack of energy, reducing the ability to maintain a high pace over long distances.
✔️ Loss of concentration and slow reflexes, something critical both on technical MTB descents and in road pelotons.
✔️ Slower recovery after intense training sessions.
✔️ Increased stress and hormonal changes, which can affect metabolism and body weight.
✔️ Greater risk of injuries and illnesses due to a weakened immune system.
Sports scientist Scott Murray even mentions the risk of developing overtraining syndrome if the body cannot recover well due to lack of sleep.
Does any of this seem compatible with cycling to you? Definitely, not.
Rest or new habits?
If you think that making up for lost sleep by sleeping more on the weekend is enough, we have bad news. Sleeping more on Saturdays and Sundays can provide some extra rest, but it's not enough to make up for a bad sleep routine.
Real change comes with the creation of new rest habits, which allow the body to better assimilate recovery and improve performance on the bike.
Tips to improve sleep quality and perform better on the bike
✔️ Check your mattress and pillow 🛏️: Don't underestimate their impact. Poor support can affect your posture and cause muscle fatigue, reducing your performance on long rides.
✔️ Sleep in a dark, quiet environment 🌙: Avoid light and noise to achieve better sleep quality. This is especially important after intense training sessions on a mountain bike or long road cycling sessions.
✔️ Avoid training right before bed 🚴♂️: If your workout is demanding, try to finish it at least 2 hours before going to bed.
✔️ Control your nighttime eating 🍽️: Avoid heavy dinners, fatty or spicy foods, and reduce alcohol and caffeine consumption in the hours before sleep.
✔️ Take advantage of naps 💤: A nap of 10 to 30 minutes can improve your recovery and cycling performance. Many professional cyclists include them in their daily routine.
✔️ Don't feel guilty for sleeping more 😴: Rest is not a waste of time. Sleeping well is as important as training hard, since it directly impacts your ability to perform in competitions and demanding rides.
✔️ 8 hours of sleep is just a reference ⏳: Every cyclist has different needs. Some require 10 hours to recover well, while others can function with 6-7 hours of quality sleep.
Direct benefits of good rest on the bike
If you put these tips into practice, you will not only improve your rest, but you will also notice great benefits in your performance on the bike.
💡 What you gain from good rest:
✔️ Better muscle recovery, essential for endurance training on mountain bikes and road bikes.
✔️ Increased cognitive performance, which translates into better reflexes and faster decision-making.
✔️ More energy and endurance, something key on long-distance routes and high-level competitions.
✔️ Better metabolism and weight control, reducing the risk of premature fatigue on rides.
A study by Stanford University, in which two swimming teams were analyzed, showed that sleeping 10 hours a day for 6-7 weeks significantly improved the athletes' performance. It was observed that swimmers managed to cover 15 meters in 0.51 seconds less and do turns in 0.10 seconds less.
This confirms that good rest can make the difference between an average cyclist and one who maximizes their performance.
If you want to improve on the bike, start by sleeping better
Rest is not only key for recovery, but it also improves endurance, decision-making, and the body's efficiency with every pedal stroke.
Whether you train on a road bike seeking speed or enjoy the most technical trails on a mountain bike, sleeping well is as important as nutrition and training.