Not sure that’s a fair statement… Have you seen the hair on @Nate_Pearson? Rome was not built in a day.
Joking aside, I think there is value to be gained in not rushing a morning routine. I’ve had this forced upon me a bit this year since I take our toddler to school, but it’s proven helpful in allowing me to prep for the day with more clarity. Taking time to assess the workload for the day and take care of any quick to-dos, then get my son up, make breakfast with him and help him get ready is a joy, and it really helps set the tone for the day. My mornings are more productive before arriving to the office and after. I feel more “on top of things” throughout the day instead of running behind, and I believe that helps my training in the evening.
The cost is 45 minutes less sleep in the morning, but the increased calm and organization makes it easier to hit those earlier bed times around 8:30.
So yeah, while somebody may not need 45 minutes to get ready, it may prove beneficial for some.
Also, and I know this is not a pleasant subject to talk about… but my morning routine kind of revolves around - how shall I put it? Very quickly shedding some unpleasant-smelling weight.
I need to get it done before I get on the bike so it doesn’t interrupt my session, but sometimes it takes a coffee and a few minutes for it to happen. So much as I’d like to just get up, cram a piece of raisin toast in my mouth, and fire up Mary Austin, things don’t always work out that way.
Just because you don’t rush through a morning routine doesn’t mean you can make a number of marginal gains that cumulatively add up, kind of like what you did for the TT last year. For instance I used to fill up a cup of water, walk over to the dog’s water dish, pour that into the dish, then return the cup to the counter. I’ve since replaced that cup with a pitcher that I keep next to his water dish and I need to refill it once every day instead of getting him water 3 times a day. Boom, 20 second savings each day If I do enough of those types of things and all of a sudden I have an extra 5min.
We are a weird breed, where we almost make it a game to try and get a 1 Watt savings on our bikes. Why not use that to our advantage and extend that game to the rest of our lives?
At least you are on a trainer. Much worse when you are miles into a suburban run and the need hits NOW!!! No bathrooms in large areas of housing developments.
I’ve found that the first step is getting yourself up to workout early because it makes falling asleep at 9pm so much easier. It will take time for your body and mind to adapt but it is soooo worth it.
Now, on days I don’t get up early and workout, I find getting to sleep takes me much longer. It’s been a welcome bonus on top of making my training more consistent :).
Nate- could your many sinus problems be caused by a contaminated PPAP machine? I have heard of people getting sick because they don’t clean out the machine adequately.
Turning hips in cornering- I went to a MTB clinic and the instructor said to imagine that you have six eyes- the two in your head, one on each shoulder, and one on each hip. When you corner look at where you want to go with all six eyes. That image automatically gives you the appropriate hip and shoulder rotation.
Super interesting deep dive on sleep and eye opening for me. Would love to say I get the correct amount of sleep but never had more than 6 hours rest for years and when I have started to monitor sleep patterns it normally amounts to no more than 4 hours on too many occasions.
Normal day I wake at just after 5, this gives me the time to take my dog a walk before leaving the house at 6.30/6.45 or 6.00 on the rare occasions I commute by bike( 25 mile each way)I normally get home about 7.30 and finding it hard enough at the moment to find the time to train never mind train eat and get to bed enough to get enough recovery time.
I don’t expect that after listening to the podcast I will be ever able to get the req 8 hours sleep, hell I would need to be in bed for 9 and I can be eating dinner at this point after training, but makes me more aware of sleep deprivation and the damage it’s doing to me. I will look at what I can do to try and get more sleep.
Keep up the good work chaps… gotta go, it’s 9pm here …bed time
Sleep. My (work) life revolves around trying to get enough sleep. If I can find the studies my company has given to us, I’ll post it. My work is not related to endurance or strength, but primarily mental acuity combined with relatively minimal to moderate physical ability (I’m a commercial pilot).
This is my personal opinion based upon 11 years of military service and 25 years of flying around the world. My circadian rhythm is disrupted virtually every day I go to work.
If you can get 8 hours of sleep per night, excellent. If you wake up a few times every night, don’t sweat it. I’ve camped out in bear country and guess what? No computers or phones and I woke up a few times a night. Caveman sleep. As long as you fall back to sleep relatively quickly, you’re good to go. If you aren’t sleeping (including wake ups) at least 7 hours every night, I’d see a sleep doc. You can survive on 5 hours a night, but you’ll hit a wall after 3-5 days and pay for it.
My sleep tips. Use ear plugs that fit your ears. There is a technique for putting them into your ear canals properly. Replace them when they don’t work. If they are working properly put your fingers next to your ears - you shouldn’t be able to hear it if you rub your fingers together:
Get the room cold. Use a good pillow. Use blackout curtains if able - or if on the road, use extra pillows to block out the light from under the curtains. Use the “night mode” on your cell phone brightness. Don’t sweat the caffeine, but try not to use it within 5 hours of sleep time. Don’t try to go to sleep within 2-3 hours after a high energy activity - odds are low that you’ll be able to fall asleep.
Sleep when you can. Get as much as you can. Close the blinds and turn off the tv well before you want to sleep… Cat naps of 20-30 minutes are good for mental acuity, but won’t help your physical ability. Sleep/naps more than 2 hours will help your phyisical stamina, but won’t last all day. If I’m traveling several time zones, use caffeine (coffee/tea) as your reset when you wake up for breakfast. Eat on the local schedule if you can, as soon as you can.
Unless you have a certifiable sleep malady, don’t sweat it. Do the best you can. So you get 4 hours sleep before your race. It is what it is. Do the best you can and get a nap afterwards.
If I do enough of those types of things and all of a sudden I have an extra 5min.
