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The Power of Sleep
Prioritizing Sleep: Vital for Health and Performance
Judge me all you want, but I have the bedtime of the average 7-year-old! I know that I need at least 8-hours sleep to ensure I feel human the next day. I hate the feeling of being groggy and tired and so I prioritise my sleep. Furthermore, I am pretty tired come the end of the day, so it’s not like I am forcing myself to get to sleep. Growing up in a sporty household this has always been a trait of mine. As a kid, when I finished my school day I would have at least 2 activities most evenings. I played tennis, netball, rounders, swam, ran cross country, and athletics. I was probably getting about 10 hours sleep a night in my teens.
Knowing that not everyone prioritises sleep, it’s made me wonder why? Maybe these people are not as tired come the end of the day? Maybe they want to sleep more, but have little ones that keep them up all night? Maybe they have FOMO of missing something in the evening? Or maybe they just don’t realise just how important sleep and recovery is?
Sleep is divided into two main types: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM occurs first and this is when the bodies temperature drops, heart rate slows, and the brain uses less energy. REM sleep is when we dream (or have nightmares) and is associated with fast brain waves and eye movements. This is also when the body logs and records memories from the day. This cycle of NREM and REM lasts for an average of 90 minutes and happens 4 - 6 times during a good night’s sleep.
During sleep our bodies recover from the day and the stresses that we have place on our systems. Not getting the adequate amount of sleep quite simply means you are not recovering sufficiently from your training. You can also suffer throughout the day or in your sport from decreased accuracy, decreased reaction time, difficulty when making decisions, quicker exhaustion rates, a higher risk of injury, and a higher risk of illness.
So, there are plenty of downsides of not getting enough sleep. But also, if you are prioritising your sleep, you get some rewards, as your athletic performance can actually be enhanced! Studies have shown that when sleep is increased to 9 hours a night, athletes have better reaction times, faster sprint times, and better accuracy in motor skills.
If you are ready to upgrade your sleep, but not quite sure how. I recommend that you map out your day and week and think about where certain daily or weekly tasks lie. Is there a way that you can free up your evening to aid in an earlier bedtime? Work back your required bedtime from your wake-up time by 8 hours.
Then, I recommend that you take a look at your sleep hygiene:
Have a bedtime/wind-down routine
Keep your phone (and other devices) outside of your bedroom
Avoid alcohol or caffeine before bedtime
Use blue light glasses before bed if on a screen
Ensure you bedroom is quiet, dark, and cool
Lastly, don’t expect to go from sleeping 6 hours a night to 10, but if you can gradually increase your sleep time on a weekly basis you will be on the right track!
Source: https://pubmed.ncbi.nlm.nih.gov/26325012/
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
Judge me all you want, but I have the bedtime of the average 7-year-old! I know that I need at least 8-hours sleep to ensure I feel human the next day. I hate the feeling of being groggy and tired and so I prioritise my sleep. Furthermore, I am pretty tired come the end of the day, so it’s not like I am forcing myself to get to sleep. Growing up in a sporty household this has always been a trait of mine. As a kid, when I finished my school day I would have at least 2 activities most evenings. I played tennis, netball, rounders, swam, ran cross country, and athletics. I was probably getting about 10 hours sleep a night in my teens.
Knowing that not everyone prioritises sleep, it’s made me wonder why? Maybe these people are not as tired come the end of the day? Maybe they want to sleep more, but have little ones that keep them up all night? Maybe they have FOMO of missing something in the evening? Or maybe they just don’t realise just how important sleep and recovery is?
Sleep is divided into two main types: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM occurs first and this is when the bodies temperature drops, heart rate slows, and the brain uses less energy. REM sleep is when we dream (or have nightmares) and is associated with fast brain waves and eye movements. This is also when the body logs and records memories from the day. This cycle of NREM and REM lasts for an average of 90 minutes and happens 4 - 6 times during a good night’s sleep.
During sleep our bodies recover from the day and the stresses that we have place on our systems. Not getting the adequate amount of sleep quite simply means you are not recovering sufficiently from your training. You can also suffer throughout the day or in your sport from decreased accuracy, decreased reaction time, difficulty when making decisions, quicker exhaustion rates, a higher risk of injury, and a higher risk of illness.
So, there are plenty of downsides of not getting enough sleep. But also, if you are prioritising your sleep, you get some rewards, as your athletic performance can actually be enhanced! Studies have shown that when sleep is increased to 9 hours a night, athletes have better reaction times, faster sprint times, and better accuracy in motor skills.
If you are ready to upgrade your sleep, but not quite sure how. I recommend that you map out your day and week and think about where certain daily or weekly tasks lie. Is there a way that you can free up your evening to aid in an earlier bedtime? Work back your required bedtime from your wake-up time by 8 hours.
Then, I recommend that you take a look at your sleep hygiene:
Have a bedtime/wind-down routine
Keep your phone (and other devices) outside of your bedroom
Avoid alcohol or caffeine before bedtime
Use blue light glasses before bed if on a screen
Ensure you bedroom is quiet, dark, and cool
Lastly, don’t expect to go from sleeping 6 hours a night to 10, but if you can gradually increase your sleep time on a weekly basis you will be on the right track!
Source: https://pubmed.ncbi.nlm.nih.gov/26325012/
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Judge me all you want, but I have the bedtime of the average 7-year-old! I know that I need at least 8-hours sleep to ensure I feel human the next day. I hate the feeling of being groggy and tired and so I prioritise my sleep. Furthermore, I am pretty tired come the end of the day, so it’s not like I am forcing myself to get to sleep. Growing up in a sporty household this has always been a trait of mine. As a kid, when I finished my school day I would have at least 2 activities most evenings. I played tennis, netball, rounders, swam, ran cross country, and athletics. I was probably getting about 10 hours sleep a night in my teens.
Knowing that not everyone prioritises sleep, it’s made me wonder why? Maybe these people are not as tired come the end of the day? Maybe they want to sleep more, but have little ones that keep them up all night? Maybe they have FOMO of missing something in the evening? Or maybe they just don’t realise just how important sleep and recovery is?
Sleep is divided into two main types: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM occurs first and this is when the bodies temperature drops, heart rate slows, and the brain uses less energy. REM sleep is when we dream (or have nightmares) and is associated with fast brain waves and eye movements. This is also when the body logs and records memories from the day. This cycle of NREM and REM lasts for an average of 90 minutes and happens 4 - 6 times during a good night’s sleep.
During sleep our bodies recover from the day and the stresses that we have place on our systems. Not getting the adequate amount of sleep quite simply means you are not recovering sufficiently from your training. You can also suffer throughout the day or in your sport from decreased accuracy, decreased reaction time, difficulty when making decisions, quicker exhaustion rates, a higher risk of injury, and a higher risk of illness.
So, there are plenty of downsides of not getting enough sleep. But also, if you are prioritising your sleep, you get some rewards, as your athletic performance can actually be enhanced! Studies have shown that when sleep is increased to 9 hours a night, athletes have better reaction times, faster sprint times, and better accuracy in motor skills.
If you are ready to upgrade your sleep, but not quite sure how. I recommend that you map out your day and week and think about where certain daily or weekly tasks lie. Is there a way that you can free up your evening to aid in an earlier bedtime? Work back your required bedtime from your wake-up time by 8 hours.
Then, I recommend that you take a look at your sleep hygiene:
Have a bedtime/wind-down routine
Keep your phone (and other devices) outside of your bedroom
Avoid alcohol or caffeine before bedtime
Use blue light glasses before bed if on a screen
Ensure you bedroom is quiet, dark, and cool
Lastly, don’t expect to go from sleeping 6 hours a night to 10, but if you can gradually increase your sleep time on a weekly basis you will be on the right track!
Source: https://pubmed.ncbi.nlm.nih.gov/26325012/
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Judge me all you want, but I have the bedtime of the average 7-year-old! I know that I need at least 8-hours sleep to ensure I feel human the next day. I hate the feeling of being groggy and tired and so I prioritise my sleep. Furthermore, I am pretty tired come the end of the day, so it’s not like I am forcing myself to get to sleep. Growing up in a sporty household this has always been a trait of mine. As a kid, when I finished my school day I would have at least 2 activities most evenings. I played tennis, netball, rounders, swam, ran cross country, and athletics. I was probably getting about 10 hours sleep a night in my teens.
Knowing that not everyone prioritises sleep, it’s made me wonder why? Maybe these people are not as tired come the end of the day? Maybe they want to sleep more, but have little ones that keep them up all night? Maybe they have FOMO of missing something in the evening? Or maybe they just don’t realise just how important sleep and recovery is?
Sleep is divided into two main types: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM occurs first and this is when the bodies temperature drops, heart rate slows, and the brain uses less energy. REM sleep is when we dream (or have nightmares) and is associated with fast brain waves and eye movements. This is also when the body logs and records memories from the day. This cycle of NREM and REM lasts for an average of 90 minutes and happens 4 - 6 times during a good night’s sleep.
During sleep our bodies recover from the day and the stresses that we have place on our systems. Not getting the adequate amount of sleep quite simply means you are not recovering sufficiently from your training. You can also suffer throughout the day or in your sport from decreased accuracy, decreased reaction time, difficulty when making decisions, quicker exhaustion rates, a higher risk of injury, and a higher risk of illness.
So, there are plenty of downsides of not getting enough sleep. But also, if you are prioritising your sleep, you get some rewards, as your athletic performance can actually be enhanced! Studies have shown that when sleep is increased to 9 hours a night, athletes have better reaction times, faster sprint times, and better accuracy in motor skills.
If you are ready to upgrade your sleep, but not quite sure how. I recommend that you map out your day and week and think about where certain daily or weekly tasks lie. Is there a way that you can free up your evening to aid in an earlier bedtime? Work back your required bedtime from your wake-up time by 8 hours.
Then, I recommend that you take a look at your sleep hygiene:
Have a bedtime/wind-down routine
Keep your phone (and other devices) outside of your bedroom
Avoid alcohol or caffeine before bedtime
Use blue light glasses before bed if on a screen
Ensure you bedroom is quiet, dark, and cool
Lastly, don’t expect to go from sleeping 6 hours a night to 10, but if you can gradually increase your sleep time on a weekly basis you will be on the right track!
Source: https://pubmed.ncbi.nlm.nih.gov/26325012/
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
Judge me all you want, but I have the bedtime of the average 7-year-old! I know that I need at least 8-hours sleep to ensure I feel human the next day. I hate the feeling of being groggy and tired and so I prioritise my sleep. Furthermore, I am pretty tired come the end of the day, so it’s not like I am forcing myself to get to sleep. Growing up in a sporty household this has always been a trait of mine. As a kid, when I finished my school day I would have at least 2 activities most evenings. I played tennis, netball, rounders, swam, ran cross country, and athletics. I was probably getting about 10 hours sleep a night in my teens.
Knowing that not everyone prioritises sleep, it’s made me wonder why? Maybe these people are not as tired come the end of the day? Maybe they want to sleep more, but have little ones that keep them up all night? Maybe they have FOMO of missing something in the evening? Or maybe they just don’t realise just how important sleep and recovery is?
Sleep is divided into two main types: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM occurs first and this is when the bodies temperature drops, heart rate slows, and the brain uses less energy. REM sleep is when we dream (or have nightmares) and is associated with fast brain waves and eye movements. This is also when the body logs and records memories from the day. This cycle of NREM and REM lasts for an average of 90 minutes and happens 4 - 6 times during a good night’s sleep.
During sleep our bodies recover from the day and the stresses that we have place on our systems. Not getting the adequate amount of sleep quite simply means you are not recovering sufficiently from your training. You can also suffer throughout the day or in your sport from decreased accuracy, decreased reaction time, difficulty when making decisions, quicker exhaustion rates, a higher risk of injury, and a higher risk of illness.
So, there are plenty of downsides of not getting enough sleep. But also, if you are prioritising your sleep, you get some rewards, as your athletic performance can actually be enhanced! Studies have shown that when sleep is increased to 9 hours a night, athletes have better reaction times, faster sprint times, and better accuracy in motor skills.
If you are ready to upgrade your sleep, but not quite sure how. I recommend that you map out your day and week and think about where certain daily or weekly tasks lie. Is there a way that you can free up your evening to aid in an earlier bedtime? Work back your required bedtime from your wake-up time by 8 hours.
Then, I recommend that you take a look at your sleep hygiene:
Have a bedtime/wind-down routine
Keep your phone (and other devices) outside of your bedroom
Avoid alcohol or caffeine before bedtime
Use blue light glasses before bed if on a screen
Ensure you bedroom is quiet, dark, and cool
Lastly, don’t expect to go from sleeping 6 hours a night to 10, but if you can gradually increase your sleep time on a weekly basis you will be on the right track!
Source: https://pubmed.ncbi.nlm.nih.gov/26325012/
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
One-Hour Workout: Revving Your Swim Engine
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