It’s National Sleep Awareness Week, and we’re talking sleep – specifically, how to get the quality shut-eye we need to keep crushing our cycling goals. As we age, our bodies change, and that includes how we recover from those OWLsome rides. So, let’s dive into why sleep is a must-have for cyclists over 50 – who I fondly refer to as OWLs – Older Women in Lycra!
We’ve all heard the saying, “I’ll sleep when I’m dead.” But the truth is, sleep is essential to our well-being.
A third of our lives is spent snoozing, and it’s the foundation for our health and how we perform. Think of it as a superpower recharge – without enough sleep, you’ll be running on empty, unable to truly thrive.
If you consistently get less than seven hours of sleep, you’re running on fumes
If you consistently get less than seven hours of sleep, you’re running on fumes. Sleep deprivation doesn’t just make you tired and distracted; it affects your emotions and makes you more susceptible to getting sick. Your body needs that rest to function at its best.
Sleep is crucial for everyone, but for women cyclists over 50, it’s a game-changer. Our sleep patterns often shift, making quality sleep even more vital for recovery, performance, and overall health.
Sleep for Cycling and Wellbeing
As we age, our bodies need more time to bounce back from intense cycling workouts. It’s a fact of life. But not to worry, there are ways to maintain fitness – and even get stronger!
I’m a big fan of polarized training – it’s a game-changer for women over 50. It’s all about finding the perfect balance between pushing your limits and giving your body the rest it needs to recover. Think of it like this: you have hard workouts that really challenge you, followed by easy recovery rides – and nothing in between. This allows your body to rebuild and get stronger, and that’s when you actually get faster.
Think of it like this: you have hard workouts that really challenge you, followed by easy recovery rides – and nothing in between.
Our bodies need downtime to repair and rebuild. This is where sleep comes in. It’s the ultimate recovery tool. During deep sleep, your body unleashes a surge of growth hormones. These powerhouses are essential for repairing and rebuilding your muscles, giving you the strength and endurance you need to conquer those hills whether riding outdoors with friends, or indoors climbing Alpe du Zwift.
But as we age, this muscle repair process slows down. Not getting enough sleep sabotages your energy levels by hindering glycogen replenishment in your muscles. Imagine trying to race on Zwift with an empty tank – not fun!
Poor sleep can even worsen age-related muscle loss (sarcopenia), making it harder to stay strong and keep up with your training. But the consequences of skimping on sleep don’t stop there. Chronic sleep deprivation can lead to more serious health issues like anxiety, depression, and even chronic diseases like diabetes, heart disease, obesity, and dementia.
The Eight-Hour Sleep Myth
We’ve always been told eight hours of sleep is the magic number. But here’s a secret: if you set your alarm for eight hours, you might wake up groggy and wanting to go back to bed.
Here’s why: sleep cycles.
Our brains and bodies go through a series of stages during sleep. Each cycle has two main phases: non-rapid eye movement (NREM) and rapid eye movement (REM). The important number to remember, is that these cycles usually last about 90 minutes. Five sleep cycles add up to about 7.5 hours, and six cycles are around nine hours. If you set your alarm for eight hours, you’re likely in the middle of a sleep cycle, often in a deeper sleep stage. Waking up abruptly from deep sleep can leave you feeling foggy.
If you set your alarm for 7.5 hours, you’re more likely to wake up at the end of a cycle. You might be in light sleep or just waking up, making it easier to start your day feeling refreshed. Even though you technically slept less, waking up at the end of a cycle can make a big difference in how you feel.
Naps: Short and Sweet
Power naps are a great way to boost your energy, but keep them short – twenty minutes max. If you snooze for thirty or forty-five minutes, you’ll likely drift into deep sleep. Waking up abruptly from deep sleep can leave you feeling groggy and even more tired than before.
Stick to twenty minutes, and you’ll avoid those deeper sleep phases, waking up refreshed and ready to tackle whatever’s next. And if you struggle to fall asleep at night, I recommend ditching naps altogether.
Caffeine: Your Daily Dose of Energy
I admit, I love my coffee! It’s great to know we can still enjoy our caffeine fix without sacrificing a good night’s sleep! Instead, I take a ‘Wise OWL’ approach to drinking coffee.
Caffeine hangs around in our system for a long time – over eight hours! If you have a cup of coffee at 4 pm and plan to go to bed at 10 pm, that caffeine is still buzzing around in your body.
So, here’s the “Wise OWL” approach: Cut off your caffeine intake at least eight hours before bedtime. If you’re aiming for an 11 pm bedtime, that means no caffeine after 3 pm. This gives your body enough time to process the caffeine and allows you to drift off into a peaceful sleep.
The “Wise OWL” approach: Cut off your caffeine intake at least eight hours before bedtime
Remember, everyone is different, so you might need to experiment a little to find the perfect caffeine cutoff time for you. But trust me, a little planning can go a long way towards a better night’s sleep, even if you’re a coffee enthusiast!
Exercise and the Power of Sleep
Exercise is your brain’s best friend! It’s like a superpower that keeps your mind sharp and your energy levels high. Think of it as the best insurance policy for your brain – protecting it from the natural decline we all experience.
Exercise fuels something called neuroplasticity, which is basically your brain’s ability to grow and change over time. It’s like building new pathways in your brain, making it smarter and more flexible. And guess what? A lot of this brain growth happens while you sleep!
Here’s the real deal: exercise and sleep go hand in hand. People who regularly get their heart pumping tend to fall asleep faster and sleep more soundly. Just 20 to 30 minutes of aerobic exercise each day can improve your sleep quality – which, in turn, makes you more productive the next day.
When it comes to exercise, more isn’t always better. To get the most out of your workout for your brain and body, shoot for 150 minutes of moderate-intensity exercise each week or 75 minutes of vigorous-intensity exercise, spread out over several days.
If you’re not motivated to exercise, find ways to make it fun! Staying fit is super important as we get older, but let’s be real, it can be kinda boring! That’s why at OWL.BiKe, we’re all about injecting FUN into fitness!
Unlock Your Sleep Potential: The Best Time to Exercise
The best time to exercise? It all depends! Science says there’s no one-size-fits-all answer. Your “sleep personality” or chronotype your natural sleep-wake cycle, is the key. Knowing your chronotype helps you understand your body’s rhythm and can even lead to better sleep.
Knowing your chronotype helps you understand your body’s rhythm and can even lead to better sleep.
My rule of thumb? Wrap up your workout at least 90 minutes before bed. This is especially important if you struggle to fall asleep or feel like you’re not getting restful sleep. If you got to bed at 11 pm, that means finishing your workout by 9:30 pm. This gives your body time to reduce endorphin levels and core body temperature, settling into sleep mode.
With polarized training, I break it down even further. I have two intense workouts a week. These could be races, Zwift workouts, or a mix. On the other end of the spectrum, my recovery happens in the “gray zone.” I lead the weekly OWL.BiKe Grey Zone Trivia Ride, which is always a recovery ride. I make sure to include a second recovery ride during the week, either outside or on Zwift.
That’s four days out of the week. What about the other three? Based on my chronotype, 20-30 minutes of early evening light aerobic or resistance training is a good fit. It provides exercise benefits without cranking up my body temperature. Perfect for getting a good night’s sleep!
The ‘D’ Factor
One final note. As much as I love Zwift, cycling outdoors, especially in sunshine, is a total game-changer. Why? Because it’s a vitamin D boost! Not only will that make you feel good, studies show it also helps you sleep better. Plus, spending time outdoors regularly helps your body get into a natural sleep rhythm. You’ll find yourself naturally getting tired in the evening.
…and now you know!
Prioritize sleep! It’s your secret sauce for boosting your cycling performance, staying healthy, and feeling your best.
