It’s National Sleep Awareness Week, so let’s talk about something we often brush off: sleep. If you’re a cyclist over 50, some of your biggest performance gains are quietly hiding in the hours you spend in bed.
We’ve all heard “I’ll sleep when I’m dead,” but that mindset doesn’t age well. Sleep isn’t a luxury—it’s the foundation. It’s when your body resets, repairs, and readies itself for the next ride. Without enough of it, you’re not just a little tired; you’re running on fumes.
If you consistently get less than seven hours of sleep, you’re running on fumes
If You’re Not Getting Seven Hours, You’re Not Recovering Properly
If you’re consistently getting less than seven hours, your body notices. Energy dips, your focus slips, your mood gets a little shakier, and your immune system starts to falter. And as we get older, sleep becomes more important—not less.
Why Sleep Matters More After 50
Recovery just takes longer than it used to. That’s normal. It doesn’t mean you can’t stay strong—or even get stronger; it just means your body needs more time to rebuild.
One approach that’s helped me a lot is polarized training. I do a couple of hard workouts that really push the limits each week, and easy recovery rides on other days—and nothing much in between. That contrast gives your body the space it actually needs to rebuild and improve. And that rebuilding? It happens while you sleep.
Think of it like this: you have hard workouts that really challenge you, followed by easy recovery rides – and nothing in between.
During deep sleep, your body releases growth hormones that repair muscle and replenish energy. Skip sleep, and you’re cutting into that process like repeatedly pulling the plug on a charging battery. You can still ride, but everything feels heavier and slower.
Over time, poor sleep can also speed up muscle loss (sarcopenia) and increase the risk for heart disease, diabetes, and even cognitive decline. So this isn’t just about riding better anymore—it’s about aging well.
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 not feeling rested.
Here’s why: sleep cycles.
Our brains and bodies move through a series of stages—non‑rapid eye movement (NREM) and rapid eye movement (REM)—in roughly 90‑minute cycles. If you wake up in the middle of a deep phase, you can feel groggy even if the clock shows eight hours. That’s why 7.5 hours (roughly five full cycles) can feel better than eight. You’re more likely to wake at a natural transition point, clear‑headed instead of foggy.
Tiny change, big difference.
Naps: Short and Sweet
Power naps are a great way to recharge, but only if you keep them short. Aim for about 20 minutes. That’s enough to boost energy without tumbling into deep sleep. Go longer, and you risk waking up feeling worse than before you lay down.
And if nighttime sleep is already a struggle, it might be wise to skip naps altogether.
Caffeine: Timing Matters
I’ll be honest: I love my coffee, so this one hits close to home.
Caffeine sticks around in your system longer than most of us realize—often eight hours or more. That late‑afternoon cup can be the reason you’re staring at the ceiling later.
A good rule of thumb: cut off caffeine about eight hours before bed. If you’re aiming for lights out at 11, try to make 3 pm your last caffeine call. That gives your body enough time to process it and settle into a more peaceful sleep.
A good rule of thumb: cut off caffeine about eight hours before bed
Everyone’s different, so you may need to experiment a bit to find your ideal cutoff. But a little planning can seriously improve your sleep, even if you’re a confirmed coffee enthusiast.
Exercise and Sleep Go Together
Exercise is one of the best things you can do for both body and brain. It lifts mood, sharpens thinking, and helps defend against age‑related decline. It fuels neuroplasticity—your brain’s ability to grow and adapt—and builds new pathways that keep you mentally flexible. A lot of those benefits actually crystallize during sleep.
People who exercise regularly tend to fall asleep faster and sleep more deeply. Even 20–30 minutes of movement a day can improve sleep quality—and better sleep makes your next workout feel easier. You don’t need to go overboard: about 150 minutes of moderate exercise per week (or 75 minutes of something more intense) is plenty.
If exercise feels boring, make it fun. At OWL.BiKe, we’re all about injecting FUN into fitness—whether that’s through our weekly Women’s Grey Zone: Meet. Play. Ride, or other events.
When Should You Work Out?
There’s no perfect time that works for everyone. It depends on your natural rhythm—your chronotype. Knowing yours helps you understand how your body winds down 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. That’s especially important if you struggle to fall asleep or feel like your sleep isn’t restful. If you aim to be asleep by 11 pm, that means finishing your workout by 9:30 pm so your body can lower endorphins and core temperature before bedtime.
With polarized training, I break it down even more. I schedule two intense workouts a week—races, Zwift sessions, or focused hard efforts. On the flip side, my recovery happens in the “gray zone.” I lead the weekly OWL.BiKe Gray Zone Trivia Ride, which is always a recovery ride, and I make sure to add a second recovery ride during the week, either outside or on Zwift.
That’s four days. For the other three, early‑evening light aerobic or resistance work fits my chronotype well—20–30 minutes that offers exercise benefits without spiking my body temperature too close to bedtime. It sets me up for a better night’s sleep.
Don’t Forget the Sun
As much as I love Zwift, getting outside matters.
Sunlight helps regulate your sleep cycle and boosts vitamin D, which is linked to better sleep. Regular daylight exposure helps your body naturally wind down in the evening.
Plus, spending time outdoors regularly helps your body get into a natural sleep rhythm. You’ll often find yourself feeling tired at a more natural hour—like your body is finally syncing with the clock instead of fighting it.
At the end of the day, sleep is your secret weapon. It’s what lets you recover, stay strong, and keep enjoying the ride for years to come. If you’re serious about performance after 50, the most powerful upgrade you can make might be the one you make in bed.
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