---
title: "Don't sleep on this performance tip?"
date: 2024-12-07
categories: ["Recovery & sleep"]
url: https://www.semiprocycling.com/digest/don-t-sleep-on-this-performance-tip
author: Damian Ruse (SEMIPRO Cycling)
---
# Don't sleep on this performance tip?

![](https://www.semiprocycling.com/digest/images/79563ac49ac073ff5a317428.webp)

The study investigated how sleep restriction affects cycling performance.

Ten well-trained male cyclists completed two consecutive days of exercise under two conditions: normal sleep (NS, 8 hours) and restricted sleep (RS, 3 hours). On both days, participants performed a 30-minute cycling time trial (TT) and a 5-minute maximal sprint (MS).

Results showed that after RS, TT performance decreased by 4.3%, and MS performance dropped by 5.3%, compared to NS.

Additionally, sleep restriction led to increased fatigue and decreased vigor, as measured by wellness and mood assessments.

**Practical Tips:**

- **Prioritise Sleep:** Ensure adequate sleep, especially before consecutive training days, to maintain optimal performance.
- **Monitor Fatigue:** Regularly assess fatigue levels to adjust training intensity and prevent performance declines.
- **Mood Tracking:** Keep track of mood changes as they can indicate the need for recovery or sleep adjustments.

In summary, sufficient sleep is crucial for sustaining cycling performance and overall well-being.

Read study here: [https://onlinelibrary.wiley.co...](https://onlinelibrary.wiley.com/doi/10.1111/jsr.13857)

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## On my mind: The Cycling Focus That Changes Everything

What if you forgot everything and just focussed on three key things: **power, recovery, and consistency.**

**Similar to the two questions I use all the time:**Who’s it for? and What’s it for? If you're doing something that doesn't directly improve your power output, enhance your recovery, or reinforce your training consistency, stop.

These three pillars drive performance. Master them, and you'll see real results. Sometimes, less truly is more—when you focus on what matters most.

What’s one thing you can drop today to prioritise the essentials?

Damian