Managing sleep during an endurance race is always a delicate matter. It will depend on your experience with this type of event, your training programme, and your sensitivity to sleep deprivation. Here are some tips for managing this at the UTMB.
The fundamental role of sleep at the UTMB®
Ultra-endurance sporting events lasting more than 24 hours impose on athletes a sleep deprivation that can cause severe drowsiness, along with cognitive impairment and sometimes significant motor problems. Sleep is fundamental to cognitive and athletic performance. It is already well established within the scientific community that the relationship between sleep and performance is clear, as demonstrated by the deterioration of cognitive functions under sleep deprivation conditions and the recovery time observed after endurance races such as ultra trail.
A strategy to optimise your sleep
Running for two nights is no small undertaking. It is therefore important to plan a sleep management strategy very different from events that involve only one night of racing. Here are some general tips for building your sleep management plan, before, during and after the race:
- Sleep as much as possible in the weeks before the start
- Start the race with a strategy based on the duration you have planned and your experience.
- Sleep preferably at night and in the early afternoon
- Sleep at lower altitudes and in quiet surroundings
- Take naps of 10 to 20 minutes maximum, according to your needs
- Take naps early in the race, from the very first night
- Sleep after the race
For your sleep strategy, plan a general schedule based on timing and test it during your preparation phase. Once it is set, try not to deviate from it. If you have planned a short nap at 9 pm, don't push it to 10 pm because of race considerations. Try to stick to your plan. Also plan for more naps on the second night — ideally never going more than 3 hours without sleep. If during the race you feel strong drowsiness, don't hesitate to add a nap immediately, even extending it slightly to up to 30 minutes. In any case, if you are significantly sleep-deprived, your performance will suffer: it is better to stop and recharge. You can also find some useful information on the subject here.
After the race
Absolutely avoid driving home immediately after the race. It is better to have someone drive you, or allow time for recovery before getting behind the wheel, and strictly follow the road safety guidelines (stop at least every 2 hours, take a nap at a rest area at the first signs of drowsiness). Ideally, after the race, dedicate time to recovery and stretching, have a good meal, and if possible sleep at least 5 hours before engaging in any other activity.
To find out more:
