{"id":172830,"date":"2025-10-01T13:02:12","date_gmt":"2025-10-01T13:02:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/172830\/"},"modified":"2025-10-01T13:02:12","modified_gmt":"2025-10-01T13:02:12","slug":"the-simple-training-tool-every-cyclist-forgets-that-will-make-you-faster-for-free","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/172830\/","title":{"rendered":"The simple training tool every cyclist forgets that will make you faster for free"},"content":{"rendered":"

The secret to cycling faster and longer? You might think that in a sport synonymous with suffering, it\u2019s all about climbing more hills, ticking off more sessions and simply spending more hours in the saddle.\u00a0<\/p>\n

But you\u2019d be wrong, because the \u2018more, more, more\u2019 ethos is the fast-track way to overtrain, hit the wall and fall ill.\u00a0<\/p>\n

Instead, you need to pay as much attention to recovery as riding \u2013 and when it comes to recovery, your greatest tool to adapt and rebuild stronger from your day\u2019s ride is sleep.<\/p>\n

A good night\u2019s sleep is essential for faster cycling. This is down to the number of adaptations to your body that take place during the night.\u00a0<\/p>\n

Take human growth hormone (HGH), which is released in bucket-loads from the brain\u2019s pituitary gland when you\u2019re asleep.\u00a0HGH repairs and rebuilds muscles, meaning lack of sleep equals lack of HGH production, which equals restricted muscle growth.\u00a0<\/p>\n

Sleep, or lack of it, also affects eating habits.\u00a0Again, this relates to hormones \u2013 specifically the ones that control eating behaviour. Rising levels of a hormone called ghrelin signal that it\u2019s time to start eating, while increased levels of the hormone leptin tell you you\u2019re full.\u00a0<\/p>\n

Studies show that lack of sleep results in increased levels of both, leading to bad food choices, increased weight and slower cycling.\u00a0<\/p>\n

Silentnight is fully aware that lack of sleep and peak cycling performance aren\u2019t happy bedfellows.\u00a0<\/p>\n

The UK\u2019s most recognised sleep brand has been serving athletes and the population as a whole for over 80 years, producing mattresses, beds and headboards from its cutting-edge factory in Barnoldswick, Lancashire.\u00a0<\/p>\n

Silentnight knows that all of us and our sleep requirements are different, which is why it has created the Sleep Training Plan<\/a> \u2013 a four-week programme designed for cyclists to improve their sleep to maximise their training gains.\u00a0<\/p>\n

The plan covers everything you need to forge your perfect sleep routine, be it nutritional advice or buying tips, with a different sleep tip each day. Come the end of the four weeks, you\u2019ll have a personalised, optimised sleep plan for a happier, faster you.\u00a0<\/p>\n

\"\"<\/p>\n

1. Caffeine control
\n\"GorillaCyclists take their coffee seriously, but that doesn’t always make for the best night’s sleep. Scott Windsor \/ Our Media<\/p>\n

At events such as the Tour de France, riders will refrain from consuming caffeine late in a stage unless their role is vital to that day\u2019s success \u2013 be it a sprinter seeking victory upon a flat parcours or a GC rider consolidating their lead in a mountain finish.\u00a0<\/p>\n

That\u2019s because while caffeine is a proven performance-enhancer \u2013 research shows it boosts power, endurance and focus \u2013 it\u2019s also a proven sleep-impairer.\u00a0<\/p>\n

Adenosine is a substance that accumulates in the brain during wakefulness and eventually promotes sleepiness. Caffeine is an adenosine impersonator, so it blocks its build-up, meaning you\u2019ll not only struggle to fall asleep, but when you do, it\u2019ll make your sleep more fitful. <\/p>\n

As Silentnight highlights on the Wednesday of week one of the sleep training plan, we should all cease drinking caffeinated products after 2pm.\u00a0<\/p>\n

2. Pre-sleep, post-ride feeding
\n\"ManIndoor training can disrupt your ideal routine. Dave Caudery \/ Our Media<\/p>\n

As a recreational cyclist, you’re well-versed in balancing work, family and pedalling.\u00a0<\/p>\n

You aim to achieve your cycling goals, ideally without leading to divorce and unemployment.\u00a0<\/p>\n

It\u2019s why indoor training and indoor-training apps have exploded \u2013 you can wrap up your day with a hard hour\u2019s effort, no matter how time-starved you are and how inclement the weather.\u00a0<\/p>\n

The problem is, as Silentnight reveals in week two, the ideal is that you don\u2019t eat a heavy meal within two hours of bedtime. Heavy consumption forces your body to work hard to digest the food, at a time when you should be winding down.\u00a0<\/p>\n

It\u2019s a quandary because replenishing your muscle glycogen levels and consuming sufficient protein is vital to maximise your time on the trainer. But so is sleep.\u00a0<\/p>\n

So, what do you do?\u00a0<\/p>\n

One idea is to have a larger lunch and a smaller post-ride dinner. Or even split your dinner into two \u2013 before and after the ride.\u00a0<\/p>\n

You should also accept that late-night exercise can impair sleep quantity (and quality), so instead of going to bed at 10pm, go to bed at 11pm.\u00a0<\/p>\n

This gives your body more time to digest the food and absorb the nourishing nutrients. Ultimately, it\u2019s better to focus on sleep quality than fitful hours of broken sleep.<\/p>\n

3. Platform for success
\n\"\"Pro cycling teams often take their preferred mattress with them. Silentnight<\/p>\n

Team Sky popularised the idea that improved sleep equals improved performance.\u00a0<\/p>\n

The British team, now called Ineos Grenadiers, tapped into a wealth of studies in this area, including research<\/a> that showed one night\u2019s restricted sleep resulted in a 4 per cent drop in time-trial performance. Or that prolonged sleep restriction<\/a> significantly elevated inflammatory markers that raised the prospects of illness and a spell off the saddle.\u00a0<\/p>\n

It\u2019s why an employee driving a \u2018sleep van\u2019 drove ahead of the riders, swapping the upcoming hotel\u2019s mattresses and pillows for each rider’s own mattress and topper.\u00a0<\/p>\n

The team knew how detrimental an old, uncomfortable mattress is when it comes to a good night\u2019s sleep and peak performance. And Silentnight does, too, as you\u2019ll discover on the Friday of week three.<\/p>\n

4. Hot, cool\u2026 relax<\/p>\n

A professional rider\u2019s routine is etched into their DNA.\u00a0<\/p>\n

Awake, eat, transfer to race start, ride, finish, warm down, hit the team bus, refuel, arrive at the hotel, shower, massage, dinner and bed. Repeat. Many times over.\u00a0<\/p>\n

When it comes to the bed part of that oft-used equation, ideally, the hotel\u2019s air conditioning or the team\u2019s own portable units will have the room nestling at around 16 to 18\u00b0C, which is optimum for a good night\u2019s sleep.\u00a0<\/p>\n

That good night\u2019s sleep will crank up to a great night\u2019s sleep if, like many riders do and as Silentnight reveals in week two (Tuesday), they have a warm shower before slipping beneath the sheets. The temperature drop from the aquatic environment to the hotel environment naturally triggers the sleep hormone melatonin, resulting in better-quality sleep.<\/p>\n

5. Pure air, pure sleep
\n\"\"Air-purifying plants, an air purifier or, at the very least, decent ventilation are key to a good night’s sleep. Silentnight<\/p>\n

WorldTour squads don\u2019t only use air conditioning units in search of a perfect performance-enhancing night\u2019s sleep \u2013 they use air purifiers and dehumidifiers, too.\u00a0<\/p>\n

These devices purify the air, clearing out dust that can result in breathing problems and impaired performance.\u00a0<\/p>\n

They also balance out humidity. Too high and the excess moisture can lead to mould growth, too low and the lack of moisture dries out the nasal passage and throat, making it uncomfortable to breathe.\u00a0<\/p>\n

In short, better oxygen flow equals a better night\u2019s sleep.\u00a0<\/p>\n

But as Silentnight shows in week three, an air-purifying machine isn\u2019t essential. You can simply open the window for ventilation or even add an air-purifying plant. Snake plants, peace lilies and aloe vera are good options.\u00a0<\/p>\n

6. Consistency counts<\/p>\n

It takes some commitment to be a performance-seeking recreational rider. You work hard Monday to Friday and then, come the weekend, while your contemporaries are enjoying a lie in, you\u2019re up at the same time as a workday to ride for several hours with your mates. That\u2019s not just summer, but all-year round. Cold, wet, windy\u2026 all the time.\u00a0<\/p>\n

The good news is your efforts are rewarded with a performance double-whammy.\u00a0<\/p>\n

Not only do you benefit from your morning ride, but your sleep quality and quantity improve too, resulting in further performance gains.\u00a0<\/p>\n

That\u2019s because sleep loves a routine. Keep to a week-long schedule and watch your performance and health fly.<\/p>\n

7. A Silentnight\u2019s sleep
\n\"VanSpare a thought for bike mechanics and other support staff, who are often given the duff choice of rooms. Kai Eves \/ Our Media<\/p>\n

The average WorldTour rider competes for around 80 race days a year, be it at a GrandTour race such as the Giro d\u2019Italia or a one-day classic such as Paris-Roubaix.\u00a0<\/p>\n

That\u2019s a lot of hotels, the quality of which can vary, especially in a three-week race, where the respective event organiser chooses which team sleeps where on any given night \u2013 mixing up the good, bad and ugly in the interests of fairness.\u00a0<\/p>\n

It\u2019s why the sacrificial support staff will recce the accommodation beforehand and ensure the riders sleep on the quiet side of the hotel \u2013 in other words, if there\u2019s a nightclub out front and tranquillity at the back, it\u2019ll be the mechanics and soigneurs who\u2019ll be wrestling with the banging beats.\u00a0<\/p>\n

Background noise is one of sleep\u2019s major enemies, but it can be overcome. Silentnight suggests that not only the team\u2019s backroom heroes but recreational riders can mask background noises by playing white noise or nature sounds. It\u2019s also great for quietening overactive thoughts.\u00a0<\/p>\n

All in all, a good night\u2019s sleep is key to faster cycling. Follow this exclusive 28-day sleep plan and you\u2019ll be stronger before you\u2019ve even turned a pedal. Chapeau to that.<\/p>\n","protected":false},"excerpt":{"rendered":"The secret to cycling faster and longer? You might think that in a sport synonymous with suffering, it\u2019s…\n","protected":false},"author":2,"featured_media":172831,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[4985,101,56,54,55],"class_list":{"0":"post-172830","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cycling","8":"tag-cycling","9":"tag-sports","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/172830","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=172830"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/172830\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/172831"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=172830"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=172830"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=172830"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}