Vélo Cyclotourisme Marathon Triathlon Course à pied et Endurance

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How to manage sleep in ultra-endurance

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There are different point of view depending on the number of nights and motivation.

Not sleeping

On Paris-Brest-Paris, the top riders complete the race in less than 48 hours (44h15 in 2011) without sleeping. If they had to spend another night on the bike, how would they do it? For those who are not top riders and have to manage sleep for more than one night, what questions would they ask themselves: Is it better to stay up all night and sleep for 5 hours the next night, or sleep for 2 hours on the first night and 3 on the second night?

A minimum of 2 hours per night

he second option of 2 + 3 is more humane and respects the physiological rhythm more. Having tested it over 2 nights, we can say that it works. One trick is to get those two hours of sleep towards the end of the night, a 3:30 or 4:00. Two hours later, the sun rises, it's a new day, the brain forgets about the previous day and starts a new day as it has been doing for years, right? This can be specifically read in 'How to manage sleep on Paris-Brest-Paris.' Another possibility is to take small breaks when necessary

Take micro breaks

Is it possible to sleep for a short time, but as soon as you feel sleep coming? This technique works according to some who have tried it, but one should try this way of functioning before saying that it works well for oneself. However, it is certainly better than staying up all night. As for techniques or tips, there are those that work but should also be tested personally: chewing gum, drinking coffee (stimulating), and energy drinks (stimulating). A stimulant will raise the heart rate, whereas in endurance, we want to keep it low.

Take long breaks

It's about taking advantage of the time available to us and dividing the route accordingly. For example, on PBP, dividing the 1,200 km ride into 4 x 300 km and taking advantage of the 90 hours. 90 hours is 4 x 22.5 hours, which means completing a 300 km ride in 16 hours (18.5 km/h on average). This leaves 22.5 - 16 = 6.5 hours of night time. Keep 30 minutes of margin and sleep for 6 hours per night: isn't that great? Sleeping at night helps the body maintain its internal clock, which may sound funny, but it's not uncommon to see cyclists sleeping on the side of the road during the day... when the sun is at its zenith. Finishing within the allotted time is, after all, the spirit of PBP: 1,200 km in 90 hours.

It must be said that there is a heroic atmosphere a the Gymnase des droits de l'homme in Saint Quentin (2011), the National Velodrome (2015), or the Domaine de Rambouillet (2019) when the "90 hours" arrive on Thursday morning! Guaranteed chills...

Which solution to choose?

Endurance sports, and especially ultra-endurance, are too "personal" to use generic recipes or tips. It is necessary to try out different techniques while also considering our own rhythms that need to be respected to some extent (sleeping for 2 hours a night is better than not sleeping at all).

We should take advantage of the 600 km brevets or other distances to test ourselves, get to know ourselves better, and push our limits to see where they truly lie (can I sleep for only two hours a night? Why not try it and see for yourself!).

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