Host Dirk Friel is joined by sleep researcher and sleep coach Charlotte Edelsten, whose expertise is backed by over two decades of research on sleep and performance. Together, they dive deep into the science behind sleep for endurance athletes—addressing why sleep is a true foundation for training adaptations, injury prevention, and race-day performance.
Charlotte Edelsten shares insights from her years conducting research at high-profile endurance events like UTMB Mont Blanc, unpacks why many athletes struggle with sleep quality (even Olympians!), and dispels myths about supplements and wearables. She discusses practical strategies for managing sleep during training and competition, including napping protocols, sleep banking, and how to optimize rest at altitude or before an ultra-endurance race.
00:00 "Endurance Training & Sleep Insights"
03:37 Sleep Disturbances in Athletes
09:10 Caffeine: Adenosine Blocker Explained
11:10 Limitations of Sleep-Tracking Devices
13:21 "Sleep's Impact on Athletic Performance"
18:46 "Understanding Sleep Through Sleep Diaries"
20:54 "Supplements Won't Cure Sleep Issues"
26:07 "Pre-Race Sleep and Mindset"
29:18 "Sleep Strategies and Performance"
31:01 "Gradual Sleep Extension for Athletes"
33:39 "Strategic Napping in Sports"
37:39 "Optimizing Sleep for Best Rest"
42:09 Sleep's Role in UTMB Success
43:49 "Fatigue Management for Runners"
47:42 "Caffeine Strategies in Training"
50:51 "Hallucinations From Extreme Sleep Deprivation"
55:12 "Endurance Unlimited: Follow & Train"
