Wanna Go Faster? Get Some Sleep

Updated: Jun 1

If you're chasing personal bests in triathlon, chances are you've dialed in your training, upgraded your nutrition, and invested in some slick gear. But there’s one high-performance tool that too many triathletes overlook: sleep.

Yes, sleep.

It’s not flashy, it doesn’t cost a dime, and yet it could be the missing piece between pretty good and podium-worthy. Whether you're training for a sprint or a full-distance IRONMAN, sleep is one of the most powerful (and underutilized) recovery tools in your arsenal.

Sleep: The Original Recovery Protocol

Training breaks you down. Sleep builds you back up.

During deep sleep, your body releases growth hormone, which triggers muscle repair, tissue growth, and immune function support. Your brain consolidates new motor skills—like refining your swim stroke or locking in bike handling techniques. Skimp on sleep and you’re not just tired—you’re physiologically less prepared to perform.

A 2011 Stanford study on collegiate athletes found that extending sleep improved speed, reaction time, and mood. Translation: if you want to swim smoother, bike stronger, and run faster, get those extra zzz’s.

How Much Sleep Do Triathletes Need?

The baseline recommendation for adults is 7–9 hours per night. But triathletes—especially those in serious training blocks—may need more. Aim for 8–10 hours, especially during high-intensity periods or heavy volume weeks.

If that sounds unrealistic, consider this: time spent asleep is not wasted. It’s an investment in better quality training the next day. You’ll show up stronger, sharper, and more resilient to injury and illness.

Enter the Power Nap

Can’t always get a full 8–10 hours at night? Naps can help bridge the gap.

A 20–30 minute power nap in the early afternoon can:

Boost alertness
Improve mood
Speed up muscle recovery
Reduce the effects of sleep debt

Pro tip: Keep naps short and early in the day. Naps longer than 30 minutes may leave you groggy, and naps too late in the afternoon might mess with nighttime sleep.

Signs You’re Not Sleeping Enough

Not sure if your lack of sleep is affecting your triathlon performance? Watch for:

Slower recovery from workouts
Increased cravings for sugar and caffeine
Mood swings or low motivation
Difficulty concentrating during workouts or work
Plateauing or declining performance despite consistent training

Tips for Better Sleep

Want to start sleeping like a pro? Try these:

Stick to a schedule – go to bed and wake up at the same time every day.
Create a wind-down routine – dim the lights, cut screen time 60 minutes before bed, stretch, journal, or read.
Keep your room cool, dark, and quiet.
Limit caffeine after noon and avoid alcohol before bed.
Track your sleep with a wearable to see patterns and improvements.

The Bottom Line

The best triathletes aren’t just training harder—they’re recovering smarter. And sleep is at the heart of that process.

So if you’re looking to cut time off your splits, bounce back faster from training, or simply feel better on race day, don’t just reach for another gel or add another workout. Instead, try this: close your eyes and get some sleep.

Wanna go even faster? Check out our training plans.