Let’s talk about lying down time from when you get in amd go horizontal to get up for breakfast.
My Garmin gives me around 20 min less per.nifht but not sure ohow it knows when I am lights out or not.
I seem to get 50-53 on a week without travel. 57 year old working person no kids to look after any more, training/exercising 15-22 hrs every week all year.
With 168 hrs per week that barely leaves me 100 hrs per week to do the rest of life that is not sleeping or training !!!
I’m surprised by how quiet this thread is. It’s a great topic and very low hanging fruit. As a female athletes in my 50s, sleep is a big priority. Even back in my 40s when I was doing well with full Ironmans and the training, I always tried to get at least 7.5-8 hrs per night. Now I get at least 8 hours, sometimes 9 hrs if I can motivate myself to get into bed earlier. No reason I can’t. But I make sure I also have some downtime at night to read or watch movies or just catch up on other things on the sofa off my feet (and hanging out with my husband). I also wake up around 6-6:30am to swim in my basement as opposed to 4-4:30am when I swam the lap pool. I feel so much better not getting up so early in the mornings. It’s a luxury I fully appreciate.
I work a full-time remote desk job. Even in my second month of Ironman training I’m doing much less hours of training compared to you Dev (10-12hr now and will probably peak at 18 hrs depending on what my coach gives me). Too much volume for me is not sustainable but everyone is different. I do a lot more mobility work now and other stretching/strength/prehab work.
I actually know triathletes who are tired, fatigued, and run down at the moment. And then I learn they are getting up at 3am or 3:45am to get to a gym, pool, or do their training. I’m no expert but sleep is gold to me. I feel better with more sleep and a bit less training in the early mornings. It probably feels counter intuitive for some athletes to train less and sleep more, but I guess you don’t really learn it until you burn out or just get older and realize it’s a must.
Depends upon training
More/harder training. More sleep
Approx 7.5 per night + 1.25 - 1.5 hour nap
Total averages approx 9
I’m surprised by how quiet this thread is. It’s a great topic and very low hanging fruit. As a female athletes in my 50s, sleep is a big priority. Even back in my 40s when I was doing well with full Ironmans and the training, I always tried to get at least 7.5-8 hrs per night. Now I get at least 8 hours, sometimes 9 hrs if I can motivate myself to get into bed earlier. No reason I can’t. But I make sure I also have some downtime at night to read or watch movies or just catch up on other things on the sofa off my feet (and hanging out with my husband). I also wake up around 6-6:30am to swim in my basement as opposed to 4-4:30am when I swam the lap pool. I feel so much better not getting up so early in the mornings. It’s a luxury I fully appreciate.
I work a full-time remote desk job. Even in my second month of Ironman training I’m doing much less hours of training compared to you Dev (10-12hr now and will probably peak at 18 hrs depending on what my coach gives me). Too much volume for me is not sustainable but everyone is different. I do a lot more mobility work now and other stretching/strength/prehab work.
I actually know triathletes who are tired, fatigued, and run down at the moment. And then I learn they are getting up at 3am or 3:45am to get to a gym, pool, or do their training. I’m no expert but sleep is gold to me. I feel better with more sleep and a bit less training in the early mornings. It probably feels counter intuitive for some athletes to train less and sleep more, but I guess you don’t really learn it until you burn out or just get older and realize it’s a must.
Part of the appeal of IM training for me is the sleep. When I’m training, I sleep better and I sleep a lot. I’ll average over eight hours per night plus at least an hour of reading in bed before shutting off the lights. On weekends, I can easily go over nine hours. The difference between a workout on a good night’s sleep versus a poor one is night and day, so I rarely sacrifice sleep. I’m fortunate enough to be indifferent to my job, which offers a lot of flexibility, so I don’t have to get up in the small hours of the night to train before work. In general, I’m up a little before six and in bed, if not always asleep, by nine. Work, family, train, sleep- that’s about it. Does that make me boring as hell? Yes, but that’s the life.
FWIW, in the course of training for an IM I’ll average ~13 hours with the last two months closer to ~17 hours. I’m about to turn 50.
Garmin thinks I get between 7 and 8 hours/night most nights. Garmin does a poor job differentiation between stages (REM, awake, deep, etc.). But the total horizontal time is pretty good. This is a lot better than pre-covid, since I am working from home most days and do not need to work out super early before work.
I’m surprised by how quiet this thread is. It’s a great topic and very low hanging fruit. As a female athletes in my 50s, sleep is a big priority. Even back in my 40s when I was doing well with full Ironmans and the training, I always tried to get at least 7.5-8 hrs per night. Now I get at least 8 hours, sometimes 9 hrs if I can motivate myself to get into bed earlier. No reason I can’t. But I make sure I also have some downtime at night to read or watch movies or just catch up on other things on the sofa off my feet (and hanging out with my husband). I also wake up around 6-6:30am to swim in my basement as opposed to 4-4:30am when I swam the lap pool. I feel so much better not getting up so early in the mornings. It’s a luxury I fully appreciate.
I work a full-time remote desk job. Even in my second month of Ironman training I’m doing much less hours of training compared to you Dev (10-12hr now and will probably peak at 18 hrs depending on what my coach gives me). Too much volume for me is not sustainable but everyone is different. I do a lot more mobility work now and other stretching/strength/prehab work.
I actually know triathletes who are tired, fatigued, and run down at the moment. And then I learn they are getting up at 3am or 3:45am to get to a gym, pool, or do their training. I’m no expert but sleep is gold to me. I feel better with more sleep and a bit less training in the early mornings. It probably feels counter intuitive for some athletes to train less and sleep more, but I guess you don’t really learn it until you burn out or just get older and realize it’s a must.
Part of the appeal of IM training for me is the sleep. When I’m training, I sleep better and I sleep a lot. I’ll average over eight hours per night plus at least an hour of reading in bed before shutting off the lights. On weekends, I can easily go over nine hours. The difference between a workout on a good night’s sleep versus a poor one is night and day, so I rarely sacrifice sleep. I’m fortunate enough to be indifferent to my job, which offers a lot of flexibility, so I don’t have to get up in the small hours of the night to train before work. In general, I’m up a little before six and in bed, if not always asleep, by nine. Work, family, train, sleep- that’s about it. Does that make me boring as hell? Yes, but that’s the life.
FWIW, in the course of training for an IM I’ll average ~13 hours with the last two months closer to ~17 hours. I’m about to turn 50.
That all sounds like a great formula. I’m similar that my remote job is flexible for mid-day training for the second workout. I can run or do a trainer ride in the afternoons or lunchtime and then get back to my desk. And weekends are structured for more sleep as well.
Summer there are a few exceptions. I am going to go back to doing my long runs before work in the summer so I’ll get up a bit earlier, to be back at my desk by 9-9:30am. I discovered I don’t enjoy doing both long bike and long run on the weekends. I get burnt out quickly doing that. And once in a while i might get up early to do a sunrise swim at one of the local reservoirs but I’m in bed by 8am while it’s still light out. We are lucky to have our Endless Pool and a pristine mountain pond 2 miles from my doorstep for when I want to get up at 6:30am, mtn bike to the pond, do my swim workout, bike home and start work.
Let’s talk about lying down time from when you get in and go horizontal to get up for breakfast.
Don’t discount naps, please
I’m no expert but sleep is gold to me.
Sleep is a nutrient
.
Not enough. I can’t remember the last time I felt well rested. (it would help if my dog didn’t get me up at least once a night to go outside).
Training = work + rest
On a recent biz trip to Asia my Garmin said I got just over 5 hrs per night…with jetlag and having to get to meetings it was a disaster on the sleep front and I was surprised it was so little and needless say by end of week was run down. Most since pre pandemic, but last 3 years with less long haul biz travel sleep has been good!
Maybe 52? I have to take call and work overnights periodically for my work and that will screw me up for 2 days after. I find that weight lifting gives me the best sleep. As an IM build progresses sometimes the sleep actually gets worse. Less with my new coach however.
Let’s talk about lying down time from when you get in and go horizontal to get up for breakfast.
**Don’t discount naps, please **
I’m no expert but sleep is gold to me.
Sleep is a nutrient
I love naps. I used to nap on the weekends after my long bike/brick on Saturdays and long run on Sundays. Nowadays if I nap after a big workout, I have trouble falling asleep at night. Not sure if it’s because my age and old lady changes (eeeeek). But sadly, I hardly take naps anymore. Maybe during peak IM training if I can make it that far w/o injury I will take a shorter nap after a long Saturday bike session. We’ll see. In theory, I agree with naps 
“Garmin does a poor job differentiation between stages (REM, awake, deep, etc.).”
Serious question…what makes you say this? How do you know when you’re in a REM or light sleep stage?
The only think I can track is awake time… and it’s fairly good at tracking my nightly potty trip.
Garmin does a poor job differentiation between stages (REM, awake, deep, etc.)."
Serious question…what makes you say this? How do you know when you’re in a REM or light sleep stage?
Dreams, for me
Light sleep I can wake up from fairly easily, but if I’m in DEEP sleep, I stay there - unless I’m having a nightmare, and I tell myself ‘Dude. You should wake up now. This is turning bad.’
I used to wear a Fitbit and Garmin simultaneously to compare them. I have a general sense of when I am awake and restless. The Fitbit almost always nailed my awake time perfectly (no clue about deep sleep, REM, and light sleep). The Garmin tends to tag my awake times as either deep sleep or REM, when I know is bogus.
Knowing that Garmin does a crap job (for me) of recognizing awake, Fitbit has more overall cred. And Fitbit’s assignment of other phases just look more reasonable than Garmin’s, which would just be homogeneous block of time separated by REM, which often was awake time.
In this morning’s example in that chart, Garmin only had 12 minutes awake time. My dogs went berserk at around 5:00 AM, so I went to the bathroom and was restless for at least an hour of the time until I finally got out of bed at around 7:00 AM. Garmin showed almost all of that awake time as REM.
Sleep is absolutely the best part of retirement for me. I’ve been averaging 8 - 9 hours per night and 1 hour nap per day over the winter when is darker earlier/later. I’ve been SBR’ing 14-18 hours per week over the winter, and I still get up at 3:30am a couple of days a week for masters. My bedroom window faces east so as the earth starts to tilt more, I’ll start cutting back my sleep to 7-8 hrs per night but will definitely keep the naps. Sleep is one of the best performance enhancers there is. I spent too many years walking around sleep deprived; never again!
Not enough. I can’t remember the last time I felt well rested. (it would help if my dog didn’t get me up at least once a night to go outside). I had this problem until I shut the bedroom door, now the dog and I both sleep all night, it turns out she did not really need to go out at all, just a matter of convenience. back to a solid 8 h.
In aim for 8+ a night. Don’t always get it, but I generally average at least 56 hours in bed per week by getting a bit more than 8 hours some nights. I’m a teacher with two young kids. My wife and I have a pretty good schedule of getting to bed and getting our morning workouts in during the week. She goes first during the weekdays and I go first for workouts on the weekend (she needs a bit more time to get ready ok workdays). I’m done around 7:10 AM and out the door a bit after 7:30 each morning on my way to school. Bedtime is usually around 9-9:15 most nights. We are also lucky in that both kids are good sleepers and sleep through the night 90% of nights.
Let’s talk about lying down time from when you get in and go horizontal to get up for breakfast.
Don’t discount naps, please
I’m no expert but sleep is gold to me.
Sleep is a nutrient
I’m not sure how to factor my weekend afternoons into my sleep calculations. I spend much of the morning working out and then will be technically awake but borderline catatonic for much of the afternoon. Lying on a couch, reading, drifting in and out of consciousness, reading some more. There’s never really a nap because I’m rarely out for more than a few minutes, but I’m definitely in and out. It’s a heavenly state; the reward for a morning of hard work.
Not enough. I can’t remember the last time I felt well rested. (it would help if my dog didn’t get me up at least once a night to go outside). I had this problem until I shut the bedroom door, now the dog and I both sleep all night, it turns out she did not really need to go out at all, just a matter of convenience. back to a solid 8 h.
I do think it’s at least partly habit. I should test this.
I get about 35-40 hours of sleep per week. Around 4-5 hours a night during the week and around 5-7 on weekends depending on how busy life is. I train around 15-25 hours a week and work 60-70ish hours a week. I’d love to get more sleep, but it’s just not in the cards at this stage.