Stress and Rest, Heavy on the Rest

Ergogenics refers to an increase in the rate of work output while an ergogenic aid is defined as something taken or done to improve athletic performance whether it is physiological, psychological or biomechanical. Caffeine, steroids, EPO and creatine are a few of the many substances ingested to get one more repetition or go one more mile. Some purists have even claimed eating and drinking during a marathon is ergogenic in nature, making water, Gatorade and gels part of the "substance" list. Breathing aids like PowerLung and altitude tents are ergogenic along with weight training and mental toughness training.
Having said all that, what if I told you the most useful ergogenic aid was also free, although one of the hardest ones to come by easily. This aid boosts your energy allowing you to not only get in that one more rep or mile, it also helps you to think clearer and improves memory. It is great for your waistline causing you to actually, believe it or not, eat less. This aid helps with motivation, lowers your perceived stress and is a great aphrodisiac.
What is it? SLEEP! Getting your recommended hours of sleep can provide you all that and so much more. Sleep is an ?anabolic? process. This means that your body is repairing itself while you sleep. Muscle tissue gets restored, damages cells are healed. How much is enough? The number of sleeping hours required is individual but studies show most people require between seven and eight hours. Repeated studies at Stanford University have shown that athletes who maintained a usual sleep pattern of 8 hours a day for a six to seven week period - across the board - increased their peak performance. Those who got a little extra sleep, some up to 10 hours a day, increased their peak performance even more, decreased daytime sleepy-ness, had higher ratings of vigor and lower ratings of fatigue. You know you are well rested when you wake on your own, without the assistance of an alarm clock.
To ensure you get enough sleep, try to make a bedtime ritual, go to bed and wake at the same time every day, including weekends. Avoid caffeine, heavy meals and stimulating TV in the hours just prior to sleep. Sleep in a dark, cool room and don't watch TV in bed. If you can, take brief naps during the day.
While sleep deprivation is a performance sucking demotivator, ensuring you get your required sleep will make all life's tasks easier, and you more pleasant to be around.

On Sunday March 7 Stephanie Warren and George Whitman completed the Chilly Half Marathon in Burlington in 1:45:45 and 2:15:33 respectively.
Don?t forget to sign up for the Sears National Kids Cancer Run/Walk 5k being held on March 21 at 10:00am from the Quinte Rowing Club. Can?t commit until race day? Race day sign up starts at 8am and goes until 9:30am at the Quinte Rowing Club. Race goes rain or shine.