Host Dirk Friel is joined by sleep researcher and sleep coach Dr. 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.
Dr. 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.
Whether you’re prepping for your first ultra or looking for that edge to maximize your recovery, this episode is stacked with actionable advice from one of the most respected voices in the field. Get ready to learn how dialing in your sleep can help you go faster, recover better, and show up as your best self—on and off the race course.
Standout Quotes
The Cycle of Caffeine and Sleepiness: “But what happens when that caffeine wears away is that when we get a bit of a we get an overpowering sleepy feeling, and that’s typically when someone will need some more caffeine because they’ll feel very, very tired as the caffeine wears away, and then we’ll need more caffeine to kind of keep keep that, wave of adenosine or sleepiness at bay.”
“If your sleep is really good or as good as it can be or good enough in the months leading up to an event like this, you’re already doing a super good job of preparing yourself for the race. If you can arrive at the start line well rested, well recovered, you’re ahead of the game, and that’s already a huge thing.”
Sleep Banking for Peak Performance
The Power and Pitfalls of Napping for Athletes: “And and my general rule with napping is napping is fantastic. It’s a great thing to do, but what I don’t want it to do is take away from your sleep at night.”
“I don’t really ever want anybody to get to the point where they’re hallucinating, because for me, they’ve kind of pushed it a bit too far then.”
Behind Hallucinations During Ultras
