Circadian
4 articles
WellnessNovember 13, 2026 · 10 MIN
Circadian Rhythm and Training Time: How Your Body Clock Shapes Performance
Core body temperature peaks at 16:00-18:00, producing a 3-6% performance window for strength and power and a 2-4% window for endurance capacity. Training at your circadian peak amplifies adaptation — but the practical constraints of work, family, and race schedules mean the real skill is learning to shift your chronotype to match your goals.
WellnessNovember 8, 2026 · 10 MIN
Shift Work and Athletic Training: Managing Circadian Disruption
Shift work athletes face a hidden performance tax: rotating schedules can suppress testosterone by 15-20%, elevate resting cortisol by 25%, and reduce sleep quality by 35-50% compared to day workers. This guide provides evidence-based training, sleep, and nutrition strategies for night shift and rotating shift endurance athletes.
Race StrategyNovember 5, 2026 · 10 MIN
Night Stage Racing: Circadian Management for Ultra-Distance Events
Night racing ultramarathon performance drops 8-15% during the circadian trough between 2-5 AM independent of accumulated fatigue, a physiological reality that no amount of motivation overcomes without a deliberate strategy. Managing light exposure, caffeine timing, micro-nap windows, and pace adjustment for darkness transforms the night stage from your weakest hours into a managed calculated withdrawal. This guide provides the circadian science and tactical framework that separates athletes who survive the night from those who race it.
RecoveryOctober 7, 2026 · 12 MIN
Sleep Architecture: How REM and Deep Sleep Drive Athletic Recovery
REM and slow-wave sleep are not equal — each drives distinct physiological repair processes. Understanding sleep architecture helps athletes optimise the specific stages that rebuild muscle and consolidate motor learning.