TIPS FROM THE TOP CALLUM SKINNER

The Team GB Olympic gold medal list gives us the low down on getting your head down for some solid rest and recuperation ...

ROAD WORKS

There’s some debate as to whether track cyclists should do long road rides – you certainly don’t see Usain Bolt running ultra marathons. But even for sprint specialists those road rides are great for fitness and stamina. I ride around Cheshire all the time, although I make a point of avoiding the major climbs.

REST EASY

There’s no one silver bullet for solving performance issues but good sleep hygiene can certainly help you aggregate those marginal gains. I developed back issues a while back that were affecting my sleep so I contacted Tempur who made a huge difference by providing a mattress that keeps me in a good position and stops the tossing and turning that aggravated my back.

PILLOW TALK

Cyclists at all levels can suffer with neck issues brought on by the time spent in the awkward riding position. I use an ergonomic pillow designed to keep my neck supported during sleep. I can’t take my mattress overseas when I’m riding abroad but I can take the pillow and it really helps with rest and recovery.

DEAR DIARY

Keeping a record of my sleep patterns along with any disturbed nights, and then correlating them with the performances I produce in training and racing is useful. At British Cycling we’re encouraged to keep a daily, or rather nightly, track of our sleep via an app. Poor sleep may not be the sole reason for poor performance but the data collected in the app will show if it’s a contributing factor.

EAT FOR SLEEP

You can often come home knackered from a session and craving the sugary rubbish you have in the cupboards. It’s a useful discipline to instead seek out the quality carbs (for example sweet potato) and proteins, such as grilled salmon or chicken, that not only aid muscle recovery but also help with quality sleep.