If you’re training hard but still feel flat, sluggish or constantly run down, it might not be your nutrition or training load that’s holding you back. It could be your sleep. And no, it’s not just about clocking more hours in bed.

In this blog, we unpack why sleep is the most powerful (and underrated) recovery tool for triathletes. With expert insights from Dr Michael Grandner, a leading sleep scientist and Director of the Sleep and Health Research Program at the University of Arizona, we’ll cover:

• What sleep actually does for recovery
  
• How much sleep triathletes really need
  
• What to do if you’re not getting enough
  
• Why sleep trackers aren’t always telling you the truth
  
• Simple strategies to get better quality sleep starting tonight
  

Why Sleep Matters More Than You Think

We’re used to thinking about recovery in terms of protein shakes, foam rolling and rest days. But Dr Grandner says:

"Training without recovery is just injuring yourself on purpose."

Sleep is when the real gain...

You’ve got all the gear. Your bike’s dialled. Your training plan is on point. But you’re dragging yourself through every session, and that spark you had at the start of the season? Gone.

You're constantly tired. Recovery is slow. Motivation is slipping.

Or maybe you’re still going through the motions—green boxes in TrainingPeaks, ticking off sessions—but when it comes to your nutrition, you're winging it. Buying every new gel and powder that hits the shelves hoping something sticks.

Sound familiar?

Here’s the hard truth: your nutrition is probably holding you back.

Most triathletes don’t have a solid, structured plan to fuel their training. But when you get it right—when you fuel properly for the right session, recover like a pro, and stop guessing—it changes everything. You’ll train harder, recover faster, and race like the athlete you know you can be.

Here are five red flags your nutrition is letting you down—plus what to do about it.

1. You’re Always Tired

Yes, triathlon tra...