SLEEP STRATEGY

BACKYARD ULTRA TRAINING GUIDE

THE POWER OF REST

Sleep isn’t a luxury – it’s a vital part of performance. Skipping it might seem like a way to gain time, but fatigue can cloud judgment and increase your risk of mistakes or injury. Prioritising short, strategic rest helps you recover physically and stay mentally sharp from start to finish.

Power Naps:
Use your short breaks wisely. Aim for naps of 20–30 minutes between loops. This quick reset can boost energy and focus without pulling you into deep sleep, which may leave you groggy from sleep inertia.

Sleep Cycles:
A full sleep cycle lasts about 90 minutes. If time allows, aligning your rest with a full cycle can leave you more alert and refreshed. Plan your naps so you wake near the end of a cycle whenever possible.

SETTING THE SCENE FOR QUALITY SLEEP

Comfort Counts:
Bring a setup that lets your body relax quickly – a sleeping mat, lightweight hammock, or sleeping bag can make all the difference. Keep noise and distractions low to encourage deeper rest.

Wind-Down Routine:
Before resting, give your body clear signals it’s time to sleep. Simple rituals like deep breathing, gentle stretching, or listening to calm music can help you shift from race mode to rest mode.

Clothing Choices:
Opt for soft, breathable layers that you can adjust as temperatures change. Avoid tight garments that restrict blood flow – especially if your feet tend to swell after long hours on your feet.

The Backyard Ultra is no ordinary race. Its endless loops and hourly starts push athletes beyond their limits – often for 24 hours or more. Success here isn’t just about speed or stamina; it’s about mastering the art of rest. This guide shares essential sleep strategies to help you recharge between loops, sharpen your focus, and sustain your strength throughout this one-of-a-kind endurance challenge.

STAYING SHARP BETWEEN LOOPS

Hydration & Nutrition:
Keep sipping water and choose light, easy-to-digest snacks during your rest breaks. Staying nourished and hydrated helps your body recover and prevents hunger from disturbing your rest. Small, consistent fueling keeps your energy stable and your mind clear for the next loop.

Micro-Naps Matter:
Can’t squeeze in a longer nap? Take a few minutes to close your eyes and reset. Even brief micro-naps can calm your mind, slow your heart rate, and bring a surprising sense of renewal. Those short moments of calm can add up to hours of sustained focus later in the race.

Mindset & Acceptance:
Think of sleep as part of your race strategy, not a setback. Accept that rest will come in short bursts, and commit to making those moments count. Staying calm, flexible, and deliberate about your rest will help your body and mind stay strong deep into the race.

REST HARD, RUN STRONG

A Backyard Ultra is an unmatched test of endurance, resilience, and willpower – a challenge that rewards those who endure smart as well as hard. By embracing the rhythm of rest, you give yourself a powerful edge against exhaustion. Use every pause to recharge, refocus, and prepare to rise again each hour.

A strong sleep strategy keeps your mind clear, your body steady, and your spirit unshakable. With each well-timed nap and mindful moment of rest, you’re not stepping away from the race – you’re stepping closer to conquering it.