Sleep Strategies for Ultramarathon with Borja Martinez Gonzalez | Koopcast Episode 133

View all timestamps and show notes on the KoopCast website . Episode overview: Borja Martinez Gonzalez is a Research fellow and Adjunct professor at the University of Bologna. After graduating in Sport Science and Physical Education at the University of Leon (Spain) in 2013. He subsequently completed an MSc in Sport Science for Optimal Performance from the University of Kent (UK) in 2015. He successfully passed his PhD Viva in 2022 at the same institution. He joined the University of Bologna as Research fellow (2021) and Adjunct professor (2022). His main research interest is to explore strategies to improve endurance performance, with a focus on fatigue, psychobiology, and sleep. He has also provided sport science support not only for various athletes competing at international endurance events including Ironman World Championships and Marathon Des Sables, but also teams such as Drone Hopper - Androni Giocattoli Professional Cycling Team, Gillingham Football Club, Honda Team Rally Dakar, and Team England Touch Rugby. He has done some consultancy work for companies, such as ASICS and Scarpa. Episode highlights: (33:05) When to use caffeine: boosting caffeine at night, avoiding intake 2-4 hours before sleep (52:47) Advice to avoid sleep deprivation: caveats on sleep deprivation training, sleep banking, caffeine, and race strategy (58:51) Just run fast: the impacts of sleep deprivation training on training fitness, experiential benefits, and is it worth it? Additional resources: Borja’s Curriculum vitae Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop