{"podcast":{"title":"The Athlete's Compass","slug":"the-athlete-s-compass-6705232","podcast_index_feed_id":6705232,"rss_url":"https://feeds.captivate.fm/the-athletes-compass/","website_url":"https://athletica.ai/the-athletes-compass-podcast/","image_url":"https://artwork.captivate.fm/4dbd3845-ccb9-4e3d-b182-c607e86995df/E6BVQxOpbOH8MGosAXCNjhy4.jpg","author":"Athletica","episode_count":138,"summary":"The Athlete’s Compass Podcast is your compass for navigating endurance training and health. In this show, we explore the cardinal directions of training, nutrition, recovery, and mindset, delving into the dynamic relationship that drives athletic success. Athletes are more than numbers; they're individuals with unique lifestyles and mindset challenges. Coaches who understand these personal nuances play a vital role in their athletes' journey. While training details and data are important, tools like Athletica provide a solution to streamline the technicalities, allowing coaches to focus on the human connection which makes the human coaches the best they can be. Each week, renowned sports scientist and researcher Paul Laursen will be our teacher and guide as we break down training principles so you can understand how best to train for your sport! We take a no-bullshit and practical approach to support age-groupers, masters, and everyday cyclists, runners, and triathletes like you as you find your direction as an athlete. The hosts are Paul Laursen, sports scientist and founder of the Athletica.ai training platform, Marjana Rakai, coach, sports scientist, and triathlete, and Paul Wa…","last_synced_at":"2026-07-24T08:21:02.703077+00:00","page_url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232"},"episode":{"title":"How Sleep Timing Impacts Recovery, HRV, and Endurance Performance","slug":"how-sleep-timing-impacts-recovery-hrv-and-endurance-performance","published_at":"2026-06-25T19:00:00+00:00","page_url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232/how-sleep-timing-impacts-recovery-hrv-and-endurance-performance","show_page_url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232","url":"https://athletica.ai/the-athletes-compass-podcast/how-sleep-timing-impacts-recovery-hrv-and-endurance-performance","audio_url":"https://episodes.captivate.fm/episode/da77bb82-0aed-4d05-adcc-8c1e70de7879.mp3","summary":"In this episode of The Athletes Compass Podcast , Dr. Kristen Holmes, Global Head of Human Performance at Whoop, explains why sleep-wake consistency may be one of the most powerful yet overlooked drivers of performance, recovery, and long-term health. Drawing from years of athlete and wearable data, she shares how regular sleep timing is linked to better physiology, improved resilience, and stronger performance outcomes across sports. The conversation also covers practical circadian habits, including morning light, moderate exercise, breathwork, and time-restricted eating, plus strategies for athletes racing early, parents navigating broken sleep, and women experiencing perimenopause or menopause. Key episode takeaways Sleep-wake consistency may be more predictive of performance than many athletes realize. Even Division I athletes may show declines in resting physiology with as little as 45 minutes of sleep timing variability. Sleep consistency helps drive sleep quality, restoration, and autonomic robustness. Four free habits can support better sleep consistency: morning natural light, moderate activity, slow-paced breathing, and time-restricted eating. Low-to-moderate intensity exercise can act as a recovery-promoting tool, while high-intensity work should be used strategically. Breathwork after stress can help prevent stress from accumulating across the day and disrupting sleep onset. Eating most calories during daylight hours may support circadian alignment and reduce competition between digestion and sleep. For early races or travel, athletes can “bank resilience” by staying consistent in the days and weeks before disruption. Parents with young children should treat poor sleep as a temporary phase, use strategic naps, protect early-night sleep, and avoid bright lig…","meta_description":"In this episode of The Athletes Compass Podcast , Dr. Kristen Holmes, Global Head of Human Performance at Whoop, explains why sleep-wake consistency may b…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3186,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-athlete-s-compass-6705232/episodes/how-sleep-timing-impacts-recovery-hrv-and-endurance-performance/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232/how-sleep-timing-impacts-recovery-hrv-and-endurance-performance.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}