Race rule: sleep 30% more

The science: 

For a new study, researchers asked triathletes to spend 30 percent more, 30 percent less, or the same amount of time in bed (not necessarily asleep) than they normally do before cycling time trials. The athletes biked their fastest after spending more time in bed three nights in a row, probably because the change led to an average of 90 extra minutes of sleep per night.