Efficient, effective, and well programmed exercise modifies variables to ensure mastery across as many different eventualities as possible. We modify weights, time, size, temperature, reps and anything else we can. Yet, somewhat confusingly, we often train at the same time of day. Just like lifting heavy weights all the time will make you good at lifting heavy loads, always training at 6pm will make you really good at exercising at 6pm. Now, obviously exercising at 6pm will still make you better at exercising at 6am, just like lifting heavy weights will make you better at lifting lighter weights, but to be truly balanced, the weights should be varied, and the times should be varied.
This of course refers to TRAINING. Not COMPETING. There is a difference. Train at varied times, compete at the optimal time. If you’re looking at maximising performance (rather than just training effect), there are certain windows that will favour your outcome.
The windows of maximal performance are determined by your ‘Circadian Rhythms’ – basically, daily variations in your body’s chemistry caused by some internal, but mostly external environmental factors (principally sunlight, though artificial light also plays a role). At different times of the day, your body will modify it’s levels of neural activity, hormone production and cell regeneration (important when we consider recovery and overtraining).
The best measure we have of the optimal time to maximise performance is body temperature. Three hours after your peak temperature is widely accepted in the literature as the most productive time to exercise. Peak temperature occurs in the mid to late afternoon – usually 4pm to 6pm. That being said we have numerous other variables. Activity throughout the day may lead to premature fatigue, and nutrition and hydration play a huge roll. All confounding variables aside, science tells us that this late afternoon window is the way to go.
If you want to get really technical – monitor your body temperature throughout the day and learn your rhythms. Train at different times of the day but given the choice, compete late afternoon. When you’re governed by seconds and single reps, every bit helps.
