Carl Piergianni calls himself "the best sleeper in the EFL", and he is not joking entirely. The Stevenage captain credits a religious commitment to rest, recovery and self-improvement off the training pitch as a central reason why, at 34, he is playing some of the best football of his life.

"Every year after 30 have been the best years of my playing career," Piergianni told BBC Three Counties Radio. "Last year was probably the best of my playing career."

A road less travelled

To appreciate what Piergianni has built at Broadhall Way, it helps to trace where he came from. A product of Peterborough United's academy, he made just one brief substitute appearance for Posh before spending the better part of a decade in non-league football, turning out for clubs including Stockport, Corby Town and Boston United. Alongside the football, he held down a nine-to-five job.

It was not until he helped Salford City win promotion to the EFL in 2019 that he returned to the professional game. He was 27 years old. Most centre-backs of genuine quality are by that stage already well established in the Football League; Piergianni was only just arriving.

"I've come from non-league and working a 9-5 job," he said. "I don't take it for granted. It's been an unbelievable journey."

He admits, though, that his first EFL season was a reality check. "When I did it with Salford, that first year was probably my worst season. I got there and didn't really move the goalposts. I didn't adjust my ambition." It is a candid admission that has clearly shaped everything since.

Building a reputation in League One

Piergianni joined Stevenage in 2022 and has barely missed a match since. He was part of the side that won promotion from League Two in 2022-23, earning a place in both the PFA and League Two teams of the season that year. Last season he went one tier higher, claiming a spot in the PFA League One team of the season while also winning the club's player of the year award for the second year running.

He is characteristically modest about the individual honours, pointing out that they are "a by-product of playing in some really good teams." But he is equally clear that staying fit and available does not happen by accident.

"I don't think that is down to chance," he said. "People who know me know how serious I take my life outside away from the training pitch. Sleeping well is part of the reason why I'm fit and available and healthy every day. I do everything possible to look after myself."

The numbers support him. Since arriving at Stevenage, he has missed no more than a handful of matches across any given season, a consistency that is rare at any level of the game and particularly so for a defender in his mid-30s.

Getting faster, not slower

What makes Piergianni's story especially striking is that he insists his physical output is still improving. "I'm setting new records for myself in terms of numbers from a speed point of view," he said. He adds that winning headers is a point of pride, something he works on deliberately rather than relying on instinct alone.

"I don't know why people slow down after 30. I'm the opposite. I'm trying to do as much training as I can to stay as fit, ready and available as I can."

His message to younger players in the division is straightforward. "I see so many people get to their mid-20s and stop having that willingness to get better. I'm 34 now, I'm still trying to improve. You can make yourself a completely different footballer to what you were five or 10 years ago."

For Stevenage, having a leader of Piergianni's experience, durability and mentality anchoring their defence is a considerable asset as they look to establish themselves in League One. For the player himself, the journey from non-league pitches and a day job to PFA recognition in the third tier is, by any measure, one of the more remarkable careers in the division.

Frequently asked

How old is Carl Piergianni?
Carl Piergianni is 34 years old. He joined Stevenage in 2022 and has been one of their most consistent performers since.
When did Carl Piergianni make his EFL debut?
Piergianni made his EFL debut at the age of 27, after helping Salford City win promotion from the National League in 2019. Before that he spent much of the 2010s playing non-league football.
What awards has Carl Piergianni won at Stevenage?
Piergianni has won Stevenage's player of the season award in both 2023 and 2024. He also earned a place in the PFA League Two team of the season in 2022-23 and the PFA League One team of the season in 2023-24.