Marginal Gains Part 1
But for most amateur/part time athletes who have jobs, lives, families etc.. it doesn’t seem to make much sense to deep dive into rolling resistance and tyre pressures if getting that second swim session every week is thing of science fiction.
So Marginal Gains isn’t for most of us…
Or is it?
No, I’m not suggesting you product test all the massage oils on the market to find the most effective or begin weighing your shoes. But are there things you can do 1% better every day that may well lead to noticeable improvements?
Cue the example…
I’m a lot more time poor these days with family, work, an unexplained obsession with the grass in my garden. Consequently, those hour long S&C sessions have just fallen off the schedule. And it showed; more stiffness, loss of what little run form I had. So last year, I added some S&C and stretching into my morning routine. As the porridge cooks, I stretch and lunge and twist, and it works, I feel better for it, and I’ve no doubt I’m a better athlete because of it. I do it maybe 4/5 times a week, for 10 mins, it may not be the same as 3 hours of weights and gym work, but it’s a whole lot better than nothing and I do it when I normally stare at the porridge or out the window (at the grass), so nothing else misses out for me to do it.
This is definitely not a major gain, it’s as marginal as it comes, but the key is, it’s doable and easy fit into my routine, which is makes it easy to turn into a habit.
So maybe there’s something you used to do, or wished you could do and despite all the good intentions just can’t get to, or maybe there’s some bad habits you’ve fallen into, take a step back and look, what small thing could you do better? Not brilliant; let’s just work with better!
Can’t think of anything? Don’t worry; Comeragh Coaching has you covered.
Here’s 5 marginal gains that I think anyone would benefit from! Maybe you could try one or two of them;
1. Drink More Water. Are you hydrated enough, I’m willing to bet you’re not! It could be as simple as drinking an extra pint of water in the evening as you relax on the couch. Or bringing a water bottle to work with you and refilling it a couple of times. That’s about as basic as it gets!! No Excuses!!
2. Sleep More. 15 mins more is all I ask, 15 mins is nothing; unless you’ve just discovered Sopranos, there’s no boxset you can’t cut off 15 mins earlier!! That’s nearly 2 hours extra a week!! Do it! You can thank me later!
3. Do some own weight exercises! 5 mins of lunges, squats, planks, burpees and single leg deadlifts. 3 times a week, that’s 15 minutes, or the same time it takes to queue for that day overpriced coffee at the local Arthouse Coffee Shop!!
4. Make one Treat Change. Take one thing you know you probably shouldn’t
be eating, just one, and replace it with a piece of fruit. Don’t change your entire diet, just take one thing, that toffee yumnut or those custard creams (guilty) and replace it with an apple or some grapes or some pineapple!!
5. Put down the phone. This is one for us all!! I’m writing this on my phone; you’re probably reading it on your phone. Every phone logs your time on it; go on, have a look, how much are you on?? Is there something else you could be doing if you even took 5 mins a day off this!! That’s 35 mins a week; and trust me when I tell you, you can get a serious turbo or run in; in 35 mins!!
These are just small changes we all could make; small changes but when all combined together, they will make you healthier and happier and dare I say it; a faster triathlete!!! For very little investment or effort.
Sometimes it’s the easiest things that we overlook and focus on the big things. Maybe take a leaf from Sir Dave’s book, and look at the marginals!!
Or if you want some more marginal or maybe some major gains, why don't you give Comeragh Coaching a try.
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