Marginal Gains – ALL the little things

Team Sky or Team Ineos as it is now talk about their Marginal Gains... well, put simply, that is "All the little things." I have done seminars on this and something I try to reiterate to athletes often!

In Triathlon, focus on what you can control... or control the controllables.

It is all the things, which you as an athlete can control, that have the potential to improve your performance.  This is not about getting necessarily stronger or more fit, it is about all the other things.  Obviously this carries over into general life as well.

So what can you control that might help your performance?

Well, here are some examples!

• Sleep
• Time management
• Attitude
• Recovery techniques
• When do you eat
• Equipment
• Skills

When you start to think about it...

there is A LOT OF THINGS.  I am not going to go through them all, but if you take the time it is worth.

How can you improve each of the above?

Sleep - oh how I love this one.  Do you go to bed on time?  Is your room cool enough?  Do you have a bedtime routine?  How long before going to bed do you switch your phone / tablet / computer off?  If you don't, then the simple reflex of flicking the screen up to read something, sets your brain off.

Time management - it sounds simple but it can be made oh so complicated.  Plan your days, plan your meals, when are you going to get your training done?  Set time aside for you... there is time... but you have to make it.  Can you get everything ready the night before to save time?  These are simple things but essential to help your performance.

Attitude - do you turn up at training with the right mindset?  Are you on the pool deck 5-10min early to loosen off?  Are you ready to start the bike session?  Do you roll into the turbo session as everyone else is already starting?  Are you affecting other athletes pre-session?  Do you set an example?

We can all set an example.

Take me as a coach.  I try to be there on time (I screwed up once this week - sorry, my fault).  I try and appear in a professional manner.  Dressed in F4L kit, well presented, session prepared, ready, equipment to hand.  I try to always start on a positive.  The session starts on time - remember: the race will start even if you are late.

Recovery technique - do you use a foam roller?  What about compression gear?  Perhaps you have specific recovery drink post training?  Do you do it every session.  Do you allow time to rest?  Do you actually rest on your rest days? When was the last time you had a massage?

Plan your eating!  Make sure you eat either plenty in advance of your training or soon enough after your training.  What are you eating (don't get too hung up on this - but keep it balanced).

Equipment - when did you last clean your bike?  No... when did YOU last clean your bike?  Its important to look after your equipment, check your swim goggles, do you have a spare pair, have you used them?  How fast can you change a puncture - practice.  All of these things make a difference.  If you puncture in transition just before a race, you won't be too stressed if you can change it in a couple of minutes.  But we have all seen the athlete running around, panicking when they have a flat on race morning.  Don't let that be you!

Skills - do you practice transition?  What about cornering on a bike, practicing dead turns, chasing to get on a pack (if you race draft legal)?  How about getting out the saddle going up hills?  Riding a bike is not just about how fit you are, down on the tri-bars... I have been doing triathlon since 1995 (I think) and I have yet to see a course that did not involve a corner!  What about setting out on the run at the right speed for a sprint race... do you practice that?

Control what you can control.