In the realm of amateur endurance sports, the allure of marginal gains — those tiny, incremental improvements — can be tempting. They make a lot of sense for elite athletes and even highly competitive amateurs with years of chronological training experience. However, focusing on these minute enhancements without establishing solid foundational habits is akin to fine-tuning a race car before learning how to drive it.
From specialized supplements (some questionable) to cutting-edge equipment, athletes often chase these 1% improvements in hopes of gaining a competitive edge or finding a shortcut to the results they want without having to put in the work (the real reward). While marginal gains can provide that extra edge, they are most effective when built upon a strong foundation of consistent training, proper nutrition, adequate rest, and overall wellness. Without these fundamentals in place, you may be gaining 1% here and there, but you are leaving 80% on the table.
THE FOUNDATION: Key areas to build consistency in.
CONSISTENT SLEEP PATTERNS: Establishing and maintaining a regular sleep schedule is crucial for recovery and overall performance. This is where your body heals, grows, and cleans house. If you’re not sleeping enough or well, you’re wasting your money on those new super shoes.
BALANCED NUTRITION: Proper nutrition fuels the body and aids in recovery, making it a cornerstone of effective training. Providing the body with the building blocks it needs to repair the damage from training and bring the tissue back stronger is the key. Fuel the exercise you are doing. Not a ton more, and not a ton less.
DAILY MOVEMENT: Incorporating movement beyond structured training sessions helps maintain flexibility and prevent injuries. It also burns a few more calories and keeps you looser for your next training session. So don’t think that because you got in your hour before work, you have free reign to sit on your….glutes…the rest of the day. Walk, reach, bend, jump, dance, and do any extra controlled movement you can do. Stay capable!
STRESS MANAGEMENT: Managing stress is vital, as chronic stress can hinder recovery and performance. If you stay in a constant state of fight or flight, your body can take that stress the same way it takes a workout, which means more systemic fatigue. Did you have a particularly tough day? Go for those tough intervals to blow off some steam, but don’t expect peak performances.
HYDRATION: Staying adequately hydrated supports all bodily functions and enhances endurance. You can be fluid-dehydrated, and you can be electrolyte-depleted. Both bring about roughly the same symptoms (cramping, dizziness, brain fog, early fatigue). Maintaining a balance between the two gives you the best chance of having solid training sessions day after day. However, letting yourself fall behind can be catastrophic to your training quality and may even result in a trip to the medical tent.
STRENGTH AND FLEXIBILITY TRAINING: Regular strength training contributes to overall metabolic health, injury prevention, and long-term athletic development. It keeps you durable, mobile, and stable. It is also the number one thing you can do to boost your metabolism. The benefits are unmatched by any other form of exercise. Consider a gym membership or a set of dumbbells before you search the web for a new bike or lightweight wheelset.
Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching individuals and athletes all over the world since 2009. You can catch up with Dale @bpcperformance on IG, or listen to the Coaches on Couches Podcast. If you’d like to start your health or sports performance journey with BPC, visit Buildpeakcompete.com
By Dale Sanford, Performance Coach
