They are sexy. And it just rolls off the tongue. As coaches of runners, cyclists, and triathletes, we love chasing marginal gains to increase the performance of our athletes. But chasing marginal gains before developing foundational habits and routines is like tuning a race car before you know how to drive it. Long term, those habits will get you a lot farther than any 1% gain you can gey by smashing keytones every 8 minutes. So in this episode, the coaches break down the foundational items that make up 90-99% of your improvements, and explain who is best suited to start chasing marginal gains.  If we missed something, let us know in the comments! Takeaways Your body likes having a set sleep cycle. Nutrition is key; you can't out-exercise a bad diet. Daily movement beyond training hours is important. Consistency in training trumps all other factors. Stress management is vital for performance. Focus on foundational habits before marginal gains. Hydration is as important as nutrition. Sleep routines can significantly improve sleep quality. Small changes in nutrition can lead to big performance gains. Managing stress is crucial for optimal performance. Strength and flexibility are essential for longevity in sports. Injury prevention is linked to strength training and mobility. Building habits is more effective than seeking quick hacks. A clean and well-maintained bike enhances performance. Positioning on the bike can significantly impact efficiency. Focus on the fundamentals rather than marginal gains. Consistency in training leads to better results than sporadic efforts.    

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