Purple Patch Podcast: Recent Episodes
Matt Dixon
Author and Triathlon Coach, Matt Dixon, will empower and educate you to integrate sport into life in order to reach your athletic potential because, it is through the lens of athletic potential, that you reach your human potential.
In addition to topics such as planning your fitness into a time-starved life, the show will provide in-depth interviews, advice, and insight into optimizing your health, work, and life performance, along with the critical habits and approaches that facilitate the success of some of the world's top performers across many disciplines.
In this episode, IRONMAN Master Coach Matt Dixon and Purple Patch Fitness Coach Max Gering discuss the Purple Patch coaching program, emphasizing the importance of flexibility, personalization, and community in achieving long-term athletic success. They highlight the success of their tri-squad program, which has helped over 1,500 athletes qualify for World Championships and boasts an average athlete duration of 29 months. Key elements include adaptable training plans, regular check-ins, and coaching consultations. The program also leverages community support through the Purple Patch hub, live events, and video coaching sessions. Metrics show high satisfaction and retention rates, with 98% of departing athletes considering rejoining.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
On this episode, IRONMAN Master Coach Matt Dixon hosts a re-airing of a fireside chat with Vincent Luis and Paula Findlay, two top Professional Triathletes, at the Purple Patch Performance Center in San Francisco. The Night of Champions event supports the Challenged Athletes Foundation, which provides opportunities for individuals with physical challenges. Vincent and Paula discuss their journeys, handling pressure, and adversity. Vincent shares his experiences at the Olympics, including his struggles and the resilience he demonstrated. Paula talks about her career, including her success at Daytona and her plans for future races. Both emphasize the importance of coaching and mentorship in their careers. The event raised $14,000 for the Challenge Athletes Foundation.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Purple Patch and Episode Resources
DONATE TO CHALLENGED ATHLETES FOUNDATION HERE: https://give.challengedathletes.org/index.cfm?fuseaction=donordrive.event&eventID=570
Challenges Athletes Foundation:
website - challengedathletes.org
Instagram - @cafoundation
T100:
website - t100triathlon.com
Instagram - @t100triathlon
Vincent Luis: Instagram - @vincentluistri
Paula Findlay: Instagram - @paula_findlay
Bob Babbitt: Instagram - @babbittville
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
Welcome to the Purple Patch Podcast! On this episode, IRONMAN Master Coach Matt Dixon and Purple Patch Fitness Coach Max Gering discuss the case of David, a 52-year-old father and IRONMAN aspirant with limited training time. David's initial marathon training was rigid and stressful, affecting his family life. The team at Purple Patch adapted his training to a dynamic, flexible schedule, focusing on hydration, sleep, and post-workout fueling. They deferred his Ironman to five months later, allowing him to build a performance base. David's training included a mix of strength, running, and biking, with key sessions planned in advance. He successfully completed his IRONMAN in 12 hours, demonstrating the effectiveness of their integrated approach.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
Welcome to the Purple Patch Podcast! On this episode, IRONMAN Master Coach Matt Dixon discusses the importance of Rate of Perceived Effort (RPE) in endurance sports, emphasizing its role in training and racing. He explains that RPE, influenced by factors like muscle fatigue and psychological stress, is a subjective rating of effort that complements metrics. Dixon highlights common mistakes, such as over-reliance on data, and advocates for developing self-awareness through regular self-assessment. He suggests practical exercises like blind intervals and long runs to enhance RPE skills. Dixon also notes that RPE is crucial in life beyond sports, aiding in stress management and performance optimization.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Welcome to the Purple Patch Podcast! On this episode, IRONMAN Master Coach Matt Dixon and Purple Patch Fitness Coach Max Gering discuss lessons from Purple Patch Pros for racing success. They emphasize tailored training programs and the importance of mental resilience. Key stories include Sam Appleton's overcoming illness to achieve a top-six finish, Sarah Piampiano's resilience after a poor swim, and Meredith Kessler's improved bike performance through terrain management. They highlight the importance of post-workout fueling, smart pacing, and mindset. Examples like Jesse Thomas's Ironman win and Tim Reed's mindset shift illustrate the value of staying present and adaptable. The podcast aims to help athletes integrate sport into life and achieve their potential.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
Welcome to the Purple Patch Podcast! On today’s episode, IRONMAN Master Coach Matt Dixon, host of the Purple Patch Podcast, discusses a special episode featuring a re-screening of the Triathlon Therapy Podcast with former Pro Triathletes Tim Reed and Sam Appleton. Dixon reflects on his coaching journey with Reed and Appleton, emphasizing the importance of health, mindset, and adaptability. He highlights the significance of integrating training into daily life, the value of perceived exertion over data, and the need for athletes to focus on fundamentals like sleep and recovery. The conversation also touches on the challenges of coaching multiple athletes and the importance of balancing professional and personal life.
Purple Patch and Episode Resources
Follow Triathlon Therapy Podcast:
Spotify: https://open.spotify.com/show/7F0bGUuoCLjJRk7vVEgnpb
Apple Podcasts: https://podcasts.apple.com/au/podcast/triathlon-therapy/id1671702582
Instagram: https://www.instagram.com/triathlon_therapy_podcast/
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
Welcome to the Purple Patch Podcast! In this episode, IRONMAN Master Coach Matt Dixon discusses strategies for performing well in hot and humid conditions. He emphasizes the importance of heat training, which increases plasma volume and sweat rates, enhancing the body's cooling mechanisms. Key strategies include avoiding pre-race fatigue, adapting pacing plans, and using hydration and cooling techniques. Dixon recommends sauna or steam room sessions post-workout to boost plasma volume and suggests practical tips like choosing light, breathable race apparel and using cooling sleeves. He also highlights the importance of smart hydration and walk breaks to manage overheating. Dixon encourages athletes to integrate these methods into their training to improve overall performance in all conditions.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Purple Patch and Episode Resources
Heat Prep Checklist: https://www.purplepatchfitness.com/freetrainingtips/how-to-race-effectively-in-hot-and-humid-conditions
Heat Acclamation Training: Heat Prep Checklist: https://www.purplepatchfitness.com/freetrainingtips/improve-triathlon-performance-in-the-heat-with-the-sauna-protocol-heat-acclimation-training
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
Welcome to the Purple Patch Podcast! IRONMAN Master Coach Matt Dixon hosts a roundtable discussion with three Purple Patch coaches—Brad Hunter, Nancy Clarke, and Max Gering—on race preparation. They discuss the importance of taper, emphasizing energy conservation and maintaining some intensity. They highlight the need for a structured approach to race week, including planning and reducing cognitive load. The conversation also covers mindset, the significance of defining success beyond just time, and the importance of staying present and managing emotions during races. They stress the value of post-race reflection to learn and grow, regardless of the outcome. The session underscores the team's collaborative approach to coaching and the individualized needs of athletes.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Show Resources:
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
Welcome to the Purple Patch Podcast! On this episode, IRONMAN Master Coach Matt Dixon, host of the Purple Patch Podcast, discusses the Win Cycle program, designed to help leaders and teams achieve consistent performance. He emphasizes the importance of "nailing the basics" for high performance, drawing from his experience coaching elite triathletes. Dixon highlights key habits, such as the "Sunday Special" for reflection and planning, consistent fueling after training, adequate sleep, and regular strength training. He criticizes performance trends lacking a scientific basis, such as blood type diets and bioresonance devices, and warns against the OMAD diet for its nutrient gaps and energy instability. Dixon advocates for a simple, science-backed approach to build a performance-based layer for sustained high performance.
Resources
Purple Patch and Episode Resources
Learn more about Gwendolyn Bounds and her book, “Not Too Late: The Power of Pushing Limits at Any Age” at: www.gwendolynbounds.com
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
Welcome to the Purple Patch Podcast!
In this episode, IRONMAN Master Coach Matt Dixon Interviews Scot Davis, a Purple Patch Athlete and Chief Operating Officer at Crow Holdings, who completed the World Marathon Challenge, running seven marathons in seven days across seven continents. His journey began after caring for his mother with pancreatic cancer. Initially training with a previous coach, he transitioned to Purple Patch Fitness Coach Will Turner, who reduced his running volume and introduced multi-sport training. Despite challenges like illness and extreme conditions, Scot completed the challenge, setting a world record for the shortest duration. Post-challenge, he aims to run 52 marathons in a year. Scot emphasized the importance of a strong support system and mental resilience.
Dixon outlines the episode's focus on Scot's preparation, mindset, and the lessons learned from completing the World Marathon Challenge. Scot's transition to training with Coach Will Turner focuses on multi-sport, strength training, and nutrition. Scot discusses the physical toll of high-volume training and the importance of rest and recovery.
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
Welcome to the Purple Patch Podcast! IRONMAN Master Coach Matt Dixon interviews Stephanie Go, a busy Doctor and Mother, shares her journey as a Purple Patch Athlete, emphasizing the importance of consistency and efficiency in training. Despite a demanding schedule, she achieved significant success in 2024, including qualifying for the Hawaii IRONMAN and the World Championship in New Zealand. Stephanie's training averaged just over six hours per week, with only two weeks exceeding 10 hours. She highlights the importance of proper nutrition, sleep, and recovery, and the support from the Purple Patch Community. She advises others to commit to oneself and leverage expert guidance for practical training.
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
IRONMAN Master Coach Matt Dixon hosts Gwendolyn Bounds, author of "Not Too Late," on the Purple Patch podcast as part of the Win Cycle series, which focuses on performance in various aspects of life. Alongside Purple Patch Fitness Co-Founder Kelli McMaster, Gwendolyn shares her journey from an unathletic childhood to becoming a competitive Spartan racer in her 40s. She emphasizes the importance of mindset, commitment, and breaking routines.
Gwendolyn discusses the transformative power of obstacle course racing, which improved her health, work performance, and overall life satisfaction. She highlights the significance of community and coaching in her journey. The conversation also touches on the benefits of integrating physical challenges into one's life, regardless of age or current fitness level.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Purple Patch and Episode Resources
Learn more about Gwendolyn Bounds and her book, “Not Too Late: The Power of Pushing Limits at Any Age” at: www.gwendolynbounds.com
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
IRONMAN Master Coach Matt Dixon and Purple Patch Coach Max Gering discuss the ARC process: Assess, Reflect, and Check-in. This methodology is integral to the Purple Patch coaching model, emphasizing reflection to drive action and improve performance. They highlight the importance of understanding one's "why" and assessing progress objectively, both in training and life. The conversation underscores the need for intentionality in training, avoiding the "more is better" mindset, and the value of course correction. They also stress the significance of reflection in maintaining motivation, clarity, and commitment and encourage athletes to seek help when needed.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Purple Patch and Episode Resources
Train Smarter, Race Faster: IRONMAN & IM 70.3 Success in 8-12 Hours Per Week
https://youtu.be/T7RFaM25gVo
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
IRONMAN Master Coach Matt Dixon hosts the Purple Patch Podcast, focusing on integrating sport into busy lives and overcoming performance anxiety. He introduces a free webinar on preparing for triathlons with limited time, emphasizing the importance of mindset. Dixon shares a case study of an athlete named Kate, who experienced self-doubt and underperformance due to outcome anxiety. He outlines five strategies to manage fear and self-doubt: reframing fear as a challenge, focusing on the process rather than outcomes, using stress as fuel, building exposure tolerance, and separating thoughts from identity. Dixon encourages athletes to embrace discomfort and train their minds for resilience.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com
Purple Patch and Episode Resources
Join Matt Dixon for a FREE Webinar:
go.purplepatchfitness.com/trainsmarter
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
IRONMAN Master Coach Matt Dixon and Purple Patch Coach Max Gering discuss the importance of strategic training for IRONMAN and half IRONMAN races, emphasizing that 8-12 hours of training per week can be optimized for performance. They highlight common mistakes athletes make, such as neglecting strength training, ramping up training too quickly, and failing to increase calorie intake as training volume increases. They stress the importance of maintaining a balanced approach, including proper nutrition, hydration, and recovery. Max also underscores the need for athletes to have fun and maintain a positive mindset, suggesting that enjoying the journey is crucial for long-term success and performance.
Max raises the issue of athletes forgetting to have fun as they ramp up their training. Dixon shares a story about an athlete who significantly improved her performance by increasing her calorie intake, highlighting the impact of proper fueling. Together, they share reflections on what Purple Patch has been focusing on with it’s Athletes over the last few months, along with telling advice on common mistakes to avoid in preparation for this season.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Purple Patch and Episode Resources
Join Matt Dixon for a FREE Webinar
go.purplepatchfitness.com/trainsmarter
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
IRONMAN Master Coach Matt Dixon introduces a new direction for the Purple Patch podcast, focusing on performance in life and work rather than just triathlon. He emphasizes the value of getting out of one's comfort zone, termed "win cycle," and how it applies to both athletes and professionals. Dixon shares stories of clients like Ben Cooper and Carmel Galvin who improved their lives and leadership skills through physical challenges. He outlines ten reasons why business leaders should take on physical challenges, including leading by example, fostering resilience, and enhancing team dynamics. Dixon also highlights the benefits of coaching for accountability and growth.
Matt Dixon introduces the new direction of the Purple Patch podcast, focusing on performance in life and work rather than just triathlon. Matt Dixon explains the "Win Cycle" concept, a high-performance corporate program inspired by principles used for world-class athletes. He Announces that the podcast will now feature "Win Cycle" episodes once a month, focusing on broader performance topics like leadership, business, and longevity.
Purple Patch and Episode Resources
Join Matt Dixon for a FREE Webinar
go.purplepatchfitness.com/trainsmarter
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
Matt Dixon hosts the Purple Patch Podcast from the Hawaii IRONMAN training camp, featuring Susie Orcutt, a busy Mother and Physician's Assistant from Atlanta. Susie discusses her journey with Purple Patch, highlighting her coaching relationship with Nancy Clark and the challenges they faced initially. Susie emphasizes the importance of communication and trust in coaching, noting her significant improvements in performance, including winning her age group in an IRONMAN 70.3 and improving her rankings at the 70.3 World Championships. She also credits the team environment and the bike classes for her growth, particularly in bike handling and fueling strategies. Susie advises athletes to define their goals and be open to feedback clearly.
Susie explains her decision to join Purple Patch after outgrowing her previous coaching relationship, focusing on longevity and avoiding injuries. Susie's journey involved multiple conversations with different coaches to find the right fit, emphasizing the importance of finding a coach who sees potential in her. The relationship evolved, with Susie learning to adjust workouts based on her feelings and not just metrics, fostering a more holistic approach to training.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Ready to book a consultation with Purple patch? Sign up: https://www.purplepatchfitness.com/coachingconsult
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
A fresh new format featuring a coaching conversation with Host Matt Dixon and Co-Host Max Gering. This Valentine’s Day, we explore how athletes can integrate sport into life in a way that strengthens relationships rather than strains them—because true performance isn’t just about results, it’s about the bigger picture. IRONMAN Master Coach Matt Dixon and Purple Patch Coach Max Gering discuss the importance of integrating sport into life sustainably, especially for athletes with busy schedules. They emphasize the need for effective training that fits within one's life, rather than overloading with long rides every weekend. They highlight the significance of communication with partners and family, planning together, and ensuring sport enhances life rather than compromising it. Practical tips include the "Sunday special" for reflection and planning, and making training a family activity. They stress that consistent, effective training over time leads to better performance and overall well-being, rather than focusing solely on training hours.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Ready to book a consultation with Purple patch? Sign up: https://www.purplepatchfitness.com/coachingconsult
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
IRONMAN Master Coach Matt Dixon interviews Panos Kakoullis, a long-time Purple Patch athlete, at the Hawaii IRONMAN training camp. From Boardroom to Finish Line—Listen to Panos Kakoullis on Balancing High-Stakes Leadership with Elite-Level Endurance Performance. Panos shares his Greek Cypriot background, growing up above a fish and chip shop, and his journey from becoming an accountant, later Senior Partner at Deloitte to CFO at Rolls Royce. He discusses his transition from powerlifting to endurance sports, influenced by his wife, and his 16 IRONMAN completions. Panos emphasizes the importance of consistency, recovery, and integrating sport into life. He highlights the role of curiosity, growth mindset, and releasing mental weight in his success. Looking ahead, he plans more marathons and a cycling trip across Italy.
Panos reflects on the challenges and successes in his professional life, including the importance of integrating sport into his busy schedule. Panos recounts how he and his wife decided to do a marathon and then a triathlon, despite initially swearing never to do an IRONMAN. He emphasizes the importance of consistency over heroism and the need to prioritize recovery and nutrition. Matt and Panos wrap up the conversation, with Matt expressing his admiration for Panos' journey and achievements
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Ready to book a consultation with Purple patch? Sign up: https://www.purplepatchfitness.com/coachingconsult
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
IRONMAN Master Coach Matt Dixon concludes a four-part series on winning at triathlon in 2025, emphasizing the importance of defining success, embracing the journey, and adopting a high-flex integration mindset. He highlights key strategies such as choosing races that align with strengths and weaknesses, avoiding common pitfalls like under-fueling and over-reliance on FTP, and prioritizing sleep and consistent strength training. Dixon also shares insights from a Purple Patch athlete, Dave Pray, who emphasizes the broader impact of endurance sports on health and longevity. Dixon explains how Pray and his focus on cycling and participation in the Purple Patch program has fueled his success and performance in triathlon and life. He emphasizes the importance of a high VO2 max for longevity and health, and how his training and social life are intertwined.
Matt Dixon explains the importance of defining success and embracing the journey, emphasizing that athletes should not live to race but live through the process. Matt Dixon advises athletes to choose races that align with their strengths and weaknesses, rather than just selecting races based on location or convenience. He lists 10 common pitfalls that athletes make, starting with the check-the-box mindset and the obsession with outcomes. The episode concludes with a call to action for listeners to apply these lessons and engage with the Purple Patch community.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Ready to book a consultation with Purple patch? Sign up: https://www.purplepatchfitness.com/coachingconsult
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
In Part 3 of Beyond the Finish Line: Winning as a Triathlete in 2025, IRONMAN Master Coach Matt Dixon from Purple Patch Fitness discusses his high-performance coaching approach, emphasizing a team-based methodology that has helped over 1,500 athletes qualify for world championships. Their coaching includes remote sessions with real-time feedback and ongoing education. Dixon outlines five principles for success: focusing on daily actions rather than outcomes, keeping things simple, responding proactively to challenges, reflecting regularly, and building a supportive team. He uses Stuart, an athlete with ambitious goals, as a case study to illustrate these principles, highlighting Stuart's resilience and adaptability in the face of life's challenges, eventually placing at a podium in triathlon.
Apply the five principles discussed (being results-driven but process-focused, keeping things simple, responding vs reacting, practicing reflection, and building a support team) to your own athletic journey in 2025. Matt Dixon explains that great success often comes from what is removed rather than added, emphasizing the importance of simplicity. Matt Dixon discusses the importance of responding proactively to challenges rather than reacting impulsively. He also reviews the cycle of the Purple Patch Method.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Ready to book a consultation with Purple patch? Sign up: https://www.purplepatchfitness.com/coachingconsult
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
In part two of a four-part series on winning at triathlon in 2025 IRONMAN Master Coach Matt Dixon outlines Purple Patch's coaching offerings, including individual coaching and the tri squad program. He discusses the Purple Patch coaching model for triathletes, emphasizing a smart mindset and practical strategies for performance improvement. He outlines the training phases: off-season (October-December), pre-season (January-March), build phase (April-June), and race-specific (July-December). Dixon advises a preparatory mindset in pre-season, focusing on winning workouts and building foundational fitness. He recommends a three-week training block structure, balancing key sessions with supporting workouts, and integrating strength training. Dixon stresses the importance of life balance, flexibility, and the optimization mindset to avoid burnout and ensure long-term success.
Dixon asks listeners to Reflect on your actions for Q1, including tackling a weakness, leveraging a strength, and refining a baseline habit. Adopt a preparatory mindset for the first 6 weeks, focusing on winning workouts and building supporting habits. Structure your training in 3-week cycles, with the first two weeks being challenging and the third week being a transition week with lighter load. Identify your key sessions for the week and build your training around them, incorporating strength training and supporting workouts.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Ready to book a consultation with Purple patch? Sign up: https://www.purplepatchfitness.com/coachingconsult
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
IRONMAN Master Coach Matt Dixon introduces a four-part series on winning at triathlon in 2025, emphasizing personalized performance improvement. He outlines Purple Patch's coaching offerings, including individual coaching and the tri squad program. Dixon shares a case study of an athlete named Sam, detailing her goals, strengths, and weaknesses, and the three-pronged approach to her training: a swim project, a bike booster project, and a nutrition project. Sam's success in 2024 included improved swimming, stronger cycling, and faster running. Dixon encourages listeners to adopt an optimization mindset, focus on strengths, address weaknesses, and maintain supportive habits for sustainable high performance.
He emphasizes the importance of defining what "winning" means for each listener. Using Sam’s example, Dixon emphasizes the importance of understanding the broader context of an athlete's life, including family, work, and social connections. He explains the practical steps taken to implement these projects, including recruiting a buddy for swimming and incorporating group rides for bike training. Matt highlights the importance of maintaining social connections and community support during the training process. He encourages listeners to reflect on their current state, identify strengths and weaknesses, and commit to clear, actionable goals.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
IRONMAN Master Coach Matt Dixon, host of the Purple Patch Podcast, outlines the mission for 2025, emphasizing the importance of setting clear goals and maintaining a high-performance mindset. He introduces a four-part series, "Winning in Triathlon 2025," focusing on training strategies and mindset. Dixon shares his coaching philosophy, which includes setting a vision, planning priorities, executing with accountability, and reflecting on progress. He advises athletes to focus on strength training, conversational running, and technique in swimming during January. Dixon also highlights the importance of alignment between coach and athlete, ensuring clarity and commitment to long-term success.
He explains the importance of the word "winning" in the context of personal growth and achieving success beyond just race outcomes. He shares his passion for developing high performers and world champions, emphasizing the broader impact of coaching on athletes' lives beyond sport. Matt explains the four pillars of the Purple Patch methodology: smart training, strength and conditioning, high-quality nutrition, and recovery. Matt describes the infinity loop model, which consists of four main components: vision, planning, execution, and reflection.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
Welcome to the Purple Patch Podcast!
On this episode IRONMAN Master Coach Matt Dixon highlights the achievements of Purple Patch in 2024, including qualifying over 50 athletes for world championships with an average weekly training of 10.6 hours, and 30 athletes for the Boston Marathon using a multi-sport approach. The organization also launched a leadership program, added new team members, and introduced the Performance Hub for better community engagement. Key events included a fundraiser for the Challenged Athletes Foundation, a team race in Santa Cruz, and transformative camps in Hawaii, Napa, and Greenville. Notable athlete achievements featured Jeff Dolan and Susie Orca qualifying for multiple world championships, and Jake, CEO of Fellow Products, excelling in various endurance events.
Dixon sets the stage for a fun and reflective episode, highlighting 24 key things that happened to Purple Patch in 2024. He emphasizes the importance of reflection for high performers and the lessons learned throughout the year. Matt shares his personal reflections as the leader at Purple Patch, discussing the organization's accomplishments and challenges. He encourages listeners to start planning their performance goals for 2025 and mentions the proven coaching programs available at Purple Patch. Matt Dixon reflects on the history of Purple Patch pros, highlighting the journey from coaching professional athletes to developing a high-performance culture.
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
Matt Dixon from Purple Patch Coaching emphasizes the importance of a holistic approach to performance, aiming for success beyond just race goals. He discusses the need for athletes to define their vision of success, align with their coaches, and create a roadmap for their goals for 2025. Dixon introduces the concept of a two-to-three-day performance retreat, focusing on education, workshops, and activities like hiking and kayaking. He also highlights the importance of foundational habits such as proper eating, sleep, and hydration. Dixon encourages listeners to start these habits now to ensure a smooth transition into the new year and maximize their performance journey.
He reiterates the importance of vision, road mapping, and foundational habits for achieving breakthrough performance in 2025. Matt encourages athletes to build their technique and skills to set the tone for the upcoming year. IRONMAN Master Coach Matt Dixon shares an example of a time-starved CEO who wanted to train for a marathon but needed a broader perspective on performance
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
IRONMAN Master Coach Matt Dixon discusses Purple Patch's Black Friday deal, offering a 50% discount on the first month of the Tri Squad program with a 30-day money-back guarantee. He emphasizes the importance of maintaining performance during the holidays while enjoying family time. Dixon advises prioritizing key work and training sessions, integrating them into daily life, and allowing flexibility in exercise modalities. He stresses the importance of not regressing, maintaining critical habits like hydration and sleep, and being creative with workouts. Dixon also highlights the need for a re-entry plan post-holidays to avoid stress and ensure a smooth transition back to regular routines.
In today’s podcast, listers can learn to establish a Sunday Special planning routine before and after the holidays to get organized. Ramp back into training and work gradually after the holidays, rather than trying to catch up. Build a "buffet" of flexible training options to do during the holidays based on available time and access.
Matt Dixon sets the stage for the holiday guide, acknowledging the challenges of maintaining training consistency during the holidays. He aims to reduce anxiety and frustration by providing actionable strategies to balance training and holiday enjoyment. The guide is divided into three parts: mindset, planning, and actionable tips. Matt emphasizes the importance of embracing and enjoying the holidays while maintaining performance.
Episode Timecodes:
00-2:42 Black Friday Deal
2:42-3:08 Podcast Introduction
3:08-13:23 Defining mindset pieces
13:23-26:29 Life Performance Tips
26:48-36:32 Practical elements of Training and Performance Habits
BLACK FRIDAY SPECIAL OFFER
Join our Purple Patch Tri Squad for just $75 (half off!)
Here's how:
-
Visit purplepatchfitness.com/squad
-
Select a Monthly membership
-
Use the code BLACKFRIDAY24 at checkout for 50% off your first month of training
Offer valid through November 30, 2024.
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
Welcome to the Purple Patch Podcast!
Matt Dixon and Scott Tindal discuss the evolving landscape of nutrition in endurance sports, particularly in IRONMAN Triathlon. Scott, co-founder of Fuelin, talks about establishing a foundation of healthy eating habits, including 6-9 servings of vegetables per day, 2 pieces of fruit, and appropriate protein intake (1-2 grams per pound of body weight). Focus on sleep quality and aim for 7-9 hours of time in bed per night. Increase daily movement and non-exercise activity, not just relying on structured workouts. They also mention in the off-season to consider stress management techniques and finding the right balance of productive stress. Follow IRONMAN Master Coach Matt Dixon as he discusses the latest nutrition and fitness trends.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com
Episode Timestamps:
00:00-2:43 Introduction
2:50-50:00 Meat and Potatoes
Episode Timestamps:
00:00-02:46
2:50-End
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
BLACK FRIDAY SPECIAL OFFER
Join our Purple Patch Tri Squad for just $75 (half off!)
Here's how:
-
Visit purplepatchfitness.com/squad
-
Select a Monthly membership
-
Use the code BLACKFRIDAY24 at checkout for 50% off your first month of training
Offer valid through November 30, 2024.
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
00:00
I'm Matt Dixon, and welcome to the purple patch podcast. The mission of purple patch is to empower and educate every human being to reach their athletic potential. Through the lens of athletic potential, you reach your human potential. The purpose of this podcast is to help time starved people everywhere integrate sport into life.
00:29
Welcome to the purple patch podcast, as ever your host Matt Dixon, and today we are on part two of our coaches, conversations with Scott Tindal. Scott is the co founder of fueling, one of the preeminent influences in how athletes are fueling and hydrating their races across all endurance sports. And Scott is a pretty much a regular on the show now, and today, we're going to get back down to basics a little bit, because we're ending the year and we're all looking forward, looking to up level over the course of the coming year. And I thought would be fun to have Scott's perspective across three main areas. Number one, if you're an athlete seeking to up level your performance, what can you be doing right now to lay the foundation as it relates to eating and, as you'll find out sleeping as well. The second category I want to jump into is to gain Scott's advice and some simple application on what you should do if you are really focused on improving your body composition, some of the ABCs of that. And it turns out that you've got a lot of control on how to improve the area. And then finally, what is for Scott's perspective as it relates to longevity, making sure you're setting yourself up for the best quality of life for the years ahead. We straight outside of nutrition. There we talk about movement, sleep, stress reduction, and some key habits around both your eating and your daily hydration. It's fun packed. It's a coach's conversation, and it's really insightful. I think you're going to enjoy it. And so without further ado, I'm going to give you Scott dinner. But one small note as well, if you want to find out more about fueling, simply head to fueling.com/purple.
02:16
Patch, the team are always ready to reach out and help with any of your needs, you can also find all of the information on purple patch programming at purple patch fitness.com and if you want to have a direct connect to the team at fuel in or if you want to reach out to us directly and extend the conversation, simply ping us an email info@purplepatchfitness.com
02:36
We'll be delighted to set up a complimentary consultation. But without further ado, I give you. Scott Tindal, it is time for the meat and potatoes.
02:50
It is the meat and potatoes. So here's a question for you. Are you an athlete that is looking ahead to next year and thinking, I want to take my performance to the next level? Or perhaps you're someone that really wants to improve your body composition, or, Further still, he's someone that wants to build a platform of daily energy where you want to set yourself up for a high quality of life for the years ahead, if you're any one of those people, or perhaps all three. And then this is the show for you, because I've welcomed back my guest. I would call him my master guest, because he's been on the show so much now. Scott Tindal from fuel in welcome Scotty. Matty, good to see you again. Last week, we had a nice chat about uh Kona and some broader perspectives on triathlon. Now we're going to expand our horizons a little bit, and I want to have some common advice as we start to enter into the end of the year, and most people are looking ahead. They're getting ready to commit to their New Year's resolutions and all of that stuff. But I want to get some general advice for you, and I'm going to go just very simply with three questions of, what should we focus on if you're an athlete, if you're looking for body composition changes, if you're looking for improving your longevity and daily quality of life and what you bring to your role, or anything that's important to you. Very, very simple stuff, really practical guidance and advice and and I will say, before we dive into this, we talked a lot in last week's show about fueling. We talked a lot about athletics, race fueling. Some observations around Kona. If you guys missed that show, I really recommend you go back. It was a treasure trove of perspective and and really interesting insights. Today, we're going to get a little bit more practical and and really rip the meat off the bone, as it were. And I want to start with talking about the athlete first and and let's
04:46
let most athletes at this phase of the year are in what we call off season, so it's a far away in the horizon that their race goals and their start lines are their training demands.
05:00
Levels are much lower. Specificity is actually probably lower. So far as not really training race specificity right now, they're doing a lot of foundational work. So as a nutritionist, what would be your recommendation for athletes thinking about charting their journey for higher performance. What should they be focusing on right now, in terms of eating, fueling, supporting training, demands, hydration, how should they an athlete think about it? Because most of them stop thinking about it. Yeah, I think it's a really good question. And actually probably for all three problems that you described at the start, my answer would probably be very similar, actually, but we can get into the nitty gritty of that. I mean, firstly, I think, reflect on what's happened in the season past, yeah, with either yourself or with your coach or with your team around you, and say, Well, where do we do well, where do we not go? Well, take the army Schwarzenegger approach. Cut, cut your pants off at the knees so you can see your calves at every opportunity and say, Well, this is my weakness. How am I going to develop that weakness to become a strength? And so, okay, you're that high perform, that athlete who wants high performance. Where was the high performance missing? Where are you going to direct your efforts to maybe you weren't strong enough. Okay, so what is the big picture of the macro cycle of the next 12 months look like? What's the overarching goal for that? And that's, you know, going to be a discussion. And then how does things, obviously, specifically, how does nutrition fit with that? If you need to build muscle because you're a bit weaker, then your calorie intake is going to be really important. You have to be in a caloric surplus. You have to be manipulating your protein and certainly your carbohydrates around your training to maximize the impact of that. So just want to pause that, because I think that's really important. If weakness, if general weakness, is an area to attack and you want to build strength. It's not just about going to the gym. It's not just about training. There is a nutritional component that are critical. You need to be in a surplus. I want to double underline that. So just just explain what this and then when you say manipulating protein, what do you mean by that practical? So, yeah, I mean and again, why? Even from a training perspective, I would counter that and say it's not just about lifting weights. It's it's lifting weights with a purpose, yes, with an intensity. It's with a focus. So, you know, if you want to have hypertrophy, there's a certain rep range, there's a certain set range, there's a certain rest period that you need to be focusing on. And everyone's so worried I'm going to get bulky, it's like, Oh, come on. Like, yeah, even if you did get a bit bulky, is that going to be the worst thing for you at the start of the off season, probably, you know, every triathlete or insurance athlete throughout the year is most likely, as you highlighted last week. You know, I've shrunk,
07:52
you will most likely either maintain your lean mass or probably potentially lose a little bit as the season goes Yeah. So don't be too paranoid about that. Look, in terms of structuring overall calorie intake is probably the most important thing, overall protein intake, in terms of across the 24 hours and the weeks and the months, is going to be super important. Same with carbohydrate intake, positioning it around your training. Yes, it's important. It's probably not the most important thing, not nearly as as important as with endurance training. That's pretty clear from what we're seeing the duration of the training sessions. Yeah, for most lifting sessions, you're not going to need to eat anything during this session, certainly taking in something before thinking about that, not going in faster. Again. It's not equivocal.
08:42
It doesn't mean you, everyone, will benefit from eating something going into training. However, the research supports, and certainly there's a correlation, if you do eat before a strength session, and this is certainly our philosophy at fuel in, eat something before, don't go in fasted. More likely you'll push more weight and you'll do more repetitions. What does that equate to? Probably better results
09:06
afterwards, making sure you're not you know, done to admit and fasting in and around strength training, if you want to again, increase strength and power and size, because if you neglect your body of fuel, protein, fat and carbohydrates, and obviously, total, that's total calories, then you won't get the results you need. So I think having a plan around a plan, you've got your training plan, you should have a nutrition plan. And I think again, I say this time and time again, I always laugh, off season, pre season, whatever you want to call it, oh, I don't need, I don't need nutrition plan. Are you going to eat? Isn't it easier to not have to think about the way in which you're eating and just follow a plan, much like you would with a training plan? Surely, that's just an easy way. We've got a.
10:00
Lot going on in our lives. Reduce the, you know, the guesswork, eliminate the decision paralysis, just get on with it. What's the one thing I'll say? And I was talking to Jonathan co founder about this, and it's, or I always go back to it. It's like, everyone wants this sexy approach to, like everything, and it's like, eat, well, eat with purpose. Train, well, train with purpose. Sleep, well, sleep with purpose. Like habit development, yeah, it's just not that cool, yeah, and it takes effort. You've got to be consistent with it to get the results. But when we see athletes do all those three things really well, you know, what happens? Great results. They improve. Yeah, it's, it's true. I want to broaden your horizon a little bit outside of, we went down the rabbit hole of of, you know, strength and building muscle. About a year ago, we had a conversation you had you said something really interesting for the athlete right now. You just talked about, there's so much stuff to be thinking about
11:09
in the middle of the season when an athlete is training for a race in the midst, by the way, because most of our listeners are time starved amateurs of life carrying on. They have this looming deadline. Training is at its highest intensity. You know, they have almost no time, and they're trying to crack the code of race fueling. We now remove that training a little bit less, a little less specificity on the training, at least so far as the race specificity, it's a great time. A year ago, you talked about, this is the time that you want to build the great platform of really high quality eating. Can you explain that concept a little bit like in off season, you want to get your daily eating dialed in when your caloric demands are a little bit lower. So just, just break that down, because I thought that was a real sort of unlock for many of our athletes last year. Ah, I see, yeah. I think in a lot of athletes don't eat well, well, a lot of people don't eat well. I think you've only got to look at the state of the world at the moment, whether it be the USA, Australia, or the UK or globally. So I think you know, what does that mean? I think again, bring it back into simple terms, yeah, aiming six to seven, six, probably six to nine serves of vegetables a day that no one's a vegetable. No one's doing it, no one's doing it. Look, I struggle to it's practically very challenging. Yeah, certainly can get to six lunch and dinner. Yep, can certainly just bulk out the plate with six, you know, six serves of veggies breakfast, if it is a cooked breakfast, throwing in extra a couple of handfuls of, you know, the spinach. Yeah, couple of handfuls of spinach, spring greens and whatnot. So that certainly increases fiber intake. Everyone talks about gut health. How do you improve gut health? It's not through probiotics. Even the research around probiotics is pretty scared these days in terms of showing clear evidence of effect. What seems to be showing effect is prebiotics. Prebiotics being fiber, certainly insoluble, soluble fiber, which the gut microbiome feeds on. That's what it thrives on. Where do you get fiber from you get it from vegetables. Even the research on fiber, like inulin, found in all these products, is a little bit iffy. So powdered, sort of fiber sources maybe don't do even though they say fiber, maybe they're not doing exactly what real fiber does, real real food. Yeah, like, that's the solution. Eat. Don't take a powder. Eat food. Tons of fiber. Eat real food. Yeah, so come to it. That's number one. Fiber, any fiber, fruit, vegetables, two, two pieces of fruit a day. Don't be scared of fruit. Yes, I always say no one got fat eating fruit. So fruit one of my favorite quotes as well. So there's fruit, there's number one, bedrock. Boil it down for it super simple, yeah, fruit and veggies, I think that's your mainstay. Now that's not going to that will provide great micronutrition. There is obviously some macro nutrition within that, in terms of carbohydrates. Certainly, leafy greens and those types of vegetables aren't going to contain a lot of carbohydrates, so you need to layer on top, but you can still choose other vegetables, potatoes, sweet potatoes, parsnips, root vegetables, beets, good layer those on top based on what you require, if you need more carbohydrates than that. Again, two sources, whole wheat breads, good quality bread, sourdoughs,
14:40
brown rices and a lot of that is dependent on your caloric expenditure, likes and training. Yeah, and again, if you talk, you're thinking of that second athlete who is maybe trying to improve body composition. Yes, calories matter. Yep, we're going to get into that. What about protein? Because what we're doing is laying the foundation. So we've got all these we've got fibers. It's.
15:00
Pressure, then you've got this throttling effect of that. Let's call it the more starchy carbohydrates you want to choose good quality ones. And that's dependent so that you want to think about that as a lever, almost where you you or a throttle. You throttle up the carbs as your caloric expenditure comes. What about proteins and fats? People are very interested in that, yep, and even just before that. So, you know, visually, when you're looking at either your plate is three quarters of your plate filled with vegetables, that's probably a good place to start. Or at least, you know, two to three fists of vegetables as well, if you, if you whichever visualization you want. So I think that's a really good place to start. How much of my plate is filled with, you know, fruits and vegetables is a good place then protein. I think protein is a really good place to start again from a foundational perspective, because you might be on low calorie or lower calorie intake again to try and improve body composition, but you can still take in moderate to high amounts of protein, which is still part of that calorie puzzle. So in doing that, not only you'll probably increase satiation, so your feelings of fullness, which prevents you hopefully snacking and taking in extra calories, if that is again, your goal,
16:16
you are hopefully improving immune function by taking in higher amounts of protein, which is going to be essential, because, you know, on a lower calorie intake, there is the potential for susceptibility to upper respiratory tract infections and whatnot, if you're continuously in a caloric deficit as a result of maybe too much training and things so. And again, male to female differences. Males may be a little bit more robust in terms of their ability to withstand that versus females, again, not going to get into the weeds of why that is. It's just what we observe,
16:52
protein for building lean mass, essential for retaining lean mass, essential
17:00
for bone health, essential. You hear tales of our increased protein intake, it causes leaching of calcium from bones. Actually, that's not the truth. Look at the research. The research says actually, those individuals who are taking more protein tend to have better bone mineral density. So again, from a habit perspective, taking in and plant protein fine. The difference, again, it used to be our plant protein is inferior to animal protein. Actually, it doesn't really, it's not really supported by the research these days, as long as you're getting the equivalent of total protein from plant sources as animal now, in order to get more of a challenge to get the plant protein means you've got to eat a hell of a lot more, and often with plant protein sources, well, what do they come with? They come with more fat, and in particular, more carbohydrates, which now makes it difficult if you're trying to keep total calories down. Yeah. So that's where the plant diet becomes more of a, not a struggle, but more of a puzzle, and certainly requires more planning in order to do it. Well, yep, because you can be a plant based, a plant based athlete, and eat terribly. You can eat Margarita pizzas. Yeah, you can eat Doritos. You can drink Coke and you can eat all the white bread in the world. Yep, you're a vegan athlete. Yeah, congratulations. You also eat like crap, yep. So again, foundational, good quality food, whether you're plant based or whether you're animal based, thinking about the quality, thinking about, then how does my calorie intake work with that. And then, what am I trying to achieve? So on, on, on a simple thing, you said, a nice sort of visualization of three quarters of plate or two fists of vegetables. Is there any algorithm or rule of thumb so far as just general people, what? What should they be consuming on a day to day basis, of protein? So hand of proteins and nice little hand in every meal that they consume. I mean, again, total size of the athlete now, yeah, but it's a good work. What you weigh in pounds?
19:13
Protein consuming protein in grams per day. That's a nice little look. That's somewhere between two and three grams per kilo, exactly. So I weighed just under 200 pounds. So therefore I'm aiming somewhere one, 150 to 200 Well, it's definitely 150 Yeah. You know, if you're, what do you say? Yeah, 200 pounds, 100? Well, I wouldn't like to say that much, no more like 193
19:33
so let's go towards so 190 to 210 Yeah, is your range? Think of ranges? I think everyone's like, Oh, I, you know, obviously we give, we give a target for someone. So, yeah, 180 grams for me, 200 grams for you, it's a target. If you get either side of that, 20 grams, let's call it 10% you're doing well, you're never going to nail Exactly. And I think again, like athletes, i.
20:00
Get messages from some athletes. And obviously we work with a type A personality, I think, and with triathletes. And,
20:09
you know, oh, I missed it by five grams. Yes, dude. Like, not only is tracking like, there's going to be some degree of error in tracking, whether it's your visual what you're doing from a weighing perspective, from the back of the label, that isn't 100% accurate trends, trends are important. So yes, hand of protein, the hand of protein, should weigh roughly 200 grams, which is what, seven ounces. Yep, something like that thickness of a deck of cards,
20:40
something like that on your plate. Okay, give or take, depending on how big your hand is, maybe weigh it the first time, chicken breast, one. But again, visualizing on your plate so big piece of protein, plant or animal, lots of veggies, you know, some fruit on there. Starchy carbs are layered in based on what you need, okay, and then just typically, the fat just take care of itself through the protein. So if you're an animal, if you are an omnivore, and you consume animal protein, there's a good chance a lot of fat will be maintained on there. Now, again, you can add good quality fats, so olive oils, avocado oils, avocado olives, omega threes through if you think of the Smash acronym, do you know the Smash acronym? No, no shock. I do. Actually, sardines, mackerel, anchovies, salmon, herring, best sources of mega threes. That's there's another, there's another phrase of that issue, which is called Hell on Earth.
21:41
I love my omega three. I like my sorting. So I recommend these a lot. Fantastic sources of fats in terms of omega threes, fantastic source of protein. Include them. You know, do you want to swallow a pill every day or several pills to get your Omega three core
22:01
intake? Or can you start consuming one of those five types of oily fish in your daily consumption? And I say to people like, try and eat fish once a day, and they're like, Whoa, I can't eat fish once a day. And I'm like, Well, you got three meals in the day. Why can't you? And then actually, if they start to build it into their habit, whether it's breakfast with some smoked salmon, some sardines, some tin salmon, some smoked mackerel, some pickled herring. Okay, well, there was five options for five different things. For breakfast, maybe you could do that in lunch. Obviously, don't want to be that co worker who brings in tin fish. I got told this by Mel, my partner. She's like, I went into a co working space, and she's like, I said, Oh, I'm gonna pack my lunch. Because I packed my lunch, because that's what I do. But she's like, I packed some sardines and that she just took them out. She would Don't be that guy. Don't be that guy. Be that guy. So probably if you do work in a in a an office space, breakfast or dinner at home with your smelly fish. But you can certainly bring it into your habit formation, your daily nutrition intake, eating more fish. I think it's a wonderful thing to include in your dietary intake. So that would be another habit that I would certainly, you know, start to instill from a food perspective, you know, where do you get your omega threes from? You can get a lot of it from fish, if you stick to those five fish in the Smash acronym. How about beyond the the athlete, and I guess, to finish the athlete with these foundational habits, if you really start to build in a really good platform of health as training demands go up,
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is it? Is it a nice rule of thumb? I know it's not the bullseye, that as your training demands go up and you start hitting more intensity, more hours, basically, then you're layering on top of these habits. So these habits never change. That's your foundation of eating. That's just bad quality eating, and then the throttle is really adding calories on top of it with a probably a high ratio of carbohydrates. Is that a nice rule of thumb? Perfect, exactly. And that's exactly how we do it. To keep it simple, if you'll end so high to moderate protein, your fat tends to look after itself. Additional fats in as we discussed, as required base of good quality carbohydrates and fiber and whatnot. And then layering in so it goes from a red meal, as we would describe it, lower carbohydrate, to a yellow meal, which you've layered in some carbohydrates on top of the vegetable, from the vegetables that could be a piece of toast, yeah, breakfast, okay, that's another, you know, two pieces of toast gonna give you what, 30 grams of carbs. Great lunch, cupped hand of, you know, a cup of cooked brown rice. Yep, lay it in dinner. Could be some quinoa couscous. Could be a.
25:00
Rice. It could be pasta, but it's just layering on top of your foundation. And that's the simple thing. It goes from a red meal to a yellow, and from a yellow to a green, which, again, every athlete loves to see some green on their their plan. It doesn't mean green is pasta only. It doesn't mean green is pizza only it. You've got all these wonderful grains that you can choose from these days that you walk into any supermarket and before, I mean, you only had rice or pasta. Now you've got couscous, quinoa, Farrow,
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amaranth. You've got all these different grains that you can explore, and they will provide you with great quality carbohydrates, lots of carbohydrates, fiber, as required. Obviously, you can reduce fiber in and around heavy training sessions and races, but on a daily basis, taking in large amounts of volume is going to help you with gut health, and that's important. It's going to help Everyone's searching for this, the average person takes in less than 15 grams of fiber per day, the recommended amount somewhere between 35 and 45 grams of fiber. How do you get that
26:13
good quality, good quality food? So I think if we extract all it, and I'll go into coach mode and just hopefully, as a listener, just remember this, which is, I think the biggest mistake that I see is that athletes, particularly, because we're focused on athletes right now, think about healthy eating, and then there is a light switch, almost like this, the other side of the moon, The Dark Side of The Moon of now I'm training. It's just carbs, carbs, carbs. So it's pizzas, it's fries, it's potatoes. Get the calories in, if you can just shift your relationship with that and think, no matter what is occurring, healthy eating, the bedrock those vegetables you talked about, tons of fiber, appropriate proteins, and then you layer on top of this foundation. That's why it's called a foundation, the additional carbohydrates from the world of sources that there are, that's where you start to get the unlock. And this is the time to get the bedrock right. This is the time you're not going to suddenly shift your eating habits when you're six weeks out of a race and you're thinking about this, I think this is the great time for habit development. And I mean, what I really want to stress here as well, there is not this notion of Clean Eating versus dirty eating. And yeah, Jan and I have had many conversations around this, like, what is clean eating? And he certainly is on that side of the spectrum that is very focused on clean eating, and yes, I believe in good quality food. It doesn't mean you need to exclude other foods at the expense of calories, if calories are required, however, for again, if we think back to the carbohydrate conversation around how much carbohydrates do a lot of athletes need, then it's similar to total calories for how much do a lot of athletes need as well, in day to day setting, if you're doing 20 plus hours,
28:14
probably even over 15 hours, yes, your caloric requirement is going to be much considerable. If you are this pretty typical, like, I don't know, but 15 hours, a lot of training for me with a full time job, I don't get anywhere near that these days. Like time starved somewhere between six and 10 hours exactly, it is actually interesting. Like, your energy intake can be majority of time accomplished with really great quality fruit, vegetables, good quality, proteins, fats and whatnot. Now in session fueling, don't neglect it exactly. And yes, there is this separation, but there's also this layering, realization that it's okay to eat, gels, drink, carbohydrate drinks, whatnot, high glycemic, processed, ultra processed carbohydrates in sessions that require it is you can eat all the vegetables and fruits in the world, but if you then don't fuel those sessions correctly, you're going to come unstuck. Eventually. You'll last for a while and then make people might be going, Oh, you look amazing, because maybe you are stripping down fat, but it will bite you in the bum eventually, eventually. And so fuel those sessions correctly based on the intensity of the duration.
29:35
Fuel outside of that with total calories, your macro nutrient breakdown, like we've described, with those foundational sort of elements to it, and when you combine those, that's when you see results. And I think whether you're in off season, pre season or season, it's again, it's just refocusing. It's just changing your focus to what you're trying to achieve. And you.
30:00
Yeah, that's again, coming full circle in this conversation. It's like nutrition is so central to everything that you're trying to achieve, so don't neglect it. Just because you don't have a race, yep, just because you don't have a race does not mean nutrition is now not a focus. Yes, you can pull back. You don't need to track everything's super hard, but at least have a structure, because that structure means that you don't have to think so much exactly, and it just allows you to get on with the fun stuff, training, sleeping well and eating well. So on a broader horizon, want to talk, and this still sweeps up a lot of athletes, but it's not athlete specific folks that are looking to improve body composition. You talked about a bedrock of great eating habits. Shift the conversation a little bit. You don't need to retread over a ground that you've already trodden over in the front part of the show. You talked about fiber, vegetables, proteins. What about any considerations for someone, athlete or otherwise, by the way, the key considerations and perhaps some of the pitfalls to avoid, if the goal, the mission is to improve body composition, what's some of your general advice for folks that are looking to actually improve their body composition? I think sleep's a big one. And I know that sort of sleeps always one of those interesting ones with nutrition. Is it nutrition? Not really, but it has such a strong relationship, as I've described before, with nutrition, that I think what we're seeing with the research as well, if you have limited amount of sleep, it will make you, or force your brain, to think about hedonistic choices, salty and sweet. So I think sleep is one of those unrecognized like key elements if you and it seems to have an impact on modulation or prioritization of fat as a fuel source versus, say, carbohydrates as well. So if you want to try and improve the ability to use fat as a fuel source, then potentially sleep could be one of those key elements to think about. So I think sleep and time in bed is not sleep. Yep. Okay. So if everyone tracking either with an aura ring, a whoop or a watch, I would, you know, suggest that look at your time in bed and at least minus one hour from that is, that's the typical, typical, that's what. That's an easy sort of thing. Okay, I'm in bed for nine hours. Okay, you get eight hours sleep
32:27
time. Now, you could talk about the the synchronization of circadian rhythm and things like that, and stages, but I think at least as a habit, to start with time asleep, yep, and even if you don't track, just use that general rule of thumb without going down a rabbit hole. No, I'm
32:45
not gonna You don't need to talk about it, but it is really a key consideration for a woman in perimenopause who, because of a host of reasons, has a really hard time
32:58
getting really good sleep quality and often, is sitting with the body, unable to get into a parasympathetic state, in other words, a really rested state. And I think that that has a correlation to a lot of the challenges around body composition as well, like just that connection of body and sleep is just constantly in a high stress environment. Yeah. I mean, I again, I haven't seen a lot of the research on that, so I'm not going to comment on it, but we can talk about perimenopause and menopausal women. So something about body composition, what we have seen in the research, and there's a cool study that came out of Sydney University, which looked at the reason, and again, I hear this from menopausal women a lot. I can't lose weight, I can't shift body fat. Look at your protein intake. Yeah, now when, and it seems obvious, the study came out that when menopausal women did not hit their high protein intake, and I think it was over 1.8 grams per kilo, byte, so high again, in that recommendation, where we push it, which is about one gram per pound. So at least look again that simple, think of whatever you weigh in pounds trying to eat that somewhere between that two and three grams per kilo body weight, which is what we push at fuel in if they don't hit that, what happens is, well, they will choose or reach for fat or carbohydrate sources of food. Now you think, Well, what else they're going to reach for? Okay, makes sense. However, fat calorie dense, the most calorie dense macro nutrient. So instantly, if you over consume or eat too much of that fatty food, calorie intake goes up. Carbohydrates, super easy to over consume total quantity of carbohydrates. So again, total calorie intake goes up. So it's not that it's nothing magic about this. Again, it comes down to calories when you neglect protein. Okay, again, it probably keeps you feeling fuller, but it has some other impact on, say, the thermic effect of food and slice bumps.
35:00
Metabolism, whatnot. But if you don't hit that, the problem is a cascading in from a practical element. And it's like it, I had to read the study about four or five times to say, get what they were saying. But it's that practical element you just over consume fatty and carbohydrate food types which pushes total calorie intake up, yeah, as now, does that apply to perimenopausal young females? Probably. Does it apply to young males and older males? Probably. So just think about that, the bedrock, if body, I mean, I guess the body one thing is, body composition is a goal.
35:43
Protein. Eat with eat with protein and your fiber on your and what does fiber do? Yep, fiber fills you up. Yeah. And again, are you hitting that 4045, grams of fiber intake per day? Hell no. Hell no. Now people aren't. Am I going to recommend that you go from 10 to 15 grams of fiber to 45 grams of fiber a day. No, because you're going to feel very full of some Yeah.
36:10
Build it up. Bit like carbohydrate intake on the bike or the run, yeah, build it up. Build up. Layer it in. So I say from a body composition standpoint, yes, protein we talk about a lot. It is super important, I think, from that perspective, what about dehydration? Because a lot of folks walk around like dried sponges, and one of the symptoms of dehydration is hunger. And so that must have an impact as well, because on daily life, most people forget about training. We're not talking about athletes here. Most people do not consume. We just came back from a workshop and the working with a leadership team. So these are high performers in life. And across the 12, people were working with the average daily consumption of fluids that they were self reflecting on in the weeks in tracking in the couple of weeks leading in was about half a liter to a liter a day, just not enough water, especially if you look if you're stuck indoors, in air conditioning and things like that exactly, might be losing a lot more fluid than what you think about. So, yeah, I mean, we it's interesting, isn't it? We have reminders in fuel, in for hydrate, and some people are like, I don't want that reminder in there. And we were thinking of making it optional, but actually we're going to keep it in as a mandatory just reminder, because it does actually, well, I shouldn't say actually, it does remind you, oh, actually, I haven't drunk any, and I'm thinking to myself now I've had two coffees and not one drop of water when we're sitting here without any water on the table for a run this morning. Yeah. I'm like, I am, actually, yeah. So I think fluid intake, and as you mentioned, if you are dehydrated, that could mimic hunger. So you go and drink a liter or half a liter of fluid, suddenly you're like, actually, I'm not that hungry anymore. Now, could it be boredom? The other thing to think about from body composition, you're sitting down all day, you're in front of the computer. Oh, there's a packet of chips or crisps next to you. What do you do? You eat it because you're bored and you're it's that bored, hunger. Get up, go for a walk, do some air squats, do some push ups, something like that. Suddenly you're like, oh, maybe I'm not. So there is there? I think there's a big psychological element. There's other impacts on body composition. For folks that are amateur athletes, I believe, where, you know, neat, yeah, non exercise, activity, thermogenesis, we we went through the with this leadership group as well, and we tracked and and we looked at the five folks that were consistently training to some level. And so there was one person that was really into group fitness. Okay? They did something every day, someone else, couple of folks that happened to be triathletes, etc, but their average steps per day outside of their one hour of exercise that they typically did per day was incredibly low. So they drove to the office, they walked to the office, they sat in the office. They're not burning any calories. They're moving around. It was unbelievable. It was three to 4000 steps a day. Then they would go and exercise an hour on the trainer. I think that's a factor of particularly in America, I would say, with the infrastructure at all the cities here and not set up for walking, etc, etc, that's probably another component. When you think about body composition, it's just increasing your daily movement, yeah. And I think separating,
39:24
you know, separating out exercise from activity, yeah, exactly. That is something that I tend to when, if I'm coaching an athlete is talking about that don't just you can do 45 minutes group exercise and then sit on the couch or at your desk the rest of the day, and again, working from home in post COVID, you get up from the bed, you walk to the shower, you walk to the kitchen, you walk to your breakfast table, you sit on the couch, but all up, you could look at your watch at the end of the day and go, Oh, 1500 steps exactly. That's not enough activity, even with a 45 minute exercise.
40:00
Size session, your actual total, again estimated, and again you can take pinch of salt with any estimation. Is that. I mean, it might only be 1800 calories for the entire day, but because you've sat in your house, you've got all these snacks around you. You sit at your desk eating that. You have your breakfast, your lunch, your dinner, you have a few snacks. Before you know it, you've consumed two and a half 3000 calories, and you wonder why, despite exercising every day, things aren't going the way you want. So
40:30
probably my take home for body composition is perception versus reality. Now, if you're struggling from a body composition perspective track like, do some favor. And I know the rest of your life, I know, but, and a lot of there will be the kickback, Oh, you don't need to track, no, actually account for what goes in your mouth, at least for several weeks, and be meticulous about how you're actually tracking that. And then you will start to realize, Oh, my God,
41:02
you know, four tablespoons of peanut butter on my toast in the morning. Maybe I don't need that. Maybe I don't need half an avocado on my salad. Maybe I don't need that. Again, portion control is really important, and
41:21
yes, there can be that argument that tracking can create all sorts of negative habits, and I don't disagree, however, it can also give great insight to an individual about what they're doing on a daily basis. And I think again, when it's managed and used correctly, it can be empowering. Can be completely empowering. And then, as we described, you can use other strategies, visualization techniques. As you get better, like I don't have to track every day, I can look at my plate and go, Okay, I've got enough veggies. I've got enough fruit. I've eaten this in a day. I understand the amount of protein around racing. Okay, I've got a specific purpose now. So it's horses for courses. If your focus is body composition, then dial it in until you get to the point where you're very, very comfortable and you are where you are from a health perspective, again, improvement in body composition is not just losing weight, it's increasing or maintaining lean mass as you reduce body fat, visceral component. That's a key component. I know we've talked about azem pick stuff like that in the past, and we won't go down that rabbit hole. I did write an article about this, which was recent Jan, and I talked about it was,
42:39
I think azem Pick is fascinating, yep.
42:42
However, the potential drawbacks on it is, yes, you lose rapid amounts of weight in the form of fat, but also at the cost of lean mass. Now, what does that do as you come off azempic and potentially go back up in weight, but that weight is gained in fat, but you've lost huge amounts of muscle.
43:04
That's where potential issues could come out in the long term. So I think it's a space to watch, and again, it's a rabbit hole. I'll give you my one minute perspective, and we'll wrap up, which is, it's fascinating, and the next 10 years, it's the first time in decades that obesity has gone down in America, mostly related to the GLP or azepic family of drugs. There's all sorts of interesting stuff emerging and emerging, and we don't talk about it with of what it's doing with clarity and cognitive function. And is there anything there?
43:38
I don't terms a negative in no terms of positives that you like, that they're starting to think that they understand we don't understand the long term potential risks of it. It's really interesting of this balance between long term health risks and long term benefits, when you're talking about a total population that is 50% overweight or obese, and beyond 50% well beyond 50% and I mean, look, 93% are metabolically unhealthy, correct? The biggest catalyst for anyone that is, I guess, the only recommendation I would have if anyone is considering this is like anything else, if you only think about it as the drug, as a catalyst for change, and then you are likely going down a cul de sac. It is a tool that for some people, might theoretically be useful, but it needs to come in, and this is one of the the frustrations. It needs to come in conjunction with serious habit change around a lot of what we talked about, nutritional habits, exercise, movement and daily activity, sleep, etc. And then for some people, there might be a case where you look at the guidelines for it, it's meant to be done in conjunction with lifestyle intervention that no one's doing. It's not a weight loss drug. And I mean, you talk about those interventions.
45:00
Patients that has to be what you eat on a daily basis, like and building those everything we talked about weights training like, my personal view is cardio is out the window. Yep, that point in time when you're on that drug, you are lifting heavy, repetitive weights for three to four times a week to try and retain or maintain or increase potentially lean mass, high protein intake to train again, try and offset any losses in lean mass with you all that are occurring and strength first you are going to come off this drug at some point. Yeah, it's expensive, but B you probably once you hit your goal, then you come off any drug for life, hopefully. Now, hopefully, like most dieting, you know, programs in that if you don't have the habits built in, lo and behold, you yo, yo, you bounce back. And it could be disaster, with negative consequences, as you said, because you might have lost lean body management. So it look. It's a get. I'm not an expert in JLP ones. You know, it's fascinating to read about. It's interesting to comment on. And I think there's going to be a lot more. I mean, there seems to be a lot more. I'm seeing research paper after research papers coming out, but we don't have the longitudinal studies at this point in time. We talked about hydration, all a bit key. We talked about protein. We talked about fiber. Is there anything else for folks that are just looking to improve the longevity piece?
46:30
Well, so the longevity piece, I think first and foremost,
46:36
things like intermittent fasting, fasting, all that. No, it's not a panacea for longevity. I think that's pretty clear. I think even some of the experts in longevity, you will have heard them, they've talked about their mistakes with intermittent fasting, fasting, intermittent fasting and time restricted fasting. It's a tool in the toolbox for those individuals. Again, most of the research is around metabolically unfit, overweight, male, female individuals middle age, and it has some impact on those individuals. Again, it's not clear cut the difference between intermittent fasting, time restricted fasting and caloric restriction pretty much the same when it's all equated in terms of energy balance. So
47:20
don't think that you have to do that to live longer. I think first and foremost, resveratrol, I was talking about this the other day, again, another, you know, stake in its heart. It's not some magic compound that's going to make you live longer, yeah, do you know what makes you live longer? Exercise, exercise changes, telomeres. It is the number, number one consistent thing by a country mile on terms of longevity and reduction of disease. Well, you're 70 are yes, I'm 72 and I'm co founder of the Marin chapter of AARP, and we have got a great society. It's a wonderful question, but you can impact like, I love how you know, like Bora Garmin, they all give you your age, yeah, don't they, yeah. Where do you sit on that? And look, it's a made up number metric. I'm sure they're using some algorithm to do it. But where do you actually sit? If you want to again, if you're tracking things, what does your age actually say on that, are you seven years younger, eight years younger, or actually, are you older? I read a report for a client of mine the other day. They're, you know, based on all their heart testing and their cholesterol and their blood sugar, isn't that they're 10 years older than what they are.
48:38
Now, again, that's a theoretical age, but telling. It's telling. So again, look at the data with everything that you because you're hell bent on living forever, which I don't know why you'd want to do that, but
48:53
look at what you're doing. Are you exercising daily? Doesn't have to be mad, but doing something. Are you exercising? Are you staying active? Are you eating, those foundational principles we talked about, and are you sleeping? That's it. Probably the only other thing from longevity is stress. Stress Management. Stress can be noxious and stress can be productive. Again, I think a lot of individuals hear the word stress and think it's bad. Exactly what is exercise? Exercise is stress on the body. What does stress do with the right amount of stress and the right nutrition, it creates adaptation in a positive way. So stress on the body, not allowing it to be too high, not allowing it to be too low, getting that balance right. Again, I can think of training peaks in particular, they do a nice little graph that shows you where your stress is and how it's relating to adaptation and where you should be going. I actually looked at it more recently. I was like, that's interesting. Is the bill towards the marathon? Pretty much been on point. Feel good. Stress gets too high, you get sick, you get injured.
50:00
And stress gets too low. You d train you. You get worse than what you're trying to achieve. So I think those four things, that's what will make you live longer. There you go. Great way to finish. Well done. Thank you very much, my friend. Thanks, mate. See you. And trouble back safe down under to the land of dirtiness, and we'll go from there. Thank you very much for being on the show, Scott, and thanks for listening, folks. We'll see you next time. Take care,
50:26
guys. Thanks so much for joining and thank you for listening. I hope that you enjoyed the new format. You can never miss an episode by simply subscribing. Head to the purple patch channel of YouTube, and you will find it there. And you could subscribe, of course, I'd like to ask you if you will subscribe. Also Share It With Your Friends, and it's really helpful if you leave a nice, positive review in the comments. Now, any questions that you have, let me know, feel free to add a comment, and I will try my best to respond and support you on your performance journey. And in fact, as we commence this video podcast experience, if you have any feedback at all, as mentioned earlier in the show, we would love your help in helping us to improve. Simply email us at info, at purple patch fitness.com, or leave it in the comments of the show at the purple patch page, and we will get you dialed in. We'd love constructive feedback. We are in a growth mindset, as we like to call it, and so feel free to share with your friends. But as I said, Let's build this together. Let's make it something special. It's really fun. We're really trying hard to make it a special experience, and we want to welcome you into the purple patch community with that. I hope you have a great week. Stay healthy, have fun, keep smiling, doing whatever you do, take care you.
Welcome to the Purple Patch Podcast!
Matt Dixon and Scott Tindal discuss the evolving nutrition landscape in endurance sports, particularly in triathlon. Scott, co-founder of Fuelin, shares insights from the Hawaii IRONMAN World Championship, emphasizing the importance of tailored nutrition plans based on individual energy expenditure. He highlights the need for athletes to balance caloric intake with training intensity, noting that high-intensity athletes may require up to 120 grams of carbohydrates per hour, while lower-intensity athletes should consume less. They also discuss the importance of consistent, high-quality nutrition for overall health and performance during races and daily life.
Matt and Scott discuss the evolution of nutrition and fueling in triathlon, focusing on the importance of quality nutrition and total calorie intake. Scott reflects on his work with Sarah Pimpiano and the changes in nutrition and fueling over the years. The conversation highlights the importance of day-to-day nutrition and the relationship between nutrition, sleep, and training. Matt and Scott discuss the challenges of athletes consuming high amounts of carbohydrates and the importance of context in nutrition. Scott explains the relationship between power output, energy expenditure, and carbohydrate intake.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com
Episode Timestamps:
00:-3:47 Introduction
3:47-9:20 Background of Fuelin
10:15-17:30 Nutrition Trends
23:00-44:28 Racing Nutrition of IRONMAN World Championship in Kona
Purple Patch and Episode Resources
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Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
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Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
Welcome to the Purple Patch Podcast!
Join IRONMAN Master Coach Matt Dixon discusses the importance of reflection in achieving high performance, both in athletics and business. He emphasizes the need for athletes to assess their previous season to avoid performance plateaus and set goals for the next year. Dixon outlines a five-step reflection process: pausing to review past goals, identifying strengths, acknowledging growth opportunities, prioritizing key areas for improvement, and setting future objectives. He highlights the success of Purple Patch's leadership workshops and coaching programs, noting their effectiveness in improving performance. Dixon also promotes Purple Patch's one-to-one coaching opportunities and encourages listeners to reach out for support.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com
Episode Timestamps:
00:00-04:20 Episode Introduction
04:20-22:07 Meet and Potatoes
11:43-22:07 Five Tips for Sucessful Journey
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
Welcome to the Purple Patch Podcast!
In this episode, we’re discussing what it takes to perform at your best—not just in the moment but over the long term. Today’s topic is one that is often overlooked yet absolutely essential for sustained high performance: reflection. Whether you're an athlete aiming for an IRONMAN podium or a business leader managing high-stakes projects, reflection is a crucial component of the high-performance machine. It connects important traits such as adaptability, coachability, resilience, and the ability to prioritize what drives results. You might be working hard, but without reflection, you’re not necessarily working smart or focusing your efforts where they will drive you toward your goals.
IRONMAN Master Coach Matt Dixon emphasizes that reflection helps identify what works and what doesn't, ensuring continuous improvement rather than just short-term success. Dixon uses the example of Jesse Thomas, an athlete who won six consecutive Wildflower Triathlons but sometimes performed poorly despite winning. He also shares a business case where an executive's project failed, but reflection helped identify areas for improvement. Dixon concludes that reflection is crucial for adaptability, resilience, and long-term growth, urging listeners to incorporate it into their routines.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Episode Timestamps:
00:00-3:20 Episode Introduction
3:30-5:39 Reflection Framework
5:39-13:01 Jesse Thomas Story
13:01-18:29 Business Story
18:36-21:20 Poker Story
21:26-27:50 Application
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com
Everything you need to know about our methodology:
https://www.purplepatchfitness.com/our-methodology
Amplify your approach to nutrition with Purple Patch + Fuelin
https://www.fuelin.com/purplepatch
Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com
Welcome to the Purple Patch Podcast!
Our mission is to empower individuals to reach their athletic and full potential. Today, we’ll discuss injuries— a common frustration among endurance athletes—and how to reduce your injury risk as you prepare for the upcoming season during the off-season.
While this time can feel like downtime, it’s actually a crucial opportunity to build resilience and prioritize health. Injury prevention is a key factor for success, as avoiding risks leads to the consistency needed for high performance.
What you do in the coming weeks will lower your chances of setbacks without requiring excessive effort; approach it smartly and pragmatically. IRONMAN Master Coach Matt Dixon outlines four simple strategies to implement.
This episode features the story of Sarah Piampiano, a professional triathlete who overcame a major injury by focusing on sleep, nutrition, stress management, strength training, and tissue resilience. Dixon outlines four key areas for injury prevention: developing healthy habits like sleep and nutrition, incorporating strength training, building tissue resilience through consistent, low-intensity running, and adopting a holistic approach that combines these elements. He stresses the importance of consistency and patience in building a resilient body to prevent future injuries.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Episode Timestamps:
00:00-2:27 Episode Introduction
2:27-7:41 Meet and Potatoes–Sarah Piampiano Background
10:05-11:55 Habits: Work with Fuelin, Sleep, Hydration
10:57: How Sarah approached training
15:33-25:58 Habit Development
25:58-31:24 Strength Training
31:24 Tissue Resilience
35:33 Putting it all Together
37:15 Common Pitfalls to Avoid
Purple Patch and Episode Resources
Check out our world-class coaching and training options:
Tri Squad: https://www.purplepatchfitness.com/squad
1:1 Coaching: https://www.purplepatchfitness.com/11-coached
Run Squad: https://www.purplepatchfitness/com/run-squad
Strength Squad: https://www.purplepatchfitness.com/strength-1
Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike
Explore our training options in detail: https://bit.ly/3XBo1Pi
Welcome to the Purple Patch Podcast! As winter approaches, it's the perfect time to talk about indoor riding. When the weather gets rough, we take our rides indoors on the bike trainer. It's a great way to stay in shape and improve your outdoor riding.
This week on the PurplePatch Podcast, we want to share some tips to help you maximize your training on the bike trainer. Instead of focusing on the usual technical aspects of bike training like FTPs and critical power, IRONMAN Master Coach Matt Dixon shares practical skills to make you faster, smarter, and a true craftsman on the bike.
Matt takes us through the benefits and limitations of indoor riding to gain a better understanding of what indoor training offers and what elements of training can only be gained outdoors. Matt covers the different smart trainers available on the market, the three P's of indoor training: posture, pedaling, and power, terrain management, and the importance of end of range work and neurological conditioning.
Our goal is to help you get faster and have a great time doing it. If you have any questions or want to continue the conversation, feel free to reach out to us at info@purplepatchfitness.com. If you'd like personalized coaching on the bike trainer, we offer complimentary sessions where I can coach you through a workout. It's a two-way video platform, so I can see your metrics and provide feedback. Just reach out to info@purplepatchfitness.com to set up a session. It's absolutely free, and there are no strings attached.
Episode Timestamps
00:00 - 04:52 - Welcome and Episode Introduction
04:52 - 39:35 - The Meat and Potatoes: Weaponize Your Bike Trainer This Winter
Matt Dixon 00:00
I'm Matt Dixon. Welcome to the Purple Patch podcast. The mission of Purple Patch is to empower and educate every human being to reach their athletic potential. Through the lens of athletic potential, you reach your human potential. The purpose of this podcast is to help time-starved people everywhere integrate sports into their lives.
Matt Dixon 00:32
And welcome to the Purple Patch podcast, as ever, your host, Matt Dixon. And yes, it is getting that way. Winter looms, and therefore, we thought it was a good time to revisit indoor riding. Yes, it is the time of the year when we don't brave the elements and instead get inside, sit on the trainer for hours on end, daring and dreaming about when the sun comes out again. Look at the indoor bike trainer. It's a great workout, but it is important as it represents a great opportunity for you as a bicycle rider to uplevel your outside riding. If you do it right. There is no short-term success in improving your bike riding. But what I go through today is about as close as you can get to amplifying how you ride your bike outside by sitting inside, no matter how strong you are, no matter how tough you are. This is an opportunity for me to educate you today on how to weaponize the use of your bike trainer so that you can get more speed out of that toughness, that strength, and that fitness. Let me repeat that. What I want to try and do today is open up a guide where no matter how tough you are, how fit you are, or how strong you are, you get more speed out of it. That's our mission. That's why we talk about weaponizing the bike trainer. I'm not going to bore you today with the old, sterile stuff that you read in the media. I'm not going to talk about FTPS and critical powers and all of that. I want to give you some actionable skills that are accessible and that will yield a speed return greater than any fitness development you can gain. If you put the lessons into practice, you will get faster. You will also get smarter. You'll become a craftsman on the bike. And by the way, that's really fun because when you go out and train with your buddies, they're going to be very annoyed, and they're equally going to be amused at your newfound speed. What's he taking? Don't worry about that. Just get better at building your craft. Let's do it just before we get going, as now is the norm; we bring you today's show for free and promotion free. And so if while you're listening and you're thinking, Hmm, I'd like to maybe have a little bit of a taste of that, I want to continue the conversation, or maybe you have some follow-up questions. If you want to ask anything else related to today's topic, feel free to reach out. You can have a complimentary consultation where we'll chat with you about any of your questions. All you need to do is reach out to info@purplepatchfitness.com. That's the email address. Info@purplepatchfitness.com and all of our programming can be found at purplepatchfitness.com. That's the website I will say today because we are talking about the bike trainer; I would like to extend a personal invitation to you if you'd like me to coach you through a session. Our video platform is pretty special. It's pretty unique. But the nice thing about it, unlike Peloton, which is just that one too many with rah rah rah, and hey, I'm happy to do a bit of rah rah rah occasionally, but this is two-way video. So, in other words, you can see me as I'm coaching you through executing a workout, much of which we're going to talk about today. But also scarily, perhaps, I can see you and your trainer, if you have a smart trainer, is connected to the platform, so therefore I can see your metrics. I can see your Cadence and your heart rate. If you've got a heart rate, monitor your power production, and I can control the grades and give you feedback. So that's the opportunity for me, no matter where you're at in the world, to actually coach you. If you would like to have a complimentary session where I coach you, feel free to do so. All you need to do is reach out to info@purplepatchfitness.com, and we will set you up with a session. You can come and join the crew. You get a flavor of both the coaching and a little bit of the fun, and even some people say stupidity because why not? We'd like to have a little bit of fun while we are taking your performance very, very seriously, and we can sort you out. So feel free to reach out to us. It is absolutely free, no strings attached. And if you don't like it, go on your merry way and continue on in your mediocrity. All right. Barry, the producer, thank you very much. Let's do this. We are going to get on with it. It is, ladies and gentlemen, the meat and potatoes.
Matt Dixon 05:01
All right, today we're talking about the bike trainer. So, let's set this up a little bit. Most triathletes, most people who ride their bikes when winter looms, go inside and sit on the trainer, and that's normal, but unfortunately, the vast majority of riders out there absolutely underutilize the opportunity. They tend to look at training with an indoor trainer as just a time-efficient workout. So it's time on the saddle where they're driving to boost their metrics, their FTP, or the elements that make up critical power, and they do intervals that are really hard, and typically, they execute it while they're either watching some gamification type platform or they've got a Netflix show or something like that, and they're just chasing avatars or watching crime dramas or something like that. But the truth is that they're missing a huge opportunity. If you know how to take advantage of the indoor trainer, you can get so much more out of it than just priming your physiology. So, the goal of the show today is to help you turbocharge your indoor riding in a way that actually delivers real-world performance benefits. So, using the indoor trainer so that you get better with your outdoor riding is a critically important component. Another message that is going to be woven into this is that no matter what your riding environment, the truth is that simply focusing on physiological metrics, such as your functional threshold or just your straight power meters, is a surefire pathway for underperformance on your bike. And so if you want to get faster, if you want to actually get more of a yield from your strength and fitness, and then we want you to go beyond the power, which is just a measure of output, how much work you're putting in and what you're able to generate. And so you need to go beyond the what's if you want to do that. And we want to think about becoming more efficient and more strategic about how you use your energy to ultimately give you what we're going for, which is more wheel speed. And so, yes, indoor trainers are highly valuable tools. They can improve your riding performance. They also bring improvements in safety and other components like that. But approaching your indoor trainer as a tool to upgrade your outside riding changes your whole mindset. I don't want your indoor trainer to just be a convenience tool. I want it to be something that actually helps you become a better bike rider. And so before we get in, I think that we should take a step back and say, well, that all sounds very romantic. That sounds like a wonderful investment. I should just do all my riding indoors if it helps me get better outdoors. But let's first highlight some of the limitations of riding your trainer indoors because it's not a solve-all situation here. Alrighty, we have a lot of people that only ride their bikes indoors, and then they go outside, and they race outside, and that is going to be a limiting prospect. And I understand and appreciate why it's tempting to always ride your bike in dots. There's no impact on traffic. It's very, very convenient. It's a time-efficient tool for training. And so I am all in on the bike trainer. But if you ride your bike trainer only, you are going to severely limit your riding potential as well. So, I'm speaking out of two sides of my mouth here. Use the bike trainer to improve your outdoor riding, but if you only ride it indoors, you're going to limit your riding potential at the same time. And we need to acknowledge that there are things that you just simply can't really develop and improve on a bike train. And so let's go through some of those first because I think it's important. The first is the bike trainer fosters an environment where you don't need to have situational awareness, so you don't need to have 360-degree understanding. There is a reason as you become a better bike rider, and the actual action is stabilizing and balancing the bike, shifting gears, and managing terrain. A lot of the stuff that we work on today slides into the unconscious or the subconscious, and then you have more capacity to understand the environment around you. The challenge is, if you never ride in the environment, you're never going to improve that component, and that can become actually more dangerous. There is a reason that the less experienced outdoor riders are the folks that tend to ride through the glass, that tend to hit the sticks and the potholes and tend to actually have more interactions with traffic, and that's because more seasoned riders have great situational awareness. So if you never. Get to that environment; you're never going to improve that component. So there is a safety component to actually riding outside a little bit, and you should consider that there are also many interactions with the machine itself, with the actual handling skills of a bicycle, that you just simply cannot Foster and improve on the bike trainer. And so how and when you're braking, balancing on the bike, managing different environmental factors, such as riding in the wind, even riding around corners, standing out of the saddle, really effectively. These are things that you can't really develop. Inside the bike trainer, you can apply some of the theoretical concepts. You can work on standing form, but to become a better bike handler, you have to ride your bike outside. And then a third component that I think is really important is that you don't get riding on an indoor trainer; at least, most of the bike trainer setups are many of the stabilizing muscles that actually come into play with outdoor riding. When somebody is on a static indoor trainer only utilizing the main muscle groups, they're not getting the stabilizing effect that occurs because the bike is always moving outside, and you are interacting with the different gravitational forces, the lateral forces of cut, of cornering, even keeping the bike stable in the wind, etc. And your core and stabilizing muscles are always engaging. And if you never use those outside, when you actually go outside, particularly if you're doing something like a half Ironman or an Ironman or a big Gran Fondo, you're going to get very, very stiff and tight. And that's going to have an interaction on how you're performing on the back end of the bike ride, or particularly if you're running off the bike. And so, don't undervalue the importance of doing some mileage outside of all of these factors. So ultimately, your best solution here for riding performance is to have a combination, or a mix, of some indoor riding and some outdoor riding because there are also, equally, some things that only indoor riding can truly provide. So, if we've talked about the negatives, why don't we shift gears and say, okay, the whole theme of today's podcast is weaponizing your indoor bike trainer? That's great. So what are the benefits? Well, I've already mentioned one of them. It is, of course, much, much safer, and that's really great. However, when you lack the requirement of situational awareness, that means that you can amplify the specificity because 100% of your focus can be dedicated to the action of the training. So rather than you thinking about traffic or random stops and starts with stoplights and things like that, inconvenient terrain changes when you don't want them, maybe some inclement weather, you have a highly effective environment to place all of your focus and willpower into the specific intervals that you might be doing, and that's a thumbs up. So, you get to have an increased specificity. You also have a safer environment. It's also a highly effective venue for structured workouts, particularly intervals because you can have a dose and response at a very specific timing that isn't necessarily influenced by terrain, wind, and other factors. So that's great. And you can also, interestingly, really isolate and dig into some very specific skills that are critical. The indoor bike trainer with awareness, with focus, with prioritization, is a great venue where you can actually foster and improve things like your posture, how you're actually sitting on the bike, whether that's in your time trial position or your road position, or how you're actually pedaling the bicycle. Yes, there is an art and a science to how you should be pedaling, and it's also a great place where you can learn the tools of the toolbox of how to become a better bike rider, particularly utilizing variance in Cadence, that's your leg speed and your gear selection. And so there are some critical skill developments that you can do inside that then transfer to outside, and that's great. And then, finally, the bike trainer is, of course, highly specific and particularly valuable for the time-starved athlete. Now, I'm not a massive fan of saying one hour on the train area equals two hours outside. I don't believe that one hour on the trainer is one hour on the trainer and two hours of riding outside is two hours of riding outside, but it is a particularly potent tool that you can use to get a great ROI on, whether you're thinking about skill development, interval training or anything else. And so when you weigh up when you have the combination of some indoor riding to really work on these environments where you can play. All of your energy and your focus on skill development in specific intervals are powerful. But then you want to take the mindset and the skills and the improved posture outside and apply it in the real world, where then you also integrate your situational awareness and your actual application onto the ribbony roads that you're going to go and ride outside. So that's your potency as you go from there. Now, if we go back to indoor trainers, they used to be what you would call dumb trainers. In other words, you would typically take the wheel off the trainer and you would lock it on either side of the axle. It would have a resistance against it, and you would shift gears and just simulate riding your bike. And, of course, what you get there is a different form of tension on the bike. You just do loads of intervals, and it's great. And so that's why you have the origins of things like pain cave because it's not very fun. It's not very variable, and it doesn't really apply to real-world bike riding. But over the last few years, everything has changed, and not everyone in the riding community is up to some of the things that you can do, so we still have, as an opportunity, a wonderful venue to do all sorts of intensity. We can do long and relatively boring endurance work outside. We can do very high-intensity, short intervals. We can do medium intervals, whatever it might be. So, with all of the specificity of classic interval training or endurance writing, you can do it inside. And that all exists, but now, with the advent of the smart trainer and some of the new platforms that are in play, you can actually apply real outdoor riding skills and Terrain Management that can be practiced on the smart trainer, and it's going to improve your power delivery, and thus speed through the variance of terrain, and that becomes the greatest yield. No matter how fit you are, no matter what your genetic gifts are, all of us are given a certain amount of visit of gifts, size of our engine, muscular strength, endurance, and resilience, no matter what our genetic gifts are and how much we work to develop over the course of time, our fitness, our power output, etc, the biggest yield that you can get for speed is becoming a master of the craft of how to actually take all of your genetic gifts and your hard work and your efforts. Therefore, your level of fitness has actually developed. How do you apply that to grades that are going uphill, where gravity is not your friend, cress, where gravity is becoming your friend, and downhill grades, then, when the wind is in your face, the wind is at your back, etc., how do you apply that fitness to give huge speed return, and these new platforms actually enable that, and that is incredibly exciting because that's where the biggest return of investment is. Whenever we see people become craftsmen on their bicycles, they leverage their fitness and power to the best of their ability. That's where they go from good to great, from mediocre to good. In other words, they uplevel, and that's a really powerful thing. And so it becomes a great opportunity. And it's only been for the last couple of years that this is really a reality, and we're sitting here right now, sitting in front of us with this opportunity to grow, to improve, and to learn on the indoor bike trainer, and it's passing many people by, that's the truth of it because we're stuck in an old school mentality of thinking about the bike trainer as just a venue to do intervals. And that's a shame because you can get a lot faster from just becoming a better craftsman, and then, of course, you layer the intervals on top, and you get really fast, and that's where the fun lies. So, let's talk about the benefits of indoor training. Well, just as I talked about, it teaches you how to maximize speed relative to your input, and that's a really good component. It also offers controlled conditions for riding, posture, pedal stroke, Cadence, and gear management. That's a good thing. It provides safe, repeatable feedback to enhance your outdoor skills, so you actually can get a yield of Am I doing it right or wrong repeatedly over a pattern, and it can actually help match your inner animals. I like to call it your intuitive sense of effort relative to a specific output or power. And that's a really good thing. And so it is a highly ideal venue to have any sort of specific interval, but also layer on outdoor riding, great. So, with that background, what are the Golden Rules for you this winter? If you're planning to spend a lot of time on the trainer, what are the golden rules for indoor training?
Matt Dixon 20:07
What should you focus on to make sure that you do weaponize it? Well, the first thing I'd say is to think beyond your power, your FTP, your watts per kilogram, and all of the output side; all that is is a measurement, okay, that's not the yield. So your success over the course of the winter is not just about more power, more power, more power, because that's a really challenging and incremental gain. Once you get up to a certain level of fitness at the purple patch, we focus on what we call the three P's, and that is your great posture on bike number one. So, in other words, oh, okay, how am I sitting on the bike making sure that you're not carrying unnecessary tension in your shoulders, in your neck, and you're sitting quietly, subtly on the bike with just a strong core where you're actually sitting there, no matter what level of fatigue, you look like a ballerina, poetic and so great posture. Number one. Number two, we think about great pedaling, the different forms of pedal stroke, and how you actually really think about maintaining a lovely phrase that I like to talk about, constant tension on the chain, not allowing any micro decelerations flowing through, and introducing variance into how you're pedaling depending on whether you're doing high force, to whether you're doing lower force, whether you're doing high Cadence or low Cadence, etc. So pedaling is the second one. And then finally, output, it's power. So you have posture, pedaling, and power. These are the components that we think about. And as we go through the key here, let's just go through each of them. The key is always riding great with great upper body posture. So, let's talk about posture. First. We think about this that starts with your upper body, always ensuring that your upper body and your elbows are subtle. You see so many people sit on a bike trainer with locked elbows, and they sit there with very stiff so from shoulder down to wrist, it is a straight pillar, and those become stiff, and that is a habit that many people integrate on the trainer. They're sitting outside. They just choke back, they lock the elbows up, and they're sort of resting on their elbows in many ways. The challenge with doing that is it's a little akin to riding, driving in a car, and removing all of the shocks, and you're bouncing up and down the road, so when you have locked elbows and your shoulders moving up towards the ears, it's very stiff. Firstly, not only are you reducing economy, it's actually costing you more miles per gallon in terms of energy, but it's also an inhibitor of number one riding safety because now you're bouncing up and down the road, and if you do hit a pothole or a stick, it's much higher, higher likelihood that you bounce off the bike, and that's not a good thing. But also, with that negative posture, it's impossible for you to do the following: go around the corner, stand out of the saddle, control the bike in the wind, and many other factors. So you are, by definition, just with that simple habit, poor posture, you are a worse bike rider. And so if the bike is static, the only way to ingrain that as a habit is every time you're riding your bike, inside, hold yourself accountable and build the habit of great posture. The upper body is very quiet and relaxed. Shoulders supple if you're in the time trial position, allowing the tension on your neck to drop down, allowing your ears to drop between your shoulders, so that you're more aerodynamic, and you get comfortable sitting in positions for a long time, and when fatigue starts to strike, you're able to retain really good posture. So that, in itself, is not only going to make your outdoor riding better and safer, it's going to help you navigate when you do go and apply those outdoor skills, standing, cornering, braking, riding in different wind, etc. And that becomes really important. The second P is pedal stroke, and we think about riding for the most part, you see a lot of more junior riders, less experienced riders, stamping on the pedals, making it very quad heavy the muscles at the front of the pedal stroke, but a better way to think about your pedaling. And, of course, this is on a podcast where most of you are listening to me and not watching me, so it is challenging to apply this education. And over the airways, as you want to call it that. But I'm going to do my best tip. The majority of your power in the pedal stroke comes from the upper muscles of the leg. So, in other words, your glutes, your quads, your hamstrings, etc., so everything from the hip to the knee and so, for the most part, the fulcrum of your pedal stroke starts at the hip and then your femur, that big upper that big bone, it's the upper part of the leg, all of the muscles surrounding that. That's your engine room. That's where the origin of your pedal stroke is. Most scenarios dictate that anything under the knee can just be a response from the fulcrum, which is at the hip. So, in other words, think about it like a garden hose outside when you whip it 10 yards down, which it just whips at the end there. That's what your ankle is doing. It's just tracing the origin of the pedal stroke. And so with the pedal stroke that you're applying when you're riding your bicycle. You can use that and employ and improve it so that you're getting, yes, you're always going to get most of your power from the front of the pedal stroke. That's where you're biomechanically most efficient. And there is going to be the pressure, but you want to even it out so that you can get constant application of the chain and so you're not just stamping up and down like pistons. In fact, your pedal stroke is more elliptical in nature, almost sliding back and forth where you're still getting most of the power from the front, but the retreating leg, the one that is opposing, also gives a little bit of an unweighting of that rear leg as it comes up the back so that you can maintain constant tension of the chain. One of the things you can do over the course of this winter is to become an artist of your pedal stroke. A great way to do that while you're riding is just to close your eyes and feel it under the arch of your foot. And you should feel this constant tension. There shouldn't be a chunk, chunk, chunk of your pedal stroke. It's more of a
Matt Dixon 27:07
and it's doing that. And the nice thing is you can get feedback on this just during the warm-up as you go through it. Don't worry about single-leg drills or anything like that. Just focus on one leg, then think about the other leg, keeping the opposing foot clipped in, and feel and think about this phrase: constant tension on the chain. It's going to help you. So if you can achieve those two things, which is upper body, really quiet, really supple, and then your pedal stroke, constant tension on the chain that's going to radically improve your efficiency, and that becomes really powerful. So just those two things, the two, first of the three, P's, posture, and pedal stroke are going to help your miles per gallon. It's going to help you get more output relative to whatever fitness you gain, but then the third, and remember, it's power. The third is really where the magic occurs, and it's built on the shoulders of great posture and great pedal stroke. Now, this is power, but it's not like what you might think because I'm not talking about just getting more power and being able to generate higher output, more what's on the screen; it's more the distribution of your power to give you speed return, and this is where you can add to your toolbox of yourself as a bike rider. So, let's talk about this now. As I discuss this, let me set the level here a little bit. In order for this to really be effective, you're going to want to have access to a platform that can simulate variability in terrain. The very best platform out there, by the way, is Velocity; that's its name. That is the platform that we use at Purple Patch Pro. Twenty of your training sessions are built in Velocity with videos so that we can coach you through these sessions. But the platform itself is Velocity; that's its name, okay? And it is, by far, I say this: I don't have any vested financial interest in Velocity, but I will tell you this: of all of the platforms out there, this is the only platform, and it is head and shoulders from an educational standpoint and skill development standpoint. There is nothing else like it. I don't have any vessel interested in them succeeding or not. It is powerful. It's the reason that we've integrated it, and I'm going to try and explain a little bit why on this so Terrain Management, the way that the platform works, and it's very, very smart. They have great algorithms here to simulate your rolling resistance as you're riding. And what I can do as a coach is I can shift grades, so 0%, 1%, 2%, 3%, 4%, 5%, so the degrees of the grade go up, and then we can have cresting and having descents as well. But it's not a light switch. It doesn't go from 0% to 1% because what the algorithms do is they understand the speed that you are riding simulated on the bike. And so if I go from a 0% grade to a 4% grade, if you think about what happens outside, if you're going from flat road to a hill, you're carrying speed, let's just say, 18 miles an hour riding along a flat road, and as the grade comes up incrementally, you feel the grip of gravity as it starts to work against you, and that tension on your chain increases As you're losing speed, and the hill has its way, and on the platform, it works like that, a little bit like a roller coaster going through and starting to feel the grade coming up. Conversely, if you're riding up a grade of 4% and you're going to transfer to a negative one or 2% grade, the same applies. You feel the tension releasing. Doesn't just release like this, releasing, and gradually gravity becomes your friend. So what does that mean? Why is that important? Well, no matter what output you're doing, just like you're riding outside, we get to help you learn how to use variants of Cadence, the proper utilization of changing gears, and the combination, of course, blending together gears and Cadence for you to actually navigate riding up a hill, cresting over the top of The Hill, riding through the dip of a roller managing to vary different grades so that you get a better speed return for whatever power you're riding at. And this absolutely smashes the myth, if you're thinking when you ride your bike outside, that you just want to stick to a single cadence, or you want to, as they talk about, flatten the course. In other words, no matter what happens with the grade going up downhill, you hold one power. It's a myth. That's a sure way to blow yourself to pieces or go very, very slowly. This is a way for you to distribute your power to the third P in a smart way to yield the best speed return. And so when you have simulated terrain like that, not only does it make it really fun, it's incredibly empowering. So, as I'm recording this show today, I just finished coaching a class where we had, in person, about 20 athletes because that's how many people sit in our studio in San Francisco. And then I had another 50 athletes or so globally, all over the place, two-way video. And we went through a moderate output, what we call zone three. So somewhere around a six out of 10, and their whole game was they had to keep the same power. But what I did was constantly vary the terrain, 0%, 2%, 4%, 5% negative, and 1%, rolling through that multiple times over the course of 13 or 14 minutes. And what we did there is that I want your output to be exactly the same, but you're not going to change gears, as what I was teaching them there is how they can manage their output by just using Cadence. Now, next week, what I'm going to do is I'm going to bring them back, and we're going to do the same workout, but I'm going to have them fix 85 rpm, and now the goal is the same zone three output, but this time, they're going to have to only change gears the whole time, so they're getting to moderate and manage their speed return through gears, holding the power exactly output. And then, of course, the third week, we combine it together. Now, I want you to try to get the best speed return and distribution of the work over this variable terrain to see if you can go faster using shifting power. When you're going downhill, probably slightly less power going uphill, a little bit more power, fat, pretty even power. Using gears and Cadence and what starts to occur as you go through this process and you repeat that educational process is why we call it bike school. You get faster because you start to learn, ah, I've got feedback loops here, and that is it. That's a really, really powerful tool. So, Terrain Management, I've gone on for five or 10 minutes now, just on this piece, but that's the third piece. So, the three primary tools that you have are to improve your posture. Improve your pedaling and distribution of power. Those are the three P's, and if you think about that, and nothing else when you go and sit on the trainer, you're going to get faster. So, let's just think about one other opportunity that you have on the bike trainer, and we call this the purple patch special source. But you can utilize it. You don't need to be a purple patch athlete, there is a great understanding of utilizing variants of Cadence when you're riding your bike outside. Most of the time, when you ride your bicycle, you're going to spend 90 95% of your time in a relatively narrow range, somewhere around 70 RPMs or revolutions per minute, up to maybe 95, and even in there, most of the time when you ride along the flat road, you can be somewhere between 80 and 90 rpm. That's pretty typical. Great. But there is a powerful training tool that you can do, best done on a trainer, where you work on what we call end-of-range work. And what I mean by the end of the range is, if your low end of that normal range is 60-65 to 70 RPM, upper range, 95 to 100 rpm, doing specific intervals at the low end of that range and the high end of that range. So, at the low end, we call it strength endurance. It is a powerful bridge between the strength training you do and the spike-specific intervals that you want to do, where you do consistent work at a very, very low Cadence. How low? Well, it starts from 60 to 65, goes down to 50 to 55, and even goes down to 40 revolutions per minute. It has very strong, high torque intervals and is the absolute catalyst for improving your riding performance, which is hugely important. Everyone should do low cadence work on the flip end, have neurological efficiency, and improve their pedal stroke by doing relatively low power and high cadence work. We call it neurological conditioning, which is really good for smoothing out the pedal stroke and is very effective. We
Matt Dixon 37:05
just do a little bit of that. It also becomes a tool. If you're ever finding yourself in a place where you've got a strong tailwind, then keeping relatively low power at high speed and being able to sit comfortably at 100, 105, or 110 revolutions per minute without your heart rate blowing up. You want to train it so you become better. So that's a real outdoor application, but the real catalyst that has low Cadence, strength endurance, and is powerful. So that's a lot of information, and you might listen today and think, goodness me, I haven't even thought about any of this stuff. It's really hard. If you have any questions at all, feel free to reach out to us, and we'll try and help you a little bit. But do you know the best way to really improve this experiential learning? So I talked about this at the top of the show, but this is a genuine invite if you want me to teach you this and then just hop in for a free session. Reach out to us. We'll set you up. We'll make sure that your train is set up. And if you have a smart trainer, particularly at your house, it's so fun and rewarding, but you're going to get faster, and if you can carry that away, then it's going to help you. And so much like in our webinar, where we offer everyone a free consult, and many, many people took us up. That's good for us because if we get to help people have a great off-season, as we talked about a couple of weeks ago, that's super for the sport. Helps people. And if we can help you understand how to weaponize your trainer, purple patch or otherwise, that's good for the sport. And so feel free to join me. It's a lot of fun, and it's a personal invite, two-way video; I don't think you'll regret it. Okay, just remember this as a final message: improving your fitness is not enough for this if you want to gain outsized performance gains, and then I encourage you to focus on mastering bike handling, your posture and pedaling, and Terrain Management and use it to enhance your outdoor riding. Become a Better bike rider. It's so much more fun than just trying to chase power. And if you want breakthroughs, this is it. We have a strong reputation with all of our pro athletes. We always used to get asked how you generate such great bike riders. This is what I'm talking about here. This is it. Because we weren't fitter and we weren't stronger than anyone, we just helped our bike riders distribute that power across the terrain, and that's the speed game. So, if you want to beat your buddies up the hills, this is what we're talking about. Upgrade your skills and get smarter, and it can give you a better speed of return. I hope that helps. I feel very excited to help you in the live bike class. We'll see you soon. Remember, reach out. Info@purplepatchfitness.com, take care. Guys, thanks so much for joining, and thank you for Listening. I hope that you enjoyed the new format. You can never miss an episode by simply subscribing. Head to the Purple Patch channel on YouTube, and you will find it there. And you could subscribe. Of course, I'd like to ask you if you will subscribe. Also, share it with your friends. It's really helpful if you leave a nice, positive review in the comments. Now, if you have any questions, feel free to add a comment, and I will try my best to respond and support you on your performance journey. In fact, as we commence this video podcast experience, if you have any feedback at all, as mentioned earlier in the show, we would love your help in improving us. Simply email us at info@purplepatchfitness.com or leave it in the comments of the show on the purple patch page, and we will get you dialed in. We'd love constructive feedback. We are in a growth mindset, as we like to call it, so feel free to share with your friends. But as I said, Let's build this together. Let's make it something special. It's really fun. We're really trying hard to make it a special experience, and we want to welcome you into the Purple Patch community with that. I hope you have a great week. Stay healthy, have fun, keep smiling, do whatever you do, and take care.
Welcome to the Purple Patch podcast. This new mini-series will reflect on over two decades of coaching top endurance athletes and executives. Join IRONMAN Master Coach Matt Dixon as he’ll draw lessons from these individuals to help you achieve high performance in various aspects of life. These high-performance lessons will be integrated into monthly episodes over the next year.
The first episode focuses on Australian triathlete Sam Appleton, who exemplified the trait of controlling the controllable. Despite a challenging two weeks leading up to the 2018 Ironman 70.3 World Championships, including illness and a nagging Achilles injury, Sam maintained a positive mindset and executed his race strategy. He placed 6th overall, demonstrating the power of focusing on controllable factors for high performance. Dixon emphasizes that this mindset applies beyond sports, improving resilience and reducing anxiety in athletic and professional settings.
If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.
Episode Timestamps:
00:00-3:52 Welcome and Episode Introduction
3:52-14:17 Meat and Potatoes: Background on Sam racing 2018 IRONMAN World Championships in South Africa
14:17-End: Sam's performance during 2018 IRONMAN World Championship Race
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Welcome back to the Purple Patch Podcast!
This is the final part of our three-part series on setting up a great off-season for athletes. We recommend checking out the first episodes of the series.
In episode one, we discussed the importance of the Off-Season and the need for a real break while also laying a strong foundation for the upcoming year. In the second episode, we delved into the specifics of our approach at Purple Patch, building on last year's successes while making necessary refinements.
We received positive feedback on the first two episodes along with some phenomenal questions from athletes like you. In this episode, Matt shares the top 10 questions we received over the last two to three weeks about the off-season. He breaks the questions down into three categories: Big Picture Questions, Off-Season Training Questions, and Nutrition and Body Composition Questions.
Matt covers a range of topics from health and energy improvements to maintaining weight during the off-season, rest days, training volume, and the use of AI in training programs.
We believe you will find this episode not only fun and interesting but also empowering, and hopefully, it will help you plan your off-season and set yourself up for improved performance.
If you have any thoughts, or questions, or want to learn more about our services, feel free to reach out to us at info@purplepatchfitness.com for a complimentary consultation.
Episode Timestamps
00:00 - 02:52 - Welcome and Episode Introduction
02:59 - 22:39 - The Meat and Potatoes: Big Picture Questions
22:43 - 32:57 - Off-Season Training Questions
32:59 - 45:42 - Nutrition and Body Composition Questions
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This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
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Welcome back to the Purple Patch Podcast!
This is part two of our three-part series on the Off-Season. We've reimagined the Off-Season to help you thrive and achieve success in the upcoming season. This week, IRONMAN Master Coach Matt Dixon discusses the Purple Patch Off-Season, focusing on a comprehensive 18-week training plan that extends into the initial 6 weeks of the following year. This period, which we refer to as Q4, starts in October for most athletes and continues through November and December, with the off-season mindset extending into the first six weeks of the next year.
Matt emphasizes the importance of structured training and smart Off-Season practices to prevent burnout and reduce the risk of injury. His approach covers swim, bike, run, strength, and supporting habits, and while our discussion will be centered around triathletes, the principles and approaches apply to all endurance athletes and fitness enthusiasts.
If you missed last week's episode, we encourage you to listen to it first, as it lays the groundwork for a successful Off-Season. Our goal is to provide foundational information to guide your Off-Season planning.
Committing to a well-structured Off-Season offers several benefits, including long-term motivation and decreased risk of burnout and injury. By investing in a proper Off-Season, you can set yourself up for a successful and fulfilling season ahead.
If you have any thoughts, or questions, or want to learn about our services, feel free to reach out to us at info@purplepatchfitness.com for a complimentary consultation.
Episode Timestamps
00:00 - 09:01 - Welcome and Episode Introduction
09:08 - 14:13 - The Meat and Potatoes: Off-Season Overview and Benefits
14:14 - 48:05 - Principles and Approaches for the Off-Season
48:06 - 51:22 - Final Thoughts and Call to Action
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
FREE WEBINAR - The Secret to Your Best Year Ever: An Optimized Off-Season
Learn more about our Tri Squad Program
Amplify your approach to nutrition with Purple Patch and Fuelin
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
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Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
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A year ago, we at Purple Patch decided to completely reimagine our Off-Season training. We wanted to address the question of how to deliver a block of training for our athletes that is crucial for their long-term development and results, while also providing them with flexibility and a much-needed mental and physical break. We recognized the importance of taking a break after a strenuous season, while also understanding the necessity of consistent training for athletic performance.
As we approach the Off-Season once again, we want to offer insight into how we approach this important part of the athletic journey. This week, we are beginning a three-part series focusing on Off-Season training for athletes.
In this episode, we will revisit the value, importance, and role of the Off-Season, emphasizing the need to take a real break while also establishing a strong foundation for the upcoming year.
In the second episode, we will delve into the specifics of our approach at Purple Patch, building on the successes of last year while making necessary refinements. Lastly, we will hold a Q&A session in which IRONMAN Master Coach Matt Dixon will address all of your questions about Off-Season training.
We want to stress the significance of this series to all athletes. Even if you typically take an unstructured break after your race season, we hope to persuade you to consider a different approach for your Off-Season training. It's essential for setting the stage for your next big event, and we hope to provide valuable insights that you can integrate into your training program.
We look forward to sharing this journey with you over the next few weeks and encourage you to participate by sending in your questions for the upcoming Q&A session.
If you have any thoughts, or questions, or want to learn about our services, feel free to reach out to us at info@purplepatchfitness.com for a complimentary consultation.
Episode Timestamps
00:00 - 09:06 - Welcome and Episode Introduction
09:12 - 17:33 - The Meat and Potatoes: Part 1 - Defining Off-Season
17:34 - 31:44 - Part 2 - Nailing Off-Season
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
FREE WEBINAR - The Secret to Your Best Year Ever: An Optimized Off-Season
Learn more about our Tri Squad Program
Amplify your approach to nutrition with Purple Patch and Fuelin
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to another episode of the Purple Patch podcast.
This week, IRONMAN Master Coach Matt Dixon explores the concept of Child’s play. What do children have to do with our pursuit of high performance in work, life, and sport? It turns out, quite a bit.
While it may sometimes seem like kids do nothing but go to school, say the wildest things, and create messes around the house, the study of child development holds valuable lessons. Understanding how children grow into high-functioning adults can parallel the importance of sports and physical challenges in our own lives. These experiences can help us perform better under pressure in all aspects of life.
Today's discussion about high performance will draw inspiration from the playful and physical activities of children that many of us remember from our childhoods. The aim is to rejuvenate your spirit of adventure and inspire you to either rediscover the joy in your current pursuits or take on an entirely new challenge.
Episode Timestamps
00:00 - 02:49 - Welcome and Episode Introduction
02:56 - 14:41 - The Meat and Potatoes: Part 1 - Free Play for Kids
14:42 - 27:16 - Part 2 - The Importance of Experience
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This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
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Welcome to the Purple Patch Podcast!
As we air this show, most Purple Patch athletes are busy preparing for a variety of late-season races. We have the Ironman World Championships in Nice for the women, the Ironman World Championships in Kona for the men, the Ironman 70.3 World Championships in New Zealand, and the T100 series ramping up with the championship approaching for the pros. Additionally, we have the New York Marathon, the Santa Cruz Half Ironman, and a series of Ultra Trail runs.
Despite these big looming events, we want to take a moment to encourage high performers to pause, step back, and reflect. In this week’s episode, we take a look back at the past year to see the big picture of how we made it to this point.
Almost a year ago, we emphasized the critical role of the off-season in achieving significant performance gains in the year ahead. This week we want to report on the impact of this approach on Purple Patch athletes.
First, IRONMAN Master Coach Matt Dixon revisits the key goals of the off-season and focuses on what a successful off-season looks like. Matt then shares his observations and insights from this past season and both qualitative and quantitative data to highlight the effects of the off-season. He then shares feedback from Purple Patch athletes on how the off-season affected their performance and lives.
In this episode, Matt discusses the mindset and commitment required to excel in your off-season. Whether you are preparing for upcoming events or gearing up to tackle a personal challenge in 2025, this show is crucial for you to refocus and recalibrate your performance, regardless of your goals.
Episode Timestamps
00:00 - 06:39 - Welcome and Episode Introduction
06:46 - 23:45 - The Meat and Potatoes: Part 1 - Framing Your Offseason?
23:49 - 33:36 - Part 2 - Reflecting on the impact of Offseason
33:37 - 44:17 - Part 3 - From the Athletes Themselves
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FREE WEBINAR - The Secret to Your Best Year Ever: An Optimized Off-Season
Learn more about our Tri Squad Program
Amplify your approach to nutrition with Purple Patch and Fuelin
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
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Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
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Welcome to the Purple Patch Podcast! This week, we discuss taking on a challenge and kickstarting your journey of transformation. This episode is filled with stories of achieving extraordinary accomplishments, from athletes winning championships to individuals overcoming health challenges and excelling in leadership. They all dared to commit to their journey of personal performance and embrace challenges. IRONMAN Master Coach Matt Dixon showcases the value of embracing challenges with purpose, direction, and commitment.
While many people wish to achieve great things, they hesitate to commit to a challenge. Matt explores the reasons behind this hesitation and discusses how to overcome it. He offers encouragement to inspire you to take on a challenge and outlines the steps required to turn your aspirations into commitments and actions.
If you have any questions or feel inspired to continue the discussion, reach out to us at info@purplepatchfitness.com. Let us know that you listened to the show, and we'll be happy to set up a complimentary call to help you frame your journey.
Episode Timestamps
00:00 - 04:40 - Welcome and Episode Introduction
04:47 - 11:05 - The Meat and Potatoes: Part 1 - What makes a challenge?
11:07 - 34:42 - Part 2 - Values of a challenge
34:43 - 42:53 - Part 3 - The Roadmap
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FREE WEBINAR - Nail Your IRONMAN & 70.3 Training in Just 8-14 Hours Per Week
Learn more about our Tri Squad Program
Amplify your approach to nutrition with Purple Patch and Fuelin
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
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Welcome to the Purple Patch Podcast.
This week, IRONMAN Master Coach Matt Dixon discusses a crucial aspect of your performance journey – finding purpose and setting goals.
These two elements are essential for success, whether aiming for a world championship, building a business, or simply striving to be the best version of yourself. They are the foundation of your performance.
Matt defines and highlights the differences between purpose and goals, and explores the process of building effective goals and understanding their value. He also stresses the importance of creating a plan to achieve these goals, leveraging support and resources, and avoiding common pitfalls that lead to goal failure.
We hope this episode serves as an informative and go-to resource on your performance journey.
If you have any thoughts, or questions, or want to learn about our services, feel free to reach out to us at info@purplepatchfitness.com for a complimentary consultation.
Episode Timestamps
00:00 - 02:52 - Welcome and Episode Introduction
02:59 - 36:07 - The Meat and Potatoes: Part 1 - Purpose Vs. Goals
15:29 - 26:07 - Part 2 - Establishing Goals
26:09 - 36:07 - Part 3 - The Pitfalls
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FREE WEBINAR - Nail Your IRONMAN & 70.3 Training in Just 8-14 Hours Per Week
Learn more about our Tri Squad Program
Amplify your approach to nutrition with Purple Patch and Fuelin
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
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Welcome to this special bulletin-edition episode of the Purple Patch Podcast.
IRONMAN Master Coach Matt Dixon shares a quick message about a free webinar opportunity to help you conquer your IRONMAN or IRONMAN 70.3. Matt provides details on signing up to help you access information on developing effective training strategies and supportive habits to enhance your performance without compromising your schedule, sleep, or well-being.
Episode Timestamps
N/A
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
FREE WEBINAR - Nail Your IRONMAN & 70.3 Training in Just 8-14 Hours Per Week
Learn more about our Tri Squad Program
Amplify your approach to nutrition with Purple Patch and Fuelin
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
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Welcome to the Purple Patch Podcast! With the Paris Olympics all wrapped up, we have a perfect opportunity to reflect on the outstanding athletic performances and their relevance to you.
In this week's episode, Ironman master coach Matt Dixon, fresh from his trip to the Paris Olympics, shares his insights on the common trends among the athletes in various events.
Matt compiles a series of performance lessons for all athletes based on observations of competing Olympians in the women's team gymnastics final, triathlon events, swimming finals, and track and field. You don't have to be an elite athlete to benefit from these lessons, which can be applied in sports and everyday life.
He shares patterns that have emerged during his years of experience coaching world-class athletes and guiding them on their journeys. These patterns are essential for developing the right mindset to overcome challenges and prepare for any event.
Matt distills practical and actionable strategies from elite athletes that anyone can and should apply to their performance journey to unlock high performance.
Episode Timestamps
00:00 - 05:31 - Welcome and Episode Introduction
05:38 - 43:24 - The Meat & Potatoes - Episode 325: Performance Lessons From Olympians and Elite Coaching
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
FREE WEBINAR - Nail Your IRONMAN & 70.3 Training in Just 8-14 Hours Per Week
Learn more about our Tri Squad Program
Amplify your approach to nutrition with Purple Patch and Fuelin
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
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Welcome to the Purple Patch Podcast! This week, we're continuing with part two of our Q&A session with Scott Tindal, the co-founder of Fuelin. Fuelin is a personalized sports nutrition coaching program and app for triathletes, and they are our partner and go-to resource for everything related to nutrition, race fueling, and hydration. Scott is a fantastic resource in the world of professional sports and nutrition. As part of Fuelin, he is now helping time-starved amateurs of all levels improve their performance, health, and ultimately the results they achieve - not just in sport, but also in life.
Last week, our questions were focused on race fueling and hydration, specifically for endurance athletes. This week, we are shifting our focus and putting sports-specific nutrition and hydration aside. Instead, we will be asking Scott a series of questions centered on overall life performance. Matt and Scott delve into improving cognitive function and longevity, and how to manage and improve your energy throughout the day to help you show up at your very best in any area of life.
Matt and Scott's discussion covers a wide range of topics, including the importance of breakfast for daily performance, avoiding energy slumps after lunch, proper distribution of macros throughout the day, and essential supplements. Whether you're an athlete preparing for races and training or simply seeking to optimize your nutrition for daily life, this episode provides valuable insights and tips to help you achieve your goals.
Click here for more information on Fuelin and how to better manage your race-day nutrition.
Episode Timestamps
00:00 - 03:22 - Welcome and Episode Introduction
03:30 - 44:39 - The Meat & Potatoes - Episode 324: Nutrition and Hydration for Daily Performance - Q&A with Scott Tindal of Fuelin
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
ARTICLE - Fuelin - Strengthspan - What The Hell Is That?
Learn more about our Tri Squad Program
Amplify your approach to nutrition with Purple Patch and Fuelin
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
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Stay Up-to-Date with Purple Patch News and Events
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Welcome to the Purple Patch Podcast. This week, we have a special edition of the podcast featuring Scott Tindal, the co-founder of Fuelin, a personalized sports nutrition coaching program and app for triathletes. Fuelin is our partner and resource for everything related to nutrition, race fueling, and hydration. Scott has worked in multiple professional sports, from rugby to rowing to NHL hockey, and now he is one of the most trusted resources in the sport of Ironman Triathlon. He has worked with numerous professionals in the sport, including the great Jan Frodeno.
In this episode, IRONMAN Master Coach Matt Dixon hosts a Q&A focused on race fueling and hydration. Matt and Scott cover everything from overcoming GI distress and planning pre-race meals to fueling for specific race distances and gaining insights on how to be precise about your nutrition. Scott shares his experiences of working with the pros and simplifies nutrition to a set of principles that any athlete can understand. He provides details to help with your nutrition and fueling, ensuring that you get the most out of your training and are prepared to excel in your races.
Make sure to tune in for Part 2 of our conversation with Scott Tindal next week. In this segment, Matt delves into the topic of personal performance. Scott will be sharing some valuable nutritional tips to help you enhance your cognitive health, longevity, and energy levels throughout the day, no matter what challenges you choose to take on.
Click here for more information on Fuelin and how to better manage your race-day nutrition.
Episode Timestamps
00:00 - 03:29 - Welcome and Episode Introduction
03:36 - 35:44 - The Meat & Potatoes - Episode 323: Proper Nutrition for Peak Racing Performance - Q&A with Scott Tindal of Fuelin
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Learn more about our Tri Squad Program
Amplify your approach to nutrition with Purple Patch and Fuelin
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
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Welcome to the Purple Patch Podcast! This week, we're exploring the topic of mature athletes. These athletes are just as ambitious and goal-driven as younger ones, but they often have a deeper and more meaningful purpose beyond winning races and setting personal records.
We received a great question from a podcast listener who has participated in triathlons for over 20 years. Despite still being ambitious, she now has three kids and is seeking advice on how to approach the sport from a new perspective and adjust her training. This is a common challenge for many athletes, not just in triathlon.
We've dedicated a whole show to addressing this question and hopefully, we provide helpful guidance for any mature athlete looking to optimize their mindset, strategy, and training for performance gains. The episode is divided into three parts. The first part discusses "perspective" and building a new relationship with sports. It provides context for understanding how to adjust your approach to sports and how it may differ from your younger and more competitive years.
Part two delves into training practices. What may have worked for you in your 20s as an athlete may not be as helpful for you now. We outline the key elements of training that mature athletes should focus on to achieve the best return on investment.
In part three, we discuss habits all athletes should adopt to support training, with a special emphasis on habits of amplified importance for mature athletes seeking to stay healthy and competitive for years to come.
Episode Timestamps
00:00 - 03:13 - Welcome and Episode Introduction
03:14 - 07:44 - Coach’s Corner
07:45 - 21:49 - The Meat & Potatoes - Part 1- Perspective
21:51 - 22:58 - Purple Patch Promo 1
23:01 - 35:11 - PART 2 - Training
35:12 - 36:19 - Purple Patch Promo 2
36:21 - 46:44 - PART 3 - Habits
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Episode 320: Maximizing Your Sleep - Simple Steps to Improve Sleep for Better Performance
Learn more about our Tri Squad Program
Amplify your approach to nutrition with Purple Patch and Fuelin
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
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Welcome to the Purple Patch podcast. In this week's episode, we'll be discussing the traits that deliver high performance.
Our inspiration for this episode came from two sources. Firstly, the incredible achievement in the recent Tour de France, where Mark Cavendish clinched his 35th stage victory. His story embodies passion, joy, and perseverance despite facing numerous obstacles and setbacks. Following a serious injury last year, he made a remarkable comeback and secured a long-awaited win.
The second catalyst was a question received by Matt from an athlete he coaches. This question stemmed from the athlete's observation of the Olympic swimming trials, with the Olympics right around the corner. Watching the returning athletes, many of whom were making their second or third Olympic appearance, left the athlete in awe and sparked thoughts about the mindset of a winner. These seasoned athletes seemed to possess remarkable toughness and composure. Given the stories of comebacks during this year's trials, the athlete wondered if there were lessons that everyday individuals could apply to their own lives.
As it turns out, there are valuable insights to be gained. You don't have to be an elite athlete to draw inspiration from their mindset and the traits that contribute to their success.
In this episode, we'll explore the mindset of high-performance individuals like Mark and discuss the traits that underpin their achievements. Drawing from over 20 years of experience working with elite athletes and organizational leaders, Matt has identified these traits and believes they can be cultivated and developed to enhance our performance in any area of focus.
Episode Timestamps
00:00 - 03:39 - Welcome and Episode Introduction
03:46 - 12:53 - The Meat & Potatoes -Part 1- Sustained high performance
12:54 - 13:59 - Purple Patch Promo 1
14:03 - 20:40 - PART 2 - Defining the traits of high performers
20:43 - 22:46 - Purple Patch Promo 2
22:29 - 35:57 - PART 3 - Developing the traits of high performance for yourself
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Learn more about our Tri Squad Program
Amplify your approach to nutrition with Purple Patch and Fuelin
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
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Purple Patch Upcoming Webinars and Events
Welcome to the Purple Patch Podcast. In this week’s episode, IRONMAN Master Coach Matt Dixon delves deep into the subject of sleep. In this episode, we aim to provide you with an action plan to help you improve the quality of your sleep.
If you're an athlete, this episode is crucial as quality sleep is essential for maximizing the benefits of your training. If you're focused on excelling in the workplace, this episode is equally important as sleep can help to stabilize your energy and optimize cognitive function.
First, Matt provides insight into establishing the right mindset towards sleep to develop a realistic approach to implementing changes to your sleep routine. He then breaks down the various stages of a typical night's sleep to give us a better understanding of how sleep impacts our bodies on a physiological level. Finally, Matt provides actionable tips to develop the practices that can help build consistency and establish opportunities for growth, adaptations, and repair.
With these recommendations, we aim to help you achieve high-quality sleep and a baseline level of energy and cognitive function to make the most of your days.
Episode Timestamps
00:00 - 03:59 - Welcome and Episode Introduction
04:04 - 07:52 - Coach’s Corner
07:53 - 10:05 - PART 1 - Establishing the Right Mindset
11:17 - 13:57 - Purple Patch Promo
13:58 - 24:28 - PART 2 - Breaking Down the Sleep Cycle
24:29 - 26:07 - Purple Patch Promo
26:08 - 38:03 - PART 3 - Tips & Recommendations
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Purple Patch Video Podcast and More
ARTICLE: A bidirectional model of sleep and technology use: A theoretical review of How much, for whom, and which mechanisms
Learn more about our Tri Squad Program
Amplify your approach to nutrition with Purple Patch and Fuelin
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
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Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
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Welcome to the Purple Patch podcast. This week, our show focuses on performance. Purple Patch is a performance coaching organization, and IRONMAN Master Coach Matt Dixon is well-known for coaching successful Ironman athletes and inspiring strong individual performances. Surprisingly, the backbone of his success has been the use of a team approach. Ironman is an extremely individual sport, but team and community have been essential to Purple Patch’s sustained success over the last two decades.
In this week’s episode, Matt discusses the power and importance of a team approach for individual performance success. He uses a recent Purple Patch training camp in South Carolina as proof of concept. Despite the attendees being vastly different athletically and having individual goals, they came together in just a few short days, created a shared purpose, and emerged as a high-performing team. Matt shares his key takeaways from the training camp and his years of coaching experience to highlight the elements of teamwork that lead to improved individual performance.
We believe you can extract lessons from this story for your journey, whether you aim to improve individual performance in sports, organizational leadership, or any other focus.
Episode Timestamps
00:00 - 03:23 - Welcome and Episode Introduction
03:24 - 15:42 - Coach’s Corner
15:50 - 32:27 - Episode 319: Leveraging Team & Community for Your Performance
32:30 - 34:51 - Purple Patch Promo
34:51 - 44:17 - Episode 319 Cont.
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Learn more about our Tri Squad Program
Free Live Webinar - Strategies to Nail Your Marathon & Half Marathon
Amplify your approach to nutrition with Purple Patch and Fuelin
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
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We are six months into the year and hopefully in a better position than when we started. Now is the time to look up, find that buoy of progress, take a breath, and realign ourselves before moving forward. This week on the Purple Patch podcast, we REWIND and revisit an important episode about assessing your performance so far and redefining your goals as we enter the second half of the year.
At the beginning of the year, we took time to reflect, plan for the future and set Big Hairy Audacious Goals (BHAGs). Now, we have reached the halfway point of the year.
Most of you hit the ground running with ambitions and lofty goals, but how did they pan out? Are you nailing your goals? Are you thriving in your performance journey? Is it fulfilling? Where can you improve or shift your approach? It is essential to come up for air midway through the season and execute some big-picture thinking about the work you have been putting in, the purpose of it, and where you want it to take you.
On this week’s episode of The Purple Patch Podcast, IRONMAN Master Coach Matt Dixon presents a framework to help you evaluate your progress and performance over the past six months to set yourself up for a strong finish to the year. Matt lays out a process for identifying the areas within your control where you have excelled, the lessons you have learned, and opportunities for improvement, to help you develop a plan of action to enhance future performance.
Matt’s framework centers on three questions that all athletes should consider asking themselves.
- Do you only have a destination or do you have a path?
- Is your current approach or program integrated into life?
- Am I getting athletically smarter?
This episode is an opportunity to pause and reflect on the purpose of your athletic journey and strip down the elements of your process to determine what works, what doesn't, and what you plan to do about it.
Episode Timestamps
00:00 - 04:46 - Welcome and Episode Introduction
04:47 - 33:50 -Episode 318: Episode REWIND - Ep. 272 3 Key Strategies To Help Optimize Your Performance for the Rest of the Year
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Learn more about our Tri Squad Program
Free Live Webinar - Strategies to Nail Your Marathon & Half Marathon
Amplify your approach to nutrition with Purple Patch and Fuelin
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
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Welcome to the Purple Patch Podcast. Last week's episode focused on opening the door of opportunity for those who may have never thought it possible to finish a marathon, let alone be successful at one. We discussed strategies to motivate you towards taking on a challenge and strategies to help you thrive.
This week, we focus on those of you who have completed a marathon or even several. In this episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon shares actionable steps and strategies to help you improve your performance and take your marathon to the next level.
Matt dissects marathon training and the unique challenges of marathon running to better understand what you face. He discusses common flaws in many marathon training plans to help runners avoid injury and progress. Matt highlights strategies you can leverage for a smarter training approach.
From the benefits of clustered and split runs to practicing good posture with subtle inclines, Matt shares tips that can help enhance your speed and boost your skill set for your next marathon.
Also, be sure to check out our free live webinar, Strategies to Nail Your Marathon & Half Marathon, where Matt offers a more in-depth analysis of these points.
Episode Timestamps
00:00 - 02:48 - Welcome and Episode Introduction
02:49 - 06:43 - Coach's Corner
06:44 - 19:21 - The Meat and Potatoes - Episode 317: How To Cut 30 Min off Your Marathon Time
19:24 - 21:22 - Purple Patch Program Information
21:24 - 36:31 - How To Cut 30 Min off Your Marathon Time Cont.
36:33 - 37:51 - Purple Patch Program Information
37:52 - 40:26 - How To Cut 30 Min off Your Marathon Time Cont.
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Learn more about our Tri Squad Program
Free Live Webinar - Strategies to Nail Your Marathon & Half Marathon
An Evening with Champions in support of the Challenged Athletes Foundation
Amplify your approach to nutrition with Purple Patch and Fuelin
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to the Purple Patch podcast. This week, we aim to inspire, instill hope, and create opportunities. Many people watch others doing amazing things and think, "That's not for me. I couldn't do that." But the truth is, you can do it if you apply a smart and patient approach that builds incrementally over time. Before you know it, you can look back and marvel at what you have accomplished, regardless of the challenge or goal, whether in sport or life.
In this week's episode, IRONMAN Master Coach Matt Dixon focuses on marathon and half marathon races. Half marathons are a great starting point for many people and can serve as a bridge to longer distances. Whether you've struggled with injuries or don't consider yourself a runner, Matt offers insight and tips to help you break through those barriers.
Drawing from two case studies, Matt explores the common challenges faced by athletes training for long-distance runs and offers simple solutions to maximize their potential. The first case study features an athlete who initially believed completing a race was impossible, but ultimately discovered untapped capabilities. The second case study showcases an athlete who overcame injuries by adjusting their approach and achieved significant success. We believe you’ll find these stories informative, helpful, and inspiring and we hope they motivate you to take on your challenges.
Matt also shares his five-point plan to help you refocus your approach and mindset, to get you started on your first or next long-distance race. Check out our free live webinar, Strategies to Nail Your Marathon & Half Marathon, where Matt offers a more in-depth analysis of these points.
Episode Timestamps
00:00 - 04:05 - Welcome and Episode Introduction
04:13 - 13:58 - Coach's Corner
14:05 - 29:02 - The Meat and Potatoes - Episode 316: Yes, You Can Run a Marathon – Five Key Points to Help Conquer Your Distance Run
29:04 - 30:38 - Purple Patch Squad Information
30:40 - 41:22 - Yes, You Can Run a Marathon Cont.
41:24 - 42:54 - Purple Patch Program Information
42:55 - 50:59 - Yes, You Can Run a Marathon Cont.
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Learn more about our Tri Squad Program
Free Live Webinar - Strategies to Nail Your Marathon & Half Marathon
An Evening with Champions in support of the Challenged Athletes Foundation
Amplify your approach to nutrition with Purple Patch and Fuelin
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to the Purple Patch podcast. This week, we continue our series on Purple Patch Case Studies, where we hear first-hand experiences of time-starved athletes on their journey towards improved performance in sports and life.
This week, Matt welcomes Purple Patch athletes Rachel Brown and Tiger Paton. Rachel, a busy mother of seven boys, is a passionate runner with a wonderful story of shifting perspectives. By embracing the tri-squad approach, Rachel evolved her understanding of training and multi-sport to become a faster runner and unlocked abilities she never considered.
Tiger Paton, a well-known figure in the Purple Patch community, serves as our squad specialist and program manager. She began her journey as a Purple Patch Squad athlete several years ago. She shares an inspiring lesson about perseverance. As a new athlete, she fully used all the tools in the program to overcome injury and fatigue. Struggling to find time for her health and needing a change, Tiger found support in the Purple Patch community. She integrated training into her life and wholeheartedly embraced her journey as a triathlete. Tiger’s story is an outstanding example of athlete development in sport and life.
Both case studies highlight valuable lessons and practical advice to boost your progress or inspire you to kick-start your journey towards your future self.
Episode Timestamps
00:00 - 03:04 - Welcome and Episode Introduction
03:12 - 09:25 - Coach's Corner
09:32 - 22:00 - The Meat and Potatoes - Episode 315: Purple Patch Case Studies - with Rachel Brown
22:02 - 23:32 - Purple Patch Squad Information
23:38 - 34:17 - Rachel Brown Cont.
34:21 - 49:15 - Purple Patch Case Studies - with Tiger Paton
49:16 - 50:43 - Purple Patch Program Information
50:45 - 01:10:40 - Tiger Paton Cont.
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Learn more about our Tri Squad Program
FREE LIVE WEBINAR - Breakthrough Performance Strategies for Hard & Hilly Triathlon Courses 2.0
Amplify your approach to nutrition with Purple Patch and Fuelin
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
There is some exciting news in the world of Ironman. All Ironman and Ironman 70.3 events across Europe, including the Vinfast Ironman World Championships in Nice this fall, will be supported by our friends at Precision Hydration.
Access to Precision Hydration is a big change from having Gatorade delivered on course. It is fantastic news for our athletes who are competing there.
Since the news broke, our athletes have had many questions about the specifics behind the changes and how they will impact their fueling and hydration plans.
In this week's episode, IRONMAN Master Coach Matt Dixon interviews Andy Blow, founder of Precision Fuel and Hydration. They discuss the recent announcement and its implications for athletes competing in these races.
Matt and Andy discuss the products that will be offered on the course. During the conversation, they detail how to develop an optimal fueling and hydration plan based on the changes and highlight the strategy to ensure you fuel your race success.
This episode offers valuable information and guidance for all athletes, ensuring you are well-prepared and make informed decisions regardless of where you race.
Episode Timestamps
00:00 - 03:54 - Welcome and Episode Introduction
04:02 - 13:33 - Coach's Corner
13:30 - 28:19 - The Meat and Potatoes - Episode 314: IRONMAN Europe’s Game-Changing Partnership With Precision Fuel & Hydration – an Inside Look With PFH’s Andy Blow
28:21 - 30:16 - Purple Patch Squad Information
30:18 - 50:18 - Andy Blow Cont.
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
FREE LIVE WEBINAR - Breakthrough Performance Strategies for Hard & Hilly Triathlon Courses 2.0
Sighting Tips for Open Water Swimming
Amplify your approach to nutrition with Purple Patch and Fuelin
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to the Purple Patch podcast with IRONMAN Master Coach Matt Dixon.
In this week's episode, Matt shares valuable insights into how athletes can improve their speed without spending more time, money, or energy than they already have. Matt believes that instead of relying solely on metrics and data, you can achieve "free speed", or "Smart Speed" as he calls it, by thinking outside the box and focusing on elements that maximize your overall performance. He covers various strategies that can help athletes improve their speed in all three disciplines of triathlon - swim, bike, and run. From counting strokes in the swim to taking walk breaks in the run, Matt's tips are practical, effective, and easy to apply. Whether a beginner or an experienced athlete, you'll find valuable takeaways in this two-part series.
Part two of our Free Speed series will explore advanced topics like racecraft, mindset, and energy management. So stay tuned!
Episode Timestamps
00:00 - 07:32 - Welcome and Episode Introduction
07:40 - 13:25 - Coach's Corner
13:33 - 26:35 - The Meat and Potatoes - Episode 313: Free Speed - Practical Strategies for Getting Faster
27:34 - 28:55 - Purple Patch Program Information
28:56 - 39:20 - Free Speed Cont.
39:22 - 40:45 - Purple Patch Program Information
40:46- 52:47 - Free Speed Cont.
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
FREE LIVE WEBINAR - Breakthrough Performance Strategies for Hard & Hilly Triathlon Courses 2.0
Sighting Tips for Open Water Swimming
Amplify your approach to nutrition with Purple Patch and Fuelin
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to the Purple Patch podcast. This week we continue our series on Purple Patch Case Studies, where we hear first-hand experiences of time-starved athletes on their journey towards improved performance in sports and life.
This week, IRONMAN Master Coach Matt Dixon welcomes Purple Patch athlete Ben Cooper to the show. Like most Purple Patch athletes, Ben has a lot on his plate. He is a managing director at a major real estate company based in London, and he is also a devoted father of a three-year-old. Despite his busy schedule, he juggles all his responsibilities while dealing with weekly travel obligations. Ben's life is complex and time-starved, but he is determined to make it all work.
Two years ago, when Ben was first introduced to Matt and Purple Patch Fitness, he struggled. Ben was dealing with exhaustion, burnout, and mental health challenges stemming from the stress of having a child during the COVID-19 pandemic. Like many people at the time, he felt lost and overwhelmed. A former rugby player, Ben had lost his fitness, gained weight, had low energy, had terrible sleep, and had no idea how to break free from the negative cycle he was stuck in. In Ben's own words, he was surviving, not thriving.
Ben discusses his challenges in jumpstarting his athletic journey and the strategies he learned through his coaching relationship with Matt to incorporate movement into his daily routine. Ben and Matt discuss the profound impact this had on shifting Ben's mindset, ultimately leading him to happiness, control, improved health, and high performance in all areas of his life.
Ben's story is full of inspiration, perspective, and valuable lessons we can all apply to our lives. We hope that Ben's story motivates you to overcome any challenges you may face and take the initial steps toward achieving high performance in your athletic journey.
Associated Articles: Benefits of resistance exercise training in treatment of anxiety and depression
Episode Timestamps
00:00 - 05:26 - Welcome and Episode Introduction
05:33 - 11:28 - Coach's Corner
11:36 - 25:31 - The Meat and Potatoes - Episode 312: Purple Patch Case Studies - with Ben Cooper
25:33 - 26:43 - Keynote Speaking and Leadership Program Announcement
26:45 - 43:40 - Ben Cooper Cont.
43:42 - 45:09 - 1:1 Coaching and Tri-Squad Program Announcement
45:10 - 59:17 - Ben Cooper Cont.
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Amplify your approach to nutrition with Purple Patch and Fuelin
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
"How do you get to Carnegie Hall? Practice." This age-old saying has stood the test of time. There is no shortcut to success, and achieving elite status in any field requires a lot of hard work and dedication. Consistently high performance can only be achieved through practice, or following a set of practices that are designed to bring out your best performance.
IRONMAN Master Coach Matt Dixon has developed a simple premise that applies to all areas of performance. This concept is at the heart of the discussion in this week’s podcast - Performance is performance. In this episode, Matt delves deep into this idea to help you set a plan that will help you achieve consistent and predictable results. This is what we like to call "Purple Patches".
Matt has spent the last 20 years of his career as a coach working with a diverse range of clients, from professional athletes to high-level executives. He strongly believes that the principles of success in triathlon can be applied to leadership in the workplace.
This episode aims to highlight the practices used by high-performers and make them accessible to anyone looking to enhance their performance in any field or endeavor.
Episode Timestamps
00:00 - 04:00 - Welcome and Episode Introduction
04:07 - 08:16 - Matt’s News-ings
08:31 - 10:57 - Word of the Week
11:04 - 45:53 - The Meat and Potatoes - Episode 311: Performance is Performance
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Amplify your approach to nutrition with Purple Patch and Fuelin
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to the Purple Patch podcast! A few weeks ago, we began a special series on case studies of Purple Patch athletes. In this series, we share their stories and insights to help you learn how they have benefited from the Purple Patch methodology. Our goal is to help you understand how this methodology and mindset can facilitate better performance in your own life.
Our first athlete in this series was Mike Kane. Mike initially focused solely on fitness, but with some guidance, shifted his perspective towards health and habits and unlocked effectiveness in his training and how he showed up as a leader.
This week, we are excited to welcome two Purple Patch athletes, Jeff Lipschultz and Marcel Lopez. They both have inspiring stories to share about how they used sports to improve their lives, shift their perspectives, and achieve better results.
Jeff's story is about his journey from a childhood that didn't include many sports to using sports to enrich his community. He talks about the lessons he learned from other athletes and how the squad mentality and global network of support have amplified all aspects of his life.
Marcel's story centers on an evolution of approach and mindset. Obsessed with data, Marcel’s misguided approach inspired punishing training sessions and an unequal return on investment for his efforts. He discusses the change of perspective and the simple changes to his training habits that have yielded unexpected results.
Jeff and Marcel's stories are compelling and offer valuable lessons to help you enhance your performance in sports or life and achieve better results in any endeavor you pursue.
Episode Timestamps
00:00 - 02:52 - Welcome and Episode Introduction
03:53 - 06:16 - Matt’s News-ings
06:23 - 45:39 - The Meat and Potatoes - Episode 310: Purple Patch Case Studies - with Jeff Lipschultz and Marcel Lopez - JEFF’S STORY
45:43 - 01:20:06 - MARCEL’S STORY
Purple Patch and Episode Resources
Episode 307: Case Studies From the Purple Patch Squad – A Conversation With Mike Kane
Purple Patch Video Podcast and More
Amplify your approach to nutrition with Purple Patch and Fuelin
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
On this week's episode of the Purple Patch podcast, IRONMAN Master Coach Matt Dixon delves into the topic of stress. Dealing with stress is crucial for personal growth, but it can also negatively impact your daily performance.
In this episode, Matt highlights the role of stress in nutrition and eating habits and emphasizes three key areas where your approach and the role of stress can determine your success or struggle.
Matt explains how different stressors can affect athletes' eating habits. He describes how stress can create weaknesses by disrupting regulatory processes that help us maintain healthy eating habits, which can derail adherence to a smart eating plan.
Matt offers guidance on how to adjust your mindset and approach to the quantity, quality, and timing of your meals to better cope with stress, develop a strategy, and improve your overall health. He also discusses supportive habits in other areas of performance, such as sleep and training, that can complement your nutritional approach. Additionally, Matt talks about the concept of "race weight" and how focusing excessively on it can increase stress, create an unhealthy relationship with food, and derail your goals.
We recommend listening to this episode before making any changes to your eating habits. It will help you broaden your perspective and understand what you can do to achieve your desired results. Whether you want to improve your race day performance, change your body composition, maintain good health, or be more productive at work, managing stress is crucial to adopting a healthy approach.
In this episode, we also provide resources for anyone looking for expert guidance on their nutritional journey. Click below for more information on how to better understand and manage your nutritional needs.
Click here for the SPECIAL Fuelin Landing Page
Episode Timestamps
00:00 - 03:55 - Welcome and Episode Introduction
04:18 - 07:41 - Matt’s News-ings
07:56 - 10:03 - Word of the Week
10:10 - 46:05 - The Meat and Potatoes - Episode 309: Understanding Nutrition and Stress
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
It's race season, folks! The season is beginning in full swing, especially in the northern hemisphere, and we have some exciting races to look forward to. It’s a perfect opportunity to test your limits, skills, and abilities, but most importantly, it’s an opportunity to have fun.
IRONMAN Master Coach Matt Dixon explores performance readiness and the racing mindset to help you perform your best on race day. The aim is to provide a fresh perspective to show up for your important events and focus on the things that will result in the best performance possible.
Matt discusses the importance of training and developing physiological race-readiness, refining skills, and race craft, and devising strategies for fueling and hydration, to understand the demands of racing and the role race preparation plays in setting up an approach to define the race in your favor.
On race day, many athletes face negative and distracting thoughts. However, Matt delves into the underlying reasons and outcomes of such negative thinking and offers strategies to help you gain control.
The topic of discussion for this week is racing, but the principles covered by Matt apply to any situation where you need to perform at your best - be it giving a speech at work or leading a team. The key is to have the right mindset, which can help you reach your goals and maximize your efforts.
Episode Timestamps
00:00 - 03:55 - Welcome and Episode Introduction
04:02 - 06:02 - Matt’s News-ings
06:17 - 07:34 - Word of the Week
07:41 - 35:12 - The Meat and Potatoes - Episode 308: The Racing Mindset
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Click here for the SPECIAL Fuelin Landing Page
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
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This week on the Purple Patch Podcast, Ironman Master Coach Matt Dixon discusses high performance with Purple Patch athlete Mike Kane.
Mike is the Chief Manufacturing Officer at Framebridge, a framing company based in New Jersey. He has been training with Matt as a Purple Patch athlete for a couple of years.
Mike is the epitome of a time-starved athlete. He's a busy senior executive who travels a ton while trying to integrate sport into life by competing in athletic events such as marathons and Ironman competitions.
In this episode, Matt and Mike detail the challenges and struggles they faced while attempting to decode Mike’s athletic success in his first year with Purple Patch. However, they explain the shift in perspective that eventually transformed his performance.
By chasing a platform of health rather than fitness, Mike was able to unlock dramatic results. He saw significant improvements in his body composition, energy levels, training efficiency, fitness, and overall sense of control. Instead of solely working harder, the emphasis was on improving eating habits, adjusting meal composition, hydration, and his weekly sleep schedule, generating magnified results from the effort already being put in. Now he has a platform where he can achieve much greater success.
Throughout their conversation, Mike and Matt outline the steps they took to identify areas for improvement and what factors led to the change in their approach.
Mike’s story is the essence of what it means to be a Purple Patch athlete. It’s not only inspiring but also a valuable source of lessons for your journey. By adopting the right perspective, cultivating the correct mindset, and integrating healthy habits, you can improve not only your athletic performance but also your overall well-being and how you approach life.
Episode Timestamps
00:00 - 04:32 - Welcome and Episode Introduction
04:40 - 07:06 - Matt’s News-ings
07:21 - 09:04 - Word of the Week
11:45 - 43:00 - The Meat and Potatoes - Episode 307: Case Studies From the Purple Patch Squad – A Conversation With Mike Kane
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Purple Patch Video Podcast and More
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2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
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In the latest episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon talks about the world of coaching and the importance of establishing a strong foundation of trust and commitment in your coaching relationship.
Your perspective, mindset, and actions are key factors in creating a successful coaching relationship. When done correctly, this relationship can lead to positive outcomes. However, if not done properly, it can easily become stuck.
Matt breaks down the discussion into three main parts: The value of being coached, the role of a coach, and how to make the most of your coaching relationship.
Although the discussion mainly focuses on sports coaching, the principles Matt shares apply to almost every aspect of our lives, including business. This week's episode is a must-listen if you are in a leadership or managerial position. Even if you are seeking to improve your relationship with a mentor or manager, the details of the discussion will help you frame your approach.
In this episode, Matt challenges you to reflect on your current situation, determine how you can improve your progress, and shift your mindset to fully commit to your journey and your coaching relationship and find sustained high performance in all of your endeavors.
Episode Timestamps
00:00 - 03:12 - Welcome and Episode Introduction
03:19 - 08:51 - Matt’s News-ings
09:06 - 11:38 - Word of the Week
11:45 - 44:53 - The Meat and Potatoes - Episode 306: Mentorship & Coaching - Exploring the Dynamics of the Coaching Relationship
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Click here for the SPECIAL Fuelin Landing Page
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
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Swimming can be a frustrating sport, especially for those who don't start early. With 90% of your body weight displaced, it's like competing in the weightlessness of space. Moreover, finding pool times, commuting, and improving technical skills can be quite challenging, especially for amateur triathletes.
However, as a triathlete, swim training is essential for overall improvement. You need to minimize the time spent swimming to go faster while limiting physiological costs and fatigue. Swimming also has a cross-pollination effect on other sports, such as improved cardiovascular conditioning.
If you're time-starved and already have much on your plate, how do you get the returns on your effort to optimize swim readiness and splits? To help you unlock your swim potential, we invited Purple Patch Swim Coach John Stevens to the podcast. John is a world expert in open water swim coaching and technique, a former Division 1 swimmer, and has worked with many leading swimmers in open water and triathlon racing.
During their conversation, John and Matt discuss five essential things every time-starved amateur should do to improve their swimming speed. They also talk about common mistakes, the best equipment for improving skills, the significance of strength training, the proper application of pool technique in open-water swimming, and several other topics.
Matt and John reveal tips to successfully incorporate swim training into the context of your life and reap the rewards while uncomplicating your swim training experience.
Episode Timestamps
00:00 - 05:18 - Welcome and Episode Introduction
05:25 - 12:50 - Matt's News-ings
13:04 - 15:56 - Word of the Week
16:03 - 1:00:23 - The Meat and Potatoes - Episode 305: Swim Secrets – A Conversation With Purple Patch Swim Coach John Stevens
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Purple Patch Virtual Swim Analysis + Coaching
How To Become a Better Triathlon Swimmer
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2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
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Stay Up-to-Date with Purple Patch News and Events
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We recently received a question from a Purple Patch Tri Squad athlete, asking if the Purple Patch Coaching Team keeps up with recent trends and scientific advances when it comes to developing and evolving Purple Patch training. He was particularly interested in factors such as Zone 2 training, blood lactate testing, keto or fat adaptive diets, and the methods of Norwegian athletes in endurance performance. He also wondered why the Purple Patch Tri Squad doesn't add forced rest days each week when prescribing training.
At the core of his curiosity was a broader question: Does Purple Patch consider advances in training methodologies? We realized this was the perfect opportunity to frame this episode as one big Q&A session, with that being the only question.
In this episode, Ironman Master Coach Matt Dixon provides an answer. Using examples of his coaching approach for various athletes, Matt illustrates the dynamic lens that must be applied to each athlete while simplifying the training process by relying on a tried-and-true concept: Is it right for you? Does it make you faster? Does it help you show up in all areas of life?
Matt discusses the planning and ongoing research involved in prescribing simple, easy-to-implement, and effective programming for time-starved athletes. He highlights the hard work Purple Patch coaches dedicate to remaining on the cutting edge of performance to help athletes filter out the noise and distractions.
Matt simplifies athlete training in a constantly changing landscape. He shifts the approach to training globally as a time-starved athlete, ensuring that you achieve better sporting results while positively impacting your broader life.
Episode Timestamps
00:00 - 04:16 - Welcome and Episode Introduction
04:20 - 06:29 - A Message From Matt
06:44 - 10:55 - Word of the Week
10:56 - 37:45 - The Meat and Potatoes - Episode 304: The Complexity of Simplicity - Making Training Methodologies Simple and Actionable
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Study Link - Is the Comparison between Exercise and Pharmacologic Treatment of Depression in the Clinical Practice Guideline of the American College of Physicians Evidence-Based?
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2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
This week, on a special edition of the Purple Patch Podcast, Ironman Master Coach Matt Dixon is celebrating his 50th birthday.
To commemorate this significant milestone, Matt reflects on the past 50 years of his life, sharing 50 valuable lessons he learned from his experiences as an athlete, coach, and entrepreneur.
These lessons are not only beneficial for athletes looking to enhance their performance but also for anyone who wants to improve their approach to work and life.
Whether you are a coach, athlete, work leader, or parent, Matt's insights are sure to provide you with valuable perspectives to help you navigate your journey, no matter where you are in life.
Episode Timestamps
00:00 - 03:10 - Welcome and Episode Introduction
03:17 - 05:15 - Matt's News-ings
05:21 - 52:11 - The Meat and Potatoes - Episode 303: 50 Lessons of 50 Years - Reflections of a Personal Journey
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Click here for the SPECIAL Fuelin Landing Page
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
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Purple Patch Swim Analysis
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Purple Patch Upcoming Webinars and Events
Throughout our coaching journey, we have shared numerous stories of success in training top-tier triathletes and C-suite executives who strive to achieve and maintain high performance in their personal and professional lives. Over two decades of coaching both groups, we have observed strong parallels in the challenges they face and the solutions to those challenges that are universally applicable.
In this week's episode of the Purple Patch Podcast, Ironman Master Coach Matt Dixon highlights those elements by focusing on executives and CEOs. He delves deeper into the reasons why many of them choose to take on the Ironman Triathlon, one of the world's most challenging sporting events. How have so many been successful at adapting to the demands of training and preparation while maintaining efficiency in their professional roles?
(11:27) Let's consider the typical executive - massive competing demands at work, the requirement for each of them to show up their very best every single day. All of them requiring capacity to respond to uncontrollable and unexpected events, market forces, the pandemic. And often doing all of this in the workplace, managing all of those competing demands, while also having a really engaged and very busy home and family life. So the obvious question to me is, you have a time-starved executive, who then decides to add in a journey to IRONMAN. The obvious question you always get is, how do they fit it all in? How is that possible?
Matt explores these questions by sharing insights he has gained from coaching executives over the years and offering perspective on how they achieve a balance between all of their competing demands. He also examines the overall appeal of Iron Man and why it draws so many athletes to the challenge year after year. Matt highlights the benefits of pursuing such a demanding goal and the positive impact it has on every aspect of an executive's life.
With compelling research to support his observations, Matt details the lessons we can all apply to our own lives, regardless of our profession or background.
(38:23) If you're listening today, and you haven't started your performance journey, I'm not saying in order for you to be successful, you need to be a CEO, you need to be an executive, you need to sign up for an Ironman, none of that. But we can draw lessons from it. Because we can join the dots and realize that a journey of sport, health, fitness, whatever that means to you, is going to impact positively how you show up in life.
Episode Timestamps
00:00 - 04:45 - Welcome and Episode Introduction
04:52 - 10:15 - Matt's News-ings
10:22 - 45:00 - The Meat and Potatoes - Episode 302: Training for Grit – Why Do So Many Executives Love IRONMAN and Triathlon?
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Click here for the SPECIAL Fuelin Landing Page
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
We continue to kick off the year with our on-location podcasts from the 2024 Purple Patch Kona Camp. This year, we have 25 athletes who have put in some hard work and learned some valuable lessons.
In this week's episode, IRONMAN Master Coach Matt Dixon talks about the importance of training camps and what athletes gain from coming together with like-minded individuals to be coached through the experience.
Matt highlights three often overlooked components every athlete and coach should consider, as well as the main reasons why we have so many people returning to our training camp experiences year after year.
Matt emphasizes three often overlooked components that athletes and coaches should consider. He also explains how these three components are part of the main reason athletes choose to return to our training camp experiences year after year.
While training camps seem to be a retreat where athletes simply hammer their way through a training program, an effective training camp experience is much more nuanced.
Matt emphasizes the significance of training, education, skill acquisition, coaching experience, and the cultivation of practices. However, he primarily focuses on three main ideas that are fundamental to the training camp experience. These ideas not only help you succeed in sports but also provide resilience, purpose, and clarity in all of your endeavors.
We believe that investing in a training camp can be one of the best decisions an athlete or performance-minded person can make in their journey, and we hope you consider Purple Patch for your next training camp experience or your first.
Click the link for more information on our 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
Episode Timestamps
00:00 - 03:43 - Welcome and Episode Introduction
03:50 - 05:53 - Matt's News-ings
06:00 - 36:46 - The Meat and Potatoes - Episode 301: Three Hidden High-Value Aspects of a Training Camp Experience
Additional Episodes on Training Camps
Episode 202: Thinking of Doing a Training Camp? Here are Five Components of a Successful Camp Experience
Episode 251: Lessons From Leaders - Purple Patch Kona Camp 2023
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Click here for the SPECIAL Fuelin Landing Page
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Over the last two decades, IRONMAN Master Coach Matt Dixon has coached athletes of all levels, from world-class to beginners. One of the most common aspirations he hears from athletes is the desire to compete at the Ironman World Championship. However, what does it take to qualify for this prestigious event? Is there a secret to success?
As it happens, Purple Patch Fitness has significant knowledge and experience with the Ironman World Championships. We have achieved over 15 top-10 finishes at the championship and have helped nearly 1500 Purple Patch athletes qualify for the event. Some of these athletes have even won amateur and age group titles. As a result, we have a wealth of experience and expertise when it comes to the Ironman World Championship.
In this week’s episode of the Purple Patch Podcast Matt wants to help set you up for success in your journey toward qualifying for the Ironman World Championships. Drawing from over two decades of coaching experience, Matt distills his lessons into ten essential tips to help you qualify for the Ironman World Championships.
There is no guarantee of success in sports, but following these tips can significantly increase your chances of achieving it. It's not just about the workouts or the structure of your training weeks. Instead, it's about adopting key elements that are always a part of a successful athlete's journey, regardless of their event or end goal.
We encourage you to try out these tips and see where they take you on your journey towards the Ironman World Championships.
Episode Timestamps
00:00 - 03:58 - Welcome and Episode Introduction
03:59 - 7:05 - Word of the Week
07:12 - 40:27 - The Meat and Potatoes - Episode 300: So You Want to Qualify for the IRONMAN World Championships - Matt’s 10 Essential Tips
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Click here for the SPECIAL Fuelin Landing Page
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Last week's Purple Patch Podcast discussed how organizational effectiveness maximizes the talent and hard work of high performers.
Organizational effectiveness, which includes planning, organization, and prioritization, can help remove mental clutter, provide control, and ultimately lead to faster goal achievement.
However, it seems that only a small percentage of the show's listeners currently have a habitual practice to drive effectiveness and manage competing demands. Based on feedback we received from the audience, it seems that most people find it difficult to plan their nutrition and hydration effectively.
Whether you're an athlete striving to achieve optimal performance in sports or an individual looking to enhance your daily performance at work and in life, the nutrition aspect of your journey can be daunting. Figuring out when and how to fuel your body to meet life's demands and your athletic goals can be overwhelming. Knowing what, how, and when to eat may be challenging, especially for those who are always on the go and have multiple competing demands.
On this week's podcast, IRONMAN Master Coach Matt Dixon discusses how to improve your eating habits by applying organizational effectiveness. He breaks down the process to help you avoid common phrases like "Diet" and "Weight Loss", and explains how to educate yourself on the right nutrition for your body and how to plan your meals throughout the day.
Matt also shares resources that are available to you aimed at simplifying and customizing your nutrition and eating habits to fit your life, wherever it may take you.
Episode Timestamps
00:00 - 05:26 - Welcome and Episode Introduction
05:33 - 12:19 - Matt’s News-ings
12:27 - 44:52 - The Meat and Potatoes - Episode 299: Organizational Effectiveness in Action – Practices and Planning in Nutrition
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Click here for the SPECIAL Fuelin Landing Page
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
Episode 287: Nutrition & Body Composition - 1 on 1 with Scott Tindal of Fuelin
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Talent, ambition, and a strong work ethic are crucial for achieving high performance in any field. It is also essential to follow a program and adopt daily practices and habits that promote readiness and teach lessons to develop necessary skills. However, none of these elements alone can lead to optimal results.
Organizational effectiveness, which includes planning and structure, brings all of these elements together and is the key to high performance in any field.
In this week's episode of the Purple Patch Podcast, Ironman Master Coach Matt Dixon talks about organizational effectiveness and how it can help you optimize your talent, intelligence, and effort to achieve your goals.
Matt emphasizes its significance and reflects on how he transformed organizational effectiveness into a vital tool that he now employs for all Purple Patch athletes and the entire Purple Patch team.
He explains the importance of creating a framework to help organize, prioritize, eliminate distractions, and ultimately provide control for making informed decisions and achieving all objectives in life and sport.
Episode Timestamps
00:00 - 04:04 - Welcome and Episode Introduction
04:19 - 09:59 - Word of the Week
10:06 - 26:25 - The Meat and Potatoes - Episode 298: Organizational Effectiveness – An Essential Component of Any Performance Journey
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Get a Free Taste of Purple Patch Strength
ORDER NOW - 2024 PURPLE PATCH APPAREL
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
This week, we're revisiting one of the most insightful interviews we've done here on the Purple Patch Podcast. With a fresh year just beginning and more athletes than ever logging miles on their trainer, we felt this conversation with Robbie Ventura was worth sharing again!
If you want to experience the benefits we discuss around speed and performance, come check out our training programs:
🟣 Purple Patch Tri Squad: purplepatchfitness.com/squad
🟣 Purple Patch Live & On-Demand Bike Sessions (with 10 day free trial): purplepatchfitness.com/bike
--
Robbie shares experience and knowledge from his 12-year career as a pro cyclist, and more than 20 years providing expert training programs to endurance athletes of all levels, to dial in what he believes are the critical skills every cyclist should develop.
Using Robbie’s approach and development as a model for training as a time-starved athlete, Matt focuses on how to leverage indoor bike trainers to elevate your race craft and become a better and faster cyclist.
Matt and Robbie put remote coaching under the microscope and examine the common mistakes athletes make in using indoor bike trainers and share strategies for getting the most out of indoor training. They also explore Velocity’s unique training software and how it aims to elevate the quality of engagement between coaches and athletes through live instruction and immediate feedback on real-time athlete performance data.
The goal of today’s episode is to highlight the training tools available to time-starved athletes, to help create an individualized training experience that delivers both the physiological adaptations for improving speed as well as the skill set for executing efficiently on the bike.
Robbie Ventura at a Glance
- Competitive racer (dirt, road, and track) since the age of 7
- 1990 - NCAA Tournament with the Lake Forest College Foresters
- 1992, 1993 - Named to the All-American Collegiate Cycling Team
- 1993 - (Win) the Men's Miss & Out National Collegiate Track Cycling Championship
- 1993 - Competed in the World Track Cycling Championships in Norway (5th in elimination)
- 1994 - Graduated Lake Forest College with Honors (Double major in Business and Psychology)
- 1998 - Navigators Cycling Team
- 1999 - 2000 - Saturn Cycling Team
- 2000 - Founded Vision Quest Coaching
- 2001 - 2004 - US Postal Service Cycling Team
- Member of the U.S. World Team
- 2000 - Founder - Vision Quest Coaching
- 2006 - Commentator debut for the Tour de France with NBC Sports Network
- 2008 - Inducted into Lake Forest College Athletic Hall of Fame (Accomplishments in hockey and cycling)
- 2008 - First Triathlon, Ironman Canada (time: 10.49.01)
- 2020 - Founder - Velocity.com (Online Cycling Platform)
- 2006 - Commentator debut for the Tour de France with NBC Sports Network
- 2008 - First Triathlon, Ironman Canada (time: 10.49.01)
- 12-year pro cycling career
- Over 70 victories during his professional career
If you have any questions or want to find out more about how to leverage Purple Patch in your performance journey, reach out to us by clicking the links below.
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Episode Timestamps
00:00 - 8:43 - Welcome and Episode Introduction
08:51 - 1:02:40 - The Meat and Potatoes - Episode 263/ Maximizing Your Training on an Indoor Bike Trainer - with Special Guest Robbie Ventura
Purple Patch Video Podcast and More
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to the first Purple Patch podcast of 2024. With a new year ahead, we aim to help you improve your focus and concentrate your energy on the things that will significantly enhance your performance in the most critical areas of your life.
At Purple Patch, the theme for the upcoming year is transformation. Regardless of your goals, mission, or purpose, we are here to help you transform. Our experience in high performance has taught us that personal transformation is not a quick fix, and there is no fixed start and end date for it. Whether you are looking to achieve specific race goals, improve your performance at work or as a leader, or simply invest in your future self, this is an excellent year to transform how you approach your performance. True success is not achieved by merely thinking about the upcoming year as a temporary starting point. Instead, it requires a continuous evolution of one's approach towards performance.
In this episode of the Purple Patch Podcast, Ironman Master Coach Matt Dixon shares a set of proven strategies backed by peer-reviewed research that will empower you for success and set you on a course for a high-performance transformation.
These key concepts focus on reframing your mindset and establishing healthy habits that will enhance your daily performance and position you for the highest quality of life in the years to come.
Episode Timestamps
00:00 - 04:18 - Welcome and Episode Introduction
04:19 - 05:45 - Word of the Week
05:52 - 10:11 - Matt's Newsings
10:19 - 32:59 - The Meat and Potatoes - Episode 297: 5 Concepts and Strategies for a High-Performance Transformation
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps
2024 Purple Patch Apparel
We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand
Try a free video-on-demand session from our functional strength training program - Get a Free Taste of Purple Patch Strength
The Purple Patch Methodology
Join the Purple Patch Team
The Purple Patch Center is Open - Learn More and Schedule a Visit
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Purple Patch Coaching Consultation
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
As we approach the holiday season, it's a great opportunity to reflect on the past and plan for the future. We can take time to review the year that has passed and think about what worked well and what didn't. At the same time, we can set goals for the future and create a roadmap for transformation and self-improvement.
In this episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon takes a look back and reviews the progress we have made during the “offseason” training phase while providing a practical plan for navigating the coming months, which we at Purple Patch call “Q1 - the build phase.”
Matt highlights what success looks like on a performance journey, regardless of your skill level or goals, and provides important strategies to employ during the build phase. These strategies aim to help you have a successful first three months of the year and help establish a foundation for achieving your goals and becoming a higher-functioning human being throughout the year.
Episode Timestamps
00:00 - 05:25 - Welcome and Episode Introduction
05:40 - 08:38 - Word of the Week
08:39 - 44:49 - The Meat and Potatoes - Episode 296: Looking Ahead - Q1 / The Build Phase
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
ORDER NOW - 2024 PURPLE PATCH APPAREL
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
More on Purple Patch Bike Live & On-Demand
Get a Free Taste of Purple Patch Strength
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team -
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to the final episode of the Purple Patch Podcast's 5-part series on the Performance Base Layer. This series focuses on building a solid foundation for high performance. Your performance base layer consists of positive habits that promote good physical and mental health and enhance your physiological readiness.
The essential elements of the performance base layer are the Purple Patch pillars of performance: endurance, strength, nutrition, and recovery. In this week’s episode, we tie it all together by discussing the high-performance mindset. Whatever your focus and goals are, having the right mindset is essential to achieving your best performance in any arena.
In this episode, Ironman Master Coach Matt Dixon provides a toolkit to develop a high-performance mindset and methods for leveraging those strategies to increase readiness and resilience for a stronger performance.
Matt focuses on five key concepts for building your high-performance mindset:
- Commitment, consistency, and toughness
- Focus and prioritization
- Developing a positive relationship with stress
- Coachability, collaboration, and effective communication
- Embracing adversity for growth
We believe that the lessons presented in each episode of this series can help you establish a solid foundation for your performance and boost your progress in any area you wish to improve upon in the upcoming year and beyond. Please don't hesitate to contact us if you need any guidance or support in kickstarting or advancing your performance journey.
Episode Timestamps
00:00 - 03:50 - Welcome and Episode Introduction
03:57 - 07:30 - Matt's News-ings
07:37 - 39:44 - The Meat and Potatoes - Episode 295: Performance Base Layer Series - Part 5: A High-Performance Mindset
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
ORDER NOW - 2024 PURPLE PATCH APPAREL
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Click Here for a special offer and a quick survey to provide feedback on how we can better serve you.
More on Purple Patch Bike Live & On-Demand
Get a Free Taste of Purple Patch Strength
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team -
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to the 5-part Performance Base Layer Series on the Purple Patch Podcast. This series emphasizes the importance of building a foundation for high performance. Your Performance baselayer consists of positive habits that promote good physical and mental health and foster physiological readiness. The Purple Patch pillars of performance, endurance, strength, nutrition, and recovery are the core elements of the performance base layer.
In this series, every episode revolves around one of the four pillars of performance. Endurance and movement, strength and resistance training, and proper nutrition have already been covered. Now, let's shift our focus to the fourth pillar: recovery.
We will discuss this pillar from two different perspectives. The first perspective is "life performance," which is aimed at anyone who wants to improve their longevity, performance, or overall functioning in daily life. The second perspective is focused on endurance athletes and highlights the specific needs of competitive sports.
A robust recovery plan is essential for achieving high performance in any arena. However, many people fail to incorporate proper recovery techniques, leading to injury or suboptimal performance. In this episode, Ironman Master Coach Matt Dixon emphasizes crucial factors and tactics to assist in creating a practical recovery plan and enhance the outcomes of your endeavors in every facet of your performance.
Matt explains the different components of recovery and the physiological and performance advantages they offer. He also addresses common misunderstandings and concerns about these components and delves into the errors made when implementing them without proper understanding.
Matt also covers techniques and products aimed at amplifying recovery. He discusses how to use them properly to avoid injury. Matt provides a deeper understanding of incorporating sleep and recovery into your training program to refresh, revitalize, and ultimately enhance your performance in sport and life.
Episode Timestamps
00:00 - 03:25 - Welcome and Episode Introduction
03:32 - 8:51 - Matt's News-ings
8:58 - 54:15 - The Meat and Potatoes - Episode 294: Performance Base Layer Series - Part 4: Pillars of Performance Applied (Recovery)
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
ORDER NOW - 2024 PURPLE PATCH APPAREL
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Click Here for a special offer and a quick survey to provide feedback on how we can better serve you.
More on Purple Patch Bike Live & On-Demand
Get a Free Taste of Purple Patch Strength
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team -
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome back to the 5-part Performance Base Layer Series on the Purple Patch Podcast. This series aims to emphasize the importance of the foundational aspect of high performance, which is the performance base layer. It's built on the foundation of positive habits that foster a strong physiological readiness for good physical and mental health year-round and for years to come. The Purple Patch pillars of performance, which include endurance, strength, nutrition, and recovery, make up the core elements of the performance base layer.
Each week of the series, we have focused on a different pillar of performance. We started with endurance and movement, followed by strength and resistance training. Now, we move on to the third pillar: nutrition. Similar to the previous episodes, we will discuss this pillar from two perspectives. The first perspective is called "life performance," which focuses on anyone who seeks to improve their longevity, workplace performance, parenting skills, or anything related to their daily lives. The second perspective focuses on endurance athletes and highlights the specific needs and demands of seeking a podium finish.
In this episode, Matt shares insights on developing a well-rounded approach to nutrition to help maintain health, get battle-ready, improve resilience and adaptability, and ultimately leave you poised for long-term success in any arena.
Throughout this episode, we will use case studies and examples to highlight the importance of adopting healthy nutrition habits. We will also provide resources to assist you in your journey to better nutrition and developing your performance base layer.
Episode Timestamps
00:00 - 06:29 - Welcome and Episode Introduction
06:36 - 9:16 - Matt's News-ings
9:23 - 49:20 - The Meat and Potatoes - Episode 293: Performance Base Layer Series - Part 3: Pillars of Performance Applied (Nutrition)
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Fuelin + Purple Patch - NAIL YOUR FUELING AND NUTRITION. RACE YOUR BEST TRIATHLON
BLACK FRIDAY SALE
ORDER NOW - 2024 PURPLE PATCH APPAREL
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Click Here for a special offer and a quick survey to provide feedback on how we can better serve you.
More on Purple Patch Bike Live & On-Demand
Get a Free Taste of Purple Patch Strength
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team -
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to Part 2 of our 5-part Performance Base Layer Series on the Purple Patch Podcast.
A solid foundation of physical and mental health - a strong Physiological ready-state - is essential to succeed in any arena, whether at work, as a parent, or as an athlete. This is what we call your performance base layer. Over the next few weeks, we will showcase important episodes, each focusing on one key element of the Performance Base Layer.
In our previous episode, we talked about the importance of endurance. In this episode, IRONMAN Master Coach Matt Dixon emphasizes the significance of strength training and explains how to incorporate it correctly into your routine. Matt sheds light on common misconceptions about strength training and the mistakes many athletes make when adding it to their training regimen. He also discusses the numerous benefits of strength training, such as avoiding major illnesses and improving your health span. This includes metabolic health, cardiovascular health, body weight management, bone health, and mental health.
It's important to note, that while we are breaking down each pillar separately, they do not stand alone. To create your performance base layer, you must focus on and adopt habits in each pillar, ensuring they work together to deliver great resiliency. It’s important to give equal attention to endurance (or movement), strength, nutrition & hydration habits, and recovery & sleep, to unlock your full performance potential. Remember, just because you're fit doesn't mean you're high-performing.
Be sure to sign up for our Workshop on Wheels for your access to LIVE, real-time coaching on the bike from IRONMAN Master Coach and Purple Patch founder Matt Dixon, along with a FREE 10-day trial of our live and on-demand bike sessions.
Episode Timestamps
00:00 - 06:41 - Welcome and Episode Introduction
06:48 - 10:05 - Matt's News-ings
10:13 - 53:20 - The Meat and Potatoes - Episode 292: Performance Base Layer Series - Part 2: Pillars of Performance Applied (Strength)
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Ep. 253: The Science of Strength - Integrating Strength Training for Specific Athlete Populations
Workshop on Wheels: Discover game-changing speed, power, technique, and terrain skills for your best-ever bike split
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Click Here for a special offer and a quick survey to provide feedback on how we can better serve you.
More on Purple Patch Bike Live & On-Demand
Get a Free Taste of Purple Patch Strength
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team -
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
This week on the Purple Patch Podcast, we kick off our new 5-part Performance Base Layer Series.
The purpose of this series is to emphasize the significance and value of establishing a solid physical ready state as the foundation for delivering consistent and predictable high performance in any field.
Over the next few weeks, we will be showcasing important episodes, each focusing on one key element of the Performance Base Layer. It is crucial to comprehend and incorporate each of these elements to improve performance and excel in any arena.
In the first episode of the series, Ironman Master Coach Matt Dixon provides a comprehensive overview of the PurplePatch Pillars of Performance. He starts with Endurance, or Movement for those not necessarily pursuing podiums.
In coming episodes, we will delve into the other three Performance Pillars, which include Strength, Nutrition, and Recovery. Lastly, we will examine the optimizer that ties all of these pillars together and establishes the traits and practices that make up a high-performance mindset.
This series is for everyone. Each episode aims to address the topic with two specific groups in mind - athletes who are training and competing in events, and individuals who are looking to enhance their health, energy, and performance in their personal and professional lives.
We will provide case studies, research, and actionable ideas to help you build your own performance base layer for the year ahead. Our goal is to equip you with the right mindset, perspective, and habits to enhance your performance and achieve success.
Be sure to sign up for our Workshop on Wheels for your access to LIVE, real-time coaching on the bike from IRONMAN Master Coach and Purple Patch founder Matt Dixon, along with a FREE 10-day trial of our live and on-demand bike sessions.
Episode Timestamps
00:00 - 04:44 - Welcome and Episode Introduction
04:51 - 07:51 - Matt's News-ings
07:58 - 52:55 - The Meat and Potatoes - Episode 291: Performance Base Layer Series - Part 1: Pillars of Performance Applied (Endurance)
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Workshop on Wheels: Discover game-changing speed, power, technique, and terrain skills for your best-ever bike split
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Click Here for a special offer and a quick survey to provide feedback on how we can better serve you.
More on Purple Patch Bike Live & On-Demand
Get a Free Taste of Purple Patch Strength
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team -
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
A few weeks ago, we aired a series of shows discussing the significance of the off-season period for athletes and fitness enthusiasts. We shared our innovative approach to off-season training and education, which is aimed at creating a strong foundation for future success.
Now, three weeks into our program, after completing one training cycle, we reflect on the progress we've made and the lessons we’ve learned along the way.
In this week's episode of the Purple Patch Podcast, we evaluate the areas that have shown positive growth and present opportunities for learning and improvement. We also examine areas that require further attention or potentially need adjustment. We draw on valuable insights from athletes currently participating in our off-season program, who share their feedback on the experience so far.
Our aim is to emphasize the importance and value of this block of work in building a solid foundation for a breakthrough year in the future, rather than a pursuit of immediate results.
We hope that this episode motivates you to develop new skills and tools to achieve success in your performance journey.
Be sure to sign up for our Workshop on Wheels for your access to LIVE, real-time coaching on the bike from IRONMAN Master Coach and Purple Patch founder Matt Dixon, along with a FREE 10-day trial of our live and on-demand bike sessions.
Episode Timestamps
00:00 - 03:43 - Welcome and Episode Introduction
03:51 - 08:40 - Matt's News-ings
08:55 - 12:28 - Word of the Week
12:35 - 45:04 - The Meat and Potatoes - Episode 290: Lessons of Off-Season Training So Far
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Workshop on Wheels: Discover game-changing speed, power, technique, and terrain skills for your best-ever bike split
Learn more about 1:1 Coaching
Come try the Purple Patch Tri-Squad
Click Here for a special offer and a quick survey to provide feedback on how we can better serve you.
More on Purple Patch Bike Live & On-Demand
Get a Free Taste of Purple Patch Strength
Everything you need to know about the Purple Patch Methodology
Join the Purple Patch Team -
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to the Purple Patch podcast! In this week's episode, IRONMAN Master Coach Matt Dixon shares valuable insights on maximizing the benefits of indoor bike trainers to improve outdoor performance. While many of us use an indoor trainer to save time, escape weather conditions during the winter months, and develop fitness through interval training, Matt goes a step further by providing practical tips and tools to upgrade your speed, enhance your outdoor riding experience, and unleash your full potential as a rider.
Matt shares effective ways to access a deeper and more focused training session on the indoor bike trainer. He delves into specific strategies, skills, and techniques like leveraging gear usage, cadence, pedal stroke, posture, specificity of intervals, terrain management, and other elements that can help you optimize your bike training well beyond boosting your fitness profile.
Most coaches tend to avoid the topic of skill set acquisition because it is challenging to coach remotely, or they are not familiar with how to approach it. However, this is precisely what we specialize in. It is the backbone of our bike program and our reputation for helping to build stronger and faster riders. Matt reveals the secrets behind our success so that you can connect the dots on how your effort inside applies to you becoming a better bike rider outside.
For even more detail beyond the podcast, attend our Workshop on Wheels and access your chance to get LIVE, real-time coaching on the bike from IRONMAN Master Coach and Purple Patch founder Matt Dixon.
Episode Timestamps
00:00 - 04:06 - Welcome and Episode Introduction
04:14 - 8:35 - Matt's News-ings
08:43 - 33:42 - The Meat and Potatoes - Episode 289: Weaponize Your Bike - A Pathway to Unlocking Speed, Power, Technique and Skill
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Workshop on Wheels: Discover game-changing speed, power, technique, and terrain skills for your best-ever bike split
Learn more about the Purple Patch Tri-Squad
Click Here for a special offer and a quick survey to provide feedback on how we can better serve you.
More on Purple Patch Bike Live & On-Demand
More on the Purple Patch Methodology
Get a Free Taste of Purple Patch Strength
Join the Purple Patch Team -
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to the Purple Patch podcast. This week's episode is all about performance. As you already know, we discuss the topic of performance every week on this podcast. However, in this particular episode, we will mainly focus on ways to enhance your ability to perform better, both in your work and in other areas of life.
No matter what aspect of life you are looking to excel in, establishing a robust physical ready-state is crucial to achieving sustained high performance.
Whether you're an elite athlete, a time-starved amateur, a parent striving to be the best version of yourself for your children, an executive aiming for stronger leadership skills, or a team looking to achieve business objectives, maintaining excellent health, optimal cognitive function, and stable energy levels are key factors for outstanding performance.
When combined with effective strategies and practices, it can lead to exponential results for individuals and teams.
This is supported by peer-reviewed research and our observations from assisting individuals and teams to enhance their performance and outcomes.
To validate our observations, we surveyed 50 leading C-Level executives to get their perspectives. The results were interesting and insightful. Matt discusses the results in detail.
You don't need to be a world-class athlete or a high-level executive to apply these principles to your own performance journey, but we hope that you will feel energized, inspired, and ready to prioritize fitness and health in your pursuit of high performance.
Sustained High Performance: A Proven Methodology for Building High-Performing Executive Teams
Episode Timestamps
00:00 - 07:25 - Welcome and Episode Introduction
07:32 - 10:18 - Matt's News-ings
10:26 - 58:04 - The Meat and Potatoes - Episode 288: Sustained High Performance in the Workplace: Insights from 50 Leading C-Suite Executives
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Learn more about the Purple Patch Tri-Squad Join Tri Squad with the code POD10 and get 10% off your first month.
Click Here for a special offer and a quick survey to provide feedback on how we can better serve you.
More on Purple Patch Bike Live & On-Demand
More on the Purple Patch Methodology
Get a Free Taste of Purple Patch Strength
Join the Purple Patch Team -
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
On this week's Purple Patch Podcast, IRONMAN Master Coach Matt Dixon welcomes Scott Tindal back to the show.
Scott Tindal, the co-founder of FuelIn, Purple Patch's nutrition partner, joins the show and shares his expertise as a Nutrition Coach to discuss building a foundation of health during the off-season with a focus on body composition.
In their conversation, Matt and Scott cover essential nutritional practices and habits that all athletes and performance-driven individuals should adopt over the next few months.
They provide helpful advice on achieving a healthy body composition and developing a positive relationship with food while avoiding fad diets and dogmatic approaches.
Matt and Scott take a global approach to building a solid platform of health, emphasizing the interconnectedness of nutrition, sleep, recovery, endurance training, and strength and conditioning.
Together they simplify nutrition and provide a platform for better performance, whether you're an athlete or simply seeking a healthier life.
Episode Timestamps
00:00 - 04:58 - Welcome and Episode Introduction
05:06 - 08:32 - Matt's News-ings
08:40 - 52:57 - The Meat and Potatoes - Episode 287: Nutrition & Body Composition - 1 on 1 with Scott Tindal of FuelIn
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Learn more about the Purple Patch Tri-Squad Join Tri Squad with the code POD10 and get 10% off your first month.
Click Here for a special offer and a quick survey to provide feedback on how we can better serve you.
Nail Your Fueling and Nutrition with FuelIn and Purple Patch
More on Purple Patch Bike Live & On-Demand
More on the Purple Patch Methodology
Get a Free Taste of Purple Patch Strength
Join the Purple Patch Team -
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
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This week's episode of the Purple Patch Podcast is a flashback to last year's lead-up to the Hawaii Ironman World Championship in Kona.
We decided to rewind to episode 234 and its wealth of information about the legendary event. Whether you've qualified for this year's IRONMAN World Championship, are a male athlete preparing for the 2024 Hawaii Ironman, or have aspirations to compete in Kona in the future, the insights shared by Matt in this episode are extremely valuable.
Whether you're planning to compete, supporting friends, or you're just an enthusiast, ironman master coach Matt Dixon invites you to follow along as he shares everything you need to know about how to achieve success in Kona.
In this episode of the Purple Patch Podcast, Matt draws from his 15 years of experience helping athletes thrive at the Hawaii Ironman World Championships and provides a breakdown of the preparation, training, and logistical elements you need to consider before ever setting foot on the island.
Purple Patch has guided more than 750 athletes to qualification at the World Championships, has coached multiple age group world champions, and has had numerous purple patch pros in the top 10 overall, including athletes such as Chris Lieto, Rachel Joyce, and Sarah Piampiano.
Matt takes the lessons he has learned from coaching these athletes and shares a detailed walkthrough of what you can expect in Kona, from landing to leaving.
The episode is broken into two parts:
Part 1: Pre-arrival and nailing race week
Part 2: Race execution - swim-bike-run, nutrition, and mindset
In part one you will learn:
- Key strategies to adopt before you travel - How to arrive fit, fresh, and ready to handle the crazy of Kona week.
(11:56) "your mission and goal is to arrive to Hawaii as systemically fresh as possible. You want to also be prepared physiologically to meet the conditions as best as you can. So you want to get there really fresh and already have some physiological adaptations in hand so that you are ready to navigate the heat. If you can achieve those two big things, then what you can do in Hawaii is start to prime for the race."
- A framework of how to optimize race week - Balancing training and preparation with the Kona experience.
- The hit list - answers to the most common questions athletes have around race week.
In part two you will learn:
- Strategies around success in Kona - race day mindset and execution
(38:10) "if you want your best race performance, the truth is that it's never going to come from you chasing splits. Having predetermined ideas of what you want to swim, what you want to bike, and what you run or run and trying to adhere a race plan to that is a fool's errand. Instead, success is going to come about through an element of control, really smart self-management, a great amount of persistence, and continued problem solving over all of the challenges that you will meet across the whole of the day."
- Key elements around race craft, fueling, and hydration.
- How to navigate recovery and reflection.
So many athletes ruin their performance potential through a series of mistakes they make in their preparation or execution during race week. The goal of this episode is to provide you with details of the experience and recommendations to help you set up for your best Hawaii Ironman Race experience.
Episode Timestamps
00:00 - 04:04 - Welcome and Episode Introduction
04:04 - 07:58 - Matt's News-ings
08:05 - 01:09:15 - The Meat and Potatoes: Episode 286 - Episode Rewind - Keys to Kona: Strategies for Success at the Hawaii Ironman World Championships
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This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
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Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
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Welcome to the final installment of our three-part series on the off-season, in which we frame the approach to building a foundation of performance, developing skills, and improving technique.
This week’s episode centers on you and the questions you have about Q4 and beyond. Matt shares the questions you’ve sent in over the past few weeks on how to connect the information from our previous episodes on the off-season to your own performance journey.
During our three-part conversation about the off-season, we discussed the various elements and significance of this training phase. This included insights on rejuvenation, mindset, and strategies to ensure that the next 2-3 months serve as a catalyst for improving our future selves while still allowing for enjoyment and flexibility. We also shared the Purple Patch approach and exciting details about specific plans for the upcoming block of training.
Although we have focused on season planning and triathlete journeys, we have received numerous questions from individuals who are not competing athletically. These questions pertain to health and overall life performance. Whether you are an athlete seeking to establish a foundation of performance prior to intensifying your training, or a fitness enthusiast aiming to maximize your winter months, Matt offers guidance to help you gain clarity and set yourself up for success in both work and life in the coming year.
Whether you're in Alaska or Hawaii, Detroit or Singapore, off-season is a key part, a fundamental part of your year. And in fact, I would say it is the highest predictor of creating a wonderful performance breakthrough no matter what your goal is in the months ahead. It's easier. You have more capacity. You take a step back, but it's so that you can take 10 steps forward. And by not doing that you're going to run into problems. - Matt Dixon
Episode Timestamps
00:00 - 04:05 - Welcome and Episode Introduction
04:12 - 04:57 - Matt's News-ings
05:12 - 9:24 - Word of the Week
09:36 - 45:06 - The Meat and Potatoes - Episode 285: Offseason - Foundation, Skills, and Technique (Part 3 - Your Questions Answered)
Purple Patch and Episode Resources
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Learn more about the Purple Patch Tri-Squad Join Tri Squad with the code POD10 and get 10% off your first month.
Click Here for a special offer and a quick survey to provide feedback on how we can better serve you.
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The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
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This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
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We continue our three-part series on the off-season, in which we frame the approach to building a foundation of performance, developing skills, and improving technique.
In part 2 of our series, IRONMAN Master Coach Matt Dixon discusses his reimagined approach to the off-season and lays out a blueprint for leveraging the months between Q4 and Q1 in a smart and balanced way.
Matt shares key principles and approaches you can leverage this off-season to improve your swim stroke, terrain management on the bike, balance on the run, and more while emerging faster, stronger, and injury-free.
He lays out the various methods and resources that form the basis of Purple Patch programming, coaching, community, and education, with the goal of helping athletes achieve their best year of racing while integrating sport into their busy lives.
The challenge, of course, is that really focusing on technique and skill acquisition is almost impossible when you're equally training hard, you're in that environment. It's a hard session. You don't have the willpower, focus, and attention to really think about your posture, your form, your skill acquisition, etc. And it becomes even tougher when you've got a looming deadline for a race. When that comes up, all bets are off. All you have hope for is to retain what is already habitual. And that's why these coming months are your golden platform of opportunity. Because you have no deadlines. You have much lower stress training demands, and therefore you have the capacity to focus on your HOW.
Although Matt discusses the approach from a triathlete's perspective (swim, bike, run, strength, and habits), the principles and techniques he covers apply to all endurance athletes and fitness enthusiasts.
Whether striving to reach the podium and finish line or simply aiming to enhance how you perform at work and in life, the principles Matt discusses today apply to anyone seeking to improve their performance.
Episode Timestamps
00:00 - 07:55 - Welcome and Episode Introduction
08:02 - 09:36 - Matt's News-ings
09:51 - 13:30 - Word of the Week
13:37 - 01:01:11 - The Meat and Potatoes - Episode 284: Offseason - Foundation, Skills, and Technique (Part 2 - Key Principles and Approaches)
Purple Patch and Episode Resources
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Learn more about the Purple Patch Tri-Squad Join Tri Squad with the code POD10 and get 10% off your first month.
Click Here for a special offer and a quick survey to provide feedback on how we can better serve you.
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Join the Purple Patch Team -
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
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After a long season of training, most athletes are ready for a well-deserved break, yet they also recognize that training during the off-season is imperative for success in the coming season.
So how do you strike the right balance so you get the rest and recovery you need without losing progress and risk stalling your performance next season?
As part of our three-part series on everything off-season, IRONMAN Master Coach Matt Dixon answers all your questions on how to approach the off-season to set yourself up for success.
In part one of our in-depth series, Matt frames the importance of the off-season in developing consistency to achieve predictable and long-lasting results. He also illustrates the mindset and practices needed to help you recharge, train effectively, and upgrade your skills and techniques.
"Offseason is a part of the year to focus on things that you simply cannot practically focus on during peak phases of training. And of course, peak phases of racing, if you do that. If I had to sum up the offseason, I would label it as fun, flexible, and absolutely critical for anyone on any sort of performance journey in any arena." - Matt Dixon
Over the coming shows, we will dig into the key ingredients and framework we apply when building off-season training for Purple Patch Athletes. We are also dedicating an entire show to answering your questions about the off-season.
Click here to send Matt a quick voice message, and he will answer your questions on Part 3 of the series.
Episode Timestamps
00:00 - 08:18 - Welcome and Episode Introduction
08:25 - 10:04 - Matt's News-ings
10:19 - 13:41 - Word of the Week
13:49 - 49:02 - The Meat and Potatoes - Episode 283: Off-season - Foundation, Skills, and Technique (Part 1 - Framing Purpose and Approach)
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Learn more about the Purple Patch Tri-Squad Join Tri Squad with the code POD10 and get 10% off your first month.
Click Here for a special offer and a quick survey to provide feedback on how we can better serve you.
More on Purple Patch Bike Live & On-Demand
More on the Purple Patch Methodology
Get a Free Taste of Purple Patch Strength
Join the Purple Patch Team -
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
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Purple Patch Swim Analysis
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Making sure you're primed and ready for your big race is essential, but planning correctly to avoid the negative impacts of travel on your performance is just as crucial.
In this week's episode of the Purple Patch Podcast, Ironman Master Coach Matt Dixon provides a toolkit with a strategic approach to travel that offers guidance on pre-race preparation and best practices for a healthy and prosperous race day.
If you're planning a trip that involves time zone changes, whether it's a short shift or a longer stay, Matt offers helpful tips to prevent jet lag and adjust quickly. He provides advice on what to pack, what to eat and when, what perks and practices you should skip when flying, how much sleep to get before and after you arrive, and how something as simple as wearing shades can help you set your internal clock.
Matt’s actionable steps can help you check all the boxes prior to departure to ensure you arrive at your destination rested, stress-free, and healthy so you can be ready to perform at your best, no matter why you're traveling.
Also, be sure to check out Matt’s recently published white paper on Sustained High Performance. In it, Matt combines his two decades of coaching observations with current empirical research and direct insights from high-performing C-Suite executives. He lays out a roadmap to amplify performance at the highest levels of business leadership. Click here to download your free copy and access Matt's extensive experience in coaching individuals to the highest level of performance in world-class sports, executive performance, and corporate leadership.
Episode Timestamps
00:00 - 04:54 - Welcome and Episode Introduction
05:01 - 11:25 - Matt's News-ings
11:32 - 59:21 - The Meat and Potatoes - Episode 282: The Travel Toolkit – Everything You Need To Know To Arrive Fit and Fresh
Purple Patch and Episode Resources
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Join the Purple Patch Team - Director of Growth and Business Operations
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
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This week on the Purple Patch Podcast, we conclude our Purple Patch Performance Case Studies series. In this series, we delve into the experiences of real athletes to provide practical insights about performance. In the past few weeks, we have examined some motivating and informative examples of athlete achievement. However, today we will focus on stories that serve as warnings.
In this episode, Ironman Master Coach Matt Dixon shares three cautionary tales of athletes at various levels of performance who faced common and significant setbacks on their athletic journeys.
Matt outlines the case studies to explain how these challenges developed and recommends solutions for avoiding common pitfalls of the performance landscape.
This episode aims to highlight the obstacles that caused these athletes to stumble, and hopefully inspire you to reflect on your own journey and create a positive path to your goals.
We highly recommend you check out Matt’s recently published white paper on Sustained High Performance. In it, Matt combines his two decades of coaching observations with current empirical research and direct insights from high-performing C-Suite executives. He lays out a roadmap to amplify performance at the highest levels of business leadership. Click here to download your free copy and access Matt's extensive experience in coaching individuals to the highest level of performance in world-class sports, executive performance, and corporate leadership.
Episode Timestamps
00:00 - 03:13 - Welcome and Episode Introduction
03:14 - 05:28 - Matt's News-ings
05:29 - 09:11 - Word of the Week
09:18 - 51:38 - The Meat and Potatoes - Episode 281: Purple Patch Case Study Series - #5 - Kyle, Minnie, & Kathy (Cautionary Tales)
Purple Patch and Episode Resources
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This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
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This week on the Purple Patch Podcast, we continue our Purple Patch Performance Case Studies series. In this series, we delve into real-life examples and the experiences of real athletes to provide practical insights about performance.
In this episode, IRONMAN Master Coach Matt Dixon looks beyond athletics and sports and outlines a path to sustained high performance in work and life. Through the case study of Purple Patch athlete Vijay, Matt highlights the results of adopting an athletic mindset and strategies for improving health and how one shows up in work and life.
In our case studies, athletes have used the Purple Patch Pillars of performance to refocus their training, reframe their mindsets, and improve their race performances. However, what if you're like Vijay, having no interest in being a competitive athlete or struggling to balance work, health, and family?
You don't need to become a health nut or fitness freak to perform better at work and improve your healthspan. Instead, Matt lays out small, simple steps to achieving emotional and physiological performance results to help you thrive rather than survive.
With Vijay's story, we aim to inspire and motivate those struggling to adopt performance habits or integrate sports successfully into their daily lives.
Relevant to the discussion is Matt’s recently published white paper on Sustained High Performance. In it, Matt combines his two decades of coaching observations with current empirical research and direct insights from high-performing C-Suite executives. He lays out a roadmap to amplify performance at the highest levels of business leadership. Click here to download your free copy and to access Matt's extensive experience in coaching individuals to the highest level of performance in world-class sports, executive performance, and corporate leadership.
Episode Timestamps
00:00 - 04:12 - Welcome and Episode Introduction
04:19 - 07:46 - Matt's News-ings
07:54 - 55:36 - The Meat and Potatoes - Episode 280: Purple Patch Case Study Series - #4 - Vijay (Performance in Life)
Purple Patch and Episode Resources
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The Purple Patch Center is Open - Learn More and Schedule a Visit
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This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
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Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
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Welcome to this week's episode of the Purple Patch Podcast! Today, we're continuing our Purple Patch Performance Case Studies series, where we delve into real-life examples and the experiences of real athletes to provide practical insights about performance.
Joining IRONMAN Master Coach Matt Dixon on the show is Purple Patch Tri-Squad member Chris Hughes, whose story is one of remarkable athletic evolution.
Chris has been on an impressive streak of individual race results lately, but in 2019, he almost quit the sport due to years of frustration, setbacks, and injury. Despite putting in a lot of effort, he wasn't making significant progress, and the sport didn't seem to fit into his life. He was fatigued, underperforming, and plagued with injuries.
In this episode, Chris shares the mindset and approach that shifted his perspective on training, moving away from piling on training hours and instead focusing on fulfilling sessions, education, coaching moments, and embracing the support and accountability of the tri-squad community, even though he mostly trained alone. He is a perfect example of the Purple Patch Pillars of Performance in action.
Chris's story is a valuable lesson in effectiveness, bravery, and personal performance progression. It provides insights into personal success and a dynamic approach to solving the optimization challenge that many time-starved athletes face.
About Chris Hughes
- Husband and father of two
- Data analyst and consultant for Fire and EMS services
- No history in sports
- Started his triathlon career 10 years ago
- A member of the Purple Patch Tri-Squad
Episode Timestamps
00:00 - 06:31 - Welcome and Episode Introduction
06:38 - 09:42 - Matt's News-ings
09:49 - 48:50 - The Meat and Potatoes - Episode 279: Purple Patch Case Study Series - #3 - Chris Hughes
Purple Patch and Episode Resources
Click Here for a special offer and a quick survey to provide feedback on how we can better serve you.
Purple Patch Video Podcast and More
Learn more about our Tri Squad Program
More on the Purple Patch Methodology
More on Purple Patch Bike Live & On-Demand
Get a Free Taste of Purple Patch Strength
Join the Purple Patch Team - Director of Growth and Business Operations
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
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On this week's episode of the Purple Patch podcast, we present the second part of our Purple Patch Performance Case Studies series, where we share practical insights about performance by analyzing real-life examples.
Matt welcomes Purple Patch athlete David Farsai to the show. David is a busy executive seeking performance in sport, work, and life. He recently qualified for the IRONMAN World Championship in Nice after a remarkable performance at the IRONMAN Coeur d'Alene in Idaho.
Aside from his impressive racing accomplishments, David's story highlights the importance of coachability and offers a lesson in optimizing your coaching relationship. He discusses developing the appropriate mindset around coaching and how to apply coaching lessons and strategies on race day to achieve results.
David’s story is a valuable lesson for any time-starved athlete looking to improve their performance in all areas of life. Hopefully, it will inspire you and help you in your sporting journey.
About David Farsai
- Partner at Mainsail, a software-focused private equity investment firm
- Husband and father of two
- Training and competing in triathlon since 2019
- Purple Patch Athlete training 1 on 1 with Matt Dixon
- Athletic background in youth team sports - Basketball
Episode Timestamps
00:00 - 04:20 - Welcome and Episode Introduction
04:28 - 07:38 - Matt's News-ings
07:46 - 52:40 - The Meat and Potatoes - Episode 278: Purple Patch Case Study Series - #2 - David Farsai
Purple Patch and Episode Resources
Click Here for a special offer and a quick survey to provide feedback on how we can better serve you.
Purple Patch Video Podcast and More
More on the Purple Patch Methodology
More on Purple Patch Bike Live & On-Demand
Get a Free Taste of Purple Patch Strength
Learn more about 1:1 Coaching
Join the Purple Patch Team - Director of Growth and Business Operations
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
This month on the Purple Patch Podcast, we're highlighting Purple Patch Performance Case Studies.
We wanted to share practical insights about performance, so we're analyzing real-life examples rather than just theories.
In this episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon begins our case study series by examining the performance journeys of two prominent members of the Purple Patch Pro Squad, Matt Lieto and Meredith Kessler.
Matt and Meredith played a crucial role in the success of the Purple Patch Pro Squad and were instrumental in developing the coaching approach that is now central to Purple Patch Fitness.
Matt shares insights on personal performance development based on the experiences of these two world-class triathletes who have excelled in their sport and beyond. Matt discusses their initial performance struggles, his coaching analysis and suggestions, and the results of their new approaches.
The stories of Matt Lieto and Meredith Kessler offer valuable lessons that are relevant to anyone, regardless of their skill level or goals.
Next week's show will feature two current Purple Patch athletes, David Farsai and Chris Hughes, discussing coaching, community, and the key factors that have contributed to their success. Both athletes embody the Purple Patch methodology in practice.
To learn more about the Purple Patch methodology and the evolution of the Purple Patch Pro Squad, Click Here.
About Meredith Kessler
Meredith grew up in Columbus, Ohio where she was a 4-sport athlete and was inducted into her high school’s Athletic Hall of Fame. Meredith went on to receive a Division I athletic scholarship at Syracuse University where she participated in field hockey and track. After graduation in 2000, she used her graduation money to purchase her first triathlon bike and entered a full Ironman (2.4-mile swim, 112-mile bike, 26.2-mile run) two weeks later. From that moment on, she caught the spirit of IRONMAN competition and has not looked back. Since that first Ironman in 2000, Meredith has completed over 60 full Ironman races all over the United States and the world. She is an 11-time full-distance Ironman and 23-time half-distance Ironman champion.
About Matt Lieto
Matt Lieto has been involved in the endurance sports community for nearly two decades, but his journey to get there was quite unique. In 1998, Lieto was inspired to pursue a healthier lifestyle after watching his brother compete in the Ironman World Championship. He shed 80 pounds by skateboarding at a local park and since then has spent a significant amount of time as a professional triathlete and cyclist, participating in some of the world's most prestigious races such as the Ironman World Championships and the Unbound 200. Recently, he has been focusing on sharing his expertise by coaching, hosting a podcast, and serving as a lead commentator for Ironman events while making appearances on NBC, Peacock, RedbullTV, and other platforms.
Episode Timestamps
00:00 - 06:03 - Welcome and Episode Introduction
06:10 - 09:47 - Matt's News-ings
09:54 - 52:03 - The Meat and Potatoes - Episode 277: Purple Patch Case Study Series - #1 - Matt Lieto and Meredith Kessler
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
More on the Purple Patch Methodology
Episode 276: The Purple Patch Pro Squad - 3 Defining Words That Drove Results
More on Purple Patch Bike Live & On-Demand
Get a Free Taste of Purple Patch Strength
Learn more about 1:1 Coaching
Join the Purple Patch Team - Director of Growth and Business Operations
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
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On this episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon reflects on the long history of the Purple Patch Pro Squad and the lessons you can apply to your own performance journey.
Whether you're an athlete, the leader of an organization or team, a coach, or just someone striving to live a better and longer life, the stories we'll discuss today can greatly influence your mindset and approach toward achieving success.
Matt explores three essential lessons that contributed to the athletes' incredible achievements: the collective mindset as a driver for individual success, the importance of a team approach in a sport centered on individual performance, and the practices and skills beyond training that drove effectiveness and performance gains.
Each driver of success is broken down to simplify elements that athletes of any level can integrate into their training program.
We also have supporting materials for the show, which we highly recommend reading. After the show, head over to our Purple Patch Methodology webpage, a brand new webpage that takes you through the journey, results, highlights, and lessons from over 15 years of Matt guiding athletes to the highest level of performance.
You'll discover countless individual success stories beneath the results and summaries. We'll dig deeper into these stories in the coming weeks and months, highlighting individual athletes and revealing valuable insights into elite performance and success. Each story will offer radical lessons on mindset, approach, managing adversity, giving and receiving feedback, and most certainly a bit of humor.
Be sure to check out the webpage and stick around for future episodes. It's going to be a fun journey.
Episode Timestamps
00:00 - 05:32 - Welcome and Episode Introduction
05:47 - 09:45 - Word of the Week
09:53 - 37:41 - The Meat and Potatoes - Episode 276: The Purple Patch Pro Squad - 3 Defining Words That Drove Results
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
More on Purple Patch Bike Live & On-Demand
Get a Free Taste of Purple Patch Strength
Learn more about 1:1 Coaching
Join the Purple Patch Team - Director of Growth and Business Operations
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
For those who are new to running, the training requirements for a marathon or other running events may seem intimidating or overwhelming. Alternatively, even experienced runners may face challenges with injuries related to race preparation.
No matter where you are in your performance journey, there is an effective way to approach training for an endurance running event without overloading on hours and intensity, and risking your health and performance.
In today’s episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon aims to evolve your approach to running training using his innovative method designed to help you improve your speed, prevent injuries, and enhance overall performance in all aspects of your life, regardless of your level or experience.
In his analysis of the typical training methods used by runners, Matt highlights the reasons why they often fail to meet their race goals. He proposes an alternative approach to marathon training that uses a prescriptive combination of strength training, running, and supporting multi-sport workouts to enhance overall fitness, endurance, and durability.
Matt provides examples of this innovative and proven strategy that has helped countless Purple Patch runners and athletes optimize their training and racing.
Adopting and applying the lessons from today may require some courage and a shift in your beliefs regarding how to prepare for running performance. However, if you have ever been afraid of the training process, prone to overuse injuries, or struggled to surpass performance plateaus, today's discussion will undoubtedly be beneficial for you.
Episode Timestamps
00:00 - 02:59 - Welcome and Episode Introduction
03:06 - 05:49 - Matt's News-ings
05:56 - 47:14 - The Meat and Potatoes - Episode 275: Run Ready - An Evolved Approach to Get Faster and Stay Injury Free in Running
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
More on the Purple Patch Run Squad
More on Purple Patch Functional Strength Training
Get a Free Taste of Purple Patch Strength
Learn more about 1:1 Coaching
Join the Purple Patch Team - Director of Growth and Business Operations
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Although endurance athletes typically focus on strength training during the off-season, it's important to recognize that strength and conditioning can benefit performance all year round.
In this episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon explains the value and significance of strength as a performance enhancer. He provides a framework for integrating strength into your training program and easy-to-use techniques for executing your workouts almost anywhere.
Whether you're an athlete striving to cross the IRONMAN finish line, looking to boost your energy in the boardroom, or simply aiming to improve your overall health, strength & conditioning should be a key component of your training regimen.
Matt breaks down the discussion on strength into three categories: sports performance, healthspan, and performance in work and daily life.
Matt also provides details on how to access a free video-on-demand session from our functional strength training program. This is a great opportunity to experience a practical and dynamic strength training workout that you can easily incorporate into your program.
If your goal is to show up faster, stronger, and healthier in all avenues of life, then integrating strength into your year-round program is imperative. Our hope is that the resources and methods Matt shares in this episode can help you jumpstart a strength program that works for you.
Episode Timestamps
00:00 - 04:05 - Welcome and Episode Introduction
04:12 - 08:08 - Matt's News-ings
08:16 - 42:35 - The Meat and Potatoes - Episode 274: Integrating Strength Training: A Practical Framework to Boost Your Health and Performance
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Get a Free Taste of Purple Patch Strength
More on Purple Patch Functional Strength Training
Learn more about 1:1 Coaching
Join the Purple Patch Team - Director of Growth and Business Operations
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
It’s been 15 years since the start of the Purple Patch journey.
While many elements of the Purple Patch program have evolved, and we continually seek to grow, improve and enhance our coaching, our central belief and approach to coaching have remained unchanged.
We believe athletes of all levels can achieve optimal endurance performance by following a balanced training approach. Our methodology, based on four pillars of performance, is designed to provide a simple framework that helps athletes understand and commit to their athletic journey.
The Purple Patch Pillars of Performance:
- Endurance
- Strength
- Nutrition and Fueling
- Recovery
On this episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon gives us a look at the methodology in action through 3 case studies that illustrate how the pillars are put to use and how they were able to deliver performance for athletes across genders, skill levels, and a range of goals.
We look at these principles through the lens of a pro athlete building their sports career and recovering from injury, a time-starved executive pursuing lofty goals in sport and in the office, and a busy executive reaping the rewards of a strong platform of health.
The four pillars drive our long-term success with the Purple Patch Pro Squad and our approach with C-Suite executives and leadership teams. These pillars guide time-starved athletes to thrive in both sport and life and help develop a predictable and sustainable high performance for those in demanding work roles. They are the backbone of our success.
The aim of this episode is to help you apply many of the practices and lessons of our methodology to your own journey, to create more purple patches in your life.
Episode Timestamps
00:00 - 03:26 - Welcome and Episode Introduction
03:33 - 06:52 - Matt's News-ings
06:59 - 01:04:35 - The Meat and Potatoes - Episode 273: The Four Pillars of Performance - Case Studies of Purple Patch Methodology in Action
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Learn more about 1:1 Coaching
Free Webinar - Hard and Hilly
Join the Purple Patch Team - Director of Growth and Business Operations
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
At the beginning of the year, we took some time to reflect, plan for the future and set Big Hairy Audacious Goals (BHAGs). Now, we have reached the halfway point of the year.
Most of you hit the ground running with ambitions and lofty goals, but how did they pan out? Are you nailing your goals? Are you thriving in your performance journey? Is it fulfilling? Where can you improve or shift your approach?
It is essential to come up for air midway through the season and execute some big-picture thinking about the work you have been putting in, the purpose of it, and where you want it to take you.
On this week’s episode of The Purple Patch Podcast, IRONMAN Master Coach Matt Dixon presents a framework to help you evaluate your progress and performance over the past six months to set yourself up for a strong finish to the year.
Matt lays out a process for identifying the areas within your control where you have excelled, the lessons you have learned, and opportunities for improvement, to help you develop a plan of action to enhance future performance.
Matt’s framework centers on three questions that all athletes should consider asking themselves.
- Do you only have a destination or do you have a path?
- Is your current approach or program integrated into life?
- Am I getting athletically smarter?
This episode is an opportunity to pause and reflect on the purpose of your athletic journey and strip down the elements of your process to determine what works, what doesn't, and what you plan to do about it.
Episode Timestamps
00:00 - 04:34 - Welcome and Episode Introduction
04:41 - 06:42 - Matt's News-ings
06:50 - 35:45 - The Meat and Potatoes - Episode 272: 3 Key Strategies To Help Optimize Your Performance for the Rest of the Year
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Learn more about 1:1 Coaching
Free Webinar - Hard and Hilly
Join the Purple Patch Team - Director of Growth and Business Operations
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
With race season in full swing, we’ve received a flood of requests asking us to tackle the topic of race-day fueling and hydration.
So this week on the Purple Patch Podcast we are doing a special Episode Rewind.
We are bringing back a timely conversation with renowned Sports Scientist and CEO of Precision Fuel and Hydration, Andy Blow.
We pulled an episode out of the archives to help you fine-tune your fueling and hydration strategy.
EP. 162 - Your Guide to Race Day Fueling and Hydration with Andy Blow of Precision Hydration
Matt and Andy identify and explain the three levers of race fueling:
- Fluids (water)
- Electrolytes
- Calories/carbohydrates
They then outline your race day fueling prescription depending on race intensity, distance, and race conditions.
Andy’s biggest piece of advice:
“Don’t look over the fence. There are always good reasons why you shouldn’t follow the herd when it comes to YOUR fueling strategy.” - Andy Blow
You’ll receive expert guidance and recommendations around:
- Meal Planning - what to eat and what to avoid during race week, the day before, and the morning of your event
- Fueling and suggested approaches during each discipline of the triathlon, including T1, the bike, and the run
- Knowing your nutrition and hydration ranges and what conditions can affect those numbers
This discussion takes the complexity out of the ‘fourth discipline’ of triathlon that so often overwhelms and confuses athletes. This is your year of performance. Don’t let hydration and fueling hold you back!
Episode Timestamps
00:00 - 03:45 - Welcome and Episode Introduction
04:01 - 07:42 - Word of the Week
07:48 - 01:03:48 - The Meat and Potatoes - Episode 271: Episode Rewind - Your Guide to Race Day Fueling and Hydration with Andy Blow of Precision Hydration
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Precision Hydration Sweat Testing at the Purple Patch Center
How to measure your sweat rate to improve your hydration strategy
Learn more about 1:1 Coaching
Free Webinar - Hard and Hilly
Join the Purple Patch Team - Director of Growth and Business Operations
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Are you showing up to your event in the best mental space possible?
You may have checked all the boxes in your training program and set yourself up to arrive at your event ready to allow trained potential to translate to race-day performance, but setting up the right mindset is one part of the performance readiness equation that is often ignored or misunderstood by athletes and coaches.
In this episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon shares his secret to supercharging your mental game so that you arrive physiologically fresh and mentally prepared on race day.
Most coaches and athletes jump to pre-event preparation with a heavy emphasis on training and physical readiness, which can sometimes reinforce performance anxiety.
Instead, Matt offers a path to developing belief and confidence in your approach by focusing on areas within an athlete’s control on a day-to-day basis and reinforcement strategies for framing and processing your post-training and race-day performance.
Matt lays out a strategy to help you identify what you should be applying your daily focus to, how to process your thoughts on your progress and performance in real-time, and in a healthy and productive way, and actionable strategies to build your performance.
This episode provides solutions for empowerment and building appropriate behaviors to help put you in control of what you focus on in order to improve resilience, consistency, and, most importantly, confidence.
"You don't have complete control over what your body gives you on any given day. But you are in control of where you place your focus, and how you think about things. What did you do well today? Start with that. What were the lessons that the day gave you? And what are you going to do with those lessons? This is a path to improvement."
Episode Timestamps
00:00 - 04:19 - Welcome and Episode Introduction
04:27 - 41:02 - The Meat and Potatoes - Episode 270: Building the Mental Game in Sport - The Practice of Daily Reinforcement
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Learn more about 1:1 Coaching
Free Webinar - Hard and Hilly
Join the Purple Patch Team - Director of Growth and Business Operations
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
In this week’s episode of the Purple Patch Podcast, Ironman Master Coach Matt Dixon takes a closer look at youth sports and the development of young athletes.
With his experience as a parent, as well as a coach to world-class professional endurance athletes, executives, and amateurs alike for over 15 years, and using his own background in competitive swimming and triathlons, Matt examines the importance of sports for social and physical development in kids and examines the role parents and coaches play in helping to create meaningful experiences.
"This is sport. The journey of becoming. That is much more powerful and more important than the outcomes." - Matt Dixon
Matt maps out the discussion in a way that applies not only to parents, coaches, and young athletes but also to adult athletes looking to draw insights for their own development journey.
This episode covers the role of sports for kids ages 8 to 18 and suggests a healthy route for developing an athletic foundation. It also provides insight into how we can assist our young athletes in moving beyond outcomes or results, to help them develop athletically, while also establishing essential values and character traits that will last well beyond their playing days.
"The sporting journey can be a crucible from which we can apply so many of the experiences into almost anything that we do in the rest of our lives. And that becomes really powerful." - Matt Dixon
There are trends and challenges in youth sports that interfere with the positive lessons and experiences that organized sports have to offer. From parents who put too much pressure on their kids, to coaches who prioritize winning over development, these issues can create an environment where young athletes don’t reach their full potential or lose their love of the game altogether. Matt examines some of the most common problems in youth sports today and offers suggestions on how they can be addressed.
For parents and coaches looking to create an environment where young athletes can excel both on the field and off of it, Matt proposes certain habits they should foster to develop a performance culture and encourage a positive athletic journey.
"Remember that you are tasked with building an athlete. And in order to do that, you need to ensure that they have passion, they fall in love, they have a strong structure, a really varied skill set, that then when things are important to get focused, they are best equipped and they are fresh mentally. And so you are building an athlete well ahead of developing a runner, developing a swimmer, turning a baseball player into a pitcher." - Matt Dixon
Episode Timestamps
00:00 - 07:39 - Welcome and Episode Introduction
07:46 - 11:36 - Matt's Newsings
11:44 - 01:17:53 - The Meat and Potatoes - Episode 269: Developing Youth in Sport: Observations and Opportunities for Improvement
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Learn more about 1:1 Coaching
PODCAST - Episode 47: Child's Play - FUNdamental Lessons from Youth Development in Sport
PODCAST - Episode 95: Youth Development in Sport - Performance Anxiety, Specialization, and the Journey
Free Webinar - Hard and Hilly
Join the Purple Patch Team - Director of Growth and Business Operations
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Imagine you are in the midst of a tough race in the middle of hot and humid conditions and suddenly your body begins sending you signals of surrender.
Anyone who has exerted any type of energy in the sweltering heat can attest to the difficulties posed by the conditions. Nothing sucks the speed out of the legs more than high heat and humidity.
So, how do you go about setting yourself up for success when the sun is beating down on you and the humidity becomes claustrophobic?
In this week’s episode of the Purple Patch Podcast IRONMAN Master Coach Matt Dixon breaks down how to mitigate the impact of heat by establishing strategies to arrive prepared and ready to perform in adverse conditions.
Matt takes a closer look at the challenges of racing in the heat and dissects the physiological effect it has on the body and how it impacts your overall performance. He provides tips and resources to help you arrive fit, fresh, and ready to adapt to the conditions on race day.
In this episode:
- How the Body Responds to Heat (TheCardiovascular System, Neural Impact, and metabolism)
- Thermoregulation and Maintaining Core Temperature (The science behind our body’s cooling system)
- Four Key Strategies in Preparing for the Heat
- Purple Patch Tools and Preparation Resources
What Matt outlines is not designed to make things easy, or to remove the impact of high heat and humidity, but rather to help build strategies to reduce the negative impact and help you deliver your best performance within the context of the conditions.
Episode Timestamps
00:00 - 02:47 - Welcome and Episode Introduction
02:54 - 05:48 - Matt's Newsings
05:55 - 53:22 - The Meat and Potatoes - Episode 268: Tackling High Heat & Humidity - Preparing the Body for Adversity
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Free Webinar - Hard and Hilly
Purple Patch Blog - Race Effectively in Hot and Humid Conditions
Purple Patch Blog - Improve Triathlon Performance In The Heat With The Sauna Protocol & Heat Acclimation Training
SWEAT TESTING at the Purple Patch Performance Center with Precision Fuel & Hydration
Join the Purple Patch Team - Director of Growth and Business Operations
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Send us a message
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
In this week’s episode of the Purple Patch Podcast, we focus on athletes like you. Ironman Master coach Matt Dixon puts a spotlight on four case studies anchored in performance.
Matt breaks down the lessons we can learn from those who have excelled in their performance journey as well as those who were less fortunate and serve as cautionary tales about the pitfalls on the way to improved performance.
All of the case studies are real athletes that either Purple Patch or Matt has trained.
We look at the training process through the lens of a former rugby player reigniting his fire for fitness by finishing marathons and committing to his performance journey.
This is a great story of integration of sport into your life, not just to develop a pride and satisfaction from the outcome, but about becoming a better version of yourself. And having the rewards be the journey itself throughout the daily routine. - Matt Dixon
We also delve into the athletic mindset by following the mini-victories of an athlete emerging from massive injury to achieve great personal success.
Through the stories of an athlete with aspirations of going pro, suffering from a lack of patience for the process, and a committed triathlete falling into performance decline, Matt illustrates some of the common elements that can derail a performance journey and ultimately steal joy away from the sport.
There's no shortcut. There's no easy way. It takes patience, it takes commitment and it takes developing your strengths and your race craft so that when you step up -- it is still always going to be a huge seismic step up to be pro -- but you can be ready emotionally, physically, and from a race craft standpoint. And that takes real guidance, structure, and long-term planning. - Matt Dixon
All four stories, from the negative to the inspiring, provide perspective on the coaching process and how to focus on building performance, rather than focusing on outcomes so that you can become the person and athlete you want to be.
Episode Timestamps
00:00 - 04:15 - Welcome and Episode Introduction
04:23 - 52:23 - The Meat and Potatoes - Episode 267: Case Studies - Performance Successes and Cautionary Tales
Purple Patch Video Podcast and More
Free Webinar - Hard and Hilly
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
The Purple Patch Center is Open - Learn More and Schedule a Visit
If you have any questions or want to learn more about leveraging Purple Patch in your performance journey, reach out to us by clicking the links below.
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Join Tri-Squad
Send us a message
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Whether it's the boost of our morning espresso or the common drowsiness that sets in after lunch, we all experience bumps and slumps in our daily energy levels. Our vitality over the course of the day can sometimes be a rollercoaster. For some of us, that erratic ride has become a daily routine and an obstacle that limits our potential for performance.
However, there are ways to rewire that routine to unlock predictable and stable energy sources that keep you active and present throughout the day.
In this episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon focuses his coach’s lens on energy management to help build the best platform for kicking off your training or tackling any of life’s endeavors.
We walk through a daily routine with actionable tips you can implement every day to promote improved energy levels and increased cognitive function.
From the positive impact of sunlight in the morning to the detrimental effects of blue light before bed, Matt uses proven habits and coaching experience to help you boost your daily performance, whether you are on a bike seat or in the boardroom.
Of course, everything in this episode is a supplement to a good training program, positive eating habits, and proper sleep hygiene, but a foundation of solid energy management can help you tap into improved stamina, heighten your focus, and can increase your capacity for taking on all of the challenges along your performance journey.
Episode Timestamps
00:00 - 03:28 - Welcome and Episode Introduction
03:35 - 06:21 - Matt's News-ings
06:36 - 08:37 - Word of the Week
08:44 - 32:59 - The Meat and Potatoes - Episode 266: Simple Habits to Help Boost Your Daily Performance
Purple Patch Video Podcast and More
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
Free Webinar - Hard and Hilly
More on Precision Fuel & Hydration
The Purple Patch Center is Open - Learn More and Schedule a Visit
If you have any questions or want to learn more about leveraging Purple Patch in your performance journey, reach out to us by clicking the links below.
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Join Tri-Squad
Send us a message
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
The path to improvement is one that includes hard work and commitment, but too often we travel that path alone. We seek our personal goals in a very personal way. It can often be a solitary endeavor. Not only does it not have to be, but it also shouldn’t be.
"You cannot expect to optimize your performance or results if you always take the journey alone."
In this episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon highlights the benefits and impact of chasing your individual improvements by engaging in team and group training.
The thread that unites athletes of all levels and abilities is a desire to improve. Tapping into that shared motivation fosters a supportive, fun, and competitive environment that provides accountability and inspires a diverse performance culture.
Using stories of Purple Patch Squads enduring 5 am coldwater plunges and scaling virtual mountains together through video-coached bike classes, Matt illustrates how individual gains emerge from the practices and habits that develop from these shared group experiences.
While these stories are of empowerment, improvement, and the amplified performance gains that come from team or group training in sport, the lessons from Matt’s discussion are easily applicable in all areas of life.
Regardless of your skill level, stage of development, goals, or training needs, individuals within a team, united under a common approach and mindset, naturally upskill and thrive, as does the team.
"The team as a whole develops greater resiliency, higher effectiveness, and a greater ability to adapt and absorb uncontrollable forces that occur from external factors. In other words, there is a culture of performance. And it is when this takes footing, that there emerges a virtuous circle of productivity for individuals, teams, and organizations."
The goal of this episode is to inspire you to become a part of something and participate in building a supportive collective where everyone commits, engages, and grows together along their performance journey.
Episode Timestamps
00:00 - 03:28 - Welcome and Episode Introduction
03:35 - 06:21 - Matt's News-ings
06:36 - 08:37 - Word of the Week
08:44 - 32:59 - The Meat and Potatoes - Episode 265: The Power of Team in Boosting Individual Performance
Purple Patch Video Podcast and More
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
The Purple Patch Center is Open - Learn More and Schedule a Visit
If you have any questions or want to learn more about leveraging Purple Patch in your performance journey, reach out to us by clicking the links below.
Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
Join Tri-Squad
Send us a message
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to another "Ask Matt Anything" edition of the Purple Patch Podcast. Today IRONMAN Master Coach Matt Dixon tackles your voicemails and emails. You asked and today Matt answers your questions on training and racing through a coach’s lens.
In this installment of "Ask Matt Anything", Matt answers your questions related to:
- Management of training
- Expectations around improvement
- Race preparation strategy
- And much more
Episode Timestamps
0:00 - 03:28 - Welcome and Episode Introduction
3:43 - 07:24 - Word of the Week
07:32 - 37:53 - The Meat and Potatoes: Episode 264: Ask Matt Anything - Troubleshooting Training to Race Day
08:30 - Question 1 from Joan: “I struggle with keeping up the hard training as well as my performance when I head to work. I often find myself falling into really deep drowsiness in the middle of the afternoon desperate for sleep. I try and battle through and I can certainly feel like it's impacting my focus and my productivity in the afternoon. I feel like I sleep okay. But I just wonder what I should try and do to improve my afternoon energy. Is it the hard training that's negatively impacting me?”
"The good news is that all of the things I'm going to suggest are pretty simple, they're actionable. And I think that by addressing these simple aspects, you're probably going to see a pretty radical shift in improvements..." - Matt Dixon
16:24 - Question 2 from Neil: “I just put my heart and soul into training for three full months. And I raced my first Half IRONMAN just a couple of weeks ago. And while I feel like I've improved my consistency, and throughout my training, I just didn't have a good day, I improved a little bit, but nowhere near as much as I would have assumed. And to be honest, right now, I'm feeling a little discouraged. I feel like quitting. Is it wrong of me to expect bigger gains in performance after such effort over so many months?"
"We want to think about this in longer-term athlete development. Because it's not only going to be a smart approach if you think about gains over the long term, and you don't think about any singular race as pass-fail. It's going to be a really empowering mindset for you." - Matt Dixon
28:25 - Question 3 from Carla: “I recently returned from my first half Ironman distance, but I found myself showing up at the start line, mentally and physically exhausted from the race week logistics, planning my equipment, mapping out my fueling and hydration, trying to get everything perfect around my meals. I just felt like a pinball throughout the days leading into the race. How do athletes remove some of the stresses and the logistics that have impacted me so much? I didn't feel like I raced to my trained potential because I was just exhausted."
"I can't overstate how much cognitive load is removed from athletes when they truly prepare for race week before they step into the venue itself before they arrive to the venue." - Matt Dixon
Ask Matt Anything! Head to the Podcast Page at PurplePatchFitness.com/podcast and leave a concise question for Matt. Tell us your name and where you're from, and ask your question. We'll get to as many as we can in future episodes.
If you have any questions or want to learn more about leveraging Purple Patch in your performance journey, reach out to us by clicking the links below.
Schedule a consultation
Join Tri-Squad
Learn more about our Tri Squad Program
Send us a message
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Today on the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon welcomes former U.S. Pro Cyclist Robbie Ventura to the show. Robbie is the founder of Vision Quest Coaching and Velocity, an online indoor cycling training platform.
Robbie shares experience and knowledge from his 12-year career as a pro cyclist, and more than 20 years providing expert training programs to endurance athletes of all levels, to dial in what he believes are the critical skills every cyclist should develop.
Using Robbie’s approach and development as a model for training as a time-starved athlete, Matt focuses on how to leverage indoor bike trainers to elevate your race craft and become a better and faster cyclist.
Matt and Robbie put remote coaching under the microscope and examine the common mistakes athletes make in using indoor bike trainers and share strategies for getting the most out of indoor training. They also explore Velocity’s unique training software and how it aims to elevate the quality of engagement between coaches and athletes through live instruction and immediate feedback on real-time athlete performance data.
The goal of today’s episode is to highlight the training tools available to time-starved athletes, to help create an individualized training experience that delivers both the physiological adaptations for improving speed as well as the skill set for executing efficiently on the bike.
Robbie Ventura at a Glance
- Competitive racer (dirt, road, and track) since the age of 7
- 1990 - NCAA Tournament with the Lake Forest College Foresters
- 1992, 1993 - Named to the All-American Collegiate Cycling Team
- 1993 - (Win) the Men's Miss & Out National Collegiate Track Cycling Championship
- 1993 - Competed in the World Track Cycling Championships in Norway (5th in elimination)
- 1994 - Graduated Lake Forest College with Honors (Double major in Business and Psychology)
- 1998 - Navigators Cycling Team
- 1999 - 2000 - Saturn Cycling Team
- 2000 - Founded Vision Quest Coaching
- 2001 - 2004 - US Postal Service Cycling Team
- Member of the U.S. World Team
- 2000 - Founder - Vision Quest Coaching
- 2006 - Commentator debut for the Tour de France with NBC Sports Network
- 2008 - Inducted into Lake Forest College Athletic Hall of Fame (Accomplishments in hockey and cycling)
- 2008 - First Triathlon, Ironman Canada (time: 10.49.01)
- 2020 - Founder - Velocity.com (Online Cycling Platform)
- 2006 - Commentator debut for the Tour de France with NBC Sports Network
- 2008 - First Triathlon, Ironman Canada (time: 10.49.01)
- 12-year pro cycling career
- Over 70 victories during his professional career
If you have any questions or want to find out more about how to leverage Purple Patch in your performance journey, reach out to us by clicking the links below.
Schedule a consultation
Join Tri-Squad
Learn more about our Tri Squad Program
Send us a message
Episode Timestamps
00:00 - 8:43 - Welcome and Episode Introduction
08:51 - 1:02:40 - The Meat and Potatoes - Episode 263/ Maximizing Your Training on an Indoor Bike Trainer - with Special Guest Robbie Ventura
Purple Patch Video Podcast and More
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
As we begin to emerge into Spring in the Northern Hemisphere, many athletes are setting their sights on their B.H.A.G.s (Big Hairy Audacious Goals).
The season is ahead of us and many of us are starting to move outside for more of our training. While it is a breath of fresh air for many athletes trapped indoors during the winter months, it is also the time when athletes start to make serious performance mistakes.
So many athletes come off the rails by way of one or more common pitfalls as they approach their race goals.
In this episode of the Purple Patch Podcast IRONMAN Master Coach Matt Dixon covers five key mistakes to avoid in order to optimize your race readiness and pave your way to improved performance heading into the next phase of the year.
5 Key Mistakes to Avoid
- Turning your back on strength training
- Dumping more hours into the schedule than is appropriate
- Accelerating training load too quickly
- Doing the easy training too hard
- Failing to build and retain solid nutrition and fueling habits
If you want to put the fitness you developed so far this year into positive action in the months ahead, you will be well served to apply the simple lessons of this week’s episode.
If you have any questions or want to find out more about how to leverage Purple Patch in your performance journey, reach out to us by clicking the links below.
Schedule a consultation
Join Tri-Squad
Learn more about our Tri Squad Program
Nutrition consultation with FuelIn
Send us a message
Episode Timestamps
00:00 - 2:56 - Welcome and Episode Introduction
03:03 - 6:00 - Matt's News-ings
06:08 - 36:41 - The Meat and Potatoes - Episode 262: 5 Key Mistakes To Avoid, Heading Into Race Season
Purple Patch Video Podcast and More
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Coaches and athletes love to discuss the importance of specificity in regard to training. While specificity is important to an extent, race-specific training is not always one-size-fits-all.
Unfortunately, many athletes follow a specific plan that ends up not being the optimal plan for their needs and situation.
For time-starved athletes, with competing demands in life and work, integrating a set amount of training hours designed around specific race distance means cramming training into a life already bursting at the seams.
In today’s episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon explains how to build a training program that can achieve sustained high performance across a range of distances while fitting into a life with high competing demands.
Matt leverages Purple Patch’s popular tri-squad program to highlight a training structure that fits all levels of athletes under one umbrella.
How can athletes have different race distance goals - from sprint distance and short course to IRONMAN - and all successfully exist under the same program?
Matt answers the question by breaking down the common mistakes athletes make by fitting their lives into a training program rather than creating a program that fits into their lives.
Tri squad is designed specifically for time-starved athletes and it successfully caters to all levels of athletes, and all distances. It is easily personalized to fit different schedules, by integrating video coaching, on-demand sessions, educational support, and guidance from the Purple Patch coaching team and its trusted experts across the performance spectrum.
Through the lens of the tri-squad program, Matt covers a method for landing on specificity while embracing the individual needs and goals of each athlete. It is a training methodology that has enabled countless first-time finishers to enjoy the journey without injury or feeling like the sport is an additional part-time job.
“It's the catalyst for more than 1,000 qualifiers to world championship events. And it's why I believe we are one of the highest performing teams at the USA Olympic Distance Nationals, at the same time, having an average number of hours for a Purple Patch Ironman athlete, only somewhere between 8 and 14. And that is where I believe we stand alone.” - Matt Dixon
This episode is required listening for any time-starved athlete chasing high performance.
We encourage you to reach out to us for more information on how we can support you on your performance journey.
Schedule a consultation
Learn more about our Tri Squad Program
Contact us if you have questions
Episode Timestamps
00:00 - 5:14 - Welcome and Episode Introduction
05:21 - 7:22 - Matt's News-ings
07:37 - 10:03 - Word of the Week
10:10 - 29:11 - The Meat and Potatoes - Episode 261: Why Race Distance Training Plans Don't Work for Time-starved Athletes
Purple Patch Video Podcast and More
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
As a companion to last week’s Purple patch Podcast episode on training plans for time-starved endurance athletes, today’s episode broadens the perspective by focusing on performance in health, work, and life.
ironman master coach Matt Dixon outlines a list of ten principles you need to put into action to build a platform of health and sustainable high performance.
You don’t need to be a pro athlete or even an experienced fitness enthusiast to apply these principles and maximize your results at home, work, or in the gym.
Matt walks us through a simple and actionable roadmap that will help you make informed health choices and simplify your approach to training so you can thrive in all areas of life.
These core habits are part of a proven approach built around promoting sustainability and long-term success in your performance journey.
- Train, don’t exercise
You don't need to be training for a specific event in order to adopt an athletic mindset and approach. 11:33 * Embrace High Intensity * Embrace the soul-filling decompression * Integrate strength
What I'm talking about here is not cosmetic lifting. This ain't Gold's Gym. In fact, what we're talking about here is...an opportunity to challenge yourself to live life to the fullest...This is about functional living. 23:20 * Dial in daily hydration * Post Workout fueling * Food for Fuel Mindset
when you get that right, then you're going to stabilize energy, have consistency of your exercise and training performance sessions. And you're going to have a better immune system, and better resilience throughout the course of the day. 30:19 * Limit alcohol * Prioritize sleep * Do stuff with others
It becomes more fun. It drives better performance, better engagement, and ultimately, it delivers greater rewards. 40:23
Episode Timestamps
00:00 - 4:57 - Welcome and Episode Introduction
05:12 - 8:21 - Word of the Week
8:29 - 43:00 - The Meat and Potatoes - Episode 260: Ten Key Habits to Build Performance in Health, Work and Life
Episode 259 - Training for a Time-Starved Athlete
Purple Patch Video Podcast and More
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Today on the Purple Patch Podcast, Ironman Master Coach Matt Dixon takes a fresh look at how to structure training for a time-starved athlete.
Whether you’re training for an endurance event, either competitively or simply for personal enjoyment, Matt provides a ground-up framework of how to maximize your training approach to be successful.
Matt shares 5 principles to help build your time-starved training plan.
- Establishing a mindset that can optimize your training impact.
Life is not a spreadsheet. Life is a living, breathing, dirty, unpredictable thing that we love. It ebbs and it flows. Your life demands and your stresses amplify, and then they settle for a bit. And therefore your approach, your training plan, needs to be able to flow and synchronize and dance with this stark reality. -14:31
- Tools to ensure each week of training can be productive, no matter how time-starved you are.
We actually build into the construction of a training program, a little bit of a management tool, that when your energy is good, and when life allows, you can show up, be present and do hugely challenging sessions successfully. -19:13
- Why Intensity is an important tool for your approach.
If you are a time-starved athlete, you better lean into getting comfortable, being very uncomfortable, because that is the thing that yields the performance progression.
- Key strategies to get the training in without it taking over your life.
For multi-sport athletes, it's a real puzzle for you to fit all of the training sessions into your plan in any given week. And once again, we come back to this and say as a time-starved athlete, I encourage you to think outside of the box. -28:22
- How team training can ignite your performance if done correctly.
It's really, really hard to go on this journey alone. And so whether you can create some in person or even online component to it, the feeling of belonging and team is a huge catalyst for performance.-31:55
Matt’s approach has secured great outcomes for time-starved athletes of all levels. People who, upon adopting the purple patch approach, believed they could never get faster or ever make time to fit in the training needed to hit their goals.
We invite you to listen to the show and join us. If you are a time-starved athlete looking for the right fit, we encourage you to contact us for a complimentary call to see if we can help educate and guide you to your best results.
Episode Timestamps
00:00 - 4:12 - Welcome and Episode Introduction
04:27 - 8:55 - Word of the Week
8:56 - 39:20 - The Meat and Potatoes - Episode 259: Training for a Time-Starved Athlete
Purple Patch Video Podcast and More
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Who is the greatest athlete of all time? Take your pick. Once you have a name, ask yourself why? Beyond their physical abilities and talent, what sets them apart from the pack? What makes a great athlete?
It’s a question that IRONMAN Master Coach Matt Dixon had the privilege of asking the committed group of young athletes with the BEAR DEVELOPMENT TEAM.
The team is made up of student-athletes, with lofty aspirations of their own, and includes some of the top talent in American Mountain Biking.
With answers like Lebron James, Serena Williams, Michael Phelps, and Lionel Messi, it was clear that each athlete shared a specific set of characteristics and traits that are at the heart of elite sports performance.
Matt believes any athlete can use these trainable traits to achieve their highest level of performance possible.
With many of the young athletes looking to develop into professional riders and find their own success in sport, Matt had the opportunity to speak to the group and share his perspective on what it takes to build a pro career as an endurance athlete.
What emerged from their discussion was a framework that is applicable across many sports and is accessible to everyone, from young and aspiring athletes to parents, coaches, and even seasoned athletes.
In today’s episode of the Purple Patch Podcast, Matt breaks down his presentation to BEAR DEVELOPMENT TEAM and lays out five principles that you as an athlete can deploy and apply today in order to elevate your performance.
"There are very few guarantees in life, but I do guarantee you this -- if you take these principles that we talk through today, and you apply them, I guarantee you that you will progress in your ability to meet your trained potential with your race day performance on an endurance fashion. Because we are after long-term sustained high performance, that's what it means to become a great no matter what, or at least your version of great." - 15:53
We hope the insights gleaned from today's show will help you guide your young athletes or assist you in your own performance journey.
Episode Timestamps
00:00 - 5:41 - Welcome and Episode Introduction
05:48 - 9:43 - Matt's News-ings
9:51 - 43:40 - The Meat and Potatoes - Episode 258: Developing the Youth Athlete - A Perspective from Matt Dixon
Purple Patch Video Podcast and More
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
With record rain and snowfall across most of the United States, there seems to be no better time to fix our lens on the strategic application of indoor training in your performance journey.
“Indoor training isn't about just replicating your outdoor sessions into a less favorable environment. It's specifically thinking about what is the appropriate training to do while you're in this environment, and also connecting that training to what you are going to be doing outdoors.” (26:54)
In this episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon covers indoor training techniques you can use every winter to help set yourself up for success. Matt highlights 3 case studies of real, time-starved, Purple Patch athletes, all with different skill levels and aspirations, who leveraged their indoor training to build a foundation for their performance.
The athletes’ stories provide examples of thinking outside of the box to focus on specific areas of your performance you can build on for the season ahead.
“What you do in the winter, in the indoor training is the bedrock for the big performance gain potential that comes in the six months following. But it's not about just piling on fitness. It's about specificity.” (28:02)
The case studies emphasize the benefits of optimizing indoor training as well as the pragmatic approach each athlete used to emerge with amplified athletic performance, improved health, and a refocused mindset aimed at each of their individual pursuits.
Matt also shares details on how you can leverage Purple Patch resources in your own performance journey either remotely or in person via the Purple Patch Performance Center.
Episode Timestamps
00:00 - 3:29 - Welcome and Episode Introduction
03:37 - 8:15 - Matt's News-ings
8:22 - 55:48 - The Meat and Potatoes - Episode 257: Leveraging Indoor Training to Optimize Your Performance
Purple Patch Video Podcast and More
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
In today’s episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon takes us back to the core values of Purple Patch Fitness to help provide perspective on framing your performance mindset.
The simple fact is, anything worthwhile is inherently difficult. The road to Kona is riddled with adversity. As is spearheading the drive for your team or company’s success. Most of the time, that’s part of the fun. The challenge is the game.
The goal always requires commitment, consistency, and hard work, but as time-starved athletes, you are faced with an optimization challenge. Where do you make the time for family, work, and training? How do you fit the performance journey into your already crowded schedule?
There are many approaches that pitch the “less is more” mindset or “the easy way to (insert goal here).” But there is no shortcut, quick fix, or expert trick. Some approaches promise to help you find harmony and balance, but they miss the mark of your specific challenges and what you are trying to achieve.
“Trying to hide from friction or challenge, and seeking some utopian magic pathway that's bathed in balance, it's nonsense.” (20:25)
Whether you are a time-starved athlete or a busy executive, the foundation Matt lays out will help you apply focus around the strategies and practices that can help you improve performance and develop the capacity to achieve long-term success.
“I'm not trying to diminish the challenge. Instead, what I'm doing is developing you and equipping you with tools to be able to respond to any challenge.” (28:06)
Using the lens of the athlete and the executive, Matt explains how to leverage proven tactics and approaches to maximize the return on your hard work to deliver long-term sustainable performance in sport and life.
Additional Education From Today's Episode
High-Intensity Training Linked to Reduced Risk of Cancer and Recurrence
High-Intensity Training's Anti-Aging Effect on Skin Cells
Episode Timestamps
00:00 - 3:10 - Welcome and Episode Introduction
03:19 - 5:21 - Matt's News-ings
05:36 - 10:20 - Word of the Week
10:27 - 30:11 - The Meat and Potatoes - Episode 256: There Is No Easy Way, But You Can Do It: Building the Mindset To Thrive in Sport (and Life)
Purple Patch Video Podcast and More
Lauren Fleshman - Interview and Book Signing at The Purple Patch Center
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Data, metrics, technology, and analytics - there are tools and tech that measure everything for an athlete. Wearables and apps track your sleep data, monitor your glucose, detail your sweat composition, and offer an endless list of information.
For some people, tracking and assessing every training minute represents a drive toward high performance and specificity.
For others, the data is a distraction that can be confusing and even lead to paralysis of performance.
Some people go all in and build their performance around the information, while others prefer to ignore it and dismiss it altogether.
So, how do you find balance? How do you use the gadgets, tools, and available analytics to amplify your athletic performance?
In today’s episode of the Purple Patch Podcast, Matt breaks down performance data into two main ideas looked at through the lens of the time-starved athlete.
Matt discusses:
- How to get the most out of devices that track power and pace during training or a race.
By just viewing the simple fact that your power and pace is just simply information on output, it can open up the gateway to create a much more harmonious and powerful measure for you. (33:27)
and
- How to leverage wearables and health-tracking devices without becoming consumed by the information.
If you choose to go out and get an Aura Ring or a Whoop band or look at some of the information that comes off of your watches, and you decide to utilize these tools, you better be able to get out of the weeds on the day to day basis, and come up for a broader perspective. (43:28)
Matt provides perspective on how to utilize data and metrics to support your progress, and how to identify what works for you and what is simply cluttering your performance journey.
Episode Timestamps
00:00 - 5:35 - Welcome and Episode Introduction
5:43 - 54:21 - The Meat and Potatoes - Episode 255: Data and Analytics - How You Can Leverage for Better Performance in a Time-starved Life
Purple Patch Video Podcast and More
Lauren Fleshman - Interview and Book Signing at The Purple Patch Center
Free Webinar - Maximize Your 70.3 or IRONMAN Performance as a Time-Starved Athlete
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Whether your goal as an athlete is to win a race or simply cross the finish line, it can often feel as though the only measure of success is race results. Every event is seemingly a pass-or-fail test reducing your performance journey to one athletic performance.
But how do you move beyond race day and embrace the entire Journey? How do you effectively gauge your improvement and progress?
In this episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon provides a framework for measuring improvement beyond the validation of a single race performance.
Matt provides a mindset built around key principles that will help you re-engage with your performance journey and provide an opportunity for you to place the focus on areas that will yield long-term success.
Episode Timestamps
00:00 - 5:34 - Welcome and Episode Introduction
05:41 - 8:58 - Matt's News-ings
09:06 - 45:22 - The Meat and Potatoes - Episode 254: A Smart Approach To Measuring Success In Your Performance Journey
Lauren Fleshman - Interview and Book Signing at The Purple Patch Center
Free Live Webinar - Optimize your IRONMAN and 70.3 Performance as a Time-Starved Athlete
Purple Patch Video Podcast and More
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Strength and conditioning are an integral part of every Purple Patch Athlete’s training program. It is just one of our four Pillars of Performance: Endurance, Strength, Nutrition & Fueling, and Recovery.
In this episode of the Purple Patch Podcast Matt moves beyond how to build a strength program and the general benefits of strength training, and instead focuses on strength training as it pertains to three specific groups of athletes:
- Endurance Athletes
- Female Athletes - 35 to 60 years of age navigating perimenopause, and menopause.
- Mature Athletes - Men and Women over the age of 45.
Matt provides research on how to leverage the benefits of strength training to tackle the unique physiological challenges each group faces.
An Outline of the Discussion
- Defining strength and conditioning: A brief overview of strength training and the resources Purple Patch provides.
-
The benefits of strength training for Endurance Athletes:
- Improving coordination, power, speed, endurance, and muscular resilience.
- How to integrate a structured and progressive program.
-
Navigating perimenopause, and menopause:
-
The benefits of strength on body Insulin regulation, energy utilization, bone density & cognitive health.
- The benefits of heavy lifting and muscle recruitment.
-
Mature Athletes:
-
A focused look at cognitive health.
- Positive impacts of strength training on mood, daily energy, and reduction of disease risk.
We hope this episode will encourage you to embrace strength and conditioning and integrate it into your program, to improve your body, your mind, and your performance no matter what stage of life you are in.
More on the data provided in this episode:
The Effect of Strength Training on Performance in Endurance Athletes
Explosive-strength training improves 5-km running time by improving running economy and muscle power
Exercise beyond menopause: Dos and Don’ts
Information on Next Level by Dr. Stacey Sims
Purple Patch Podcast Episode 191: Lift Heavy, Get Fast - Why Every Endurance Athlete and Fitness Enthusiast Should Be Lifting Heavy - With Coach Mike Olzinski
Purple Patch Podcast Episode 146: Strength Training is Not Weightlifting - With Coach Mike Olzinski
Episode Timestamps
00:00 - 8:39 - Welcome and Episode Introduction
08:46 - 12:17 - Matt's News-ings
12:32 - 16:05 - Word of the Week
16:13 - 52:35 - The Meat and Potatoes - Episode 253: Applying the Science of Strength - Integrating Strength Training for Specific Athlete Populations
Purple Patch Video Podcast and More
The Purple Patch Center is Open - Learn More and Schedule a Visit
Free Live Webinar - Optimize your IRONMAN and 70.3 Performance as a Time-Starved Athlete
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
In this episode of the Purple Patch Podcast, instead of focusing on the training, planning, mindset, and tactics that go into the lead-up to a race or major event, Matt explores the equally critical yet often undervalued process of post-event decompression and assessment.
Post-event is a huge part of the fabric of your athletic journey. Win, lose or draw, the experience can be a confusing and destabilizing time filled with distractions and complex emotions, both positive and negative. There is a natural desire to analyze your performance, find answers, process and move on to the next big thing.
In today’s discussion, Matt Welcomes Sports Psychologists Sarah Cecil and Danielle Adams Norenberg of the English Institute of Sport, for an in-depth discussion around Emotional Decompression, a model around navigating the emotions following a major race or event.
Danielle and Sarah both have extensive experience working with British Olympic athletes across various sports and set out to create a process for athletes to properly digest the experience and re-engage with the athletic journey and life in a healthy way.
With their help, Matt takes a closer look at the evolving role of psychology in sport through the lens of their work with world-class athletes and the essential need to structure the process around the post-event experience.
Together they break down the model of decompression step by step to deliver a highly accessible and actionable process that is sure to become an essential part of your performance journey.
GUEST BIOS:
- Sarah Cecil
Sarah is a Chartered Sport Psychologist and has worked in Olympic and Paralympic sports for over 20 years. She has extensive experience in helping athletes reach their ultimate goals. She was the psychologist for British Athletics in London 2012. Post 2012 she worked at the Team GB Intensive Rehabilitation Unit and on UK Sports coach education programs. Sarah was the UK Team psychologist at 4 Invictus Games from London to Sydney. She was the Team GB psychologist in Beijing in 2022. She has an extensive record of developing coaches, leaders, and staff in elite sports. Sarah sits on the UK Sports Mental Health Steering Group. Sarah also runs a private consultancy in addition to her role as Lead Sports Psychologist for the English Institute of Sport.
More on Sarah Cecil
- Danielle Adams Norenberg
Dr. Danielle Adams Norenberg is an HCPC registered applied sport psychologist and has been providing sports psychology support to high-performance athletes, teams, and sports for over 10 years. Danielle has successfully supported athletes and staff to deliver at Olympic, Paralympic, World Championships, and Commonwealth Games with specific Games provisions at Tokyo 2020 and Rio 2016. She also worked at the Team GB Intensive Rehabilitation Unit. In early 2022, Danielle took the Head of Psychology role at the English Institute of Sport (ElS) and leads the team of practitioners working across 20 sports. Danielle also delivers performance psychology for the English National Ballet and is the lead psychologist for British Triathlon.
More on Danielle Adams Norenberg and the English Institute of Sport
More on the Emotional Decompression Model
Episode Timestamps
00:00 - 7:38 - Welcome and Episode Introduction
07:45 - 10:24 - Matt's News-ings
10:31 - 1:17:36 - The Meat and Potatoes - Episode 252: The Emotional Decompression Model: Navigating Emotions That Surround Performance
Purple Patch Video Podcast and More
The Purple Patch Center is Open - Learn More and Schedule a Visit
Free Live Webinar - Optimize your IRONMAN and 70.3 Performance as a Time-Starved Athlete
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
From the 2023 Purple Patch Training Camp in Kona, Matt delivers a special on-the-road episode exploring the vital role of training and supporting habits in broader life and work performance.
Matt sits down with Purple Patch executive athletes attending the Hawaii training camp to discuss the parallels between their individual athletic journeys and their journeys in leadership within their own organizations.
They share the personal challenges they face as time-starved athletes and provide insight into how they apply performance habits in training, sleep, recovery, and nutrition to set up a framework of success to thrive as a business executive, parent, partner and athlete.
What emerges from the discussions are individual portraits of sustainable high performance and the supporting habits each uses in their athletic and leadership journeys.
Guests include:
- Carmel Galvin - Head of People at Stripe
Carmel Galvin is a global human resources leader and CHRO who offers 20+ years of strategic HR leadership, consulting, and executive experience in fast-growing global software and financial technology organizations including Autodesk, Deloitte, and Glassdoor.
- Ronald Porter - Senior Partner at Korn Ferry
Ron recruits Chief Human Resource Officers and assists them in building high-performance organizations. Ron is based in New York where he also helps clients design talent strategies to drive business results through Korn Ferry's Leadership and Talent Consulting organization.
- Pat Romano - CEO of Chargepoint
Pasquale ‘Pat’ Romano has 30+ years of technology industry leadership and executive management experience. Pat has an undergraduate degree in computer science from Harvard University and received his Master of Science degree from MIT.
- Maury Blackman - CEO Premise Data
Blackman is a tech executive with more than 25 years of experience leading high-growth enterprise software companies. Maury was a commissioned field artillery officer in the United States Army, serving on both active and reserve duty for 10 years, and is an eleven-time Ironman finisher, including the 2008 and 2013 Ironman World Championship in Kailua-Kona.
- Tom Hennessy - CEO of The Challenger Group and Challenger Homes
Tom Hennessy is the president and CEO of the challenger Group based out of Colorado, which specializes in Commercial Real Estate, Real Estate Development, Modular Manufacturing, Residential Construction, and Commercial Development.
Episode Timestamps
00:00 - 12:52 - Welcome and Episode Introduction
12:58 - 1:28:13 - The Meat and Potatoes - Episode 251: Lessons From Leaders - Purple Patch Kona Camp 2023
Purple Patch Video Podcast and More
The Purple Patch Center is Open - Learn More and Schedule a Visit
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
With the wave of the new year's short-term objectives behind us, it’s time to get serious about the year and season ahead.
Make no mistake, the focus or goal for most of you is to achieve! Whether that be results, PRs, finish lines, or championships, most people we chat with are eager to take their performance to the next level.
To do that, we must first align with the goal and think bigger about the role of fitness and performance in the life of a time-starved athlete. In this episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon returns to fundamentals and helps frame an intelligent approach for your athletic journey.
Matt frames the discussion in three parts:
- The role of the athletic journey in broader life
(11:55) "The sporting journey is something that can be a little bit of a backbone or a framework for us to organize components around...If you do things successfully, and you get your recipe right...it should be a catalyst for you to improve your health profile. And beyond that, you should actually amplify your energy in the day. And if you have more energy, you're going to have more willpower and focus to actually give to all of the other components of life. And that means better clarity, better decision making, better ability to stay on task -- and that becomes really powerful.
- The unique challenges of the time-starved athlete
(17:11) "It's never just about time...when we just label things in a challenge of time, I think that we miss a really important point, and that's that what we're really faced with as a time-starved athlete, is more of a challenge of total stress accumulation...A time-starved athlete has to manage a huge amount of variable stresses in life."
- A performance approach for time-starved athletes (the four pillars of performance)
(26:53) "They combine and what they end up creating is your own performance recipe. They are in many ways, your toolkit, your method for you to approach everything around your goals and your performance to Yes, take your performance to the next level, but also to go beyond and think about effective productivity, boosting your health and more."
Episode Timestamps
00:00 - 03:06 - Welcome and Episode Introduction
03:14 - 08:32 - Matt's News-ings
08:39 - 48:00 - The Meat and Potatoes - Episode 250: Back to Basics - Building a Season of Performance
Purple Patch Video Podcast and More
The Purple Patch Center is Open - Learn More and Schedule a Visit
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Matt Welcomes former professional runner, running coach, and author Lauren Fleshman to the show to celebrate the release of her autobiographical memoir, Good for a Girl: A Woman Running in a Man’s World.
Lauren details her new book which uses her personal experience and the challenges she faced as a collegiate and professional athlete in a male-centric environment, as a catalyst to bring about significant change in women’s athletics.
Matt and Lauren discuss women’s sports in a male arena and how to reframe the female experience in a way that is grounded in knowledge of the female body. They cover the taboo of female physiology embedded in the culture of the sport. Lauren dissects the toxic talk that hinders natural performance development, can lead to body dysmorphia, and can encourage disordered eating habits in athletes.
Matt and Lauren offer applicable tools for developing a foundation of support for female athletes as coaches, teammates, and loved ones, to help foster positive and healthy growth, improved performance, and longevity.
Whether you are a coach, a parent, a supporter, or an athlete yourself, this episode provides insight into the diversity of voices and experiences at every level of sport. It inspires a call to action to create an environment that accommodates every type of athlete and helps nurture a deep love for sport.
Lauren Fleshman - Highlights
- 5 NCAA championships at Stanford
- 2 USA Outdoor 5,000 meters championships
- 15-time NCAA ALL-American
- Former member of Nike’s Oregon Track Club Elite
- Brand strategy advisor for Oiselle, a fitness apparel company for women.
- Co-founder of Picky Bars, a natural food company.
- Her writing has appeared in The New York Times and Runner’s World.
- She lives in Bend, OR with her spouse, triathlete Jesse Thomas, and their two children.
More on Lauren Fleshman
More about the book
Order Good for a Girl
Episode Timestamps
00:00 - 04:16 - Welcome and Episode Introduction
04:24 - 1:09:16 - The Meat and Potatoes - Episode 249: Good for a Girl - A Woman Running in a Man's World (Interview with Lauren Fleshman)
Purple Patch Video Podcast and More
The Purple Patch Center is Open - Learn More and Schedule a Visit
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
As we head into the new year with new goals and pursuits in life and in sport, we take stock of the lessons learned in 2022 to help pave the way for success in the coming year. In this episode of the Purple Patch podcast, we look back so we can move forward.
Matt compiles key observations and lessons in performance over the past year to help you shed unproductive habits, prioritize best practices, refocus your mindset and ultimately help you build a platform of success in 2023 off of the foundation you built in 2022.
Matt breaks it down to these 7 key lessons of the year:
1. Packing the Calories - A Paradigm Shift
(12:41) "On longer endurance events, this has not only become possible, but absolutely performance enhancing."
2. We are Social Beings - There is Strength in Numbers
(15:47) "Ultimately, the truth is that we gain value from being connected, from feeling a sense of belonging, for having shared experiences."
3. Excellence is Built on Basic Fundamentals - Lessons from the Norwegian Train
(21:43) "When you get your recipe right around these fundamentals that are really, really basic, guess how far you are close to optimal. You're 90% to 95% of the way there. That's almost everything."
4. Women’s Sports is Great - Recognizing Athletic Greatness
(24:57) "Women's sport consistently delivers. Not almost as good as, but absolutely as good in the same way as men's sport. And we will all benefit if we collectively invest, deliver the same exposure, facilitate the same promotion side by side as men's sport."
5. Multisport Produces Great Results in Running - A Well-Rounded Approach
(26:34) "It facilitates athletes being healthier, enjoying the sport more, and getting faster."
6. There is Great Value in Taking on a Big Challenge - Meeting and Beating Your Limits
(34:25) "Sometimes you're going to have setbacks, but by committing to the journey, and course correcting through the natural adversity and obstacles that you will face both logistically and energy-wise, ultimately, you will reap great rewards."
7. Evolve Beyond COVID - An Opportunity to Grow
(38:43) "While it was a slap in the face, and we all talked about simplification, and learning and applying new lessons, we don't actually need a pandemic to improve ourselves. We always are empowered to make decisions to actually improve our lot."
We would also like to thank you for your continued support of our ever-evolving podcast. We would love your feedback to help the show grow and make the Purple Patch Podcast a useful educational tool to help you along in your own performance Journey.
Episode Timestamps
00:00 - 02:47 - Welcome and Episode Introduction
02:54 - 07:31 - Matt's News-ings
07:46 - 11:15 - Word of the Week
11:23 - 42:54 - The Meat and Potatoes - Episode 248: Lessons of 2022 - The Annual Performance Review
Purple Patch Video Podcast and More
The Purple Patch Center is Open - Learn More and Schedule a Visit
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
What does success look like to you in the coming year? For many athletes, the answer to that question is often anchored in a single metric: Speed.
We all want success, hope to get faster, and want to improve, but without a focused approach, it’s easy to lose sight of what you’re trying to achieve and how to achieve it. Unlocking the right training recipe in the pursuit of a faster finish can lead to frustration and even injury.
With a new year looming, now is the time to reframe your goals and define success. In today’s episode, Matt outlines how to broaden your perspective in order to reset your barometer of success and identify the right goals for you to hit your biggest performance gains next season.
(2:05) "When we think about training for something, it's natural for athletes to just get drawn into faster, faster, faster, qualification, podiums, wins, whatever the metric might be... But what if we broaden our perspective on what this journey is all about? How about we think about a different way of progression, one in which you can always feel rewarded, you can always get something out of the effort that you put in, you can feel like you're progressing? Oh, and on top of it, ultimately, you end up getting faster and faster and faster than you can probably ever imagine."
In this episode, Matt discusses:
- Building a Sustainable Training Recipe
- Avoiding Injury
- Upskilling Knowledge and Understanding
- Improving Craft and Technique
- Building Good Habits Around Nutrition and Recovery
The purpose of this episode is to assist you in reframing your goals to help improve focus, energy, health, and happiness in sport and broader life.
Episode Timestamps
00:00 - 03:43 - Welcome and Episode Introduction
03:50 - 06:17 - Matt's News-ings
06:25 - 42:54 - The Meat and Potatoes - Episode 247: Resetting the Barometer of Success - The Right Goals for the Biggest Gains in 2023
Purple Patch Video Podcast and More
The Purple Patch Center is Open - Learn More and Schedule a Visit
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Tis the season to be jolly, but unfortunately tis also the season of sickness. Be it flu, cold, Covid, or RSV, everywhere you look you can see the signs of illness. For those in the Northern Hemisphere, the days are getting shorter, darker, and colder and all of the elements needed for a winter bug to spread are perfectly aligned.
So what can you do this holiday or postseason to avoid getting sidelined with the sniffles?
In this episode of the Purple Patch Podcast, Matt provides a game plan to help you build your resilience and bolster your immune system to avoid sickness or at least minimize the impact if you end up under the weather.
Matt offers insight into illness prevention through a coach's lens, using peer-reviewed research, and the expertise of medical and sporting professionals in his orbit.
He discusses supporting habits and best practices you can use to build up your defense, considerations in how to approach your training, and other tips and tricks to apply should you start to feel symptoms.
The three main topics of this discussion are:
Timing: Components and Conditions of the Season
(10:31) "It is a time of the year where there is a lot of high sickness frequency...We come into the holidays and we're having greater travel, typically...A lot of times we're switching environments going from cold to hot or hot to cold, and that's always an additional stress on the body. And also, it's a time that we get together with friends and family and so we tend to congregate inside...And so it's a relatively high-risk environment."
Habits and Approaches: Building a Platform of Resilience
(18:35) Many of us always feel like we must be on. But we can really, really thrive if we allow ourselves a little bit of luxury, a little bit of pampering, a little bit of Spa. And so over these next couple of months, I think that is a very simple but really important component to actually help promote health."
Addressing Symptoms: Reducing Longevity and Severity
(46:45) "We must realize that whether it's viral, or bacterial, infection is a huge additional stressor that now you must handle and it is often the thing that tips the applecart. Your very best chance to meet and beat viruses and bacterial infections is to reduce your overall stressors as you go through these winter months."
The aim of this episode is to provide you with tools and techniques to develop systemic resilience and health, and to help prevent sickness from derailing your performance journey.
Episode Timestamps
00:00 - 05:56 - Welcome and Episode Introduction
06:04 - 49:21 - The Meat and Potatoes - Episode 246: Winter Health - Building Resilience & Minimizing Risk of Sickness
Purple Patch Video Podcast and More
The Purple Patch Center is Open - Learn More and Schedule a Visit
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
It’s that time of the year. It’s the end of the racing season and the holidays are approaching quickly. Now is the time you might be considering upgrading your equipment, whether by adding on to your favorite frame or buying a brand-new bike altogether.
The blizzard of information, potential or promised benefits, and the wide range of products on the market can leave you confused or frustrated with a purchase that simply isn’t right for you.
Today on the Purple Patch Podcast, Ironman Master Coach Matt Dixon welcomes Chris Soden of IOG Bike Fitting to the show. With over 25 years in the cycling industry and an extensive background as a professional bike fitter and industry consultant, Chris shares his in-depth knowledge of custom and high-end bike sales and fittings to help you wade through some of the difficult decisions athletes and fitness enthusiasts of all levels face when considering a bike upgrade.
Matt and Chris discuss five key elements and tips if you are contemplating or considering either upgrading your bike, buying a brand new bike, or even thinking about getting a used bike, as well as how you can avoid many of the pitfalls of a new purchase to make sure that you’re investing in the right place.
Topics Matt and Chris Cover include:
Making the Right Choice: What to consider when choosing a new bike
(10:54) "As much as possible, what I try to get people to do is to actually look internally. We all want to watch what athletes just won a race and what athlete is on some new fun products, but really...look internally and be honest with the riding that you're going to do." - Chris Soden
Common Mistakes: Elements that lead to a bad fit
Best Investment For Your Return: Where to save money and where to spend
(23:57) "As with many things in life, audio equipment, and cooking gear, whatever it is, you get to a point where you start spending cubic dollars for kind of marginal gains. And for some athletes, those marginal gains are the make or break." - Chris Soden
Saddle Choice: The importance of getting it right
(27:06) You can fidget with everything else. If you don't have your saddle dialed in, if your saddle isn't a seven or an eight out of a 1 to 10 scale, frankly, you're just going to be spinning your wheels." - Chris Soden
Going Faster: Worthwhile investments for improving speed
Used Bikes: The pros and cons of second-hand rides
(35:01) So right off the bat, we're not buying the thing that we have the chance to buy new. We're buying this thing that's been altered, changed, and edited...And my question is always, does this bike allow proper bike fit." - Chris Soden
The IOG Experience: How to access a good fit with Chris, Ivan, and the team at IOG Bike Fitting
(50:09) "We've certainly helped people with new bikes, we've certainly helped people that they've progressed into different products or asked about certain upgrades. And I think the end results for us have been just a continual affirmation that this information and this expertise is very, very valuable. It's very welcome, and we're happy to be a part of it." - Chris Soden
Want to connect with Chris and Ivan for consultations and more advice? Email info@purplepatchfitness.com and we will connect you to the IOG team.
Episode Timestamps
00:00 - 04:59 - Welcome and Episode Introduction
05:06 - 54:05 - The Meat and Potatoes - Episode 245: Choosing Your Next Bike with Chris Soden of IOG Bike Fitting
Purple Patch Video Podcast and More
IOG Bike Fitting and Consulting Through Purple Patch Fitness
Need More Info on IOG? Email info@purplepatchfitness.com and we can help.
The Purple Patch Center is Open - Learn More and Schedule a Visit
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
This week on the Purple Patch podcast, we are scaling back a little to give thanks to everyone who helped make the Purple Patch podcast what it is today.
We are grateful for all of the support we have received over the past few years as we continue our journey and explore the evolution of the podcast experience. With nearly 250 episodes under our belt, we would like to say thank you to the more than 6 million listeners who have stood by us and inspired us as we have evolved our focus and approach.
In this episode, we discuss what the podcast has become and, with the addition of the video podcast, what it has the potential to be with your input. Matt lays out the vision for the podcast's future and ways you can provide feedback on what you hope to gain from the experience.
We welcome you to join the community and help us grow our platform as we strive to continue providing education, insight, and perspective to help you improve your performance in sport and life.
(19:19) Thank you. Thank you for showing up engaging and making this really, really fun. I really hope that you find this show insightful, enjoyable to listen to, and helpful in your own performance journey. And the one thing that I can commit to is that we will continue to work our tails off to keep bringing the very best insights that we can. Hopefully, all of them actionable insights...We believe in ourselves. We believe in what we offer. We believe in our expertise and we care and we are invested. And so thank you for being a part of this journey. I hope that you have a super holiday.
Be sure to check out the full episode for a special gift from our partners at InsideTracker. We wish you a Happy Thanksgiving from Matt, Kelli, and the entire purple patch team.
Episode Timestamps
00:00 - 02:29 - Welcome and Episode Introduction
02:38 - 21:00 - The Meat and Potatoes - Episode 244: Thanks to You - The Purple Patch Podcast Experience
Purple Patch Video Podcast and More
The Purple Patch Center is Open - Learn More and Schedule a Visit
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER.
Inside Tracker and Purple Patch Black Friday Sale: Nov. 23 - 30 - Receive 34% off storewide, $200 off the Ultimate Package with code: PURPLEPATCHBF34IA
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
In this episode of the Purple Patch Podcast, IRONMAN Master coach Matt Dixon presents the Winter Running Project, a tried and true method for improving next year’s running performance regardless of your running level or overall goal.
The Winter Running Project is a chance for triathletes, fitness enthusiasts, injury-prone athletes, or those frustrated with the results of their running performance to improve their running technique and overall performance without getting depleted or shackling themselves with rigid structure in the postseason.
(18:20) "What we're looking for in a project like this, again, is not burning up at the edge of our capacity, but we're looking for simple wins and a mindset of preparation. And so most athletes tend to thrive on a project like this, if they have a target, a goal, but that goal is built more around accountability and consistency, rather than a quantifiable, race-driven executional goal. And so I tend to not have athletes focus on training for an event here. Instead, you make something really fun and accessible. But the reward of it is by simple implementation of the program."
Matt applies the method he uses to help athletes break through their running performance and breaks down the nuts and bolts of how you might put a winter running project into action by focusing on a simple, consistent, and soul-filling approach to running and training that will leave you primed for the coming season.
(23:20) "A lot of your training week can act as a decompressor as a little bit of emotional relief, a little bit of simple joy of being outside, running, feel good from the endorphins that come with it. And we can shine the light more in this project on that aspect without actually losing the structure, the progression and specificity to actually improve."
With the Winter Running Project, you will not only emerge an evolved runner but also build a platform of health, daily energy, resiliency, and a sense of enjoyment while running.
Episode Timestamps
00:00 - 04:41 - Welcome and Episode Introduction
04:42 - 42:14 - The Meat and Potatoes - Episode 243: The Winter Running Project - A Framework to Improve Running Performance for All Levels
Purple Patch Video Podcast and More
The Purple Patch Center is Open - Learn More and Schedule a Visit
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
While every performance journey requires commitment and hard work, the thing that sets enduringly good athletes apart from the rest is the dedication and time they put into establishing great fundamental habits around recovery.
Postseason recovery doesn’t just mean it is time to lay on the couch, jump in an ice bath, or strap on recovery boots. Getting recovery right is key to avoiding underperformance or injury and instead achieving a sustainable performance in both sport and life.
As the holidays loom and you settle into the postseason, it is important to engage in the preparatory phase of training that is so critical to facilitate future success, yet so many people fail to execute correctly.
In this episode of the purple patch podcast, IRONMAN Master Coach Matt Dixon revisits the subject of recovery and frames it as a bridge between the end of the race season and improved performance in the coming year.
Matt breaks down your recovery toolkit to see what works, what’s important, and what to avoid to ensure you fully recharge your battery, emotionally, physically, and socially to pave the way for enduring results and growth next season and beyond.
In today's show we will go through:
Recovery in the Context of Your Performance Journey
(08:11) "On one side, you've got to work darn hard, consistently. On the other side, you need rejuvenation, to create acceleration in adaptations in growth in all of the outcomes that you're looking for."
The Components of Proper Recovery
(13:01) "This is about recharging your social connectivity to family, friends, the society that you live in, having an emotional and mental recharge so that we can gain full motivation, clarity, and purpose looking ahead, and physical rejuvenation, both from a systemic or hormonal standpoint as well as a musculoskeletal standpoint. "
A Case Study of Post-Race Assessment - Recovery and Transition Into the Postseason
(24:01) "Our first goal is recharge our batteries. The second goal is to have some really honest and objective reflection, and assessment of what happened over the course of this last season"
(42:51) "So the process of reflection, and some smart structured months, is, I believe, a non negotiable for performance. But unfortunately, most athletes miss out on this, they take one of the two most common paths. And I promise you when you do that, completely disengage, or just have a quick break and obsessively dive back in problems nearly always lay ahead."
Episode Timestamps
00:00 - 03:26 - Welcome and Episode Introduction
03:34 - 44:18 - The Meat and Potatoes - Episode 242: Deep Recovery – Post-Race Assessment and Recharging for a Magical Year of Performance
Purple Patch Video Podcast and More
The Purple Patch Center is Open - Learn More and Schedule a Visit
Episode 130: Four Phases of a Successful Performance Culture
Episode 215: Stress Is Not A Dirty Word
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
As a follow-up to our podcast on the evolution of the professional triathlon, this episode focuses on the tip of the performance spear with a spotlight on two athletes who have taken the sport to new heights. Gustav Iden and Kristian Blummenfelt, also known as The Norwegian Train.
With stand-out Olympic and Ironman performances in recent years, the two athletes paved the way to a stellar showing at the 2022 Hawaii Ironman World Championships and a record-breaking win for Iden.
The pair recently appeared on the Rich Roll podcast to shed light on their approach and offered a glimpse into their training method, which is well known for its grounding in science and technology, spearheaded by their coach, Olav Aleksander Bu.
In this episode of the purple patch podcast, Ironman Master Coach, Matt Dixon takes the insights gleaned from the interview with Iden and Blummenfelt and examines what you can learn from the principles, approach, and success of the seemingly unstoppable Norwegian Train.
Matt discusses:
- Context and Perspective: The differences between elite professionals and the time-starved amateur.
(12:48) "It's sort of a monastic life...it's not the game that the vast majority of us are playing."
(20:27) "While the pros have a very pure speed and performance challenge, us as amateurs face an optimization challenge in both training, planning, and where to apply focus so that we can ultimately move our performance needle."
- Traits and Approaches: Traits and principles that make up the training approach of elite professionals.
(25:22) "When you listen to Kristian, and Gustav, what comes through for me is a series of traits and approaches, all wrapped up in the team setup that are very, very common across almost any high-performing team and individual. And this could be tailored and positioned to sports, to business, to broader life."
- Actionable Takeaways: Key lessons you can draw from the interview to apply to your training approach and performance journey.
(40:48) "What should you apply right now, from all of these insights? You can't just change everything, but what are the components that you should do? Should you go and grab a lactate meter? Should you recruit your partner to help you with the application of the core temperature monitor? If you've listened to the episode and interview you'll understand what I mean by that. Should you hire a personal physiologist? Should you scrap the family holiday so that you can spend it all on data analytics? No, at least not before you do these things that I'm going to break through."
Episode Timestamps
00:00 - 06:59 - Welcome and Episode Introduction
07:07 - 46:07 - The Meat and Potatoes - Episode 241: Observations of Elite Performance - What Amateur Athletes Can Learn from Gustav Iden and Kristian Blummenfelt
Purple Patch Video Podcast and More
The Purple Patch Center is Open - Learn More and Schedule a Visit
The RIch Roll Podcast - Gustav Iden & Kristian Blummenfelt: Lessons From The Norwegian Train Reign
Episode 10: Recovery - Your Key to Improved Performance
Episode 25: Traits of Highly Talented People
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
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Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
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Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Like most time-starved athletes, it’s the time of year when you reflect on the season and look forward to a well-deserved break.
While the winter months offer a welcome shift of focus to other areas of life, your commitment to longer-term goals and your performance journey looms large. The threat of losing momentum in your athletic performance conflicts with the need to disconnect.
Today IRONMAN Master Coach Matt Dixon lays out a few strategies for developing your winter action plan, to help you find the mental relief you seek while setting up a strong performance for next year.
Matt shares his 5 non-negotiable basics that every athlete or fitness enthusiast can do this winter to stay on pace for an optimal long-term outcome.
- Retain Structure and Amplify Focus on Life
(24:07) "A training structure is actually the very framework that allows organization. And that becomes really important because having some structure in your life is the very key that unlocks effectiveness in work, in giving time to family and friends."
- Commit to Strength
(36:19) "If you do strength and conditioning appropriately, you should experience improved motor patterns. So better synchronization, better coordination. In other words, you get to be more athletic, that's really good. We get to improve our posture, our stability, and our balance. So, therefore, better athletic awareness, a better platform to go and launch into any type of endurance activity that we might do."
- Go Play
(42:57) "Beyond the framework of specificity that we have, there is capacity to add play into this...activities that can foster mental rejuvenation, freshness, but at the same time cross-pollinate to an effective training outcome."
- Evolve Your Fueling and Eating Habits
(50:13) "It is the time when training stress is lower, that you really have mental capacity to apply the lessons...and then when training ramps up, you've got the habit creation, you've got the strategies, and you can parallel your nutritional demands with increasing demands of training. And that becomes a winning proposition."
- Lay Your Performance Foundation
(51:26) "The truth is that if you want to make something really special happen for yourself, you need to go out and make it happen. There's no sugarcoating here. You do the work, you work your tail off within the lighter structure, with less hours and you will, as a non-negotiable, lay your performance foundation."
This episode aims to help you turn your back on the sport this winter without turning your back on your overall performance journey.
Episode Timestamps
00:00 - 05:37 - Welcome and Episode Introduction
05:44 - 10:49 - Matt's News-ings
10:50 - 100:29 - Meat and Potatoes - Episode 240: The Winter Action Plan - Five Non-Negotiables for Every Time-Starved Athlete
Purple Patch Video Podcast and More
The Purple Patch Center is Open - Learn More and Schedule a Visit
Episode 238: Off-Season (As You Know It) Is Dead - The Postseason Path to Race Readiness
Purple Patch Blog - Three-Month Race Plans are Ancient History
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
If you are like many fitness enthusiasts, athletes, and those looking to improve their health and fitness while balancing the demands of work, family, and life, you may be struggling or disatisfied with the results.
Maybe you invested in your fitness journey and your body composition or fitness profile is not improving Maybe you're stuck in an injury cycle.
You are not alone. Many people are struggling to find their performance recipe within the framework of today’s traditional fitness model.
The fitness landscape is saturated with gyms, group fitness classes, strength programs, and get-ripped-quick schemes that promise everything under the sun yet usually deliver little in the way of long-term growth.
The stale routines and lack of results of programs that are narrow in scope and broad in guidance only compound the frustration by introducing a blizzard of information and performance-enhancing strategies that deliver nothing more than broken promises of improved body composition, better health, and longevity.
Today, IRONMAN Master Coach Matt Dixon outlines a better pathway to success. He introduces a training model that is tailored to your own life, builds on an athletic approach, and offers a simple and proven training method that defies the broken models of traditional fitness.
In this episode Matt covers:
Part One: The Definition of Success - Building a Smart Training Program That Suits YOU
(19:43) "So, control results, broad results across life and health, making sure that you're getting a sense of connection, and of course out of all, a deep sense of satisfaction for a job well done. This is what for me a commitment - that contract with yourself - a commitment to a smart program should be focused on delivering."
Part Two: The Broken Model - 5 Elements that Lead to Random Results and Potential Failure
(30:13) "Traditional fitness is globally designed for everyone. But there is a real case that, quite often that means that, it's not good enough for anyone. And the benefits that yield from this are short-term. But of course, the outcome and the risk is failure or injury."
Part Three: A Performance Model that Works - 7 Elements of a Successful Training Program
(33:27) "So just imagine if right now I could say to you, there's an approach that is absolutely proven effective in producing predictable results, and also helps develop great traits in organization. And underneath it all, it's shown that it improves your health. Wouldn't that be nice? Well, guess what? There is such a model. There really is. And that model is the development of an elite endurance athlete. "
Part Four: The Purple Patch Performance Center - The Model in Action
(57:37) "You've got your work, you've got your home, and you've got the gym. The club. That's your third space. And that becomes really important... By showing up and arriving here, you are fostering not just improvements in sport, but you're becoming a better person. It's actually building up your social network, a real social network."
The goal of today’s episode is to provide you with a framework for training to help balance your goals in sport and fitness with your time-starved life and provide a filter against the performance noise often found in the traditional fitness model.
Episode Timestamps
00:00 - 03:57 - Welcome and Episode Introduction
04:04 - 07:53 - Matt's News-ings
07:54 - 11:02 - Word of the Week
11:09 - 102:38 - Meat and Potatoes - Episode 239: Fixing the Broken Model of Traditional Fitness
Purple Patch Video Podcast and More
VIDEO PODCAST - Episode 236: KONA - Evolution of the Pro Performance (An IRONMAN Master Coach Insight)
PODCAST - Episode 236: KONA - Evolution of the Pro Performance (An IRONMAN Master Coach Insight)
RSVP For The Grand Opening Of The Purple Patch Performance Center
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
For many athletes, the offseason is the bridge between the end-of-summer finish lines and next season's starting lines. While you might be considering turning the dial down on your athletic performance, you may actually be setting yourself up for failure in the coming year.
In this episode of the Purple Patch Podcast, Ironman Master Coach Matt Dixon highlights the common mistake many athletes make in their approach to training and performance habits during the most important phase of training.
(22:08) "There is seldom a time where a complete removal of structure is your best option. Because when you remove structure, and focus, you lose all organizational framework. And you're also going to miss an opportunity of preparation. And that critical preparation is often the catalyst, the number one performance predictor for you having a wonderful season next year. "
Matt makes a case for a radical shift in approach during the winter months to set up a platform of resilience and increased performance readiness for the coming season.
In this episode Matt covers:
Part One: A Broken System The problem with magic race builds and the short-term approach.
(14:10) "you don't need to be year-round in your obsession. It doesn't need to feel like a monkey on the back. But you equally cannot expect greatness and ongoing personal development if you're only focused for a short period of time."
Part Two: Shifting the Lens - Key supporting Ingredients for a time-starved athlete.
(24:20) "What we're looking to do is to find a smart and structured program that can enable global performance readiness, free your mind and enable you to more easily ramp to races. And so the core components of this, almost the legs of your performance store, is number one, a realization that consistency is the magic word."
Part Three: How to Build Sustainable Performance The preparatory phase - focusing on consistency and pragmatism.
(32:15) "It is patient. It delivers low emotional load. But what it ends up delivering is you in a place when you are ready to turn the training focus up a little bit as having a platform of resilience. It's going to set you up to get optimal yield from the upcoming hard work."
(32:51) "You can imagine how this type of training, pretty low stress, tissue resilience, technique focused, it's very, very hard to integrate that type of low-stress training into a race build is never going to happen."
This episode aims to flip many listeners' mindsets around a typical approach to training by reframing the offseason and encouraging athletes to commit to a year-round approach to building a platform of health.
Episode Timestamps
00:00 - 03:32 - Welcome and Episode Introduction
03:247 - 08:31 - Word of the Week
8:32 - Episode 238: Off-Season (As You Know It) Is Dead - The Postseason Path to Race Readiness
Purple Patch Video Podcast and More
RSVP For The Grand Opening Of The Purple Patch Performance Center
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
You’ve done everything you can to avoid injury. You focused on fueling and hydration, followed a well-balanced strength and conditioning program, removed intensity when needed, and diversified your training to include a multisport approach.
You leveraged all of the strategies Matt covered in the first two episodes of our three-part series on injury prevention and management.
Despite your best efforts, you now find yourself fending off the niggles and worry about it becoming a larger issue.
In our final segment on breaking the injury cycle, Matt moves beyond strategies for injury prevention and digs into the painful reality of coping with nagging injuries.
In this episode of the Purple Patch Podcast, Matt provides insight, based on patterns he has seen as a coach over many years, on how to avoid getting stuck in a cycle of injury and successfully emerge ready to train and compete.
Matt shares 6 principles that are important to apply a smart and pragmatic approach to overcoming the niggles and injuries.
- Understanding Your Injury
(12:28) "If you're going to manage through any soft tissue, or even bone injury, it's really important that you spend the time to investigate what is actually going on, and how to manage."
- Preventing a Niggle from Becoming an Injury
(25:55) "with tugs, or tightness, a general rule is to actually allow your body to do its thing. In other words, as I like to say, leave it the heck alone."
(26:27) "The body is really good at regressing to the mean, in other words, restoring, adapting, recuperating, and you don't want to intervene with that process."
- Avoiding Detraining
(30:23) "You are a multi-sport athlete. And so we want to ensure that we double down and ensure that we don't de-train across the other elements. You are an athlete. And we need to ensure that we maintain an athlete mindset and approach almost every situation no matter what happens as much as we can."
- Embracing the Four Pillars of Performance
(42:35) "When you do experience a little bit of a niggle or do have to navigate injury, you want to really double down on those two pillars, great nutritional support, and really focusing on destressing, and prioritizing sleep and downtime."
- Following the Guidelines of Re-entry
(43:06) "The most harm, and an extension of an injury, tends to occur as an athlete has got over the initial symptoms and begins to actually progress back to regular training."
- Leverage the Opportunity of Adversity
(50:41) "Every time that you face in a niggle or injury, there are always lessons to be drawn. And that is a part of growth, of becoming smarter about your body or developing autonomy, and in fact, a platform for you ultimately, to build resilience. "
Episode Timestamps
00:00 - 02:19 - Welcome and Episode Introduction
02:26 - 04:56 - Matt's News-ings
05:10 - 08:46 - Word of the Week
8:54 - Episode 237: Breaking the Injury Cycle (Part 3) - 6 Principles of Injury Management
Purple Patch Video Podcast and More
Episode 230: Breaking the Injury Cycle (Part 1) - 5 Keys to Prevention and Lowering Risk
Episode 233: Breaking the Injury Cycle (Part 2) - The Role of Nutrition
RSVP For The Grand Opening Of The Purple Patch Performance Center
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
With the Hawaii IRONMAN World Championships looming, one can’t help but wonder about the level of performance to expect from an ever-growing field of high-performance athletes whose athleticism seems to trend upward every year.
Beyond Kona, professional triathlon has witnessed performance and endurance levels rise and the makeup of endurance athletes shift based on the growing demands and expectations of the sport.
In today’s episode of the Purple Patch Podcast, IRONMAN master coach Matt Dixon uses his experience as both an athlete and coach to examine the shift over the past few decades in the athletic approach to training, nutrition, recovery, and all the elements needed to perform at the professional level in today’s triathlon landscape.
Matt takes a look at the future of Professional Triathlon through the lens of its past by highlighting 6 main principles he has observed around the changing of the sport.
- The Application of Science: Improved access and understanding of scientific data for optimal training and recovery.
(34:03) "We have seen over the last five to ten years, a wonderful marrying of coaching, experimentation, research and applied research on the fly, or with a collaboration to accelerate learning of what truly works, and perhaps most importantly, what doesn't work. There has been a radical increase in the understanding of what it takes to achieve performance improvements."
- Triathlon as a First Sport: Early exposure and focus on a multisport approach.
(37:28) "In the last few years, we genuinely are starting to see athletes that grew up as triathletes. It was their first real elite experience. And with this, we started to see the average age of world-class being dramatically reduced."
- Perceptions of Possibility: the elevation of athletic performance through breakthrough individual performances in all three disciplines.
(39:58) "There is simply no place for being a weak bike rider. You cannot excel without being a great runner. And you also have to ultimately swim at or very, very close to the world-class level in swimming. It's a prerequisite now."
- Evolving Nutrition and Fueling: The evolution of science and approach in stabilizing energy, predicting performance levels, and improving recovery.
(44:41) "this has proved to be a genuine and serious performance paradigm shift, particularly in long course racing, those that are benefiting from it, they're bonking less and experiencing less gastric distress."
- Advancements in Equipment Technology: The radical increase and optimization of technologically advanced triathlon equipment.
(47:05) "Gimmicks are less dominant now. There's a smarter filter going on. And the access to all of this equipment is much more democratic."
- Structure of the Sport: The shift in race format and approach by the Professional Triathletes Organisation.
(49:29) "The race formats and the structure has elevated the required range of participating pros. And I predict that this is only going to accelerate over the next three, four, or five years. What it means to be a serious professional triathlete is going to change."
The aim of this episode is to shape your expectations and performance levels based on an understanding of what it means, and what it takes, to deliver a world-class triathlon performance.
Episode Timestamps
00:00 - 03:38 - Welcome and Episode Introduction
03:45 - Episode 236: Evolution of the Pro Performance - an IRONMAN Master Coach Insight
Purple Patch Video Podcast and More
RSVP For The Grand Opening Of The Purple Patch Performance Center
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
The day has finally come to celebrate a vision nearly a decade in the making, as the doors to the Purple Patch Performance Center in San Francisco's historic Mission District officially open.
In this episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon takes us from seed to sprout with the story of how the performance center came to fruition through hard work, the endurance of spirit, and the adaptive evolution of the dream.
Matt takes us from a special idea tangled in red tape to an opening day threatened by the impacts of a global pandemic.
(22:07) "Greatness emerges from the ability to adapt, be changeable, and to navigate obstacles. And so the truth was that the center suddenly became a real-life situation of a phrase that we love at Purple Patch, we needed to evolve or die as a business, literally. And so we had no option, we had to adapt."
Matt gives us a preview of the center, its partners, and the services it provides, that embody the Purple Patch Pillars of Performance and helped make the dream of the Purple Patch Center come true.
With the official launch party set for October 20th, 2022, Matt welcomes everyone to attend the grand opening and to follow along today as he frames the vision for the center as a hub for local athletes of all levels and a beacon for athletes all over the world.
(38:58) "It's not just going to be elite athletes, there's going to be a hodgepodge, a melting pot of all different sorts of levels of focus and goals. The only key, the only demand is a thirst and desire and ultimately commitment to improve. And so this will attract, I hope, time-starved athletes. Really busy professionals and executives, parents that are looking to improve their energy and perhaps their body composition, and anyone that is invested in their personal health, performance, and energy throughout life."
The grand opening is a free event open to everyone. You don’t need to be a current Purple Patch member to attend. Feel free to bring your friends, family, and fellow fitness enthusiasts along to see what the Purple Patch Performance Center has to offer.
Episode Timestamps
00:00 - 05:49 - Welcome and Episode Introduction
05:57 - 09:02 - Matt's Newsings
09:14 - 13:34 - Word of the Week
13:42 - Episode 235: The Purple Patch Performance Center: Journey to the Grand Opening
Purple Patch Video Podcast and More
RSVP For The Grand Opening Of The Purple Patch Performance Center
More About The Purple Patch Performance Center
Learn More About IOG Services at The Purple Patch Performance Center
Learn More About Precision Hydration and Fueling Services at The Purple Patch Performance Center
Learn More About Sports Medicine Institute Services at The Purple Patch Performance Center
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
It’s that time of the year, and the first time since 2019, that athletes from all parts of the world gear up for the Hawaii Ironman World Championships in Kona.
Whether you're planning to compete, supporting friends, or you're just an enthusiast, ironman master coach Matt Dixon invites you to follow along as he shares everything you need to know about how to achieve success in Kona.
In this episode of the Purple Patch Podcast, Matt draws from his 15 years of experience helping athletes thrive at the Hawaii Ironman World Championships and provides a breakdown of the preparation, training, and logistical elements you need to consider before ever setting foot on the island.
Purple Patch has guided more than 750 athletes to qualification at the World Championships, has coached multiple age group world champions, and has had numerous purple patch pros in the top 10 overall, including athletes such as Chris Lieto, Rachel Joyce, and Sarah Piampiano.
Matt takes the lessons he has learned from coaching these athletes and shares a detailed walkthrough of what you can expect in Kona, from landing to leaving.
The episode is broken into two parts:
Part 1: pre-arrival and nailing race week
Part 2: Race execution - swim-bike-run, nutrition, and mindset.
In part one you will learn:
- Key strategies to adopt before you travel - How to arrive fit, fresh, and ready to handle the crazy of Kona week.
(11:49) "your mission and goal is to arrive to Hawaii as systemically fresh as possible. You want to also be prepared physiologically to meet the conditions as best as you can. So you want to get there really fresh and already have some physiological adaptations in hand so that you are ready to navigate the heat. If you can achieve those two big things, then what you can do in Hawaii is start to prime for the race."
- A framework of how to optimize race week - Balancing training and preparation with the Kona experience.
- The hit list - answers to the most common questions athletes have around race week.
In part two you will learn:
- Strategies around success in Kona - race day mindset and execution
(38:10) "if you want your best race performance, the truth is that it's never going to come from you chasing splits. Having predetermined ideas of what you want to swim, what you want to bike, and what you run or run and trying to adhere a race plan to that is a fool's errand. Instead, success is going to come about through an element of control, really smart self-management, a great amount of persistence, and continued problem solving over all of the challenges that you will meet across the whole of the day."
- Key elements around race craft, fueling, and hydration.
- How to navigate recovery and reflection.
So many athletes ruin their performance potential through a series of mistakes they make in their preparation or execution during race week. The goal of this episode is to provide you with details of the experience and recommendations to help you set up for your best Hawaii Ironman Race experience.
Episode Timestamps
00:00 - 04:04 - Welcome and Episode Introduction
04:12 - 07:58 - Matt's News-ings
08:05 - Episode 234: Keys to Kona - Strategies for Success at the Hawaii Ironman World Championships
Purple Patch Video Podcast and More
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
In part two of our three-part series on injury prevention and management, Matt Welcomes to the podcast leading performance nutritionist Scott Tindal of FuelIn for a discussion on the role of nutrition in injury prevention, mitigation, and recovery.
Together Matt and Scott frame the topic of injury through the lens of under-fueling or improper fueling and its impact on soft tissue and bone health.
The conversation covers:
- Low Energy Availability (LEA), Relative Energy Deficiency in Sport (REDS), Over Training Syndrome.
- Chronic vs. Acute LEA
(7:06) "What I think tends to happen is athletes see the results of...taking in limited amounts of fuel. They see the body composition improve, they see the weight drop, they see maybe some improvement in these performance parameters, maybe because of reduced weight, and then they get oh, maybe if I lose more, maybe if I go further. Maybe if I drop more fat, maybe if I don't eat as much here, I can continue to improve, and then you start to see those changes, you know. Not just from a physical standpoint, but also a mental standpoint as well. And that's when I think if we're talking about soft tissue injuries and bone injuries, that's when it starts to occur."
- Caloric intake and the balanced consumption of carbs, protein, and fat
- Proper hydration
- Navigating dietary restrictions
(30:24) "I fully respect the decision to go vegan or vegetarian. And I think you just need to be aware of the implications of those diet types, especially when trying to perform high volume, high intensity, you know, lots of load training, I think it just needs to be -- you need to be aware of protein intake, carbohydrate intake, fat intake, and total caloric intake when doing that, along with all the micronutrient potential deficiencies that could exist with a poorly designed the, you know, vegetarian diet."
Matt and Scott also discuss the most common nutritional mistakes athletes make that promote injury and the practices that lead to bone resorption - the shrinkage or loss of bone.
Scott Tindal also explains what it means to “feed the injury” as well as the habits athletes should avoid during injury recovery.
(40:59) "When injury occurs, I think the most common mistake is that athletes will drop caloric intake. So they all say, sh**, I'm getting fat, because I can't move. But if we look at acute muscle damage...induced through exercise, we see an increase in resting metabolic rate. And that will occur for at least up to 72 hours. So if you get an injury, certainly don't restrict caloric intake for at least the first 72 hours. That would be something that we would absolutely stress that actually, if anything, increase your energy intake during those first three days post-injury, to allow the body to recover."
The purpose of this episode is to provide an understanding of the negative physiological challenges that occur due to improper nutrition and how to leverage nutrition in a well-balanced and well-rounded approach to injury prevention, care, and rehabilitation.
Episode Timestamps
0:00 - 02:39 Welcome and Episode Introduction
2:47 - The Meat and Potatoes - Episode 233: Breaking the Injury Cycle (Part 2) - The Role of Nutrition
Purple Patch Video Podcast and More
Learn More About FuelIn
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Training Camp - 2022 St.George Triathlon Camp
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Fresh from the Haute Route Alps, Ironman Coach Matt Dixon returns to the podcast to share his thoughts on the experience, the lessons he gleaned from the 7-day event, and how to apply them to your athletic pursuits.
The conversation covers training versus race execution and a look at the principles and elements of Matt’s preparation as a time-starved athlete that supported his performance.
(22:19) "I think I arrived at the race really vibrant and healthy. We always talked about fit and fresh. I think I actually managed to succeed in doing that. And that was really beneficial for me. The challenge was the mental test. Every single day I finished I thought, goodness me, I've just done too much damage to myself today. But the interesting thing about these is not judging yourself, not buckling mentally, and just maintaining a curious mind of what is the body going to pay me back with. And every day the body responded for myself and the rest of our team. And it was -- I just felt fresh every day."
Matt walks us through the Haute Route with a look at his approach to the challenges of the ride and offers his five key takeaways and lessons from the experience.
5 Lessons from the Haute Route:
- (26:08) The importance of taking on a scary challenge
- (29:13) Prepare effectively without it dominating life
- (30:50) The critical importance of training self-management
- (33:38) A methodology and Coaching Matters
- (35:38) Being a part of something amplifies everything
This episode aims to provide insight into approaching a multi-day event and provides principles and insights you can apply to your training approach towards your athletic challenge.
Episode Timestamps
0:00 - 03:09 Welcome and Episode Introduction
3:20 - The Meat and Potatoes - Episode 232: Lessons and Insights From the Haute Route Alps
Purple Patch Video Podcast and More
Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance
Training Camp - 2022 St.George Triathlon Camp
Training Camp - 2023 Kona Triathlon Camp
Learn More About The Haute Route
Learn More About Precision Fuel and Hydration Use the code PURPLEPATCH_SQ93 on Precision Fuel and Hydration products
Learn More About FuelIn
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to the 8th and final day of our Haute Route Alps coverage as Matt and the Drunken Donkeys cross the finish line in Megève.
Matt gives us a look at the team’s last day of riding as the 7-day journey comes to a close.
With one last 148km push through the Haute-Savoie, Matt and the gang make their way through the Col de l’Epine, Col de la Croix Fry, and Col des Aravis.
We hear from the team after the day's climb, and Matt looks at what's to come as we round off our coverage of the Haute Route Alps.
Episode Timestamps
Purple Patch Video Podcast and More
Learn More About The Haute Route
Learn More About Precision Fuel and Hydration
FREE Live Webinar - Free Speed
Training Camp - 2022 St.George Triathlon Camp
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to day 7 of our Haute Route coverage. Today, the team takes on THE CLASSICS.
Stage 6, the riders are headed for another climb of almost 4,000 meters as they traverse the switchbacks of the Col du Tra, before facing the Cormet de Roselend.
Matt couldn't resist and found his best ride of the course, Panos returns, Christopher attempts to add to his recent success, and Rob impresses everyone with his steady and sound performance.
Make also makes a friend along the way and enjoys some beautiful views as the Haute Route experience heads into its final day with Stage 7.
Be sure to check out our daily video breakdown of the day, every day, and follow us on all of our social media platforms for coverage of Matt's Journey.
We'll have plenty of insights and observations from Matt along the way.
Episode Timestamps
Purple Patch Video Podcast and More
Learn More About The Haute Route
Learn More About Precision Fuel and Hydration
FREE Live Webinar - Free Speed
Training Camp - 2022 St.George Triathlon Camp
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to day 6 of our Haute Route coverage. Today, it’s Matt and the Drunken Donkeys vs time.
The team faces Stage 5, LOVE OR LOATHE LA LOZE, which hosts the time trial portion of the course, along with a 10km climb from Méribel to Col de la Loze.
With a good start, the team takes on the inclines while taking in the natural beauty of the course. Matt faces a crossroads with only two stages left until Megève as Chris matches his intensity in Stage 4.
With the end in reach, the riders look ahead to stage 6, which promises stunning views and challenging switchbacks.
Be sure to check out our daily video breakdown of the day, every day, and follow us on all of our social media platforms for coverage of Matt's Journey.
We'll have plenty of insights and observations from Matt along the way.
Episode Timestamps
Purple Patch Video Podcast and More
Learn More About The Haute Route
FREE Live Webinar - Free Speed
Training Camp - 2022 St.George Triathlon Camp
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
With the end in reach, the riders look ahead to stage 6, which promises stunning views and challenging switchbacks.
Be sure to check out our daily video breakdown of the day, every day, and follow us on all of our social media platforms for coverage of Matt's Journey.
We'll have plenty of insights and observations from Matt along the way.
Welcome to day 5 of our Haute Route coverage as Matt and his Team round the corner at the halfway mark of the 7-day journey from Nice to Megève.
Stage 4, titled ON YOUR TOES, features a steep 1300m+ climb up the Col du Glandon followed by a challenging ascent up the Col de la Madeleine.
Martin returns to the fold rejuvenated and Chris's youth helped him find a new gear as the entire team starts to feel the wear of four days on the saddle.
Matt provides a look at the steep challenges of the day and what we can expect as the team prepares to take on the time trial in Stage 5.
Be sure to check out our daily video breakdown of the day, every day, and follow us on all of our social media platforms for coverage of Matt's Journey.
We'll have plenty of insights and observations from Matt along the way.
Episode Timestamps
Purple Patch Video Podcast and More
Learn More About The Haute Route
FREE Live Webinar - Free Speed
Training Camp - 2022 St.George Triathlon Camp
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to day four of our Haute Route coverage as Matt and his Team push forward on stage 3 of the 7-day journey from Nice to Megève.
Stage 3, titled ALL FOR THE VIEWS, promised the picturesque landscape of the Écrins mountains and it most definitely delivered, but Matt suffers a minor setback along the way and has to adapt mid-climb.
Matt gives us a look at the challenges of the day, the status of his teammates, a nice surprise from Stage 2, and what to expect as they move on to Stage 4.
Be sure to check out our daily video breakdown of the day, every day, and follow us on all of our social media platforms for coverage of Matt's Journey.
We'll have plenty of insights and observations from Matt along the way.
Episode Timestamps
Purple Patch Video Podcast and More
Learn More About The Haute Route
FREE Live Webinar - Free Speed
Training Camp - 2022 St.George Triathlon Camp
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to day three of our Haute Route coverage as Matt and his Team take off on stage 2 of the 7-day journey from Nice to Megève.
The Drunken Donkeys face a sobering set of climbs in the stage known as the Two Giants. In a tour of Le Tour, so to speak, the team faces the Col d’Agnel and the Col d’Izoard, both of which have held prominent roles in Tour de France.
Matt provides an update on the challenge of the day, the status of his teammates, and what to expect moving forward.
Be sure to check out our daily video breakdown of the day, every day, and follow us on all of our social media platforms for coverage of Matt's Journey.
We'll have plenty of insights and observations from Matt along the way.
Episode Timestamps
Purple Patch Video Podcast and More
Learn More About The Haute Route
FREE Live Webinar - Free Speed
Training Camp - 2022 St.George Triathlon Camp
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to day zero of our Haute Route coverage. The day before the excitement begins with stage 1 tomorrow.
This is our first daily report and official kick-off show.
Matt and his team are assembled and ready to ride. In this first preview of the Haute Route Alps, Matt introduces us to the gang and sets the scene for things to come.
Be sure to check out our daily video breakdown of the day, every day, and follow us on all of our social media platforms for coverage of Matt's Journey.
We'll have plenty of insights and observations from Matt along the way.
Episode Timestamps
Purple Patch Video Podcast and More
Learn More About The Haute Route
FREE Live Webinar - Free Speed
Training Camp - 2022 St.George Triathlon Camp
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
We have a special abbreviated podcast this week as Matt prepares for his journey to tackle the Haute Route Alps.
In this episode, Matt provides a quick look at our daily coverage of his progress through the Haute Route and what we can expect.
Beginning August 20th, Matt will provide daily field reports sharing his observations and insights as he and his two brothers navigate 7 days of some of the toughest cycling in the world.
Matt will bring us coverage from the road as he makes his way across 800 kilometers, and more than 70,000 feet of climbing through the heart of the alps.
Brief daily reports will highlight his challenges and choices around fueling, hydration, pacing, and overcoming adversity, along with all the lessons gleaned from a multi-day event.
We encourage you to follow along on our social media platforms. Videos will be posted daily on Youtube, but you can keep up with the adventure on Facebook and Instagram as he relays photos and stories along the way.
Episode Timestamps
0:00 - Special Edition: Racing the Haute Route Alps - Coverage Preview
Purple Patch Video Podcast and More
Learn More About The Haute Route
FREE Live Webinar - Free Speed
Training Camp - 2022 St.George Triathlon Camp
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
In this episode of the Purple Patch Podcast, Ironman Master Coach Matt Dixon frames his preparation and training path as he sets his sights on the Haute Route des Alpes, a 7-day cycling challenge through the heart of the Alps.
The Haute Route Des Alpes is thought of as one of the toughest endurance cycling events in the world and is the original version of the Haute Route Series of events now spanning the globe.
Matt and his team, consisting of his two brothers and a group of friends, will traverse some of the most challenging uphill climbs in cycling.
(47:16) "We have eight folks, all time-starved, all middle-aged men...that are going to do this thing on a very similar program."
The course spans from Nice, in the Côte d'Azur, to Megève, in the Mont Blanc massif and features 6 mountain stages of the Tour de France along with a hill-based time trial.
With the Haute Route only weeks away, Matt outlines his approach to the event, giving us a classic example of a time-starved athlete balancing training for a major challenge and the demands of life.
(21:51) “The truth is that when I looked at my priorities around family and Purple Patch, I didn't really have capacity to train for this event, at least in the way that I would if I didn't have those responsibilities. And so what I've had to do is think outside of the box, I've had to apply much of the Purple Patch methodology to myself. And I had to maintain throughout the journey, this within context, my priority number one, family. Number two, Purple Patch, and then the Haute Route."
Matt also provides an overview of what we can expect along the way as he documents the experience here on the Purple Patch Podcast from August 20th through the 27th.
In this episode Matt will cover:
- (10:16) The Haute Route des Alpes: Course Profile and stage descriptions.
- (17:20) A Preview of our coverage and daily field reports.
- (23:41) The profile of a time-starved athlete: Matt’s training approach.
- (40:16) An overview of Matt’s daily nutrition, hydration, and fueling.
This episode not only previews Matt’s pursuit of a personal goal as he embarks on the adventure of a lifetime, but it also highlights the distinct challenges of a multi-day event and offers individual lessons on the layers of preparation and performance in broader sport and life.
Episode Timestamps
0:00 - 03:03 Welcome and Episode Introduction
3:10 - 06:49 Matt's News-ings
6:55 - The Meat and Potatoes - Episode 231: Matt’s Journey to The Haute Route des Alpes: A case study of a challenge for a multi-day bike race
Purple Patch Video Podcast and More
Training Camp - 2022 St.George Triathlon Camp
Training Camp - 2023 Kona Triathlon Camp
Learn More About The Haute Route
Learn More About Precision Fuel and Hydration
Purple Patch Coaching Consultation
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Whether you’re an amateur or a professional athlete, there is no greater source of frustration than repeated cycles of niggles and injuries.
It can derail your progression, dismantle race performance, erode confidence, and dilute your motivation.
While there are myriad reasons for various kinds of injuries, the good news is that most can be preventable, and manageable by adopting practical habits and tactics.
In the first episode of our three-part series on injury management and prevention, Matt shares his observations on patterns, common themes, and mistakes made by athletes and coaches that often lead to injury and the strategies that you should take as an endurance athlete or fitness enthusiast to lower your risk and occurrence of injury.
Matt’s 5 Keys to Injury prevention:
- Fueling post-workout - Using nutrition to recuperate and recharge.
(18:10) “It promotes tissue rebuilding and repair...it facilitates adaptations...it's going to fuel your brain for your energy levels throughout the day...so that you can have better clarity, decision-making, focus, etc."
- Keep the easy, easy - Leveraging low-intensity sessions.
(20:29) “If you go too strong in the sessions that are designed specifically to be easy, which by the way, tends to be a high portion of your total training hours. And then you are directly removing the body's ability to adapt, you are throughout, with no intent, increasing total training load. And what happens in this situation is the scales tilt, and the net result of that tends to be your tissue health declines, you get injured."
- Incorporating multiple sports - Introducing variance to your training
(24:10)“The truth is that the body likes variance. And I cannot think of an amateur athlete who wouldn't benefit...from mixing up their primary sport and ambition with other supportive disciplines.”
- Supplement with smart strength training - Strength is part of the plan, not the heart of it.
(27:51)“Just because you follow a strength and conditioning program does not mean that your injury risk is less. It's critical. It's important. It's a part of the recipe, but it isn't the recipe."
- Removing intensity - Knowing when to throttle back
(33:14)"But the fact still remains that so many injuries emerge from a place where an athlete ultimately intuitively at their core, know that things are not right. There is deep fatigue, whether it's muscular or systemic. And if the athlete had just paused, gained a little perspective, seeing the bigger picture and then made a decision to push or back off, it would be so valuable."
The goal of this episode is to help you identify any counterproductive practices that may be leaving you exposed to injury and replace them with habits that reduce your chances of injury, create greater consistency and ultimately improve performance.
Episode Timestamps
0:02 - 08:28 Welcome and Episode Introduction
8:34 - The Meat and Potatoes - Episode 230 Breaking the Injury Cycle: 5 Keys to Prevention and Lowering Risk
Purple Patch Video Podcast and More
Learn More About Scott Tindal and FuelIn
Sports Medicine Institute Services at The Purple Patch Center
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Matt welcomes Purple Patch Pro Athlete, Line Thams, to the Podcast.
Thams is a professional triathlete from Denmark, focusing on short-course ITU racing.
She sits down with Matt to provide insight into dealing with stress and adversity. Thams shares her own story of coping with family tragedy and trauma and how to leverage adversity to emerge stronger in sport and life.
Over the last few years, Thams has had to navigate her mother’s stroke and subsequent coma, her partner's battle with cancer, and the physical and emotional trauma of a major bike crash that crippled her confidence and almost ended her athletic career.
Line frames her approach and the mindset she applies to move beyond the obstacles of the unexpected and provides valuable insight into formulating a plan of actionable steps towards recovery.
It is an inspiring story of resilience for anyone looking to manage, control, and emerge from the sometimes overwhelming weight of stress in their life.
Together, Matt and Line discuss the following themes:
- Learning to identify, accept and live with uncontrollables
(19:50) “I've heard it's so unfair..that's probably also a lesson we can take out from this is that life is not always fair. And if we grip - dwell too much on feeling that we are in this unfair situation, at least for too long, then we will be blind on what we can actually do.”
- Enacting actionable behavior - adapting to the challenges
- Developing an adversity mindset - applying positive and productive energy
(55:12)“There's a 99% likelihood it could be worse. And to quote Gary Vee, 1 billion people don't have access to clean water…I still wake up in a soft bed, I can make myself a triple Espresso from very good coffee machine, if that's what I want. My friends and family are here, I can go out and ride my bike with my teammates…But it could be worse and this too shall pass. c'est la vie and this too shall pass.”
- Avoiding stagnant thinking- refocusing perspective toward the positive.
(47:30)“It only feels stressful, if I'm caught up in the future, or the past, because, you know, like either be worried about what we haven't done or being overwhelmed by how on earth, we're going to make it into the future that we aim for. And I think, like happiness is also about letting go of what you thought your life was supposed to be, and just embracing where you are right now. And I think if we're stressed, we're not actually present. And if we're not present, we can also not be, like, truly happy."
- The power of community - reaching out and letting others in
- Defining success in the face of adversity
"(38:54)The road to success for me comes down to kind of the personal journey...on the journey, you will get tested and you will get challenges...when you meet the challenge...and look it in the eyes, then I also think that you will grow from it and you will better yourself. And to me that is success.
- Key lessons from Line’s personal experiences - coming back from catastrophe
More on Line Thams:
- 3x podium at ITU Continental Cups, 2013-2014 - Bronze Grand Prix Embrun, 2015 - Danish Champion 2014-2017, 2021 - Vice World Champion Duathlon 2022
Episode Timestamps
0:02 - 03:45 Welcome and Episode Introduction
3:45 - The Meat and Potatoes - Line Thams: Navigating Adversity and Meeting Stress
Purple Patch Video Podcast and More
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
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Welcome to another "Ask Matt Anything" edition of the Purple Patch Podcast. In part 1 of our 2 part series of Q & A episodes on all topics related to racing, Matt answers your voicemails and emails on race preparation and practices.
In this installment, Matt answers your questions related to:
- Integrating sufficient recovery into training
- The constraints of metrics and how to move beyond them in your athletic performance
- Implementing race day hydration
- The logistics of fueling and hydrating on the move
- Spotting chronic fatigue and the proper steps to righting the ship
Episode Timestamps
0:02-03:43 Welcome and Episode Introduction
3:43-Question 1 from Frederik: I heard you say that the three up one down training structure is not something you believe in. Is that something that applies to pro athletes? And does the answer change if you're talking about female athletes?
I have had athletes that have very successfully been able to accumulate three weeks of consistent training, and not start to overreach or not start to get too tired. But in the middle of the bell curve, I've seen that most athletes don't succeed with that recipe. And that's because quite simply, you can't beat physiology.
11:56-Question 2 from Jeff: I have a question about race execution for someone who may not really like using data. I'd rather be following general cues tied to RPE. Do you have any general guidelines to follow?
The power and the metrics, whether you use heart rate, whether you use power, whether you use pace on the run, they're really valuable. They're great to have, but they shouldn't be driving the ship. What should be driving the ship is you, your intuition.
18:57-Question 3 from Les: I'm curious to know your thoughts on race day hydration. My bike is set up to carry a 750 mil bottle between my aero bars and two more behind my seat and I'll need about one bottle an hour or so I'm thinking for Ironman Canada. What are your thoughts on how much to carry versus trying to mix it along the way with tablets?
I would probably lead with one bottle behind, one up front and then you are refilling your chamber on an ongoing basis at the front torpedo system with water. But then having on the top of your handlebars or in your pockets, even on your thigh underneath your race suit, you might have the sachets of precision that you can rip pour into the chamber before you get to an aid station and then squeeze and dump water over the top of it so that you fill in the concentration.
26:29-Question 4 from Richard: One thing that's taken many minutes of my time is the logistics of bike aid stations. I've got dialed into a new hydration plan. I take electrolytes to add to the water but need to continually stop and sort things out on the bike, grab more nutrition and stash it somewhere. It feels a shame to spend more than five minutes stationary over an Ironman bike leg, but I can't figure out how else to do it.
I would really recommend you have a torpedo at the front of the bike. That can really be a game changer for logistics and carriage because you can then grab water as you're in flight, slowing down being very safe, keeping that hand supple on the bar, grab the water and refill while you're on the go, dump that water bottle away, and now you've got a new reservoir.
31:43-Question 5 from Brian: Is it possible to still have occasional good races despite being in a state of chronic fatigue, and is it possible to lose touch with your level of fatigue?
So what we need to look at is how much long term damage is there? How much recuperation do you need? And then also a little bit of an objective review of what's the ultimate root of the problem? And you're not going to say oh, it was that it was my nutrition, it was my training program, it was my lack of recovery, because it's always more holistic than that.
Ask Matt Anything! Head to the Podcast Page at PurplePatchFitness.com/podcast and leave a concise question for Matt. Tell us your name, where you're from, and ask your question. We'll get to as many as we can in future episodes.
Purple Patch Video Podcast and More
More on Precision Fuel & Hydration
Visit Precision Fuel and Hydration's website and enter the code purplepatch_SQ93 for a discount on their products.
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
In part 2 of our observations and lessons of 2022 so far, Matt takes a step beyond life performance and focuses on endurance sports and triathlon performance.
After two years without specific goal-driven events to anchor training to, many athletes are either searching to build on the positive adaptions made during the shutdown or are looking to get their training back on track.
Matt shares key insights on the habits born during the lull of the past two years and offers an approach to adapting the "pandemic training plan" to the new normal we face as the demands of life build momentum.
Matt explores five main observations and lessons of 2022 to help you plot your second half of the year of performance as key races loom.
- Failures to Perform in Context: Adapting the training approach to the demands of life.
(11:26) “we're really starting to see way too many athletes for my liking, that are looking to maintain the same let's call it pandemic training program, under the context of an environment in where the total stress accumulation from the other aspects of life is simply too high."
- The Fueling and Hydration Revolution: Finding the caloric mix and fluid balance that works for you.
- The Power of the Soul Filler: Fitting me-time into your training program
(20:48) “Have a certain percentage of your training, actually play a role in life as a decompressor. A little bit of me-time, a little bit of protected time where you do something that's enjoyable...and while you're doing it, you're very gently building cardiovascular conditioning, muscular tissue resilience, et cetera, et cetera."
- The Performance Train is Leaving the Station: Choosing to adapt, evolve and avoid failed approaches.
(27:28) “I think it's time to adapt your approach, draw the lessons of the last couple of years that were full of horror, and angst and anxiety, but also a great opportunity to imprint some really positive habits and a more pragmatic and smart approach to your overall training."
- We Are Social Beings: Feeding off the desire to improve.
The goal of this episode is to help you approach the second half of the year with renewed vigor and a foundation for building healthy and positive adaptations in a time-starved life.
Episode Timestamps
0:00-03:14 Introduction
3:20-6:13 Matt's News-ings
6:24-8:09 Word of the Week
Purple Patch Video Podcast and More
IOG Bike Fitting at The Purple Patch Center
Sports Medicine Institute Services at The Purple Patch Center
FREE Webinar - IRONMAN & IM70.3 in 8-14hrs/Week with FREE Roadmap PDF resources
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Website and Newsletter
8:15-The Meat and Potatoes: Halfway There (Part 2) - Endurance and Triathlon Performance Lessons from 2022 So Far
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
As we approach the midway point of 2022, it is important to pause and reflect on the challenges we faced and lessons we learned throughout the year surrounding our overall performance in life, and the habits we can establish moving forward to set ourselves up for success.
In part one of our two-part series on Lessons from 2022 so far, we look closely at how we were able to adapt our lives to the slower pace and smaller scale of life in the bubble, to determine the challenges we face as life after lockdown begins to grow and pick up speed.
Matt discusses the habits you should avoid and the practices you should consider to help you manage and thrive through the changes and challenges of the coming year.
Matt highlights five main observations and lessons:
- Change is hard: How we adapt to evolving circumstances.
(13:23) “We started to have a real start of a return back to normal. the thing is, normal was never going to be a simple return of the way that things were before. There's been an evolution in how we work, and what's actually important to us individually and collectively.”
- Life is accelerating: Shifting gears to face the amplifying demands of life.
- Leverage the lessons of change: Building on positives and avoiding stale habits of the past.
(25:53) “So many athletes and fitness enthusiasts had the opportunity, and still have the opportunity in many ways, to actually take the lessons of structure, routine, prioritization, and apply it to, now once again, a really busy life. But instead, they're just running right back into the same challenge that they experienced before the slow down.”
- There is strength in numbers: Look for growth in a group environment.
- Stress accumulates: The importance of building the capacity to handle the load of multiple stressors.
(36:26) “Our body is highly complex...It is a powerful thing. But one thing it's not very good at, and it's really not good at all, is differentiating different sorts of stressors.”
If you are struggling or feel off course in your performance journey, this is an opportunity to take stock, and course-correct by reframing your approach to performance in life and sport through a renewed perspective.
(43:47) "As you pause at the halfway point of this year, consider, I ask you, are you on a journey to thriving? Or are you just right back to the place of surviving?"
Episode Timestamps
0:00-04:32 Introduction
4:40-6:33 Matt's News-ings
6:48-8:26 Word of the Week
8:27-9:11 A word from our sponsor
Purple Patch Video Podcast and More
FREE Webinar - IRONMAN & IM70.3 in 8-14hrs/Week with FREE Roadmap PDF resources
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Website and Newsletter
9:16-The Meat and Potatoes: Halfway There - Performance and Life Lessons from 2022 So Far
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
For the time-starved athlete, the traditional approach to training for an Ironman or half Ironman can sometimes feel like a part-time job. Some athletes struggle to meet the demands of programs built on a foundation of accumulated weekly training hours. They often come up short when attempting to balance the demands of life and sport.
Many athletes come away feeling as though the training is consuming their life, yet their race results are not reflecting their efforts or they are left trapped in a cycle of injuries.
Today Matt highlights the flaws in the traditional approach that so many athletes and coaches take when preparing for an IRONMAN and half IRONMAN, and offers a more pragmatic approach to setting sustainable training hours and realistic goals within the context of each athlete’s life.
In today's show you will learn 3 things:
- Flaws in the system - Why the common or traditional approach doesn’t work for a time-starved triathlete.
(22:40) “For a time-starved athlete, I don't believe that weekly training hours can be a barometer of success in any way. We have to remember that life is not a spreadsheet."
(26:08) “So, we're first looking to integrate training into life. We've got to think about things in terms of the right training intensity for the athlete, and you have to ensure that success is not built around hours of accumulation. Instead, it's about specific training that you can weave consistently over several weeks."
- The Optimization Challenge - An approach to building an effective and customized training program with reduced hours.
- [36:25] Paint a Picture of Life - Where does training fit in?
- [41:36] The Hierarchy of Training - Knowing when to show up
- [46:25] Training Cycles - Layered long-term training
(35:55) “There are 24 hours in a day, we are committed to work, we are committed to family, and into that we need to integrate training."
- Matt’s tips: Insights on plotting training opportunities for long rides and other training sessions for readiness.
- [53:52]Training, Habits and Management
The purpose of today’s discussion is to try and add to the conversation of what it takes for a time-starved athlete to thrive and achieve personal success in both Ironman and half Ironman distance racing.
The hope is that you will apply these lessons to your own approach and develop a training methodology that not only maximizes your return on effort but allows you to enjoy the pursuit of your sporting goals without detracting from other aspects of your life.
Episode Timestamps
0:02-04:17 Introduction
4:25-7:53 Matt's News-ings
Purple Patch Video Podcast and More
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Website and Newsletter
7:54-The Meat and Potatoes - Triathlon in a Time-Starved Life: IRONMAN & IM70.3 in 8-14hrs/week
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Matt welcomes Ironman World Champion swimmer and CEO and founder of Sailfish, a triathlon performance apparel company, Jan Sibbersen, for Part 2 of their discussion in which they focus on success in open water swimming.
With more than 35 years of competitive swimming experience, Sibbersen shares his insights and best training practices for athletes both with a swimming background and without.
In today's show, you'll learn three main things:
- The key differences between pool swimming, and open water swimming.
(32:49) “I think we've all seen it - how good pool swimmers sometimes completely fail in open water. And it's because [...] it's an unfamiliar environment [...] So the best way to address that is to familiarize yourself with all these situations and train it."
- Technical and training considerations to prepare for an open water swim.
(34:21) “You know, it only helps usually when you have somebody standing on the deck on the pool deck. You can do all the drills in the world, you can do all the technique work in the world. But if you don't get immediate feedback from someone who's watching you, it's really hard to improve it over time.
- Recommendations and tips on how to overcome anxiety in open water.
(45:20) “Give it those extra one or two minutes that the masses are gone and just jump in last. [...] it's so much better and so much more enjoyable if you start slowly, and then you ease your way into it. [...] Don't worry about this minute or so that you lose, you lose a lot more if you get a panic attack”
Additional topics include:
- Navigating race day - What to look out for in the water and what to keep in mind.
- Leverage your swim - Improving overall triathlon performance and conditioning through swimming.
- Expert advice - Troubleshooting your wetsuit.
The goal of this episode is to broaden the understanding of open water swimming and how to prepare in order to put forward your best performance.
Jan Sibbersen Career at a Glance
-German National Swim Team (1990 to 2000)
-Harvard University: Bachelor of Arts (B.A.), Economics (2000)
-Goldman Sachs New York and Frankfurt: Financial Analyst (2000 and 2002)
-IRONMAN Hawaii World Championships: Swim course record, 46:29min (2018)
-IRONMAN Hawaii World Championships: “First out of Water” (2001-2004)
-IRONMAN Germany: Swim time record holder, 42:17min (2004)
-IRONMAN Germany: “First out of Water” (2002-2004)
-IRONMAN Canada: "First out of Water" (2005,2006,2008)
-IRONMAN USA: "First out of Water" (2006)
-IRONMAN France: "First out of Water" (2007)
-Managed Patrick Lange: two-time IRONMAN World Champion (2016-2021)
Episode Timestamps
0:02-05:16 Introduction
5:23-8:53 Matt's News-ings
9:09-12:34 Word of the Week
Purple Patch Video Podcast and More
FuelIn - Comprehensive Nutrition Programming
Purple Patch Coaching Consultation
More on Jan Sibbersen and Sailfish
Free Webinar - Nail Your IRONMAN 70.3 and IRONMAN Race in 8-14 Hours Per Week
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Website and Newsletter
12:41-The Meat and Potatoes - Jan Sibbersen - (Part 2) - Insights and Training Tips to Improve Open Water Performance
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Matt welcomes the founder of wetsuit company Sailfish, and Hawaii Ironman World Championship swim course record-holder, Jan Sibbersen, to the show. Part 1 of this 2 part series covers Sibbersen’s road to conquering the Kona swim record in a comeback performance at the age of 43 and how his swimming background influenced his success in the water and inspired him to build a business from the ground up.
With Sailfish, a company he started 15 years ago, now expanding into the U.S. market, Sibbersen takes us through the lessons he gleaned from a career in competitive sport and business, and how those lessons have influenced his leadership and his company’s growth.
Topics they discuss include:
- Sibbersen’s foundation of swimming and his eventual transition to triathlons.
- The driving force and frame of mind behind the quest for a comeback and a shot at the Kona swim record.
- The parallels between entrepreneurs and triathletes and how to apply the lessons of one career to the other.
(49:47) “if you're well prepared, and if you've done your homework, there's really not that much to worry about on race day…you know if you've put in the work if you've rested well, that there's a very, very good likelihood that you're going to have a great race. It's so similar to the world of business.”
- The brick-by-brick approach: the benefits and challenges of growing a business organically, without external capital.
(42:05) “I liked the freedom of not having any investor's...being able to make my own decisions, and do the things that were right for the long-term growth of the company, and maybe not for short-term profitability.”
- Important traits to effective leadership and establishing strong team dynamics.
(57:39) “You need to be able to steer the tempo or the speed of a team. So I think when there is quieter times…you need to let go”
- Managing and mitigating adversity and stress.
(57:39) “I think growth pretty much only happens when there is a healthy amount of stress.”
- Strategizing growth and expansion into new territory.
- Tips for entrepreneurs and small business owners.
The goal of this discussion is to understand the mindset of a high-performer in both sport and life and to apply the behavior and principles to your endeavors.
Jan Sibbersen Career Highlights -German National Swim Team (1990 to 2000)
-Harvard University: Bachelor of Arts (B.A.), Economics (2000)
-Goldman Sachs New York and Frankfurt: Financial Analyst (2000 and 2002)
-IRONMAN Hawaii World Championships: Swim course record, 46:29min (2018)
-IRONMAN Hawaii World Championships: “First out of Water” (2001-2004)
-IRONMAN Germany: Swim time record holder, 42:17min (2004)
-IRONMAN Germany: “First out of Water” (2002-2004)
-IRONMAN Canada: "First out of Water" (2005,2006,2008)
-IRONMAN USA: "First out of Water" (2006)
-IRONMAN France: "First out of Water" (2007)
-Managed Patrick Lange: two-time IRONMAN World Champion (2016-2021)
Episode Timestamps
0:02-05:44 Introduction and Matt's Personal Picks
Purple Patch Video Podcast and More
More on Jan Sibbersen and Sailfish
Free Webinar - Nail Your IRONMAN 70.3 and IRONMAN Race in 8-14 Hours Per Week
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Website and Newsletter
5:59- The Meat and Potatoes - Jan Sibbersen - Keys to a Championship Mindset in Sport, Business, and Life (Part 1)
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
If you are reading this, it’s likely because you share a common thread with many athletes, which is the desire to improve your athletic and personal potential. Dedicating yourself to learning and applying best practices and methods for achieving enduring health and high performance seems straightforward enough. Unfortunately, the challenge many people face is being able to filter through the blizzard of information and advice from performance experts and coaches. With health gurus, high-performance nutritionists, endurance coaches, life coaches, and an ever-growing list of specialists in related fields, all with seemingly sound theories and approaches, how do you know who to listen to? How do you differentiate a gimmick from good advice?
It can be confusing and frustrating to cut through all the contradictions and rival theories, but with a solid guiding principle in your approach to education, you can use the wealth of knowledge to your benefit and determine which advice should be taken to heart and which should be taken with a grain of salt.
Today Matt will highlight:
- The challenge of taking well-intentioned advice from performance experts and coaches.
(31:02) “You can be learning and be inspired from a host of experts in fields, but at the same time, from those very same experts, you can fall into traps of quick fixes, instant gratifications, and ultimately culdesacs of performance failure.”
- The key voices and their differences, and how to build your personal filter for this type of education.
(19:58) “I think one of the first steps to this is understanding who you are listening to, and what challenge they are trying to solve. And then the key component is take that information, filter it and apply it to your own goals, your own situation, and ultimately yourself.”
- Creating a framework for approaching advice across health and performance and how to plot the best path for your performance journey.
(31:35) “I would encourage you to think in terms of long term, not interventions. That's just a globally smart way to approach performance.”
(32:49) “Nothing of long-term value is going to come from some radical short-term intervention.”
The goal of today’s conversation is to provide you with clarity on how to approach advice and education and how to apply it within the context of your body, your journey, and your situation.
Episode Timestamps
0:00-09:37 Introduction and Matt's Personal Picks
Free Webinar - Nail Your IRONMAN 70.3 and IRONMAN Race in 8-14 Hours Per Week
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Website and Newsletter
9:50- The Meat and Potatoes - Navigating the Information Landscape: How to meet, greet and filter performance education
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
So you’ve gone all-in and put your training in the hands of your coach.
It’s their role to build the framework of performance and provide clarity, accountability, and guidance through your evolution as an athlete.
But how does a coach evolve beyond education and experience to become a more effective pillar of support? How do they improve themselves and grow in order to help you, the athlete, thrive?
Matt answers that question with the help of Purple Patch Coach Mike Olzinksi and leading performance nutritionist, Scott Tindal, as they examine the role of mentorships in coaching.
Over the last year, Mike leveraged Scott’s nutrition expertise to help facilitate high performance in several of his athletes. They discuss the importance of that collaboration to the overall success of two Purple Patch athletes, Kinga Kimbrel and Elliot Block.
With the help of Mike and Scott, Kinga, relatively new to the sport of triathlon, finds perspective in training through a focus on her nutritional deficits, while Elliot defies the odds with a new approach to fueling.
Matt, Mike, and Scott provide insight on:
- The hesitance of some coaches in seeking assistance outside of their realm of expertise.
(19:19) ”The coach is hired by the athlete and has this often internal burden that they carry that they need to have every answer to every question and expertise across every subject, which of course is a dangerous thing if you think that you really are a master of everything.”
- Leveraging the benefits of knowledge in related fields to help drive performance and facilitate recovery.
(17:53) “Tweaks are required in order to get the best out of the athlete. And it's about providing solutions to the problems that we're presented with using the best available science, the best available evidence.”
- The symbiotic relationship between nutrition coaching and performance training.
(48:43) “Nutrition shouldn't be viewed as like, Oh, I've got a nutrition program, and I've got a training program, they're just synonymous with each other. And if you want to do a really good training block, you're gonna need to fuel yourself appropriately.”
- (39:18) Case Study: Kinga Kimbrel - The marriage of passion, potential, and science.
- (56:14) Case Study: Elliot Block - Solving the protein problem.
Episode Timestamps
0:00-09:59 Introduction and Matt's Personal Picks
Purple Patch Podcast - Episode 219: The Biggest Mistakes Coaches Make When Guiding Time-Starved Athletes
Purple Patch Blog - Improve Triathlon Performance in the Heat with the Sauna Protocol Heat Acclimation Training
Purple Patch Blog - How to Race Effectively in Hot and Humid Conditions
Purple Patch Blog - Are You in a Broken Triathlon Coaching Relationship?
Purple Patch Athlete Case Study - Kinga Kimbrel
Learn More About Scott Tindal and FuelIn
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Website and Newsletter
10:14- The Meat and Potatoes - Leveraging Expertise to Expand Knowledge and Performance
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to another "Ask Matt Anything" edition of the Purple Patch Podcast. In this episode, Matt answers your voicemails and emails on all topics related to run performance.
In this installment, Matt answers questions related to:
- Running with a high heart rate
- Coming back from injury
- Dealing with the incessant niggles
- Fostering a lifelong love of running potential in children
- Arriving on race day injury-free and ready to run healthy
Episode Timestamps
0:00-02:10 Welcome and Episode Introduction
02:10-The Meat and Potatoes
02:10 -Question 1 from Brett: I tend to succumb to injuries with the required running mileage in a leadup to IRONMAN and IRONMAN 70.3. I have heard you talk about the multisport approach for run performance and I’m a bit skeptical. I’d love insights on how I might think about these coming months into race day to help me arrive healthily, but also race-ready.
13:12 - Question 2 from Carol: Any tips on helping my child get the most out of her running potential?
22:11 - Question 3 from Van: I’m coming back from a fractured tibia and I still feel residual pain and discomfort in the area, mostly to the touch but not during exercise. Is that relatively normal on the return from running?
29:22 - Question 4 from Theo: I feel like my heart rate is much higher than most people. When I'm doing a very easy effort, my heart rate will still read 165-175, even creep up to 180. My max heart rate is just under 200. And so my question is, when it comes to zone two running, or easy, long runs, should I really be forcing myself to stay in what is calculated as zone two? I'm 29 years old. Or, is it okay to stay out of that range and go a little bit more off of perceived exertion?
36:58 - Question 5 from Alice: What do you do when you're on the niggle bus? And by that, I mean, constantly wrestling with minor pre-injuries?
Ask Matt Anything! Head to the Podcast Page at PurplePatchFitness.com/podcast and leave a concise question for Matt. Tell us your name, where you're from, and ask your question. We'll get to as many as we can in future episodes.
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Purple Patch Blog for Free Training Resources and Education
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Purple Patch Training Camps - Education, Skills, Community
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Does it sometimes feel like the training you’ve been prescribed doesn’t fit comfortably into your life?
Does your training volume have you feeling like a zombie rather than a finely tuned athlete?
Did your coach still schedule a bike workout even though you made clear notes that you had a work trip with no access to cycling?
Do you struggle to understand the big picture of your training?
Does your coach keep pushing for commitment and focus even though you’re already stretched too thin?
If so, you are experiencing some of the biggest mistakes coaches make when working with the time-starved athlete.
The challenge of every time-starved athlete is finding a balance between the demands of life’s competing non-negotiable priorities, and the pursuit of self-improvement, or peak performance, in sport or fitness.
Whether you're a triathlete, runner, cyclist, parent, or CEO, each role comes with its own unique challenges, making it difficult to stay on course with a training program designed to maximize performance outside the context of your life.
While plenty of coaches are skilled at building training programs anchored in tried and true methodology geared towards high-performance athletes, the question is, do the same approaches and methodologies fit when someone is incredibly time-starved?
Today, Matt takes a closer look at the relationship between the coach and the time-starved athlete to identify the coaching mistakes that often lead to underperformance or an ineffective coaching relationship, along with the keys to fostering a healthy coaching relationship in the pursuit of balance and success in sport and life.
You'll learn:
- Critical Benefits from Leveraging a Successful Coaching Relationship
(16:19) “It's beyond sporting results. The other thing a coach should be able to do, particularly for a time-starved athlete is, through their expertise and experience, help you improve your profile in health, your work performance, and how you show up in life.”
(17:07) “Coaching isn't just about writing some magic good plan. It is enabling the athlete to appreciate and understand the plan, buy into it, and then be able to self manage.”
- The Biggest Coaching Mistakes When Guiding Time-Starved Athletes
(27:25) “If you just build your proverbial, this is the plan that is necessary to get ready for X - a marathon, an Ironman, a half Ironman - whatever it might be, it's always going to conflict with life. Because for a time-starved athlete, life is non-negotiable.”
(41:31) “Give them freedom. Allow much of the training to be a little bit of ME TIME. A freshener. A cognitive cleanse. So many coaches miss that as an opportunity and they overload.”
- Building a Framework of Coaching and Program to Get the Best Return for Your Hard Work
(46:54) “You can set high standards, you can have high expectations as a coach, but that is only going to be fostered to high performance if it is supported with great listening and empathy.”
We hope this episode will empower you, the athlete, to improve your own training and performance and raise the bar when it comes to finding the right coach.
Episode Timestamps
0:00-09:49 Introduction and Matt's Personal Picks
Purple Patch Blog - How to Train for Half IRONMAN and IRONMAN in a Time-Starved Life
Purple Patch Blog - Are You in a Broken Triathlon Coaching Relationship?
Purple Patch Podcast - Episode 218: Conquer The Optimization Challenge - Getting the Most Out of the Time You Have
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Website and Newsletter
10:03-11:55 Word of the Week - Right Off - "Don't give up on yourself."
12:11- The Meat and Potatoes - The Biggest Coaching Mistakes for a Time-Starved Athlete
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
The endurance training circles are buzzing again about this (not-so-new) trend - Let's call it Zone 2 training, or to put it another way, training that is high in volume in low in intensity. There is inherently nothing wrong with this style of training unless it doesn't work in your time-starved life. Today, Matt discusses training optimization and getting the most out of your training time as a time-starved athlete. You shouldn't chase the same training hours as someone who has similar fitness and experience level as you, but who has no time limits. It wouldn’t be smart. If you have time constraints in your life, you have an optimization challenge and Matt provides insight.
How can you optimize your limited training hours to yield the best performance returns?
You'll learn:
- How to frame effective training with positive adaptations
(17:10) "As you go on the journey to improve in any endeavor, there needs to be a challenging demand or stress applied, because it is only under challenge and adversity that there is a stimulus for real growth and development.
(19:30) "Every single coach and athlete should be seeking to develop a program from which you can maximize the amount of training that you can execute while continuing to produce positive adaptations."
- Why more training volume is not always better
(31:48) "More training doesn't always result in higher adaptation yield."
- The importance of being pragmatic and flexible with a dynamic mindset
(35:12) "If you try and follow an incredibly rigid training program that is built around the accumulation of training hours, you are going to fail because what was good last week and appropriate this week might not be the same as next week."
- The secret to optimization success and prioritizing what is important
Bottom line: You need to demystify training. Look at the hours you have and ask yourself, "How do I get the most out of it?"
Episode Timestamps
0:00-13:28 Introduction and Matt's Personal Picks of the week
The Purple Patch Center is Open! - Learn More and Schedule a Visit
Purple Patch Website and Newsletter
Listen to the original Sami Inkinen Episode
13:40- The Meat and Potatoes - Conquering The Optimization Challenge - Successful Racing in a Time-Starved Life
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Athletes often hear coaches talk about the importance of remaining focused and fully present in all of their workouts, but should this apply to every single training session? Should every training session really demand your full attention? The mission of this episode is to provide a framework around your training mindset that will both optimize the results from your training and also prevent the performance journey from becoming a second job.
The KEY for any athlete, but especially the time-starved athlete, is knowing WHEN to show up; that is to say, reconciling your commitments with the need to ensure that the training process is joyous and facilitates a de-stressing effect.
While distractions in key sessions can lead to poor execution and limited results, and random will always generate random results, there is a sensible path in which you can glean all you need by being present in training, while at the same time ensuring that the bigger part of the long performance journey includes plenty of fun and enjoyment.
You'll learn:
- (18:40) The Fundamentals of High-Quality Training - You, the athlete, must understand the goal of the session and where it fits within the broader program as a whole.
"Most coaches and athletes fail to even consider such a basic question - stumbling toward a goal by simply embracing the daily ‘grind’ of work. It is no wonder mental and physical fatigue impacts so many.
- (26:00) The Challenges of a Time-Starved Athlete’s Life.
Your goals are important. To achieve them will require commitment and consistency of training. The journey will include setbacks and some adversity, but, undoubtedly, success will emerge from successfully integrating training into your life.
- The Role of Training for a Time-Starved Athlete
Training is a demand and stressor that enable adaptations for performance, but that doesn’t mean each session should be debilitating. Much of training can and should be soul-filling - beneficial for developing tissue resilience and general cardiovascular conditioning, but equally facilitating a dishwasher effect to the brain and a globally restorative impact on the body as a whole.
- How to Put Together an Effective Training Plan
By implementing these key points, not only will you enjoy it more, but you will get better training results, fewer injuries and you will go faster.
Episode Timestamps
0:00-012:10 Introduction and Matt's Personal Picks
Purple Patch Blog -How to Turn Stress into an Advantage
Purple Patch Podcast - Stress is not a Dirty Word
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch Website and Newsletter
12:20-14:30 Word of the Week - Stress - "Each of us is an adaption machine."
14:45- The Meat and Potatoes - Knowing When to Show Up - Nailing the Training Mindset for a Time-Starved Athlete.
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Matt welcomes back Kyla Channell and Stevie Lyn Smith, for Part 2 of a discussion around nutrition for female athletes and fitness enthusiasts. Part 1 is HERE.
Both Stevie and Kyla bring with them a wealth of expertise, passion, and decades of experience in this particular area of fueling for the female.
Stevie Lyn Smith, MS, RDN, CSSD, CDN, is one of the lead dieticians with our partner, InsideTracker. She's an experienced Registered Dietitian, board-certified in Sports Nutrition, with a history of working with both individuals and groups in clinical settings. She is wonderfully skilled in sports nutrition, weight management, and, through her work at InsideTracker, brings a great backbone of understanding biomarkers as a tool to help people focus and hone in their nutrition needs.
Kyla Channell, MS Nutrition & Human Performance, is also the owner and founder of Nutritional Revolution, where she specializes in elite athlete fueling for each unique sport and sex differences between athletes. She is a longtime nutrition partner of Purple Patch and has worked with countless athletes of all levels from beginner to pro.
Episode Timestamps
0:00-012:30 Introduction and Matt's Personal Picks
Purple Patch Blog -How to Turn Stress into an Advantage
Purple Patch Podcast - Stress is not a Dirty Word
Hop on the Interest List for our Upcoming Fall Training Camps, including St. George - email: info@purplepatchfitness.com
Purple Patch Website and Newsletter
12:40- The Meat and Potatoes - Fueling for the Female Athlete and Fitness Enthusiast, Part 2
Matt, Kyla, and Stevie provide guidance on:
- Definitions and distinctions between oligomenorrhea and amenorrhea
- Are these symptoms exclusive to women with eating disorders, or is it more broad than that?
"Many times, we'll see the loss of a menstrual cycle or just irregular cycles in our endurance athletes because there is an energy deficit to some extent, and that could be unintentional, meaning maybe they're in a bigger training block and they're pushing out a ton of calories to hit longer sessions, harder efforts, etc. But they're not matching the the energy intake."
- The (unintended) difficulties women often feel with not fueling enough based on training load and intensities
- Why these are often red flags and symptoms of greater problems
"Anytime we're getting irregular cycles or losing the cycle for a period of time, it does result in low estrogen and that's a big player in our bone health, of course, among many other physiological functioning things we need going on in the body."
- What biomarkers or blood test results can be used to identify potential red flags in overall female health and performance?
"I've never seen an athlete with overtraining and overreaching, who doesn't have elevated cortisol levels."
- Consequences of low energy availability on both health and performance
"Our strength might decline, we might hit the wall a little bit faster, because again, we don't have those carbs on board. So glycogen stores are inadequate. This increases our risk for injury, you might notice more things like depression or lack of motivation to train, and you might feel a little bit more irritable."
- Actions for an athlete if they are experiencing elevated stress and biomarker levels?
- How to help female athletes who have a fear of carbohydrates and clean-eating obsession
"Starting small, getting those wins, making the person feel comfortable, and working on helping them trust their bodies a little bit more."
- Ways to provide validation and proof of success when eating for performance
- Impacts of birth control on female athletic performance
"We might have a harder time recovering from training sessions. We might have a decreased drive to hydrate, right? Being dehydrated absolutely can impact our performance. Some people notice more regular sleep disturbances, or even slight weight gain water retention."
- Why there is such a negative connotation around perimenopause and menopause and advice on working with this life change.
- How to vet a reliable coach or nutritionist in your quest for health and performance improvement
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
On our final Race Ready Replay, Matt provides his insight on successful race day execution. It is a "Dixon Deep Dive" into all of the elements to ensure you are able to meet your trained potential with race day performance.
It is normal and common for you to feel a little anxiety, even fear, when you return to racing. You are rusty, it has been a while, and the event feels bigger because of the gap from the last race. Acknowledge and even embrace the feeling. Why? Because what you are feeling is NORMAL. It is your body priming, and your brain cannot answer the question as to whether you are ready to have a breakout performance. There is no need to suppress the feelings, or pretend they are not real, but you can decide how you interact and respond with these feelings. Remember this mantra:
This won't define me. There's nothing to lose. Nail the basics. Celebrate the return.
Once this mindset is established, you can then shift into race execution mode. Matt walks through each discipline and provides his insight on how to get organized, plan ahead, and work your plan including:
- Planning and packing ahead of the race to avoid unnecessary stress
- Making sure bike and equipment are secured and tested
- Smart pacing advice for the swim, bike, and run
- Remaining flexible to work the plan
No matter what happens, on the day, never forget your mission: to get from the start line to the finish line as fast as possible across all three disciplines. You might face challenges, adversity, and obstacles, but if you remain on task and focused on the mission, no matter what happens, you can be proud. You can solve those challenges, grow from the experiences, and provide the greatest yield for what the day presents.
Episode and Purple Patch Resources
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Learn more about Purple Patch Customized 1:1 Coaching
Right now across athletes, leaders, employees, parents - many folks are overwhelmed and struggling. Between a return to the office, school, financial uncertainty, global unrest, training, and more, you may find yourself in a state of anxiety, descent, or even apathy. You are STRESSED.
Today, we explore this word, STRESS, and unpack the pros and cons.
We want to ensure you have an empowering attitude and mindset with the word so that you can build a toolbox that will help you not just cope with times of strain and high stress, but to leverage the situation for your own development and growth.
Matt discusses:
- The definition and origin of the word, "stress," including whether or not it is a BAD and harmful thing, as common perceptions dictate.
- A few case studies which will display how a practical approach to stressful times can build your capacity to grow and develop
- Stress through the lens of coaching and athletic development
I place a training demand onto an athlete (discomfort and challenge) from which physiological adaptations should occur (muscle growth, fitness gains), facilitating performance improvements.
- Why our body isn't adept at discerning between work/life stress and athletic stress.
Stress is stress is stress. If you have a demanding work and family schedule, and are adding systemic stress to your body through poor sleep, rest, and nutritional habits and THEN dump an unsustainable exercise and training regime on top of these accumulated stressors, the result will be so much amplified stress that you may be ill-equipped to adapt.
- The role of an athlete’s journey which can be utilized as the backbone to build you or your team's approach to enable development into a highly moldable and anti-fragile adaptation machine.
- How to shift your lens to see stress as a challenge and not as something to be avoided at all cost
The stark truth is that stress is the common thread of improvement in anything you care about pursuing. These symptoms we associate with stressful situations can be helpful, if not critical, to your performance.
So where does that leave us?
Stress is a complex phenomenon. Stressful situations are seldom pleasant to navigate, but they are also the key ingredients for you to grow, develop, and improve - no matter your quest.
By leaning into the stress, you are equipping yourself with an opportunity to grow and thrive within a challenging environment.
The positive relationship to stress does not make life easier, it doesn't make the adversity disappear or shrink, but it can provide a physiological robustness to help the participants emerge stronger.
Episode Timestamps
0:00-04:52 Episode Introduction
04:52-10:05 Matt’s Picks and What’s Going On
Explore the Purple Patch Blog - Free Training Resources and Education
Turn Stress into an Advantage
Huberman Labs with Alia Crum - Episode and Resources
Dr. Alia Crum Published Work
Purple Patch Website and Newsletter
10:15 - 15:20 Word of the Week - Capacity
15:30- The Meat and Potatoes - Stress is NOT a Dirty Word
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Purple Patch Training Camps - Education, Skills, Community
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
The Purple Patch Race Ready Replays stride towards the finish line this week where Matt takes you through all you need to know to help facilitate hitting your potential on the run - including shoe choice, nutrition, terrain, and even walking your way to your fastest run performance. It is a triathlete’s guide to run success.
You come out of T2 and all you need to do is run to the finish. What could go wrong? Well, apparently, a lot.
The run is the most common discipline for your race to unravel. Across the three pieces of the triathlon puzzle, the run sees the greatest discrepancy between performance expectations and reality.
Athletes struggle here and they don’t need to. Today’s show is all about optimizing your run performance. But before you reach for your flats and add more miles to your schedule, take heed. In order to reach your potential you must first understand two important things:
- Why is the run such a challenge in triathlon racing? It’s presumably the simplest of the three disciplines, but often the one that poses the most threat to race performance.
- What are the many things that can go wrong in the run leg of a race? Many times athletes assume it’s a simple lack of fitness, but this is rarely the case. There are plenty of reasons your run can be derailed and Matt unpacks each one.
With this groundwork of understanding, Matt then delivers the steps to run greatness.
A successful run off the bike is not mythical or magical. It doesn’t require a carbon plate in your shoe. There isn’t some secret sauce that drives you into the stratosphere, and it’s rarely the result of digging yourself into more and more training. A successful run performance is mostly about - NAILING THE BASICS and avoiding the mistakes and causes that lead to the dismantling of performance potential in the first place.
Commit to this mission and never let it go. If you do this, you will finish with deep pride and a chance to learn and grow. You will be able to stand tall and grow as an athlete and human and you will be an athlete that gets to say, “I nailed my run performance.”
Original Webpage URL
Purple Patch Website - Coaching, Blog, Free Training Resources
Welcome to another "Ask Matt Anything" edition of the Purple Patch Podcast. Matt answers your voicemails and emails on all topics related to training and performance.
In this installment, Matt answers your questions related to:
- Prepping for a wetsuit legal swim when you don’t have access to open water
- In the spirit of the Purple Patch ethos, “evolve or die,” how have Matt’s books evolved?
- Handling stress and overwhelm
- Dialing in bike cadence when racing
- How to factor bike commuting into your training plan
Not only does Matt answer the questions, but in true Purple Patch education-style, he explains the why behind his advice so that you understand and can best apply it to your own personal toolkit of performance.
Episode Timestamps
0:00-09:45 Welcome and Episode Introduction
09:45-The Meat and Potatoes
09:50 -Question 1 from Mark: How to get ready for a wetsuit legal swim when you’re unable to get into the open water prior to the race
In the weeks leading up, you should be doing (and let's make it up), you're going 15 times 100 to a certain effort. Do it where you sight three to four times every single lap. Now at the start, that's going to slow you down. But your goal over many weeks is to start to narrow the delta between non-sighting swimming, and swimming where you're adding in sighting. And you can only do that by improving your technique.
18:02 - Question 2 from Frank: I'm wondering like with your statement “evolve or die” over the last few years - there's probably been a lot of changes to your own programs. How has the book changed?
Some of the ways that we built the plan has changed a little bit - it's a little bit more dynamic. I would say, globally, we tend to stray more towards higher frequency running right now. And a higher percentage of that running been low stress. We've really amplified the intensity and strength endurance component of biking and even the way that we integrate some of our swim sessions has evolved. Finally, a huge shift is in the broader world around nutrition and fueling. To be honest, the paradigm has shifted and it's very, very different.
26:10 - Question 3 from Victoria: Feeling overwhelm as life returns to “normal.” Back to work, kids to school, long commutes, etc. and the stress is piling up. How best to handle this overwhelm while still balancing a training schedule?
Stress is more complex and nuanced, because yes, unchecked and unmanaged, the accumulation of too much physiological or emotional strain can be really harmful. But perhaps paradoxically, it is exactly that strain, challenge, navigating adversity, that pressure, which is essential for anything that you care about - for your body, and your mind, to grow, to evolve and develop. So strain and demand is really, really important.
35:30 - Question 4 from Richard: How does a bike commute fit into the overall arc of my training schedule?
Use it as a relief, a little bit of a bridge from the work day to going home…It is genuinely a little a bit of “me” time...I'm going to do it for myself, I'm going to enjoy it. It's soul filling, and I'm not under any real pressure to get stronger fitter, more powerful.
41:50 - Question 5 from Matt: If lower cadence is more of a natural strength, does that mean I should race at a lower RPM say 80 to 85 than the 90 to 95 I've always targeted in the past?
When you go outside and you come up against a grade or a hill, or you've got wind in your face, it's a useful and smart tool to shift into generally a lower cadence. On the flipside, if you've got the wind at your back, or you've got a downhill, you might see power drop a little bit lower, but you're gonna shift to a faster cadence. And finally, if you want to vary the load, the postural load, you want to shift the muscle group, you might go lower or higher, depending on when you're at. And so it becomes a tool box.
Ask Matt Anything! Head to the Podcast Page at PurplePatchFitness.com/podcast and leave a concise question for Matt. Tell us your name, where you're from, and ask your question. We'll get to as many as we can in future episodes.
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Purple Patch Swim Sighting Video
Purple Patch Blog for Free Training Resources and Education
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Purple Patch Training Camps - Education, Skills, Community
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
The Purple Patch Race Ready Replay Series rolls on this week with an hour of power on all things related to bike performance and race-day execution. Optimum bike fit, posture, equipment, and pacing strategies are all covered in this episode that features two of the best in the industry, Ivan O'Gorman and Chris Soden of IOG Bike Fit and Consulting.
As you’ll hear, IOG’s approach to consulting is informed by research, while their recommendations are driven by years of experience. Put simply - they will help you as an athlete not only ride faster, but also run faster off the bike.
Topics and questions covered include:
- Is aero everything for every athlete?
- What do you look for in a virtual or in-person bike fit?
- How much time should athletes allow before races to make significant bike fit changes?
- Why is power different on the road vs. an indoor trainer?
- Why is power different on a road bike vs. time-trial bike?
- When is it best to come out of aero? Is there a speed or hill grade?
- What is normal vs. abnormal discomfort on a bike?
- What type of aerobars are the best?
- Where should I put my nutrition?
- What tire pressure should I run on my race wheels?
This episode won't drown you in numbers and science, but it will improve your race preparation and confidence no matter your ability or skill level.
Episode and Purple Patch Resources
Book a Bike Fit and Consult with IOG Bike Fit
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Join the Purple Patch Performance Academy
Learn More Aout Ivan and Chris at IOG
Bicycle Rolling Resistance - Dedicated to providing the most detailed information about bicycling tires
Matt welcomes two powerhouses of nutrition, Kyla Channell and Stevie Lyn Smith, for a deep-dive discussion around nutrition for female athletes and fitness enthusiasts.
Both Stevie and Kyla bring with them a wealth of expertise and passion in this particular area of fueling for the female.
Stevie Lyn Smith, MS, RDN, CSSD, CDN, is one of the lead dieticians with our partner, InsideTracker. She's an experienced Registered Dietitian, board-certified in Sports Nutrition, with a history of working with both individuals and groups in clinical settings. She is wonderfully skilled in sports nutrition, and weight management, and, through her work at InsideTracker, brings a great backbone of understanding biomarkers as a tool to help people focus and hone in their nutrition needs.
Kyla Channell, MS Nutrition & Human Performance, is also the owner and founder of Nutritional Revolution, where she specializes in elite athlete fueling for each unique sport and sex differences between athletes. She is a longtime nutrition partner of Purple Patch and has worked with countless athletes of all levels from beginner to pro.
For decades, everything in female athletics has seemed to be a diluted version of approaches and research studies applied to men. Everything from equipment, gear, training, and nutrition has been conducted through the lens of male-dominated research - "Shrink it and pink it," as you might call it.
Fortunately, times are changing, and the gap in gendered research is narrowing. In today's discussion, we hope to shed light on the differences between male and female fueling needs and provide actionable steps to improve performance across work, sport, and life.
Episode Timestamps
0:00-010:50 Introduction and Matt's Personal Picks
Dig into Purple Patch Blog - Lessons from the Pros
Huberman Labs Podcast
Purple Patch Website and Newsletter
10:50- The Meat and Potatoes - Fueling for the Female Athlete and Fitness Enthusiast
Matt, Kyla, and Stevie provide guidance on:
- A break of the three macronutrients (fat, protein, and carbohydrate) and their role in your health, sport, and life performance
- Why protein is so important for female athletes
When it comes to protein, we do know that during that high hormone phase, the luteal phase between ovulation and the first day of bleeding, there is an increased protein oxidation, so more potentially muscle tissue broken down or utilized during sport.
- Best sources for protein uptake
Great sources of Leucine do include dairy products so that could be your cottage cheese, it might be milk, orGreek yogurt. Whey protein based powders are also very rich in leucine. There are some plant based protein powders and things like that out there that will are doing a better job at getting some higher leucine content in them as well.
- Consequences of poor protein intake
A lot of times athletes want to improve body composition, and they're not going to be able to do that very well if protein is really low. They might be in a caloric deficit at the end of the day, but they're not supporting their lean muscle tissue, which is obviously a big player in our resting metabolic rate.
- Protein and other nutrient timing in relation to training
- Why women should stop fearing carbohydrates
If you're doing high intensity training, your body really should have some carbs on board. If you're doing these long distance rides or races, if you want to prevent hitting the wall or that bonk, you need to make sure you have adequate glycogen stores or carbohydrates stored within your muscle and delaying that fatigue.
- How women use carbs differently in perimenopause
- Pitfalls of carb restriction via keto or paleo diets for female athletes
- Why women (especially peri-and-post menopausal) require strength training
As we age, we do require a greater external stimuli to get muscle protein synthesis or muscle building because we don't have that anabolic estrogen as prominent as it was when we were younger.
- Hydration needs
- How you can measure and assess your habits and health habits - including avoiding the common pitfall of under-fueling relative to your training demands.
- RED-S. The under-eating relative to training demands. Much of the time this is accidental but results in serious performance and health implications.
If we don't have enough energy coming in, the body is going to adapt one way or another and it could be menstrual cycle related. It could be bone density. I think, too, with under fueling, there can be some issues with lipid markers.
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Purple Patch Training Camps - Education, Skills, Community
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
The swim leg of any triathlon is one that elicits stress and fear. You’re entering into murky water with the blinding sun in your eyes. There are choppy waves that are seemingly predestined to make their way into your lungs. All the while, you’re getting very physical with hundreds of your closest friends. Swim anxiety is real, especially in open water swimming.
Today, Coach Matt Dixon and Coach John Stevens diffuse some of the stress around triathlon swimming and frame strategies to help you approach the swim more effectively.
In this deep dive on triathlon swimming, they will:
- Help Establish a Positive Mindset Around Swimming
- Benefits of Swim Band Training
- Identify Common Sources of Anxiety and Fear
- Outline Solutions and Strategies Around Many of Those Sources of Fear and Anxiety Around Swimming
The goal of this episode is to help you build confidence and become empowered when approaching the triathlon swim. Regardless of whether you are a multisport veteran or a complete newbie, we hope to help you develop a toolkit to help alleviate some of the open water swim anxiety that is prevalent at triathlons, IRONMANS, and multisport events.
This is your year of performance and Purple Patch is here to help!
John Stevens comes to Purple Patch with a wealth of athletic and coaching experience. His background is rich in swimming, progressing through high-level high school swimming and then venturing on to become the captain of the University of Miami swim team. John began coaching, first as an assistant in Tucson, AZ, and then two years as an assistant coach at Florida International University. John moved home to Maine in 2010 and coached high school swimming for three years. It was there that he transitioned to competing in triathlons and the emerging sport of SwimRun, with a notable result in 2018 where he and his partner won the San Juan Islands SwimRun, beating out Lance Armstrong and Simon Whitfield. John also won the Ödyssey SwimRun Casco Bay three years in a row. While coaching and developing multi-sport and endurance athletes, John has expanded his reach into both race director roles, as well as leading positions in triathlon and multi-sport camps.
Episode Resources:
Episode URL
Virtual Performance Swim Coaching
Join Tri Squad - Our High Performance Triathlon Training Program
As an endurance athlete, it's not uncommon to experience niggles in training and racing - tightness, numbness, discomfort, lack of mobility, and - yes - pain. But, is all pain bad? Does it always mean something is wrong?
Pain is an important positive sign to highlight issues that are going on with your body, and there isn't anyone that knows more about pain than Dr. Tim Deer, President and CEO of The Spine & Nerve Centers in Charleston, West Virginia and Chairman and Founder of The American Society of Pain and Neuroscience (ASPN).
In addition to being a world-renowned physician and researcher, Dr. Tim Deer is also an accomplished endurance athlete with multiple IRONMANS and Ultras under his belt, including Badwater 135, IRONMAN World Championships, the Leadville 100, the Boston Marathon, and more.
Matt and Tim go head-to-toe on the subject of body pain, how to spot key red flags, and what to do to prevent and manage your symptoms. This interview goes well beyond simple injury prevention education. You'll learn:
- Why do humans experience pain? What is the role of pain in the body?
Pain originally was part of the story of humankind as a warning sign to tell us we're getting too hot, too cold, too sharp, you know too, too much trauma to your body. So pain actually in its basic senses is a good thing. It tells us something's going on. - Dr. Tim Deer
- What is actually happening when we experience pain?
When you have pain, if it's coming from the peripheral nervous system, which is a nervous system in your joints in your spine... It'll actually be in a activation of different fibers of nerve that goes back to an area of your spinal cord called the dorsal root ganglion into the spinal cord, and then synapses up to your brain into the thalamus and into the other areas that really have pain perception. So pain is a physiological event.
- What is the difference between acute, chronic and intermittent pain?
- How do you know (Is there a guide?) if you should push through your pain?
- Identifying common pain areas in your body - neck, shoulders, elbows, hips
- The potential culprits of some of these pain points - bike fit, position, physiology, form, impact, trauma, etc:
- Potential treatment protocols based on the severity of the injury
- Discerning valid vs. voodoo treatment protocols?
- Suggestions on how to maintain stress on the body while recovering from injuries
- Developing a smart and proper mindset when dealing with pain
- Self-care and at-home treatment protocols to alleviate, manage, and diminish pain
Pain isn't necessarily a bad thing, but if not managed with care and pragmatism, it can be a showstopper. Don't try to suppress, ignore, or beat it...Your role with pain?
Shift that relationship as a signal that you're doing something special.
Pain can be one of your biggest teachers.
Episode Timestamps
0:00-07:20 Introduction and Squaddie Update - If training and racing feel like a second job, we invite you to join the Purple Patch Tri Squad
Charging towards race day and have questions? Book a consult with one of our Purple Patch coaches
7:30- The Meat and Potatoes - Experiencing pain? How might that affect your performance?
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Spine and Nerve Centers of the Virginias
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Purple Patch Training Camps - Education, Skills, Community
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
This week, we built the show for those getting ready to launch into their race season. Races are coming thick and fast and, for the first time in a couple of years, we are charging ahead at full steam.
We know you have questions.
How should I pace? What should my mindset be for this first event of the season? What lessons will I draw? How can I assess the success of my race? What if I don't reach my time goal? What should I pack?
Matt has answers and that's why this episode not only provides your framework for a successful ramp into racing but also a long-term perspective on a successful season of racing.
In today’s show, Matt provides:
- A mindset and lens to help diffuse fear and alleviate the pass-fail shackles that many athletes face in early season racing
- A strategic approach to the race to set you up for success
- A list of essentials to tick off so that you minimize risk and optimize the chances of trained potential meeting race day performance
We know your race goals are important and you should be excited and nervous; however, we also encourage you to stay grounded. No matter what happens, remain focused on what you can control and the effort you put in on the day. This will give you the biggest yield for what the day brings, but also clarity for the path ahead.
Your homework? Assess, Learn and Build.
Every experience is a chance for growth and improvement.
Have a great day? Assess it. Was it a struggle? Assess it.
It's just as important to learn from the good days as it is from the bad ones. That is how you continue to grow.
Now, go and have a super day. Smile, be happy you are here, and enjoy the process. Racing is your opportunity to shine and allow yourself to express your months of hard work.
Episode Timestamps
0:00-08:27 Introduction and Squaddie Update - Purple Patch Napa Camp -May 18-22. We have TWO open spots. If you are one of the two to take the final spots, you'll be able to join a day early for a live bike class at Studio One in San Francisco, Coach Mike will deliver a personal assessment around strength and mobility, and you and the other guest will join Matt for a private luncheon.
Register for our Napa Camp
Register and watch our webinar replay on race day fueling and hydration with Andy Blow, CEO, and Founder of Precision Fuel and Hydration
Charging towards race day and have questions? Book a consult with one of our Purple Patch coaches
08:45-11:00 Word of the Week - “Comfort” - What should you look for in a running shoe?
11:15- The Meat and Potatoes - Dust the Rust Off - Your Guide for a Successful Return to Racing
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Purple Patch Training Camps - Education, Skills, Community
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
The last two years have been turbulent and full of forced change. What was normal, suddenly wasn’t and, whether we liked it or not, almost all of us had to evolve and change. We also know that by listening to these podcasts and following Purple Patch, you want to thrive and amplify your performance in your health, work, and life - all while getting faster. It sounds too good to be true, but is it?
At Purple Patch, we think not.
We are your tent-peg in the perpetual storm of change; a grounding of structured training that has helped many stabilize and maintain a path of health, perspective, and progression.
How? Through Tri Squad. Today, Matt revisits the history of Tri Squad, The Why Behind the Programming, and, of course, the results.
- The Outcomes - both across athletic results, as well as energy, confidence, balance, and presence
- What is Tri Squad trying to solve and achieve for the time-starved athlete?
- What does Tri Squad offer, and what role does the Purple Patch team play?
By answering these questions, we could begin to design dynamic programming. We knew what we wanted to achieve and solve - and for WHO. We also could appreciate the key elements and strengths that we could bring to the table.
This provided CLARITY around the program and that is how the Tri Squad principles started to emerge.
- The program must be highly flexible (or dynamic as we say) and achievable for even the busiest athletes.
- It is important to empower the athlete to become autonomous within a network of support.
- Athletes must be a part of a like-minded community but also secure in the fact they are on the right journey for them.
- Education and real coaching must be central to the program for success.
- The program is designed for longevity and long-term performance.
The sporting results are great, but the life outcomes are the biggest stories. You don’t have the be chasing qualifications or podiums to draw these biggest benefits. You just have to show up and do your part.
Rest assured, we'll deliver the right training and education with the tools for you to integrate into life.
Your role? Commit to the journey and embrace the bigger picture. Don’t quit when things get tough. Remember - life and performance is not linear and isn’t easy, but it is essential if you want to thrive. Join us.
Episode Timestamps
0:00-04:45 Squaddie Update - Purple Patch Napa Camp -May 18-22. We have TWO open spots. If you are one of the two to take the final spots, you'll be able to join a day early for a live bike class at Studio One in San Francisco, Coach Mike will deliver a personal assessment around strength and mobility, and you and the other guest will join Matt for a private luncheon.
Register for our Napa Camp
Fueling and Hydration for Optimal Performance - March 17th, 10a PT
09:45-11:15 Word of the Week - Double Down
11:15-The Meat and Potatoes - Tri Squad - Bringing Athletes to Life and Life to Athletes
Join Squad and receive a complimentary coaching consult from one of our Purple Patch coaches
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Purple Patch Training Camps - Education, Skills, Community
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Welcome to a special "Ask Matt Anything" addition of the Purple Patch Podcast. Matt answers your voicemails and emails on all topics related to training and performance.
In this first installment, Matt answers your questions related to:
- Best Practices on Heat Acclimation for Hot Races
- What to Expect When You Transition from Road Bike to TT Bike
- The Minimum Amount of Running to Be a Successful Triathlete
- Running on Variable Terrain
- When to Build in a Complete Rest Day
Not only does Matt answer the questions, but in true Purple Patch education-style, he explains the why behind his advice so that you understand and can best apply it to your toolkit of performance.
Episode Timestamps
0:00-02:05 Welcome and Episode Introduction
02:15-The Meat and Potatoes
02:20 -Question 1 from Kevin: Is there a minimum amount of running you can do to be a successful triathlete?
11:45 - Question 2 from Corinne: Should I be forcing myself to take a rest day, especially if I'm fatigued?
18:30 - Question 3 from Andres: What changes should I expect in the transition from a road bike to a new TT (time-trial) bike?
28:30 - Question 4 from Jim: If you have a course similar to say St. George with lots of rollers, how should I approach my run strategy, especially when cresting the hills?
38:05 - Question 5 from Cherie: Should I add in some heat-induced trainer rides to prepare my body for hot racing?
- Ask Matt Anything! Head to the Podcast Page at PurplePatchFitness.com/podcast and leave a concise question for Matt. Tell us your name, where you're from, and ask your question. We'll get to as many as we can in future episodes.
Purple Patch and Episode Resources
Episode Page
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Blog Post - An IRON Mindset for Work and Life
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Purple Patch Training Camps - Education, Skills, Community
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
They say sport is a metaphor for life, so today we apply those lessons of IRONMAN athletes to build a pathway for predictable performance in work and in life.
Realize, you don’t need to be an athlete – or even an IRONMAN – to draw the lessons and strategies to apply to your own life. If you want to show up, excel, and thrive, then this is for you. The best IRONMAN athletes develop an IRON MINDSET, but so does anyone chasing high sustainable performance individually or across teams.
Today, we build your toolbox of success and lean into an IRON Mindset. You'll discover:
- The Definition of an IRON Mindset?
"A way of being and doing that enhances their performance predictability and sets them up to be highly adaptable in all areas of life, remain focused, and resistant to fragility."
- The Inescapable Truths about High Performance
There is no easy option. The fragile will wilt and the uncommitted will fall away. But, before you panic, if you remain in the game, carve out consistency, and refuse to falter when adversity does strike, you will emerge. The result will be massively satisfying, and the most valuable aspect will be the lessons and experiences of the journey.
-
The Key Elements of an IRON Mindset
-
Defining Your Purpose
- Taking Assessment
- Define Your Focus and Craft Your Plan
- Patience
- Planning for Obstacles
The most successful folks in life are adaptable, especially in the IRONMAN journey. No matter how good your planning, expect the unexpected and realize that serious setbacks, distractions, and roadblocks are inevitable. They are going to happen.
Adopting an IRON Mindset isn’t some magical secret recipe that makes life and work performance easy, harmonious, and utopian. On the contrary, nothing worthwhile comes without commitment, hard work, and challenge.
This is not about perfection. Developing an IRON Mindset is about creating sustainable performance across work and life.
Episode Timestamps
0:00-01:35 Welcome and Episode Introduction
01:35-06:05 Squaddie Update
- The Results are In and Purple Patch athletes are improving their platforms of health with Inside Tracker - and you can too! Use code PURPLEPATCHPRO20 for 20% in the Inside Tracker Store.
- Ask Matt Anything! Head to the Podcast Page at PurplePatchFitness.com/podcast and leave a concise question for Matt. Tell us your name, where you're from, and ask your question. We'll get to as many as we can in future episodes.
6:05-8:35 Word of the Week: Good
8:45 Develop an IRON Mindset in Work and Life
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
Blog Post - An IRON Mindset for Work and Life
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Purple Patch Training Camps - Education, Skills, Community
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Matt welcomes Cardiologist, Brian Keeffe MD, to discuss heart health. During the episode, they discuss the surprising prevalence of heart issues and potential concerns among the athletic population.
Many athletes assume they are “heart-healthy” because they train, but this may not always be the case. Don’t leave your heart health to hope and assumptions.
This conversation will shed light on considerations, tests, and contributing factors of heart disease.
Topics include:
- Why athletes should even care about heart health?
(24:48) “People who do lifelong exercise can still develop the clogging of the arteries - atherosclerosis.” * What factors should we consider before launching into high levels of training? * What are some things a Cardiologist can uncover in tests and scans? * Arrhythmia - What is it? Warning signs?
(31:17) "Electrical systems become disorganized and you lose synchronicity.”
- What are the risks surrounding high cholesterol and lipid medications?
- When would you recommend a calcium scan and what will it show?
- Hypertension - What causes high blood pressure and what are the inherent dangers?
- Dr. Keeffe’s thoughts on wearable technology
- How important is it for people to connect to a cardiologist?
- What are insulin resistance and glucose intolerance?
“Diet and exercise are the best medications we have.”
Episode Timestamps
0:00-03:15 Welcome, Episode Introduction, and a word from our sponsor, Inside Tracker - use code PURPLEPATCHPRO25 for 25% in the InsideTracker Store.
05:05-07:35 Squaddie Update -Purple Patch Tri Squad Open House - March 1st at 5:00pm PT - Looking to amplify your training this season? Join the Purple Patch Tri Squad program manager for an in-depth tour of our world class triathlon training program to see how its training, education, community, and ultra-flexible structure work -- and how they can help you take your training and racing to the next level. There will be plenty of time for Q&A as well.
5:42-10:20 Word of the Week: How to Raise an Olympian - By Morgan Arritola
10:35 The Meat and Potatoes - How Healthy is Your Heart? A discussion with Dr. Brian Keeffe
About Dr. Brian Keefe
MyMarinHealth.org
Dr. Brian Keeffe is originally from Portland, Oregon. He has been practicing cardiovascular medicine in Marin County since 2004. Dr. Keeffe has special clinical interests in preventive cardiology, cardiac CT imaging, and the cardiovascular benefits of exercise.
Purple Patch Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Purple Patch Training Camps - Education, Skills, Community
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Matt welcomes author, speaker, coach, and podcaster, Brad Stulberg for Part 2 of their discussion around Stulberg's latest book, The Practice of Groundedness Topics include:
- Meeting yourself where you are and taking realistic action in that current space.
(14:20) "It’s hard to accept where you’re at, but if you don’t, you never grow because you’ll be starting on a fragile foundation that will break."
(16:15) “We all want to grow and be better. It’s compounded by the fact that the place where many people go to compare themselves is a bunch of airbrushed bullshit.”
- How to ingrain patience and love of the process to your children.
(17:45) “Do what you can to keep it fun and try to mold a growth and process mindset.”
- How to be a "good enough" parent.
(27:00) “The ‘good enough’ parent creates a holding space for the kid to develop and if the kid steps out of that space, nudges them back into it.”
- How to apply the 'good enough' principle to your own goals.
(27:30) “Adopting a ‘good enough’ approach to your own pursuits is, ‘How do I create the environment for me to thrive without holding too tightly and also without being too loose?"
- Insights on solo quest vs. leveraging community in any endeavor.
(24:15) “You might lose some specificity, but you gain so much more."
This is a conversation for anyone seeking sustainable and successful performance with a long-term healthy lens.
Episode Timestamps
0:00-03:10 Welcome, Episode Introduction, and a word from our sponsor, Inside Tracker - use code PURPLEPATCHPRO25 for 25% in the InsideTracker Store.
05:05-07:35 Squaddie Update - Ask Matt Anything! Head to the Podcast Page at PurplePatchFitness.com/podcast and leave a concise question for Matt. Tell us your name, where you're from, and ask your question. We'll get to as many as we can in future episodes.
7:35-11:45 Word of the Week: Iron Mindset
11:45 The Meat and Potatoes - A Coaches Conversation with Brad Stulberg on Patience, Community, and being "Good Enough"
Brad Stulberg Resources
Brad Stulberg's Website and Resources
Buy The Practice of Groundedness
The Growth Equation with Brad Stulberg and Steve Magness
Purple Patch Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Purple Patch Training Camps - Education, Skills, Community
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Matt welcomes author, speaker, coach, and podcaster, Brad Stulberg for a compelling discussion on the nuances of performance and potential pitfalls of "heroic individualism."
Stulberg's latest book, The Practice of Groundedness looks deeply at this character trait through many lenses.
(30:00) Heroic Individualism is the ongoing game of one-upsmanship against self and others where the goalpost is always 10 yards down the field, and you think you’ll eventually arrive and be content, but when you get there you realize you’re not.”
Questions they discuss include:
- How can you hold on a little more lightly without sacrificing performance?
(31:00) "If you truly feel confident and grounded where you are, that opens you up to perform more from a place of freedom and from a place of love."
- What are some of the pitfalls that have the potential to hold high-performers back?
- What is the relationship between grit and the courage to switch things up?
(34:20) “Grit is a really good tool for some circumstances, and switching is a really good tool for other circumstances. Wisdom is learning what tools to use when.”
- How can distraction benefit or hurt my performance?
- Why is rigid thinking so limiting?
- What are your thoughts on a "growth mindset?"
(39:25) “When you narrowly look at growth mindset as a finite game tool, it’s much less powerful than when you look at it as in infinite game tool."
- Why should patience be a practiced trait for success?
- How do I balance the tension of event chasing vs. embracing the journey?
This is a conversation for anyone seeking sustainable and successful performance with a long-term lens.
(31:45) "The point of our striving should be the striving itself. This is learning to live in the process instead of needing that outcome."
Heroic Individualism can certainly take a toll, but these lessons in groundedness will feed your soul and create a healthier, more sustainable model for success.
Episode Timestamps
0:00-03:10 Welcome, Episode Introduction, and a word from our sponsor, Inside Tracker - use code PURPLEPATCHPRO25 for 25% in the InsideTracker Store.
03:10-07:45 Squaddie Update - Ask Matt Anything! Head to the Podcast Page at PurplePatchFitness.com/podcast and leave a concise question for Matt. Tell us your name, where you're from, and ask your question. We'll get to as many as we can in future episodes.
07:45 The Meat and Potatoes - A Coaches Conversation on Performance, Patience, Passion and Remaining Grounded
Brad Stulberg Resources
Brad Stulberg's Website and Resources
Buy The Practice of Groundedness
The Growth Equation with Brad Stulberg and Steve Magness
Purple Patch Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Purple Patch Training Camps - Education, Skills, Community
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Purple Patch Swim Analysis
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Athletes will get hit with illness. It is a part of the fabric of the journey of performance.
(16:50) "In fact, the truth is, a smart coach will plan for sickness and injuries, no different than a contingency plan when you're making a budget."
But how do you emerge from being under the weather in an effective way that will provide minimal downtime?
Coach Matt Dixon provides that framework and counsel on managing sickness and emerging back to full-steam ahead. There are no gimmicks, no magic potions, and no quick fixes; just a practical guide to managing and emerging through sickness as a performance enthusiast.
First of all, it's important to do your best to prevent major illness from happening by nailing the basics - prioritizing cleanliness, emphasizing good sleep, plenty of hydration, solid nutrition, and managing life stressors.
(20:10) "The accumulation of too much stress is going to leave your body with lower defenses."
(25:54) "When sickness arises, you ability to positively adapt to a training schedule is - unarguably - severely limited or even eliminated."
Knowing this, your goal is to return to the mission as quickly as possible, with minimal interruption. You can't ignore it and plow on because 'that’s what your plan said.' Remember, life is not a spreadsheet. You must adapt and navigate because,
(28:34)“The key to success is the consistency of effective training.”
Returning from illness requires patience, pragmatism, and logic, but it also requires a little guidance. In this episode, you'll learn:
- Depending on the type of symptoms (head vs. chest congestion), when is it ok to train?
- How long should I rest and do nothing?
- What is the timeline to return to training?
- How long should I wait to "hit it hard" and get back on plan?
- Should I try to make up for lost time?
- What about supplements and vitamins?
If you want to avoid, reduce risk, and defend against illness, start building those healthy habits and an approach that creates physical resilience and a long-term platform of health.
Episode Timestamps
0:00-02:42 Welcome, Episode Introduction, and a word from our sponsor, Inside Tracker - use code PURPLEPATCHPRO25 for 25% in the InsideTracker Store.
02:45-07:45 Squaddie Update - Questions about Training Camps small group camps. For more information, email us at info@purplepatchfitness.com
09:50-16:20 Word of the Week - Characters - Introducing - our cast of characters that help bring our live video coaching to life
16:30 The Meat and Potatoes - Navigate Out of Illness and Get Back to Training
Episode Resources
Leave a Voicemail Message for Matt and Ask Him Your Burning Questions
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Purple Patch Training Camps - Education, Skills, Community
Purple Patch Swim Analysis
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
As you trudge through the winter months, you may be navigating short days, dark mornings, and extreme cold weather as you build your 2022 Season of Performance. Don't let the winter doldrums kill your training mojo. Matt creates a blueprint to optimize any cold-weather training you may do outdoors, as well as tips to maximize the equipment you have inside that can assist you and become valuable training tools.
You'll learn:
- How to dress appropriately for outdoor training
- Which winter sports allow for adequate cross-training and adaptation to your favorite warm-weather activities
- The importance of continued fueling and hydration even in the cold weather
- The best types of nutrition to use when training outside
- The purpose of training outdoors - What should you seek in your outdoor training and what workouts are best during this time of year?
If you're taking most of your training indoors during the winter months, you'll learn:
- The value of making strength training a top priority
- Benefits of cycling and running indoors
- Sample workouts and training sessions that are best utilized on an indoor trainer or treadmill
- How to avoid monotony and form fatigue
- The benefit of leaning into video-based coaching and community
If you head outside, dress for it, have fun, stay fueled, and embrace the varied training opportunity. Then, gain highly specific intervals and strength work with the shorter sessions you execute indoors.
Both make up a balanced performance recipe that will lead you to your best performance in sport or life.
Episode Timestamps
0:00-02:22 Welcome, Episode Introduction, and a word from our sponsor, Inside Tracker - use code PURPLEPATCHPRO25 for 25% in the InsideTracker Store.
02:22-08:30 Squaddie Update - Run and Bike Squad are launching and it's not too late to hop on the interest list. Visit PurplePatchFitness.com
08:45-11:40 Word of the Week - Body Clock - prepare your body for a great night of sleep
11:55-41:30 The Meat and Potatoes - Maximize Your Cold Weather Training
41:30 The Peter Minute - He's BACK!
Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Bike and Run Squad Launching in January 2022. Email info@purplepatchfitness.com for information, or hop on the preview lists below.
Visit purplepatchfitness.com for information on Bike and Run Squad
Purple Patch Swim Analysis
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
You head off to a beautiful destination with bike, wetsuit, and running shoes packed and ready to go where you will spend multiple days in a lush destination without the distraction of work, family, and other life priorities. You are officially immersed in solid training with days and nights filled with multisport activity, food, and camaraderie. Are you at a classic training camp, or are you having a training experience? Should you return from a camp feeling accomplished, but completely exhausted and overcooked? In fact, What should you look for coming out of this week and how can you judge whether it was a "success" or not?
Today, Matt outlines your pathway to a successful training camp experience - one that leaves you feeling invigorated and sets you up for a successful season. He discusses:
- The difference between a training camp and a training experience or getaway with some buddies
- The value of a camp and why you should consider attending one to support your training
- Five components of a successful training camp
- How to judge the success of the camp, especially as you navigate through your season
A training camp doesn't guarantee or produce magic results. It is the successful application of the lessons you learn and implement that produce that magic.
Educate and execute.
Then come home and implement.
That is your pathway to training camp success.
Episode Timestamps
0:00-02:58 Welcome, Episode Introduction, and a word from our sponsor, Inside Tracker - use code PURPLEPATCHPRO25 for 25% in the InsideTracker Store.
02:58-06:55 Squaddie Update - Run and Bike Squad are launching and it's not too late to hop on the interest list. Visit PurplePatchFitness.com
06:55-15:47 Word of the Week - Vaccine Part Deux
15:55 The Meat and Potatoes - Five Components of a Successful Training Camp Experience
Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Bike and Run Squad Launching in January 2022. Email info@purplepatchfitness.com for information, or hop on the preview lists below.
Bike Squad Interest List
Run Squad Interest List
Purple Patch Swim Analysis
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
If you are a ‘repeat offender’ with running niggles and injuries... If you are frustrated with a plateau of results... Or, if perhaps you are simply intimidated by running and believe it just isn’t a sport for you, then today’s show can change everything - for the good.
Matt outlines a clear path to demystify and rewrite your approach to run training that will reduce injury risk, amplify the fun, and forge a path to the results you want.
In order to rewrite the narrative around run training, Matt first describes the challenges of the single-sport approach to running, including:
- High-risk of injury
- Limited levers to pull if you are sidelined
- It is tough to nail the BEST value training sessions
As a result, many runners slug through their miles with poor form, ever-increasing cost, a miserable attitude, higher trauma, and greater injury risk. No wonder folks become disenchanted and lose confidence in the process.
Part two of the episode outline the solution - A Reimagined Multisport Approach to Running:
- The four components of a successful multisport approach to running
- Keys to putting the four components into action
Be warned: To embrace and adopt this approach will require bravery and the courage to do it differently than the books, go against the grain of common perceptions, and even against the well-meaning voices of your more experienced friends who are likely to poo-poo the approach.
This isn’t a quick hit. It is going to take patience, but you will improve, enjoy the journey more, and be in a better position to stay healthy.
Let’s do it, team.
Episode Resources:
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Bike and Run Squad Launching in January 2022. Email info@purplepatchfitness.com for information, or hop on the preview lists below.
Bike Squad Interest List
Run Squad Interest List
Purple Patch Swim Analysis
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Fitness. Is. Broken.
Way to start off the new year on a high note, right?
It's true, though, and most of us are acutely aware. We are frustrated, challenged, and confused with how best to pursue fitness, performance, and a platform of health.
You can ignore the fitness nuts and health gurus - you know the ones – that post the promoted wonderful life that they capture while failing to actually live it? Yeah, those folks.
Today's episode will set you up with a solid pathway to success and rewrite the script on how to improve with no quick fixes, voodoo supplements, or fad diets.
Matt discusses:
- What is wrong with the health and fitness market?
- Why the evangelism and short-term strategies of the fitness industries are actually making us more unhealthy
- What you need and want, perhaps without realizing, in your journey to health, energy, and improvement
- The KEY components of what every successful performance/fitness and health program needs for success.
When you understand and employ the key components of a successful performer, you won’t create a quick fix and you likely won’t be in a "before and after" picture for 6 -week abs.
But you WILL have:
- A much better chance of enjoying yourself with a commitment to life
- A sense of logic, control, understanding around your performance journey
- More predictable and stable energy
Most importantly, you will stick with it and you will thrive.
Episode Timestamps
0:00-04:20 Welcome, Episode Introduction, and a word from our sponsor, Inside Tracker - use code PURPLEPATCHPRO25 for 25% in the InsideTracker Store.
04:25-08:40 Squaddie Update - Train with Purple Patch in 2022 - Run and Bike Squad Launch in January 2021. Learn more below.
08:40-14:20 Word of the Week - 200 - We've hit the 200 episode mark! Thanks to all of the listeners for following, rating, and sharing the show
14:30 Fitness is Broken
Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Bike and Run Squad Launching in January 2022. Email info@purplepatchfitness.com for information, or hop on the preview lists below.
Bike Squad Interest List
Run Squad Interest List
Purple Patch Swim Analysis
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
As we round out the year, Matt takes time to reflect on the biggest performance lessons we've learned in 2021 that you'll be able to carry into your 2022 season planning.
It's also a chance to share how Purple Patch will continue to apply these lessons to expand and enhance our programming and global community.
Matt's Biggest Performance Lessons include:
- Athletes benefit greatly from mixing it up
- Accountability and Community are vital
- Human connection and real coaching interaction amplify your performance
- Embrace the journey
- Know your North Star - your "why"
- Do the right thing
2021 can certainly be labeled a year of emergence as we started on a quest to return to normal as best as we possibly could. While we're certainly not out of the woods, we hope you'll be able to use these lessons and apply them to your own performance journey in work, sport, and life.
0:00-02:30 Welcome, Episode Introduction, and a word from our sponsor, Inside Tracker - use code PURPLEPATCHPRO25 for 25% in the InsideTracker Store.
02:30-06:50 Squaddie Update - Run and Bike Squad Launch in January 2022
06:50-10:30 Word of the Week - Daddy Long Legs
10:30 Performance Lessons in 2021
Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Bike and Run Squad Launching in January 2022. Email info@purplepatchfitness.com for information, or hop on the preview lists below.
Bike Squad Interest List
Run Squad Interest List
Purple Patch Swim Analysis
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Successful athletes and performance enthusiasts tend to be intrinsically motivated and the hard work, such as tough training sessions, big miles, or breakthrough days provides instant gratification and validation.
It is a massive reward to complete a tough training camp. It feels good to produce your best running splits. You get energized from accomplishing something you may believe improbable. It is why we often say ‘Hard work is the easy thing.' Of course, it's not easy, but it is the thing that creates an appreciation of progress, improvement, and confidence-building.
So where does recovery fit in, especially if we don't get that feeling of "instant gratification?" Most of us understand the role and importance of recovery, but few are really good at embracing it. In fact, most driven athletes don’t even like it because it doesn't always breed confidence - at least in the short term.
Today, Matt outlines the importance of recovery and why, believe it or not, REST IS ACTION.
- What is the role of recovery in your training? What does rest actually accomplish?
- Why is recovery a long-term investment in your performance?
- How should you incorporate active rest in your training, especially now in the post-season/holiday break?
- And, when and how should you re-engage with regular structure?
Pulling back from hard work and integrating some easy days is not easy. It is even tougher when you see or hear about your peers or competition out there working hard while you, as they say, laze about.
Rest is action. It isn’t passive, lazy, or simply designed to recharge the batteries. It takes big-picture planning, pragmatism, and a commitment to the longer-term journey. THIS is why it takes courage.
0:00-03:38 Welcome, Episode Introduction, and a word from our sponsor, Inside Tracker - use code PURPLEPATCHPRO25 for 25% in the InsideTracker Store.
03:38-08:30 Squaddie Update - Exclusive Run Squad and Bike Squad Launching in January to first 50 athletes. Email info@purplepatchfitness.com to get on the list to be the first to find out when it opens.
08:30-10:40 Word of the Week - Us
10:50 The Meat and Potatoes - Rest is Action
Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Bike and Run Squad Launching in January 2022. Email info@purplepatchfitness.com for questions, or hop on the interest lists below:
Bike Squad Interest List
Run Squad Interest List
Purple Patch Swim Analysis
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
IRONMAN.
Perhaps you have done one already but would love to do better. Maybe you are inspired to give it a crack, but not really sure if you are up to the task, or perhaps you are thinking, "I could never do that with my hectic life schedule."
Today's episode will:
- Break down the myths and perceptions that often send time-starved hopefuls down the wrong path of their IRONMAN journey
- Outline a method to ensure that a successful journey to IRONMAN doesn’t equal obsession, fatigue, and destruction of the other important parts of life.
- Help build a framework of training to prepare you to be successful, but also improve your health, performance across other parts of life, and enable you to actually ENJOY the journey.
It is a fact. IRONMAN is a personal challenge that requires great commitment, logistical considerations, and training. Your journey will include plenty of obstacles, adversity, and setbacks, BUT it doesn't have to come at the expense of every other aspect of your life. In fact, IRONMAN training can enhance your life if done properly.
Today, Matt outlines how.
0:00-02:35 Welcome, Episode Introduction, and a word from our sponsor, Inside Tracker - use code PURPLEPATCHPRO25 for 25% in the InsideTracker Store.
02:35-06:50 Squaddie Update - Live and Video on Demand Coaching and Purple Patch Swim Analysis
06:50-10:30 Word of the Week - Dena
10:30 IRONMAN in a Time-Starved Life
Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 25% off their services with code: PURPLEPATCHPRO25
The Definitive Guide to Your First IRONMAN - Purple Patch Blog
Purple Patch Swim Analysis
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
This week features a conversation with Dr. Gil Blander. Dr. Blander is an expert in nutrition, biomarker analytics, athletic performance, biochemistry, and aging research.
Gil is also the Founder and CSO of InsideTracker, a personalized health and performance analytics company created by a team of scientists, physicians, nutritionists, and exercise physiologists from MIT, Harvard, and Tufts University.
Today Matt and Dr. Blander discuss aging, supplements that actually help performance, homeopathy, extending your lifespan, and how to stave off cognitive decline.
They deliver insights and information to help you understand your body, apply focus, and move towards an optimized life by focusing on what matters.
And, just like a deck of cards, you may be dealt a certain hand, but you can always play them well.
Episode Resources
This episode is sponsored by our new collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Matt Dixon presents his annual gift-guide episode, a diverse list of ideas for holiday gifts all anchored in performance. Every one of these ideas is delivered after personal experience with Matt and the Purple Patch team, and we think they'll provide some inspiration for you and that favorite fitness enthusiast on your list.
This holiday season, the best gifts are personal—and there’s nothing more personal than the gift of good health, so let's get into it!
Inside Tracker - The Ultimate Plan
Whether your loved one runs, bikes, hikes, plays sports, or simply wants to improve their wellness, InsideTracker is the most personalized way to make sure their body stays in it for the long haul.
This Black Friday, save $200 on InsideTracker’s Ultimate Plan—the most comprehensive way to get personalized insight into their body’s wellbeing. Purple Patch podcast listeners also get a free InnerAge Assessment.
InsideTracker’s personalized nutrition and performance system provides the most detailed analysis of their biomarker data from blood, DNA, lifestyle, and fitness tracking. InsideTracker gives them the power to live a healthier, longer life through concrete, personalized action plans consisting of proven, science-backed recommendations.
So starting November 24th, head to InsideTracker.com/purplepatchpodcast to save $200 on InsideTracker’s Ultimate Plan and get a free InnerAge — or use code PURPLEPATCHGIFT at checkout - to give the gift of personalized health.
The Rested Child: Why Your Tired, Wired, or Irritable Child May Have a Sleep Disorder--and How to Help
A simply wonderful book, and a worthwhile read if you are a parent -- or plan to be one. The lack of sleep and poor sleep quality is incredibly damaging for child performance and development, and neurologist and friend of Purple Patch, Dr. Chris Winter, has created a wonderfully accessible guide in his new book.
FatMap - Discover, Plant, Track and Share Your Outdoor Adventures
A wonderful GPS mapping app that never gets you lost and allows amazing review and other mapping features. Plus, it seamlessly syncs to Garmin, Strava, and other training platforms.
New Wave Swim Buoy
Top-notch visibility and safety for open water swimming.
Purple Patch Swim Analysis
This in-depth remote swim coaching process will identify the inefficiencies in your stroke and find their unique root causes. You’ll also get direct guidance on specific actions to address those inefficiencies to improve your swim performance.
The Purple Patch swim analysis experience is different from other online swim analysis services. Here, you will receive direct, actionable feedback in four distinct areas critical to improving your swim. This feedback is targeted to your specific underlying inefficiencies and areas for improvement and gives you actionable feedback that’s easy to implement.
Salomon Sense Pro 5 Running Vest
Matt's favorite running vest tested on the rugged trails of Oregon and Montana with quick and easy access to storage and hydration.
Outbound Lights for Your Bike
Opens up visibility on the trails with smooth falloff all around the bike to aid peripheral vision (the beam should fall off, not the biker).
Purple Patch Training Camp
YOU asked and we are ramping up our 2022 camps. Hawaii, Napa, South Carolina, Marin, East Coast or St. George, Utah - 2022 is full of very special training and education escapes for all levels. If you would like to gift for a camp you have two options:
Head to the CAMP PAGE and choose the best camp option, or, ideally, reach out to us for a credit of the athletes' choice. We will send you a lovely digital gift card with a code for your performance-minded friend or family member to apply to a camp that fits your desire and schedule. Email us at info@purplepatchfitness.com or visit the CAMP PAGE.
Annual Purple Patch Squad Membership
Give the ultimate gift of performance! You can make a one-time up-front payment that will help a special one excel in their sporting endeavor. Reach out for details, but you will be sending your bestie on a performance journey! Education, a community of like-minded athletes, full video coaching, and a program that integrated into life. Email us at info@purplepatchfitness.com or visit the SQUAD page on the website for details.
Additional Purple Patch Resources:
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn More about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Matt welcomes Dr. Chris Winter back to answer your questions about the importance and performance-enhancing effects of good SLEEP.
If you think quality sleep has no bearing on your performance in life or sport, think again. "Doing Well" and simply "Being Able to Do" are two different things. Both Matt and Dr. Winter want you to do well and that is why they dig into your questions today, including:
- His opinion on sleep trackers and wearables
- Advice for those who are paralyzed by the trackers and data
- Are there wearables that are more or less accurate than others? How do I discern the best product on the market?
- When should I alter or cancel a workout after a night of poor sleep?
- How do I know when I need to get a new mattress?
- How do I return to sleep after middle-of-the-night disruption?
- What is the best timing of meals and hydration before I go to sleep? I hate getting up to pee!
- What tactics can women in perimenopause use to help sleep?
- How do I manage high work/life stress and anxiety at night?
- Are naps or periods of rest each day a good thing, even for professionals?
0:00-01:45 Welcome and Episode Introduction
01:45-7:40 Squaddie Update and a word from our sponsor, Inside Tracker
7:50 The Meat and Potatoes - Dr. Chris Winter answers your sleep questions
About Dr. Chris Winter
Dubbed "The Sleep Whisperer" by Arianna Huffington, Dr. Winter has been involved in the field of sleep medicine for twenty-five years. A fully board-certified neurologist and double board-certified sleep specialist, Dr. Winter has been helping individuals sleep better through his private clinic, group consultations, work with professional athletes, and dynamic media presence. His first book, The Sleep Solution: Why Your Sleep Is Broken and How To Fix It has received high praise both in the United States and internationally as a fresh and effective approach to a growing problem.
Episode Resources
This episode is sponsored by our new collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Episode 194 Webpage
Charlottsville Neurology and Sleep Center
The Rested Child - by Dr. Chris Winter
The Sleep Solution - by Dr. Chris Winter
Episode 8 Purple Patch Podcast with Dr. Chris Winter
Episode 193 Purple Patch Podcast with Dr. Chris Winter
Dial in YOUR Fueling with Purple Patch Comprehensive Nutrition Programming
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Matt welcomes Dr. Chris Winter back to the podcast to revisit our most potent performance enhancer, the secret to fitness improvement, heightened focus and clarity, better resilience and immune system, and a promise to the enhancement of your overall health.
Today, Matt and Dr. Winter present your ultimate guide to sleep and help unpack the mystery of sleep. Key takeaways:
- His role as a Neurologist and Sleep Scientist - to improve your confidence and reliability of sleep
- Tools in his toolbox to help patients - behavior change, medications, C-Pap, etc.
- The Physiology of Sleep - What's happening to our body and brain when we sleep?
- The detrimental effects on our body and brain when we rob ourselves of adequate sleep
- Positive yields when you improve your sleep
- Why you shouldn't judge success by the number of hours you sleep
- What are some of the common sleep mistakes?
- Dr. Winter's recommendations and an action plan on sleep hygiene
0:00-04:00 Welcome and Episode Introduction
03:40-10:20 Squaddie Update and a word from our sponsor, Inside Tracker - "So You Want to Do Your First IRONMAN" - Live webinar with Matt Dixon
10:20-12:15 Word of the Week - Strength
12:30 The Meat and Potatoes - A Discussion on Sleep with Dr. Chris Winter
About Dr. Chris Winter
Dubbed "The Sleep Whisperer" by Arianna Huffington, Dr. Winter has been involved in the field of sleep medicine for twenty-five years. A fully board-certified neurologist and double board-certified sleep specialist, Dr. Winter has been helping individuals sleep better through his private clinic, group consultations, work with professional athletes, and dynamic media presence. His first book, The Sleep Solution: Why Your Sleep Is Broken and How To Fix It has received high praise both in the United States and internationally as a fresh and effective approach to a growing problem.
Episode Resources
This episode is sponsored by our new collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Charlottesville Neurology and Sleep Center
The Rested Child - by Dr. Chris Winter
The Sleep Solution - by Dr. Chris Winter
Episode 8 Purple Patch Podcast with Dr. Chris Winter
So, You Want to Do An IRONMAN? Live with Matt Dixon - November 16th at 5:00pm PST
Dial-in YOUR Fueling with Purple Patch Comprehensive Nutrition Programming
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Matt takes a week off to pay tribute to his late Mother, Mary Owen.
It is her influence that inspired him and his family's love of the outdoors, swimming, and, ultimately, coaching.
What do you want to do with your life? Who or what is most important to you? Who are the folks that you want to keep in touch with?
Don't let them go.
Learn More About Purple Patch Fitness, Training, and Education
Matt welcomes Coach Mike Olzinksi back to the podcast to discuss heavy strength training for both fitness enthusiasts and endurance athletes. This deep dive into heavy lifting will answer commonly asked questions and dispel myths around lifting, especially as it pertains to endurance athletes.
They answer:
- Why should you incorporate heavy lifts into your strength sessions and what are the benefits of lifting heavy?
- Who should lift heavy? Is anyone off-limits here?
- What exactly does it mean to "lift heavy?"
- Where and how does it fit into your schedule?
- What type of heavy strength training should you do?
- What are a few of the fundamental heavy lifts endurance athletes and fitness enthusiasts should incorporate?
In addition to the many benefits of incorporating some heavy lifting into your weekly schedule (think postural strength, ability to produce more power, reduction of overuse injuries, and better body composition), Matt and Mike also take on the many myths around heavy lifting.
Will you bulk up too much? Will you get slower?
You'll find out in this pragmatic discussion around lifting heavy in the off-season.
0:00-04:00 Welcome and Episode Introduction
04:00-06:00 Squaddie Update - "So You Want to Do Your First IRONMAN" - Live webinar with Matt Dixon
06:15 Meat and Potatoes with Mike Olzinski - Why Every Endurance Athlete Should Be Lifting Heavy
Episode Resources
This episode is sponsored by our new collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Download our Free Guide to Great Deadlift Form
So, You Want to Do An IRONMAN? Live with Matt Dixon - November 16th at 5:00pm PST
Dial in YOUR Fueling with Purple Patch Comprehensive Nutrition Programming
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
In Part 3 of the Purple Patch series on performance nutrition, Matt Dixon, along with leading performance nutritionist, Scott Tindal, lift the veil on nutrition and fueling with nutrition case studies around real-life Purple Patch athletes.
The goal for all? To frame a smarter common-sense approach to nutrition and fueling in order to build a long-term platform of health and resilience.
This final case study is centered around the elite amateur triathlete, Andy Williams. Like many triathletes, Andy is seeking top-level performance in all areas of his life, with his primary goal being an IRONMAN World Championship qualification.
His first few attempts had been disastrous, but all-too-common for many multisport athletes. He's gone from GI distress from overconsumption to bonking because of underconsumption. Like many, prior to working with Purple Patch and FuelIn, Andy didn't have a grasp on his eating and fueling habits. He didn't know his sweat rate, body composition, amount of fuel he should be taking in, and what types of food he should prioritize around training and racing.
This led to confusion and paralysis, dangerous experimentation, frustration, and poor results relative to training potential.
With the guidance of Scott and Matt, Andy developed strategies around:
- His Baseline numbers - knowing exactly where he was starting from and where he needed to be
- Repeated testing and nutrition practice in stressful training situations to mimic hard race conditions
- Hot Water Immersion and/or Sauna protocols for heat acclimation
- Better organization and specificity around his eating and nutrient timing for energy management, hunger control, and body composition.
In this discovery process, Andy upskilled his knowledge, felt empowered and confident during races, and achieved his goal of qualifying for both the 70.3 and IRONMAN World Championships.
This work included no voodoo science, no magic elixirs, and no secrets. As you'll hear, the only requirements were a massive desire to learn, organization around habits, and repetitively applying that knowledge.
0:00-04:05 Welcome and Episode Introduction
04:06-07:40 Squaddie Update - Upcoming Events include a Discussion with Inside Tracker, a Live IRONMAN Florida Course Overview, and a public webinar on the topic, "So You Want to Do Your First IRONMAN." All are encouraged to register at the links below
07:45-11:40 Word of the Week - "Strong" - Join Matt on his Strength Journey
11:45 Meat and Potatoes with Scott Tindal - Andy Williams and the Elite Amateur Triathlete
Episode Resources
This episode is sponsored by our new collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Building Your Platform of Health - A Discussion with Inside Tracker - October 21st at 3:00 pm PST
IRONMAN Florida - Course Overview and Insights - October 26th at 5:00 pm PST
So, You Want to Do An IRONMAN? Live with Matt Dixon - November 16th at 5:00 pm PST
Dial-in YOUR Fueling with Purple Patch Comprehensive Nutrition Programming
FuelIn Programming
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
As you shift away from the demands of racing in 2021, it is the prime time to focus on improving your weaknesses.
Why Now? This is time because overall training stress is much lower and you’re not under a burden to chase fitness for races.
Coach Matt Dixon (with a little help from his silent sidekick, Barry) discusses converting your weaknesses to strengths and turning your liabilities into performance improvements in 2022 and beyond.
In this episode, he centers his advice around three commonly identified weaknesses:
- Being Constantly Prone to Injury and Niggles
- Adult-Onset Swimming Weakness and Fears
- Running Weakness
Remember, addressing any of your weaknesses takes courage as well as a long-term lens on your performance.
Episode Resources
This episode is sponsored by our new collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Building your Platform of Health: A Discussion with InsideTracker - October 21st at 3:00pm PST
IRONMAN Florida: Free LIVE Course Overview and Insights with Matt Dixon - October 26th at 5:00pm PST
So You Want to Do An IRONMAN - Live with Matt Dixon - November 9th at 5:00pm PST
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
In Part 2 of the Purple Patch series on performance nutrition, Matt Dixon, along with leading performance nutritionist, Scott Tindal, lift the veil on nutrition and fueling with nutrition case studies around real-life Purple Patch athletes.
The goal? To frame a smarter common-sense approach to nutrition in order to build a long-term platform of health and resilience.
This case study is centered around Purple Patch athlete, Pat Romano. Pat is the CEO of Chargepoint and a dedicated husband and father. He has been a consistent high-performing Purple Patch athlete for over 10 years.
The mission with Pat is simple: How can we help him still excel in sports performance as he starts heading towards his late 50s? And, how can he continue to thrive in energy and health to enable him to be the best leader and father he can be?
Matt and Pat developed strategies around:
- Endurance Programming around getting stronger and faster
- Doubling Down on Strength and Conditioning work
- Emphasis and Recommitment on Nutrition and Fueling - Are there any stones unturned in his approach to nutrition?
Today, Matt and Scott walk you through the discovery process, diagnosis, and strategies for Pat's success including his best-ever performance at Oregon 70.3.
0:00-07:30 Welcome and Episode Introduction
07:30-11:20 Squaddie Update - FREE LIVE Webinar with Matt Dixon and Inside Tracker
11:25-14:35 Word of the Week - "Remarkable"
14:45 Meat and Potatoes with Scott Tindal - Pat Romano
Episode Resources
This episode is sponsored by our new collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Building Your Platform of Health - A Discussion with Inside Tracker - October 21st at 3:00pm PST
Dial in YOUR Fueling with Purple Patch Comprehensive Nutrition Programming
Read Pat Romano's Full Athlete Case Study
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
What do you look for in a training program or group? What qualities will amplify your performance?
Of course, you want a smart and progressive training plan throughout the season, but at Purple Patch, we believe there is so much more than just a "beef stew" of workouts.
Matt and the team at Purple Patch want you to thrive in sport and life, develop great supporting habits around your training, and build a platform of accountability, feedback, and community.
So, what is Purple Patch doing to deliver on this mission? How are we planning to evolve? And, most importantly, how will you benefit from these additions?
Matt reveals what Purple Patch Fitness has planned over the coming year - how we're going to build on the massive success of 2021 and help athletes and fitness enthusiasts thrive, shine, and find great performance in sport and life.
We are evolving in three main areas:
- Help more people through Bike and Run Squad programming
- Better Measure Progress and Gains through Habit Creation with Inside Tracker
- Improve Coach and Community Connectivity via live coached workouts, athlete watch-parties, improved education tracks, swim analysis, and more.
Yes, it's a peek behind the curtain, but also a description of programming, tools, and inspiration to help you chart your own progress through the coming season.
As always, if you'd like to learn more or have a conversation about our community, reach out at info@purplepatchfitness.com.
0:00-03:40 Welcome and Episode Introduction
03:40-06:25 Who the Bleeding ‘Eck Are You - Cliff Merritt
06:25-10:15 Squaddie Update - Join Matt in a Commitment to Strength Training
10:20 Meat and Potatoes: Purple Patch Fitness- A Look into the Future of Comprehensive Training for Sport and Life
Episode Resources
This episode is sponsored by our new collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Gain Access to our Recent Webinar on Post-Season: The Secret To Your Best Year Ever
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Coming off of a successful IRONMAN 70.3 World Championships where 85 Purple Patch athletes qualified, Coach Matt Dixon looks back at this event and shares insights and athlete stories of goal setting, habit creation, community, resilience, and success.
He then outlines four components that are critical for you to achieve your success, especially if you, too, look to qualify at some point.
0:00-05:45 Welcome and Episode Introduction
5:45- 09:00 Squaddie Update - September 29th FREE LIVE Webinar with Matt Dixon - season planning questions, nail your off-season
09:05-12:39 Who the Bleeding ‘Eck Are You - Phillip Faulkner
14:45 Meat and Potatoes - So, You Want to Qualify for 70.3 Worlds?
Episode Resources
This episode is sponsored by our new collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
September 29th LIVE Q&A with Matt Dixon - Post-Season: The Secret To Your Best Year Ever
Phillip Faulkner's Team in Training Donation Facebook Page
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Matt revisits the popular subject of performance nutrition. Together, with leading performance nutritionist, Scott Tindal, they kick-start a miniseries of nutrition case studies around real-life Purple Patch athletes.
The goal? To frame a smarter common-sense approach to nutrition in order to build a long-term platform of health and resilience.
This first case study is centered around Purple Patch athlete, Ann Neir. Ann is a high-level executive and high-performing triathlete. She's also navigating the waters of perimenopause, which is having an effect on energy, training, and daily life activities.
In working on her nutrition with Scott Tindal, they hope to uncover and address deficiencies that may be prohibiting her from reaching potential in sport, work, and life. She, of course, wants to thrive in all areas and today Matt and Scott walk you through her discovery process, diagnosis, and strategies for success.
0:00-04:24 Welcome and Episode Introduction
04:24-06:20 Who the Bleeding ‘Eck Are You - James Harrington - 1st Overall at IRONMAN Wisconsin
06:22-10:45 Squaddie Update - September 29th FREE LIVE Webinar with Matt Dixon - season planning questions, nail your off-season
10:45 Meat and Potatoes with Scott Tindal - Ann Neir
Episode Resources
This episode is sponsored by our new collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
September 29th LIVE Q&A with Matt Dixon - Post-Season: The Secret To Your Best Year Ever
Episode Webpage
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Matt does some time-travel in this discussion with six-time IRONMAN World Champion, Mark Allen.
Together, they review the recent Collin's Cup race in Slovakia - the good, the bad, and the future of this excitin new format of racing. Mark was on the ground at the race as team captain for Team USA and provides his behind-the-scenes review of logistics, team selections, race day strategies, surprising outcomes, and the unexpected team camaraderie from the athletes.
Matt and Mark also look ahead to the upcoming IRONMAN 70.3 World Championship race in St. George, Utah on September 18th and answer your questions regarding:
- Mindset - How to approach this race compared to a "normal" non-championship event
- Pacing - How to run effectively, even if this is your weakest discipline
- Terrain management - Should you leave it all out there from the start?
- Shoe choice - What should you look for in a shoe
- Insights on how the race will unfold
- Athletes who stand to make a lasting imprint on this race
Finally, "the Grip" provides his thoughts on what it really takes to be world class. It's an unforgettable moment from the "Master of Mindset" himself and we know it will leave an indelible impression on anyone seeking world-class performance.
Who better to learn from than one of the true and humble legends?
Episode Resources
This episode is sponsored by our new collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 25% off their services with code: PURPLEPATCHPRO25
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Purple Patch Podcast - Episode 141 with Mark Allen
Mark Allen Website
Collin's Cup Website and Highlights
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
You're either progressing or regressing and, at Purple Patch, we want growth and evolution. We want you to continue to improve.
Today, Matt outlines the framework of building in a successful break after your season has been completed without going backward. These actionable steps will allow you to embrace downtime and back off your hard training, but keep moving forward in your performance journey.
What is the goal and quest of a postseason break? What are you hoping to achieve?
- You want some mental floss - break from heavy logistical and cognitive load
- Physical rejuvenation and systemic healing
- Capacity to enjoy other activities and go and do other stuff
- Lay a platform for the season ahead and prepare your body to absorb the hard work that is coming.
Now that you know the purpose of this break, Matt outlines exactly how to go about building in this time from approximately October-January. You'll learn:
- How long should the break last?
- What should your training load look like?
- How can I get over the fear of losing fitness?
- What elements should I focus on during this time?
The barometer of a time-starved athlete's success should be anchored around nailing an appropriate postseason over chasing weekly hours. What you do well NOW is the thing that will determine your opportunity to evolve, break out, and excel in the year ahead.
0:00-02:52 Introduction to Episode
02:52-05:30 Squaddie Update
- Join Matt for a free live webinar on IRONMAN 70.3 Worlds in St. George on September 8th - Register HERE
- IM 70.3 World’s LIVE update with Mark Allen - Stay Tuned for More Details!
- Visit the New Squad Page to Optimize Your Training Performance
5:45-8:20 Word of the Week - Evolve
8:30 The Meat and Potatoes: How to Take a Successful Break without Going Backwards
Episode Resources
Learn more about Purple Patch Strength Programming
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
A defining component of Purple Patch Fitness is our highly distinct methodology and approach that frames a way of thinking and performance in both sport and life.
Most think about Purple Patch as building a strong platform of health, and assisting time-starved athletes to thrive within limited training hours, and a strong focus on supporting habits, such as nutrition, strength, and sleep.
The good news? So many have bought into this approach via our coaching and education resources, but there are still many who struggle to apply the acquired knowledge across several area including:
Post-Workout Fueling - many recognize that proper fueling is part of the performance puzzle, but it’s one of the things people fall down on consistently.
Going Easy on the Easy Days - Inherently, we know this is a key to progression, but that logic is often overridden by fear and motivation for great success
Strength Training - Again, while many appreciate the value of strength training to overall performance, it is often the first pillar to drop in lieu of chasing more hours.
We inherently know what to do, but we still don't do it. The same holds true for what we label, Postseason Training.
Matt shares the story of one of his athletes, John, who inherently ends his season frustrated at his performance plateaus. He finishes in the Fall and turns his back on any structured training for months, only to come back at the start of the year with a sense of urgency to "catch up" - leading to niggles, burnout, overtraining, and, subsequently, his frustration.
He knows that he should maintain some structure and strategic consistency, but still doesn't do it. Is this you? Are you either all-in or all-out?
Today, Matt outlines groundwork on how to be proactive in your performance journey. Yes, you can dial back your load, but still maintain consistency, enjoy your training more, reduce your risk for injuries, and continue to improve your performance, all while being smart and proactive.
Applying this common-sense knowledge will allow so much more success because, as Maya Angelou said, "When you know better, you do better."
3:23-7:07 Who the Bleeding ‘Eck Are You? Marina Gelman
7:07-11:00 Squaddie Update:
- Collin’s Cup Race on Saturday, August 28th
- IM 70.3 World’s LIVE update with Mark Allen - Stay Tuned for More Details!
- Visit the New Squad Page to Optimize Your Training Performance
11:00-15:20 Word of the Week - Adaptability
15:34- The Meat and Potatoes: Applying the Knowledge!
Episode Resources
Collin's Cup Information - Saturday, August 28th
Learn more about Purple Patch Strength Programming
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
He's back and better than ever at Badwater 135.
Two years ago, Purple Patch athlete, Timothy Deer, completed his first Badwater 135 Ultra in just over 36 hours. This year, at age 56 and in some of the hottest historical race conditions, Deer finished again...faster, stronger, and healthier than ever. In fact, he was 11th overall, the first athlete 50+, and four hours faster than in 2019.
The Badwater 135 is billed as the most demanding and extreme running race offered anywhere on the planet because it takes athletes from Badwater Basin, Death Valley, which marks the lowest elevation in North America at 280’ below sea level, all the way to the Whitney Portal at 8,300’, the highest point in the contiguous United States.
Tim chats with his coach, Matt Dixon, about his goals for this year, his purpose, and his non-traditional race preparation for this arduous event. This episode is a masterclass on how to approach training with purpose in a time-starved life. Tim:
- Outlines a typical training week and, trust us, the schedule will surprise you
- Describes strategies and tactics he uses to avoid injury and burnout
- Stresses the importance of habit formation and organizational skills
- Emphasizes how strength training became his secret weapon and when it paid dividends during the course of the race
- Breaks down his race mile-by-mile including his pacing, nutrition, and shoe change strategy from start to finish
- Shares advice for older athletes and those who are afraid to set big, hairy, audacious goals
Ultimately, says Tim, "Get a schedule every day of your life that you can have fun, do things at work that make you proud, get your workouts in, and still get some rest. When you do, it becomes a habit."
Next up for Tim? The Leadville Trail 100 Run in August, IRONMAN World Championships in October, and the NY Marathon in November!
Dare we say that he's just getting started? Cheers to living with purpose and passion!
Episode Resources
August 2019 Purple Patch Podcast with Tim Deer
Badwater 135 Website and Results
Learn more about Purple Patch Strength Programming
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Squad High-Performance Training Program
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
If you’ve raced this year, we hope allowed yourself the joy of “dusting the rust off” and approaching your events with a mindset of celebration.
If you’re still building up to your first race, you’ll love this “best of” that encapsulates some of the earlier stand-alone episodes from earlier this year. In fact, we highly recommend you go back and listen in full to episodes 160-165. It was our ‘triathlon takeover series’ where we did a deep dive into each discipline as we all head back to the start line of the sport.
Episode 160: Dust the Rust Off
Episode 161: Solutions and Strategies for Triathlon Swim Success
Episode 162: Your Guide to Race Day Fueling and Hydration with Andy Blow of Precision Hydration
Episode 163: Dial in Your Bike Performance - Fit, Posture, Equipment and Strategies with IOG Bike Fit
Episode 164: A Triathlete’s Guide to Run Success
Episode 165: Nailing Your Race-Day Performance
Today, the "Meat and Potatoes" are actually more like dessert with some highlights taken from each of those episodes.
If you are feeling a little anxiety and fear about a return to racing, remember that it is normal and common. You are rusty, it has been a while, and the event feels bigger because of the gap from the last race. Acknowledge and even embrace the feeling. Why? Because It is your body priming you for performance.
Today, let’s prime the brain with some “best of segments” from our return to racing triathlon series:
Episode Timestamps
00:00-04:00 - Welcome and Introduction to the "Best of" Episode
04:00-23:35 Swimming: Undoubtedly, the swim leg of any triathlon elicits the most fear and anxiety. In this clip, coach John Stevens and Matt Dixon identify some of the common sources of anxiety and fear and then outline solutions and strategies to help alleviate some of the stress around this leg of the race.
24:50- 37:05 Cycling: It’s never a dull moment when Ivan O’Gorman and Chris Soden of IOG Bike Fit and Consulting pay a visit to the Purple Patch Podcast and in episode 163, Matt, Chris, and Ivan spent an hour of power on all things related to bike performance including - optimal fitting, posture, equipment,and pacing strategies. Their approach to consulting is driven by decades of experience with cycling and triathlon royalty. In this clip, they revisit aero. Is aero really everything in triathlon? Let’s find out what the guys at IOG have to say.
38:10-57:30 Running: Fitness is seldom a prohibitor on the run, so why does it often cause the most frustration? There are plenty of reasons your run can be derailed and, with that groundwork of understanding, Matt outlines the steps to run greatness and - spoiler alert - it doesn’t involve a carbon footplate in your shoe.
58:25-1:05:54 Mindset: - Finally, Matt ties it all together into "Nailing Your Race Day Performance." A successful return to racing is anchored around the mindset: This won't define me. There's nothing to lose. Nail the basics. Celebrate the return. In this clip, he explains why this is so vital to a successful return to racing.
Episode Resources
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Open Water Swim Warm-Up Referenced in Swim Segment
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
Matt is on holiday this week, so we're releasing a recent interview he did on “The Greg Bennett Show,” hosted by former Olympian and professional triathlete, Greg Bennett.
It was a perfect match as Matt and Greg share many of the same philosophies around high-performance sport and life.
In this episode, Matt:
- Shares his journey from collegiate swimmer to pro triathlete.
- Discusses the key lessons he learned during that time to become the great coach he is.
- Describes how he takes a holistic view of an individual when working with them, understanding their work and family life, what stressors do they have, and other non-negotiable obligations.
- Summarizes the four pillars of performance - Endurance, Functional Strength, Nutrition &Fueling, and Recovery.
- Dissects how to use data from wearables and why some people will be more comfortable with more data than others.
- Frames why fueling immediately after working out with protein and carbohydrates is so important.
Show Notes from The Greg Bennett Show
About Greg Bennett
Greg grew up in Sydney, Australia. With two competitive brothers and life spent outdoors, Triathlon was a natural fit for Greg. Although passionate about the sport it took almost a decade to reach the world stage.
By 25 years of age, Greg was winning international titles. By 30, Greg was winning the World series on multiple occasions and competing for Australia at the 2004 Olympics, where like Laura he also placed 4th.
Growing up Greg had a strong desire to become better, better than he was yesterday. His family was all driven goal setters who would sit down at the start of each year and write and share their goals. At the time this was a chore for a kid who wanted to be outside, but it was the template for the discipline and dedication to reach the highest level in sport and sustain it for almost three decades.
Greg raced over 500 international races and won over 100. His story of having a winning rate of less than 10% for the first half of his career and converting that rate to over 50% for the second half of his career is entertaining and inspiring and incredibly informative. Greg went on to win multiple World titles, the worlds largest prize purse wins, be awarded the International Triathlon Unions President trophy, be named one of the “Top 15 Triathletes of all time” (Inside Triathlon, 2011), “Top 25 Triathletes of all time” (Triathlete magazine, 2014) and “Triathlete of the year” on multiple occasions (Triathlete magazine).
Episode Resources
Bennett Endurance Website
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
We are thick into the 2021 race season and the most common questions we receive are always centered around hydration and fueling during training and racing. We’re proud to welcome back Precision Hydration founder, Andy Blow, to answer your questions.
Precision Hydration is, first and foremost, a hydration company, but they have recently expanded into new fueling products that include gels and a carb drink mix. Bars and chews are coming soon. Andy explains why the timing was right to expand their product line and how they were designed to keep your fueling strategy simple and effective.
Of course, Matt puts Andy on the hot seat to answer your questions:
- It is going to take me 13-14 hours for my IRONMAN. Do you really expect me to consume 4000+ calories worth of sugar in my race? I will become diabetic before T2. There must be some more pragmatic advice for the 11+ hour club?
- What is the glucose-fructose-other sugars ratio of the PH gels?
- I’ve heard women metabolize differently depending on the time in their cycle m/life- would Andy agree and any special considerations for how to practice when we have so many variables going on?
- I’d love to hear some advice on how to determine if hydration/salt deficiency is a contributor to cramps.
- Does Andy recommend a specific testing protocol to help identify how much salt and water we need to take in during different intensities or conditions?
- Does an athlete need to consume a certain amount of water with the new gels in order to maximize their effectiveness?
- The new drink mix contains maltodextrin. What are the advantages to maltodextrin as opposed to other sports drink mixes that rely on other carbohydrates?
- General recommendations for how much fluid to replace per hour?
- On the replacement fluid - does every bottle of replacement fluid need sodium?
Episode and Purple Patch Resources
Precision Hydration - use code: PURPLEPATCH_SQ93 for discount
Jen Sygo paper about female athlete carb needs: https://pubmed.ncbi.nlm.nih.gov/34015236/
Quick carb calculator direct link:
https://www.precisionhydration.com/eu/en/products/pf-30-gel/#thecarbcalculator
https://www.precisionhydration.com/performance-advice/nutrition/precision-hydration-fuel-mission-statement/
Does the type of carb matter? https://www.precisionhydration.com/performance-advice/nutrition/energy-product-carb-types-review/
Can you take more than 90g of carb per hour? https://www.precisionhydration.com/performance-advice/nutrition/athletes-more-than-90-grams-carbs-carbohydrates-per-hour/
PH sample pack (gels + drink mix): https://www.precisionhydration.com/eu/en/products/precision-fuel-sample-pack/
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Episode Web Page
Email info@purplepatchfitness.com with questions about triathlon training and strength programming. Let us know how we can help you amplify your potential.
If you are running a marathon, prepping for a hot triathlon, getting primed for IRONMAN or IRONMAN 70.3 summer racing, then this episode is for you.
Matt digs into performance readiness for HOT environments; more specifically, how to get heat adapted BEFORE your event.
After outlining some rules around heat adaptation, Matt defines two of the best protocols for heat adaptation before your event:
- Implementing a Safe and Effective Sauna Protocol
- Training in the Heat
Topics covered:
What's happening on the inside of our bodies when we get hot? It's all about our blood and Matt explains the three key roles of blood in successful performance.
What Happens to our Bodies and Mind When it Gets Hot? Why does it become so much more difficult to perform?
What are the Rules Around Heat Adaptation? - When should I begin, how long should the adaption process take, and when should I aim to stop prior to the race?
Performance in the heat is simply an additional challenge to overcome -- and the good news is that you CAN prepare and offset some of that challenge. It won't make the day easy and it won't turn hot into cold, but by preparing in advance, it will help you to better manage the hot conditions on the day.
Episode Timestamps
00:00-02:40 - Welcome and Introduction to the Episode
02:40-05:55 - Squaddie Update
- July 27th - LIVE Event with Matt Dixon: Setting up Performance in a Time-Starved Life
- Receive Recording on IRONMAN World Championship Success - email info@purplepatchfitness.com
06:00-09:20 - Word of the Week - Sunday Special
09:20 - The Meat and Potatoes - Beat the Heat - How to Get Heat Adapted BEFORE Your Event
Episode Resources
Learn more about Purple Patch Squad High-Performance Training Program
https://www.purplepatchfitness.com/squad
Learn more about Purple Patch Strength Programming
https://www.purplepatchfitness.com/strength-1
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
https://www.purplepatchfitness.com/upcomingevents
There is no easy way to deliver high performance in life, work, or sport. It requires a tremendous amount of hard work, but performance only arises when your hard work is supported by downtime, rejuvenation, and really positive habits to health and vibrancy.
Matt outlines the mental and physiological benefits of stepping away to facilitate mental and physical rejuvenation—the ultimate accelerant to excellence.
Why’s it so important to provide the mind and body space? How to Implement a successful break and recovery period The key aspects to getting it right so that you don’t regress
Guide to Rejuvenation includes advice around:
- How long should it last?
- When should you schedule a break?
- What should I do during the break?
- How to retain all of health and recovery promoting habits
- Developing the courage and resisting the panic button
- Finding gratitude in your rejuvenation
Moving forward is accelerated by stepping away, so embrace the space of a well-executed break.
Episode Timestamps
00:00-01:08 - Welcome and Introduction to the Episode
01:10-05:30 - Who the Bleeding 'Eck Are You? Giovanni Carriere
05:35-12:30 - Squaddie Update - What Has Made Purple Patch Succesful in 2021
12:30-15:55 - Word of the Week - Butterflies
16:00 - The Meat and Potatoes - Gimme a Break - Step Back to Accelerate
Episode Resources
Learn more about Purple Patch Squad High-Performance Training Program
https://www.purplepatchfitness.com/squad
Learn more about Purple Patch Strength Programming
https://www.purplepatchfitness.com/strength-1
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
https://www.purplepatchfitness.com/upcomingevents
You began the year with the best intentions, big ambition, and commitment to your BHAGS - your Big Hairy Audacious Goals.
Unfortunately, things haven’t gone quite as planned. You may be struggling or dealing with more adversity than you had anticipated. You may have fallen off the training wagon, or had a bad race result or two. It happens to the best of us because that’s what the performance journey is. It isn’t a rocket ship of progression, but how you respond to the adversity and those inevitable setbacks.
Rather than throwing in the towel (or throwing your bike off the nearest cliff), let’s focus on a mid-year reset. You may have struggled, or you might still be in the midst of a struggle, but we can course correct. The year is only half over and there is plenty of time to pause, reflect, and find those opportunities for growth in the back half of 2021.
19:00 Step 1: Reframe the challenge - pause and reflect. Come up a level and restructure
19:55 Step 2: Identify what worked well in your prior attempt? Did you develop good habits and a routine? Be kind to yourself.
20:33 Step 3: Where did you fall short? Where are the growth opportunities?
22:40 Step 4: Reframe the journey and roadmap the next steps
Most importantly, don’t forget to smile.
Embrace the journey and take the time to plot your next steps. 2021 is the year for great performance potential and there are many months to go so, let’s get out there and do it together.
Episode Timestamps
00:00-01:35 - Welcome and Introduction to the Episode
01:35-05:48 - Who the Bleeding 'Eck Are You? Ignacio Lopez
05:48-10:00 - Squaddie Update - Join our Global Squad Community
10:00-11:40 - Word of the Week - Thirst
06:35 - The Meat and Potatoes - Your Mid-Year Reset: How to Course Correct When Sh*t Hits the Fan
Episode Resources
Learn more about Purple Patch Squad High-Performance Training Program
https://www.purplepatchfitness.com/squad
Learn more about Purple Patch Strength Programming
https://www.purplepatchfitness.com/strength-1
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
https://www.purplepatchfitness.com/upcomingevents
Matt is on holiday this week, so we're releasing a recent interview he did on "The Changeable" podcast hosted by Social Psychologist, Dr. Amy Johnson.
Dr. Johnson was Matt's guest last week when they discussed our brain's tendency to "get in the way" and take things that happen to us personally - sabotaging success and happiness.
In this interview, Matt and Amy discuss failure, resilience, and the importance of being change-able.
They also talk about the equation performance = potential – interference, and how he takes the seriousness out of things to help his clients have their best possible performance.
Show Notes from Changeable Podcast
About Dr. Amy Johnson
Amy Johnson, PhD is a psychologist, coach, author, and speaker who shares a groundbreaking new approach that helps people find true, lasting freedom from unwanted habits via insight rather than willpower. She is author of Being Human (2013), and The Little Book of Big Change: The No-Willpower Approach to Breaking Any Habit (2016). In 2017 she opened The Little School of Big Change, an online school that has helped hundreds of people find freedom from anxiety and habits and live a more peaceful life.
Johnson has been a regularly featured expert on The Steve Harvey Show and Oprah.com, as well as in The Wall Street Journal and Self magazine. Learn more at www.DrAmyJohnson.com.
Episode Resources
Dr. Amy Johnson- Website and Information - https://dramyjohnson.com/
Learn more about Purple Patch Squad High-Performance Training Program - https://www.purplepatchfitness.com/squad
Learn more about Purple Patch Strength Programming - https://www.purplepatchfitness.com/strength-1
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events - https://www.purplepatchfitness.com/upcomingevents
The Purple Patch Podcast is all about performance in sport, but also in broader life. We work with people who are seeking to improve and evolve their relationships or behavior patterns, ideally for the better.
Our guest today is Social Psychologist and Coach, Dr. Amy Johnson. She, too, helps people who are seeking to improve their lives, mostly around freedom from and anxiety and unwanted habits. She also hosts a podcast called, “Changeable.”
Today, Matt and Amy discuss the parallels and similarities of their work and clients.
- The Ways We View Change and How to Navigate Change and Adversity
- Why We View Certain Actions in our Life as Pass/Fail and How to Release that Tension
- How to Build a Healthy Relationship with Failure
- Why our Brains Seemingly Keep Getting in the Way of Performance
The goal? Both Matt and Dr. Johnson assist their clients in developing a mindset to not take the thoughts that fill our brains quite so personally. As Dr. Johnson says, “Your brain gets in the way because it loves you. It’s trying to protect you, but you don’t have to worry about every thought that passes your way. The less we do, the more we bounce back to find everything you’re looking for.”
About Dr. Amy Johnson
Amy Johnson, PhD is a psychologist, coach, author, and speaker who shares a groundbreaking new approach that helps people find true, lasting freedom from unwanted habits via insight rather than willpower. She is author of Being Human (2013), and The Little Book of Big Change: The No-Willpower Approach to Breaking Any Habit (2016). In 2017 she opened The Little School of Big Change, an online school that has helped hundreds of people find freedom from anxiety and habits and live a more peaceful life.
Johnson has been a regularly featured expert on The Steve Harvey Show and Oprah.com, as well as in The Wall Street Journal and Self magazine. Learn more at www.DrAmyJohnson.com.
Episode Timestamps
00:00-02:25 - Welcome and Introduction to the Episode
02:25-07:25 Squaddie Update - Join our Global Squad Community
07:25-12:00 Word of the Week - Santa Barbara Triathlon
12:05 - The Meat and Potatoes - Dr. Amy Johnson - Your Brain is Always Trying to Protect You
Episode Resources
Santa Barbara Triathlon - https://santabarbaratriathlon.com/
Dr. Amy Johnson- Website and Information - https://dramyjohnson.com/
Learn more about Purple Patch Squad High-Performance Training Program - https://www.purplepatchfitness.com/squad
Learn more about Purple Patch Strength Programming - https://www.purplepatchfitness.com/strength-1
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events - https://www.purplepatchfitness.com/upcomingevents
Matt welcomes longtime Purple Patch athlete, Lars Tandrup, back to the podcast.
In 2018, Lars and his wife lost everything in the Santa Rosa fires. He was left, quite literally, with only his pajamas - and even those were on fire as he escaped through acres of flames to safety.
A few months after this tragedy, Lars came on the podcast to discuss how he hoped to emerge from this adversity. He sought purpose, clarity, and a fresh start with gratitude.
Now, almost three years later, Lars returns.
What actually happened in the aftermath? How did he do? How has his perspective changed, and how has he used adversity to help others, especially in a year when we've all faced the unthinkable?
Lars did, in fact, set his lens forward and developed key elements for an arsenal of performance that he continues to share often in work presentations. This toolbox is paramount to his personal health and has certainly been a catalyst to growth for those he works with on a daily basis.
What Are A Few of the Lessons He Carries With Him?
- Finding Purpose in Tragedy - Helping others by sharing your experience, being a lighthouse for those in need.
- Embracing Adversity as Opportunity - What can you learn from adapting to stress? Is this a chance to grow and learn? Adversity is not unique, but your response is critical to your path ahead.
- Developing Tools to Help Deal with Adversity - Learning to react to stress in a more productive way, getting to the root cause of problems, controlling negative self-talk
Ultimately, says Lars, living the Purple Patch Pillars of Performance have helped him emerge stronger from this tragedy, and the integrated training, recovery, nutrition, and strength have provided him with the confidence and fortitude to help others.
And, when you help others, you use adversity as an opportunity for good.
Episode Timestamps
00:00-03:15 - Welcome and Introduction to the Episode
03:15-06:25 Squaddie Update - Join our Global Squad Community
06:35 - The Meat and Potatoes - Lars Tandrup on Setting the Lens Ahead Through Adversity
Episode Resources
Learn more about Purple Patch Squad High-Performance Training Program
https://www.purplepatchfitness.com/squad
Learn more about Purple Patch Strength Programming
https://www.purplepatchfitness.com/strength-1
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
https://www.purplepatchfitness.com/upcomingevents
You need support and guidance in your endeavors. You go and find an expert or coach who can help. And just like that...like magic dust...The results flow. Is it really that simple? No.It isn’t.
Ironically, so many folks just don’t know how to be coached. There is an important perspective, mindset, and action that can enable a coaching relationship to flounder or flourish. When you get that right, THEN the positive results will flow.
How can you optimize your relationship with leaders, mentors, and coaches in any endeavor so that you can develop, grow, and thrive? Through stories and case studies, Matt outlines advice on how to be coached effectively.
Key Takeaways:
- Case Study 1 - Athlete, Susan: A strong runner and rider, but refuses to implement a regualr strength regime.
- Case Study 2- Athlete, Heather: Commitment to be coached and follow the program through. She provides feedback and is engaged in the journey.
- Case Study 3- Athlete, John: Wants to go pro. Does he have the patience to play the long-game?
- Case Study 4- Lessons from the Pros. What can we learn form the pros about effective coaching relationships?
- Matt's six tips on how to be coached effectively
Episode Timestamps
00:00-01:50 - Welcome and Introduction to the Episode
01:50-08:00 Who the Bleeding 'Eck Are You - Ed Croucher and Liam Bradley
08:10-10:30 - Word of the Week - COMMITMENT
10:50 - The Meat and Potatoes - A Coach's Perspective on How to Be Coached Effectively - Case studies and tips
Episode Resources
Learn more about Purple Patch Squad High-Performance Training Program
https://www.purplepatchfitness.com/squad
Learn more about Purple Patch Strength Programming
https://www.purplepatchfitness.com/strength-1
Receive a Playback of the Fall Racing Webinar - email: info@purplepatchfitness.com
If you care about performance, if you want to understand the mechanics of training, if you’re invested in optimizing your training returns to yield the best adaptations, then this episode is assuredly for you.
Matt Dixon welcomes a conversation with Exercise Physiologist, Dr. Stephen Seiler, a living legend in the world of Sports Science and Training Methodology.
After unpacking Dr. Seiler's background and journey to becoming the preeminent Sports Scientist, they dig right in on a variety of topics and myths related to performance.
- The premise behind his polarized approach to training
- Season planning and how it is the most important thing an athlete can do, but with a caveat that sometimes planning is futile
- Dialing in the prescription of training and the mistakes athletes and coaches make when drawing up the training recipe
- Dr. Seiler's definition of stress and why our body's ability to perform diminishes in stress
- Finding Control in Calm and Chaos
- His Trinity of Training Perspectives
- Quick hits on: gadgets, tools, metrics, fasting, machine learning, AI
According to Dr. Stephen Seiler, "No Pain, No Gain" is B.S. and we appreciate his decades of research that has led to the following conclusion:
Biology is not the same as building a garage on the side of your house. It's just not that simple and the training blueprint must be adaptable. Success, even at the elite level, is mostly about consistency, making small adjustments, and creating sustainable intensity over long periods of time. It's not about pain, suffering, and brutality. Instead, it's about enjoyment, persistence, and patience.
Episode Timestamps
00:40-07:30 - Welcome and Intro to Dr. Stephen Seiler
07:30-1:23:20 - Interview with Dr. Stephen Seiler
Episode Resources
Learn more about Purple Patch Squad High-Performance Training Program
https://www.purplepatchfitness.com/squad
Learn more about Purple Patch Strength Programming
https://www.purplepatchfitness.com/strength-1
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events
https://www.purplepatchfitness.com/upcomingevents
This week in the United States, it's Memorial Day Weekend, where we take a moment to reflect and honor those who have served in the military. Today, we celebrate by welcoming long-time Purple Patch coach and veteran, Sean Garick.
Sean didn't get into coaching simply by being an endurance athlete-turned-coach. His background is something entirely different. He's an aerospace engineer, a longtime United States Marine Corps fighter pilot, and he was a test pilot with over 2300 flight hours. He has a background that is eclectic, strong, and steeped in intentional focus and performance.
What can we learn about endurance sports from this Marine Corps vet? Plenty. This conversation digs into Sean's journey as a Marine and how mentorship is vital, both with the mentors that he had, as well as his role as a teacher and mentor in the Marine Corps and now as a coach.
Matt and Sean also explore various words that are synonymous with success in the military, but also across success in any aspect of life. Words like: discipline, commitment, team, focusing on the controllables, and everything else that you might imagine around success.
Sean is, in many ways, an inspiration to the entire team of coaches and athletes. He certainly provides a unique perspective on collaboration, trust, and remaining calm under pressure.
Thank you for your service, Sean, and thanks for your invaluable role as a Purple Patch coach.
Episode Timestamps
02:40-08:05 - Who the Bleeding 'Eck Are You - Athlete Spotlight: Mike Olzinski
08:05-10:00 - Word of the Week - Connect
10:15-1:04:00 - Interview with Sean Garick
Episode Resources
Learn more about Purple Patch Squad High-Performance Training Program https://www.purplepatchfitness.com/squad
Learn more about Purple Patch Strength Programming https://www.purplepatchfitness.com/strength-1
Stay Up-to-Date with Purple Patch News and Events
Purple Patch Upcoming Webinars and Events https://www.purplepatchfitness.com/upcomingevents
In this special episode, Matt speaks with a living legend in the sport of triathlon - Greg Bennett. Not only is Greg one of the best triathletes in the world, but he has also successfully transitioned to a business owner as a corporate coach, speaker and podcaster.
This conversation paints a wonderful illustration of a successful athlete transitioning to build a business, all with a wealth of perspective on everything related to high-level performance and resilience.
Matt digs into Greg’s background and journey as a young athlete, including the role of his family and parents in his pursuit of excellence. Believe it or not, Bennett’s triathlon career started at age 15 and spanned over 30 years, almost unheard of in the competitive and dynamic world of multisport.
This decades-long journey garnered Greg a trophy-room full of accolades including two International Triathlon Union World Series titles, three Australian National titles in 1998, 1999, 2000 (long course), two Oceania titles in 1998 and 1999, one Triathlon World Championship, six World Cup titles, as well as being ranked world number one triathlete in 2002 and 2003. Bennett qualified for the Australian Olympic team at Athens, 2004 and Beijing, 2008 Summer Olympics.
Many key takeaways emerge throughout this candid conversation between these two top-level coaches and athletes:
-What lessons and advice does Bennett have for endurance athletes along their journey?
-How difficult was his transition away from professional racing
-How does he remain grounded these days balancing a business and family?
-How does he view his new identity?
-What is the role and importance of coaching across both sport and life?
-How does his athletic mindset and racing career benefit him in business?
Finally, both Matt and Greg share their own personal tips for world-class performance in a special moment you won’t want to miss.
Striving to achieve success and longevity in all areas of your life...that's the epitome of embracing the journey.
Episode Resources
Greg Bennett Website and Resources https://www.bennettendurance.com
Purple Patch Website and Coaching Resources - https://www.purplepatchfitness.com/
It was inevitable. After a full calendar of racing was canceled in 2020, we knew that 2021 was going to be the year of deferrals and stacked event calendars. And now, here we are in the midst of the training season for this upcoming cluster of races that all feel important to you. You did invest the money and emotional energy into these races, after all, and you rightfully expect a positive return.
But, how do you plan to train for these clustered races? There are few off-the-shelf training plans that guide you through this scenario. The textbooks and magazines don’t give you much solid perspective, and many coaches stumble and get confused. Unfortunately, as a result, many athletes pinball through the season, going back and forth to events, layering fatigue, and not performing their best at any of these events.
The confusion stops now, thanks to Matt’s Top 10 Tips for Success on Back-to-Back Racing, or the ol’ Dirty Dixon Double. Learn how to go into each race feeling fit-n’-fresh ready to commit to a strong performance both physically and emotionally.
Avoid arriving at your first race fatigued.
Don’t forget your supporting habits.
In most cases, train for race one, then use THAT fitness to carry you through the races following.
Cement a mantra in your mind: Recover -- Maintain -- Sharpen.
Nail immediate recovery.
Performance metrics are not useful between races, except to highlight fatigue.
Maintain strength.
Employ the BIG BANG TRICK.
Commit to your performance in every race.
If in doubt between the races, do less.
Sounds simple, yes? We know you’re anxious to dive into the details and encourage you to do so during the episode. We also encourage you to sign up for our upcoming webinars, including a deeper dive into Fall racing with Matt! Details are below.
Episode Timestamps
1:55 Who the Bleeding Eck are you? Featuring Jesse Thomas
5:50 Squaddie Update featuring upcoming course previews and live sessions with Matt Dixon on Fall Racing
10:35 Word of the Week - Go for It
13:25 The Meat and Potatoes - Top Tops on Back-to-Back Races
Episode and Purple Patch Resources
May 11th, 5:00pm PST - IRONMAN Tulsa Course Overview -- REGISTER: Free Tulsa Course Overview
May 11th, 5:00pm PST - IRONMAN 70.3 Chattanooga -- REGISTER: Free Chattanooga 70.3 Course Overview
Get the inside scoop on these upcoming races from Purple Patch Head Coach, Matt Dixon. These are a must-attend, and always include time for open Q&A.
May 25th, 5pm PST - Roadmap to Your Best IRONMAN This Fall and Open Q&A with Matt Dixon REGISTER: FREE Race Your Best IRONMAN This Fall
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Join the Purple Patch Performance Academy
Now that restrictions are lifting and we're emerging from the fog of Covid-19, you may be deciding to take on a challenge - to TRAIN for something. It's your time to embrace the journey and go on a charge to challenge yourself, to stay consistent, and to achieve big hairy audacious goals.
Today, Matt strips it all down to the fundamentals, to reground you, reset the mindset, and course correct in case you have strayed. This episode is a timely and important reminder of how to find performance in your time-starved life, no matter if you're embarking on your first 5k, family rafting trip, hike across the Grand Canyon, European bike tour, or a journey through IRONMAN training.
Successful training means understanding and implementing key ingredients of your recipe:
- How to Set Yourself Up for Success - being clear about your purpose, knowing where you are starting from, aligning your team of allies, and understanding how to integrate the training into your life without letting it dominate.
- How to Build Your Plan Around Effective Training - Training is, after all, a targeted and specific stress applied to the body, in which you can achieve POSITIVE adaptations. How do you go about doing this? How do you know when and how to apply the right type of stress? You have to understand how to layout your week and prioritize key training sessions.
- How to Work Your Plan Through Life's Chaos and Unpredictability. That is performance development in the context of life.
Working these steps will not only help you achieve your performance goals, but complete them with vibrancy, consistency, and good health. It isn’t about chasing outcomes, it is about NAILING THE JOURNEY.
Episode and Purple Patch Resources
May 11th, 5:00pm PST - IRONMAN Tulsa Course Overview -- REGISTER: Free Tulsa Course Overview
May 11th, 5:00pm PST - IRONMAN 70.3 Chattanooga -- REGISTER: Free Chattanooga 70.3 Course Overview
Get the inside scoop on these upcoming races from Purple Patch Head Coach, Matt Dixon. These are a must-attend, and always include time for open Q&A.
May 25th, 5pm PST - Roadmap to Your Best IRONMAN This Fall and Open Q&A with Matt Dixon REGISTER: FREE Race Your Best IRONMAN This Fall
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Join the Purple Patch Performance Academy
Subscribe to the Purple Patch Podcast:
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Spotify
Amazon Music
Today, Matt provides his insight on successful race day execution. It is a Dixon deep dive into all of the elements to ensure you are able to meet your trained potential with race day performance.
It is normal and common for you to feel a little anxiety, even fear, when you return to racing. You are rusty, it has been a while, and the event feels bigger because of the gap from the last race. Acknowledge and even embrace the feeling. Why? Because what you are feeling is NORMAL. It is your body priming, and your brain cannot answer the question as to whether you are ready to have a breakout performance. There is no need to suppress the feelings, or pretend they are not real, but you can decide how you interact and respond with these feelings. Remember this mantra:
This won't define me. There's nothing to lose. Nail the basics. Celebrate the return.
Once this mindset is established, you can then shift into race execution mode. Matt walks through each discipline and provides his insight on how to get organized, plan ahead, and work your plan including:
- Planning and packing ahead of the race to avoid unnecessary stress
- Making sure bike and equipment are secured and tested
- Smart pacing advice for the swim, bike, and run
- Remaining flexible to work the plan
No matter what happens, on the day, never forget your mission: to get from the start line to the finish line as fast as possible across all three disciplines. You might face challenges, adversity, and obstacles, but if you remain on task and focused on the mission, no matter what happens, you can be proud. You can solve those challenges, grow from the experiences, and provide the greatest yield for what the day presents.
Episode and Purple Patch Resources
Learn more about Purple Patch Squad High-Performance Training Program
Purchase Matt’s Latest Book, The Fast-Track Triathlete
Learn more about Purple Patch Strength Programming
Learn more about Purple Patch Customized 1:1 Coaching
Join the Purple Patch Performance Academy
Subscribe to the Purple Patch Podcast:
Apple Podcasts
Spotify
Amazon Music
The Purple Patch Podcast Triathlon Takeover strides towards the finish line this week where Matt takes you through all you need to know to help facilitate hitting your potential on the run - including shoe choice, nutrition, terrain, and even walking your way to your fastest run performance. It is a triathlete’s guide to run success.
You come out of T2 and all you need to do is run to the finish. What could go wrong? Well, apparently, a lot.
The run is the most common discipline for your race to unravel. Across the three pieces of the triathlon puzzle, the run sees the greatest discrepancy between performance expectations and reality.
Athletes struggle here and they don’t need to. Today’s show is all about optimizing your run performance. But before you reach for your flats and add more miles to your schedule, take heed. In order to reach your potential you must first understand two important things:
- Why is the run such a challenge in triathlon racing? It’s presumably the simplest of the three disciplines, but often the one that poses the most threat to race performance.
- What are the many things that can go wrong in the run leg of a race? Many times athletes assume it’s a simple lack of fitness, but this is rarely the case. There are plenty of reasons your run can be derailed and Matt unpacks each one.
With this groundwork of understanding, Matt then delivers the steps to run greatness.
A successful run off the bike is not mythical or magical. It doesn’t require a carbon plate in your shoe. There isn’t some secret sauce that drives you into the stratosphere, and it’s rarely the result of digging yourself into more and more training. A successful run performance is mostly about - NAILING THE BASICS and avoiding the mistakes and causes that lead to the dismantling of performance potential in the first place.
Commit to this mission and never let it go. If you do this, you will finish with deep pride and a chance to learn and grow. You will be able to stand tall and grow as an athlete and human and you will be an athlete that gets to say, “I nailed my run performance.”
Episode and Purple Patch Resources
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Join the Purple Patch Performance Academy
The Purple Patch Podcast Triathlon Takeover rolls on this week with an hour of power on all things related to bike performance and race-day execution. Optimum bike fit, posture, equipment, and pacing strategies are all covered in this episode that features two of the best in the industry, Ivan O'Gorman and Chris Soden of IOG Bike Fit and Consulting.
As you'll hear, IOG's approach to consulting is informed by research, while their recommendations are driven by years of experience. Put simply - they will help you as an athlete not only ride faster, but also run faster off the bike.
Topics and questions covered include:
- Is aero everything for every athlete?
- What do you look for in a virtual or in-person bike fit?
- How much time should athletes allow before races to make significant bike fit changes?
- Why is power different on the road vs. an indoor trainer?
- Why is power different on a road bike vs. time-trial bike?
- When is it best to come out of aero? Is there a speed or hill grade?
- What is normal vs. abnormal discomfort on a bike?
- What type of aerobars are the best?
- Where should I put my nutrition?
- What tire pressure should I run on my race wheels?
This episode won't drown you in numbers and science, but it will improve your race preparation and confidence no matter your ability or skill level.
About Ivan O'Gorman
Ivan regularly works with recreational cyclists and triathletes of all levels, as well as WorldTour professionals and Olympians. As a seven-time IRONMAN World Championship finisher and two-time LT 100 MTB finisher, Ivan has significant first-hand knowledge of the many factors athletes must consider to maximize results.
About Chris Soden
Chris has spent over 25 years in the cycling industry, and specializes in custom and high-end bike sales and fittings. He has an extensive background as a professional bike fitter and industry consultant. At IOG Chris specializes in bike fitting, bike fit education, and industry consulting with a business optimization focus.
Episode and Purple Patch Resources
Book a Bike Fit and Consult with IOG Bike Fit
Learn more about Purple Patch Squad High-Performance Training Program
Learn more about Purple Patch Strength Programming
Join the Purple Patch Performance Academy
Learn More Aout Ivan and Chris at IOG
Bicycle Rolling Resistance - Dedicated to providng the most detailed information about bicycling tires
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The Purple Patch Podcast ‘Triathlon Takeover’ continues with a step-by-step guide to race day fueling and hydration with Sports Scientist and Precision Hydration Co-Founder, Andy Blow.
Matt and Andy identify and explain the three levers of race fueling –
- Fluids (water)
- Electrolytes
- Calories/carbohydrates
Then, they outline your race day fueling prescription depending on race intensity, distance, and race conditions.
Andy’s biggest piece of advice – “Don’t look over the fence. There are always good reasons why you shouldn’t follow the herd when it comes to YOUR fueling strategy.” We are here to explain why!
You’ll receive expert guidance and recommendations around:
- Meal Planning - what to eat and what to avoid during race week, the day before, and the morning of your event
- Fueling and suggested approaches during each discipline of the triathlon, including T1, the bike, and the run
- Knowing your nutrition and hydration ranges and what conditions can affect those numbers
This discussion takes the complexity out of the ‘fourth discipline’ of triathlon that so often overwhelms and confuses athletes. This is your year of performance. Don’t let hydration and fueling hold you back!
Andy Blow Bio:
Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration, and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre.
An elite-level triathlete in his younger days, Andy has finished in the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra World title.
It was Andy's own struggles with cramp and hydration that led to him specializing in electrolyte replenishment and founding Precision Hydration.
Andy is a leading figure in the world of sports hydration and has worked alongside Dr. Raj Jutley, as well as other top sports scientists, to co-author a number of studies and books.
Episode and Purple Patch Resources
Precision Hydration - use code: PURPLEPATCH_SQ93 for discount
How to Measure Your Sweat Rate to Improve Your Hydration Strategy - Precision Hydration Blog
Learn More about Squad High-Performance Training Program
Join the Purple Patch Strength Programming
Join the Purple Patch Performance Academy
Register for the Purple Patch St. George Webinar
Email info@purplepatchfitness.com with questions about triathlon training and strength programming.
The swim leg of any triathlon is one that elicits stress and fear. You’re entering into murky water with the blinding sun in your eyes. There are choppy waves that are seemingly predestined to make their way into your lungs. All the while, you’re getting very physical with hundreds of your closest friends. Swim anxiety is real, especially in open water swimming.
Today, Coach Matt Dixon and Coach John Stevens diffuse some of the stress around triathlon swimming and frame strategies to help you approach the swim more effectively.
In this deep dive on triathlon swimming, they will:
- Help Establish a Positive Mindset Around Swimming
- Benefits of Swim Band Training
- Identify Common Sources of Anxiety and Fear
- Outline Solutions and Strategies Around Many of Those Sources of Fear and Anxiety Around Swimming
The goal of this episode is to help you build confidence and become empowered when approaching the triathlon swim. Regardless of whether you are a multisport veteran or a complete newbie, we hope to help you develop a toolkit to help alleviate some of the open water swim anxiety that is prevalent at triathlons, IRONMANS, and multisport events.
This is your year of performance and Purple Patch is here to help!
John Stevens comes to Purple Patch with a wealth of athletic and coaching experience. His background is rich in swimming, progressing through high-level high school swimming and then venturing on to become the captain of the University of Miami swim team. John began coaching, first as an assistant in Tucson, AZ, and then two years as an assistant coach at Florida International University. John moved home to Maine in 2010 and coached high school swimming for three years. It was there that he transitioned to competing in triathlons and the emerging sport of SwimRun, with a notable result in 2018 where he and his partner won the San Juan Islands SwimRun, beating out Lance Armstrong and Simon Whitfield. John also won the Ödyssey SwimRun Casco Bay three years in a row. While coaching and developing multi-sport and endurance athletes, John has expanded his reach into both race director roles, as well as leading positions in triathlon and multi-sport camps.
Time Stamps on Episode Segments:
00:00-03:10 Intro to Episode - Get Rid of Your Swim Fears
03:10-10:06 Who the Bleeding Heck Are You? How Intentional Walk Breaks Lead to Faster Race Performance
10:08-15:00 Squaddie Update
15:00-20:00 Word of the Week - Change - Pave a New Path with the Opportunities Ahead
20:15 Meat and Potatoes - Alleviating Swim Anxiety
Episode and Purple Patch Resources
Register for the Purple Patch St. George Webinar
Join the Purple Patch Strength Programming
Join the Purple Patch Performance Academy
Purple Patch Open Water Swim Warm-Up
Email info@purplepatchfitness.com with questions about triathlon training and strength programming.
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Celebrate Good Times, C'mon!
Fasten your seat belts, folks. It is time to get back to racing and over the course of the next several weeks, the podcast is executing a "triathlon takeover" - focusing on everything you'll need to implement a successful return to racing after our extended hiatus.
Today's episode lays the groundwork to arm you with the knowledge, mindset, and tactics for a confident experience. Matt outlines:
- Expectations - How should you prioritize your expectations for this first race? The likelihood is that it has been a while since your last race, and if it is your first time then well -- it’s your first time. In either scenario, it is always unclear how your body will respond to the unique situation and stressors of racing. But, this does not mean that things are destined to go poorly. Not at all. Matt explains 'the why'...
- Mindset - Instead of trying to over-analyze and come up with solutions for things that don’t need to be solved before the event, take on a mindset of excited curiosity. Your first race should be a celebration -- even mixed with a little gratitude...Gratitude for your health, your opportunity, and the signal of our world beginning to transition back to a version of normal.
- Practical Tips and 'Must-Dos' - A little bonus material on how to train leading up to the race, tactical race planning, and a few logistic reminders since it has been a while for all of us!
It's time to dust the rust off and have some fun in 2021!
Episode and Purple Patch Resources
Purplepatchfitness.com/fastcoursetraining
Purple Patch Podcast - Episode on Strength Training with Mike Olzinski
Join the Purple Patch Strength Programming
Join the Purple Patch Performance Academy
Email info@purplepatchfitness.com with questions about triathlon training and strength programming.
Purple Patch Podcast Page
Obsession.
It isn't an easy topic, but it's an important one and Matt explores this fine line between a healthy commitment to performance vs. an unhealthy obsession in today's episode that sets the backdrop of future episodes.
Remember, the pursuit and excellence in your sporting goals aren't the only measures of success. We define success as nailing that part, but by pursuing these goals, you also improve your health, increase your effectiveness at work, and are equipped to show up to friends and family as the best version of yourself possible.
So, to lead listeners in the subject, Matt focuses the discussion around four key phrases:
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Performance within Context
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Embrace the Journey
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Nail the Basics
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No One Gives a Sh*t
Using these four sayings as a guide and framework, we believe you can stabilize your relationship with the pursuit of excellence, and still become the best version of yourself within the context of life.
The four key sayings also endorse a high work ethic, great commitment, and the requirement to do a lot of things right, but they can also guard against falling into a paralyzing mindset that shackles growth and performance within the context of your life.
This is what success is: It is NOT pursuing your sporting goals at the cost of health, relationships, and effectiveness across life’s commitments. It is the reverse. This mindset defines the ability to frame every single element of sport and performance and keep you from crossing the barrier onto the slippery and dangerous slope of obsession.
Episode and Purple Patch Resources
Download the Free Recovery Scorecard
Join the Purple Patch Strength Programming
Join the Purple Patch Performance Academy
Email info@purplepatchfitness.com with questions about triathlon training and strength programming.
Purple Patch Podcast Page
Athletes often think of recovery as a weakness or liability to their training. Unfortunately, our barometer of success is often a simple accumulation of training hours without regard to the quality of those hours or what we do in between. If we do give a thought to recovery, it's usually in the form of a rest day or a little foam rolling after a tough session. But, is this true recovery? Are we really allowing our body to adapt to the training stress?
Through two case studies, Matt defines recovery and teaches athletes and high-performers how to integrate it into their training and life roadmap.
Chris Lieto, and how Matt adapted his training to integrate real recovery during his 2008-2009 season, ultimately leading to a 2nd place finish at the Ironman World Championships
The story of "Ken," a Purple Patch age-group athlete, who, like most of us, balance jobs, family, and other obligations. How did Matt integrate recovery into his work and training schedule? It isn't just about athletic recovery.
He also identifies three Components of Recovery and how to integrate each into a time-starved life.
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Training Recovery
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Lifestyle Recovery
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Modalities
With a little planning, forethought, and honest self-reflection, you can amplify your performance with integrated recovery.
Any dipshit can work hard, but it takes courage to recover
Episode and Purple Patch Resources
Purplepatchfitness.com/fastcoursetraining
Join the Purple Patch Strength Programming
Join the Purple Patch Performance Academy
Purple Patch Free Resource: Why Good Nutrition and Falling in Love with Protein is Important as an Endurance Athlete
Email info@purplepatchfitness.com with questions about triathlon training and strength programming.
Purple Patch Podcast Page
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Consistency - the magic ingredient of success for those seeking to penetrate the thin air of word-class performance, to succeed in their journey to a first finish line, or to thrive in life performance.
While every coach will tell you this is the magic bullet for success, not all will explain the HOW of developing consistency in a time-starved life.
Via personal story and an athlete case study, Matt breathes life and practical application into this word, consistency, with:
- A review of the definition of consistency
- The methodology of consistency anchored around the pillars of performance
- The right mindset to apply the methodology
- Tactical 'how-tos' that you can implement today. This week. Right Now.
This is not short-term. There is no quick fix. This is -- you have heard it before -- your journey, and it will only be a successful one if you develop consistency around all of the pillars of performance.
Episode and Purple Patch Resources
Purplepatchfitness.com/fastcoursetraining
Human Kinetics Study
Join the Purple Patch Strength Programming
Join the Purple Patch Performance Academy
Email info@purplepatchfitness.com with questions about triathlon training and strength programming.
Purple Patch Podcast Page
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There is a common thread that unites all Purple Patch athletes, and likely, all athletes in general - the desire to IMPROVE.
Whether winning a world championship or optimizing energy throughout the day, we, as humans, embrace and enjoy the journey more when we improve and when we see progression.
So, if you want to improve and go faster, you need to train faster, right??
Well, yes, sometimes. But, the greatest catalyst of performance improvement flows from a higher load strength-based training approach.
No matter where you fall on the spectrum of goals, this episode delivers a path to enhance your physical improvements with three distinct elements:
- High-torque and low-cadence cycling
- Hill-based running in your training
- Strength and conditioning to optimize returns from your endurance intervals
Embrace the lessons and tips from today and, not only will you get stronger, but you will get faster.
Episode and Purple Patch Resources
Purplepatchfitness.com/fastcoursetraining
Human Kinetics Study
Join the Purple Patch Strength Programming
Join the Purple Patch Performance Academy
Email info@purplepatchfitness.com with questions about triathlon training and strength programming.
Purple Patch Podcast Page
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You may be committed to, or thinking about committing to, your very first IRONMAN® event. You might be salivating at a return to racing following a very dry 2020 season, or, you could be committed to making this your best race season ever and are desperate to get it right.
What does it take to have your best performance at IRONMAN® racing? There is no escaping the requirement to thoroughly prepare and, as we say ‘go on the journey.’ A successful IRONMAN® event is not a single day, but a multi-month or multi-year journey. You want to do it right.
Whether this is a return to the sport and IRONMAN® racing, or it is a calling for your very first big finish line, this episode will provide a coach's guide to help you set the mindset, the approach, and a few practical tips to take you on the journey -- all within a time-starved life.
Episode and Purple Patch Resources
Purplepatchfitness.com/triguide - 5 principles that should drive your thinking when plotting your training for your sport
Join the Purple Patch Strength Programming
Join the Purple Patch Performance Academy
Email info@purplepatchfitness.com with questions about triathlon training and strength programming.
Purple Patch Podcast Page
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Wearables, FTP, Sleep, HRV, Pace, Power, Sleep, Calories...
There are so many opportunities to track things. As an athlete and a performance-minded fitness enthusiast, what are some aspects of your training and performance that you might consider tracking? And, most importantly, in what context?
Today, we dive into data and provide a performance lens to create a workable marriage between those feelings and sensations you have in life and training, and the incessant monitoring and tracking of the data.
Matt creates a filter of how you might lean into or stray away from data, dependent on your situation and who you are.
The key is aligning the right metrics and use of that data to help you become more empowered, not shackled. Measuring and tracking are only valuable if they assist you in becoming more actionable and aware. Ultimately, data should help you gain both perspective and performance.
Episode and Purple Patch Resources
Join the Purple Patch Strength Programming
Join the Purple Patch Performance Academy
Email info@purplepatchfitness.com with questions about triathlon training and strength programming.
Purple Patch Podcast Page
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Who is the ‘King of Toughness?’
The ‘Queen of Managing Adversity?’
Who had an almost mystical ability to focus on a task, even as stress and distraction amplified?
Which of the Purple Patch Pros is the ‘King of Lazy,’ all the while finding consistent world-class performance?
Enjoy this rare coach’s insight into some of the special traits, skills, and elements of the pros (well beyond physical prowess) that have catapulted them to success at the world-class level. Matt picks his favorites in the categories of:
- The Art of Pacing and Racing
- The Thrills of Skills
- Mindset, Focus, and Courage
- Handling Failure and Adversity
- Athlete IQ
No doubt, there is much to be learned and absorbed by all of us because, as you’ll see, these are traits that carry from sport across to daily life as well.
How do the pros do it? Let’s find out.
Episode Resources
https://www.purplepatchfitness.com/weapons
The premise of the Purple Patch podcast is all about performance and helping you enhance your performance journey to become the best that you can be in sport and in life.
This week is part two of the in-depth performance discussion with Alex Hutchinson, who is a leading researcher on everything cutting-edge in the world of athletic performance.
Hutchinson is a science journalist who writes about fitness, health, and endurance sports for Outside magazine in his Sweat Science columns. His most recent book is the New York Times bestseller Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance. Before becoming a journalist, he worked as a post-doctoral physicist for the U.S. National Security Agency, and competed for the Canadian national team in track, cross-country, and mountain running.
In today’s discussion series, Matt and Alex tackle the last two Purple Patch Pillars of Performance: Strength Training and Recovery. They also dive into the latest research on performance.
What are their thoughts and what does the research show about things like:
- Strength Training to Counter the Effects of Aging
- Strength Training Globally to Enhance Performance for Younger Athletes
- The Benefits of Muscle Confusion, Plyometrics and Heavy Weights
- Key Habits to Optimize Recovery
- How to Gauge Recovery and Metrics to Best Track
- Recovery Modalities that Actually Work
- Cutting Edge Research and Upcoming Trends
Episode Resources
Podcast Part One with Alex Hutchinson
Alex Hutchinson Outside Magazine
How to Make Your Strength Routine Evidence-Based
5 Laws of Sleep for Athletes
Why Bronze Medalists are Happier than Silver Winners - Jason G. Goldman
Purple Patch Resources
Join the Purple Patch Performance Academy
Email info@purplepatchfitness.com with questions about team training and strength programming.
Purple Patch Podcast Page
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The premise of the Purple Patch podcast is all about performance and helping you enhance your performance journey to become the best that you can be in sport and in life.
As the performance engines rev up in 2021, it is more vital than ever to educate and empower all human beings to reach their athletic potential because, through the lens of athletic potential, you reach your human potential.
For the next two weeks, Matt features a little expert “speed dating” with Alex Hutchinson who is a leading researcher on everything cutting-edge in the world of performance.
Hutchinson is a science journalist who writes about fitness, health, and endurance sports for Outside magazine in his Sweat Science columns. His most recent book is the New York Times bestseller Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance. Before becoming a journalist, he worked as a post-doctoral physicist for the U.S. National Security Agency, and competed for the Canadian national team in track, cross-country, and mountain running.
In today’s quick-hit series of discussions, Matt and Alex dig into the first two Purple Patch Pillars of Performance: Training and Nutrition.
What are their thoughts and what does the research show about things like:
- The Coach-Athlete Relationship
- Heart Rate Variability
- Power Meters for Running
- Training Mistakes of Aging Athletes
- Cross-Training and HIIT Training
- Diet Trends
- Ice baths
- Gut Health
- Hydration
…And this is all just in Part One of the conversations with performance expert, researcher, author and athlete, Alex Hutchinson.
Get out your pads and pencils and prepare to take notes on this immersive diver in performance education.
Episode and Purple Patch Resources
Alex Hutchinson Outside Magazine
Join the Purple Patch Performance Academy
Email info@purplepatchfitness.com with questions about team training and strength programming.
Purple Patch Podcast Page
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Yes, we're still in the midst of it all and racing feels like a way off, but it is time to begin to build your base for performance. Yes...starting NOW. I don’t want you to let this opportunity bypass you.
Admittedly the postseason/prep-phase of training is not usually the favorite of athletes and yet, it’s so critical that you can’t be race-ready without it.
The problem with this kind of preparation is that the real rewards of this kind of training can only be seen in the rearview mirror. You can’t make up deficits in this early work later in the season because you will be neck-deep in other goals. So our goal, therefore, is to build sustainable consistency with specificity that fits into the context of our lives.
This is where the all-important ARTERY SESSIONS come into play.
Artery Sessions are designed to help you put your finger on the "pulse" of your performance and provide a sense of continuity as your training progresses. The workouts will retain a familiar feel, but evolve through the season.
This is Essential: Don’t think of these as benchmark tests. Instead, you are looking for a real read on physiological progress, so trying to redline to improve your time will only fool you into thinking your threshold is higher than it really is.
Even if immediate racing plans are murky, I encourage you to lean into ARTERY sessions -- that can run like an artery through your season -- to track and monitor the progress and effectiveness of your training.
What are these magical sessions that Purple Patch embraces throughout the year? You get to preview 12 of them!
This is a wonderful time to begin training with a purpose and the artery sessions are your backbone that you come to every three weeks. Apply patience, seek mini-victories, and build a massive season of performance.
Purple Patch Resources
Download our FREE Artery Sessions Here: https://www.purplepatchfitness.com/arterysessions
Email info@purplepatchfitness.com with questions about team training and strength programming.
Purple Patch Podcast Page
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Matt lays down a solid foundation on STAYING POWER - creating and cementing performance habits, especially in the popular areas of nutrition and strength.
First, though, we must differentiate between a habit and a resolution.
- A habit is something that stays with you - becomes a part of you -- for the long-term.
- A resolution, conversely, is quite often a self-imposed intervention and reeks of unsustainability. These are often pass/fail short term fixes with very little chance of success.
Matt anchors this timely discussion around two always-popular topics of performance: strength training and nutrition. How do you go about making a long-lasting change without falling into short-term, pass/fail traps?
Here are some of the tips that Matt breaks down in detail.
- Share the journey (for accountability)
- Focus on the process, not the outcome
- Seek mini-victories
- Draw from the lessons of 2020
Habit formation.
It should feel like a small change, a small step. But it will be a step that makes a mighty echo across your performance spectrum.
Episode and Purple Patch Coaching Resources
Email info@purplepatchfitness.com to be the first to find out when our Strength programming becomes available
Listen to Episode 146 - Strength Training with Coach Mike Olzinski
1:1 Coaching
Purple Patch Squad
Purple Patch Performance Academy
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A coach is not the catalyst to your success and breakthroughs don't lie in a software platform or a wristwatch.
You are the one who determines if you achieve success and, in this episode, Matt provides perspective and three steps to find the best coaching fit for you.
- Ask yourself: What are your needs and what type of support do you need?
- Go shopping to find the best relationship that meets your needs.
- Develop a relationship that will evolve over time.
Once you’ve made the choice, get committed to the process! If you follow these three steps and you retain a clear head, your chances of having a fruitful coached journey will be amplified.
Purple Patch Coaching Resources
1:1 Coaching
Purple Patch Squad
Purple Patch Performance Academy
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Matt Dixon is back with his 2020 Holiday Gift Guide and, in a year that was anything but ordinary, we hope these gift ideas spark a little extraordinary creativity, love, and thought.
We also hope they ignite a little positive motivation to start your own performance journey in 2021. Sport has the potential to amplify life, happiness, resilience, and adaptability and we’re here to provide the tools you need. Let us know how we can help.
Happy Holidays from our family to yours!
Shop Local
- Consider a gift card or gifts from area running stores, athletic stores, and restaurants
- Reach out to a local events producer and sign up for an area race or event
The Gift of Performance
- Customized Purple Patch Gift Card - email us at info@purplepatchfitness.com and let’s create a custom performance package
- Tissue Health with Addaday.com - https://www.addaday.com/discount/T-Add-PPF-30
code: T-Add-PPF-30 * Lauren Fleshman’s Running and Training Journals
The Gift of Schwag
- Gift of Chocolate from Dandelion Chocolate
- Purple Patch/Precision Hydration Stainless Steel Water Bottle
- Precisionhydration.com - promo code: purplepatch
The Gift of Scholarship and Charity - While the opportunities to help others are endless, here are two ideas:
- Sponsor a Purple Patch athlete in 2021. Reach out to us at info@purplepatchfitness.com if you'd like to empower others to stay on their performance journey
- Keep athletes in the game of life with a donation to Challenged Athletes Foundation
Some athletes think about "strength" in terms of push-ups and pull-ups, others think about bodybuilders and weightlifting. Strength training for multisport development is NOT strictly weightlifting.
Matt talks with long-time Purple Patch Coach, Mike Olzinski, about the role of strength training in endurance sports and life performance.
According to Olzinski, a comprehensive strength training program consists of FIVE Basic Biomotor Building Blocks:
- Mobility + Stability
- Balance + Coordination
- Strength → Endurance = Ability to do work
- Power → Power Endurance = Ability to do work over time.
- Speed → Speed Endurance (aka getting faster in a RACE) = Ability to do work over time while in motion
Matt and Mike discuss each of these elements in detail, along with common mistakes endurance athletes make in the process, how to incorporate a routine into a busy schedule, hormonal benefits, and why you shouldn't worry about gaining too much bulk.
Strength training is a Purple Patch Pillar of Performance that requires time, pateinece, and consistency, but, as you'll hear, the benefits extend FAR beyond simply 'getting strong.'
Remember, it’s no different than any other concept in life, health, and performance. It is a life-long project. Starting is always better than not starting, but if there was ever a PERFECT time to start, it would be in the post-season or early in the year. Do yourself a favor and just get to the point where it starts to truly feel good. Success will only bread more success.
Purple Patch Resources
Download our Free Strength Workout Here
Subscribe to the Purple Patch Podcast:
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Let’s set a framework for 2021 and to do so, it's important to know that what you do in the next nine to 12 weeks will likely determine your performance success for all of 2021.
This year especially, you cannot rely on re-running prior experiences or approaches to thrive going forward. You must learn lessons from adversity, plan within the context of your realities, and you must deploy some incremental aspects of your performance that -- perhaps -- were not important to you in prior years.
This episode is all about the Postseason, or the Preparatory Phase.
We don't train in the upcoming months. Instead, we prepare to train for the year ahead. How?
- Providing specific focus and action items to focus on NOW -- and the coming two-three months.
- Ensuring that our training and habit creation in the coming weeks and months are not rushed.
- Applying focus with a long-term lens.
- Developing a mindset of preparing the body to do the work over DOING the work.
Matt dives into two case studies of real-life athletes who have vastly different goals for 2021, but must employ a similar approach and athletic mindset to develop skills, resilience, and consistency.
If this part is done well, then the actual goal you establish will yield great joy, but it is who and what you become as you navigate the journey that is the most important yield. Keep this in mind, as this is the gold!
Purple Patch Resources
Sign up for the Performance Academy to receive Education, Community and Bonus Content
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
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What would you do if you were born without a femur in one of your legs and told you would never walk, especially, if you were born into a modest Moroccan family with no access to technology or real health assistance?
What if you had to endure the ridicule and shame that comes with rejection and exclusion from schoolmates and teachers who won't let you participate in organized sports?
Like today's guest, Mohamed Lahna, you would hopefully adapt and rise above. You would visit the local cobbler and develop your own ill-fitted shoewear. You would attempt to play sports and participate in soccer and swimming just like all of your friends - even when the odds are stacked against you.
You would dream big and, if you're anything like Mo, you would work your way to the Paralympics with a meteoric-like rise in endurance sports and, once again, against all odds, you would succeed.
Today's episode is not only a celebration of athletic achievement but also a recognition of emotional and physical resilience. Lahna provides lessons and inspiration for overcoming adversity as a disabled athlete. But, naturally, these are lessons that all can adopt in their daily lives. He also recognizes those who came on board to help him succeed: Matt Dixon, the Challenged Athletes Foundation, and even his French translator. These were people who treated him, not just as a disabled athlete, but a world-class athlete.
As we approach Thanksgiving and the holiday season in the United States, it's also our chance to celebrate Giving Tuesday, which is why we recognize the Challenged Athletes Foundation for the tireless work that they do to keep everyone in the game of life.
As Mohamed says on his website, "Sport has provided me a new sense of freedom and a changed outlook on life. We can do more than we ever imagined if we just dare ourselves to push a little harder, go a little further."
Purple Patch Resources
Purple Patch Squad Black Friday SALE! - Between now and November 30th, 2020 ONLY
Purchase an Annual Squad Membership for 2021 and Receive Two-Months Free (That’s a $198 savings!) - no refunds, no cancellations
Sign up for the Performance Academy to receive Education, Community and Bonus Content
We are encouraging the athlete community to transform the lives of physically challenged athletes.
Donate to Challenged Athletes Foundation
Mohamed Lahna Website
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- Are you frustrated with a lack of improvement in running?
- Do you suffer from a history of running injuries when you try and stick to a traditional running plan?
- Have you found yourself saying, “I've tried, but running just isn’t for me?”
Today, Matt breaks down proven different approaches to running faster-with less injury risk-while avoiding fake promises, quick fixes, or any of the fads that permeate the endurance industry.
Let’s shake up your definition of what you might think of as a “healthy approach to running.”
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Growing up on a farm in Finland, Sami was always intrigued by health, wellness, and athletic performance. He did ride his bike or cross-country ski to-and-from school most days, after all!
He moved to the United States in 2003 to attend Stanford Business School, and it's there where he met his friend and business partner, Pete Flint, and, together, they founded Trulia, eventually turning it public. Today, he is the CEO and Founder of Virta Health, a company on a mission to reverse Type 2 Diabetes in 100 million people by 2025.
It was a revelation about his own health that was the catalyst for this new mission. You see, even though Sami was and still is a top performer both in sport and life, he made the mistake that so many of us make: burning the candle at both ends. “In 2008,” he says, “I had a view that the more hours you train, the faster you become, and the more hours you work, the more effective you are.” That way of life led to frequent bouts of flu and fever. Even worse, he recalls, he was forgetting common words and names. He didn’t realize at the time, but he was also on his way to becoming pre-diabetic.
This way of life is a slippery slope for a high-performing athlete and CEO, which is why Purple Patch Fitness and the Matt Dixon “Pillars of Performance” were such a good fit for Inkinen. He put these philosophies into practice during his triathlon training and the results have been astonishing. Here are just a few of Sami’s achievements:
- Overall amateur champion at Wildflower Triathlon Long Course, Alcatraz and Hawaii 70.3
- Age group world champion at the IRONMAN 70.3. distance
- Two sub-9 hour races at the IRONMAN World Championships in Kona
- Personal Best of 8:24 IRONMAN finish time
Surely an athlete with these results must train upwards of 20-25 hours per week! Not in this case. Sami did this all on a recipe of 10-12 hours per week.
How is this possible? Well, discipline and trust are two ingredients in this equation. Matt and Sami dive deep into training philosophies and they discuss what’s important to success and life, work, and sport including:
- Challenges while juggling work, life, and training
- The value of having a coach
- The key elements of setting up successful training on limited hours
- Tips for managing life and schedules each week
- Mistakes of aspirational and ambitious athletes
- Importance of adopting a “growth” mindset instead of “results” mindset
- His favorite free recovery tool
- Rapid-fire questions on success
Ultimately, the goal of Sam’s success is one that we should all share: Creating Sustainable High Performance in all aspects of life.
We hope you enjoy this high-performance episode.
Matt welcomes Six-Time IRONMAN World Champion, Mark Allen, to the podcast. In 2012, ESPN named Mark Allen the Greatest Endurance Athlete of All-Time and he's been inspiring and motivating people of all backgrounds for decades.
Mark is known as the 'Master of Mindset.' His views on what it takes to be successful in any endeavor, how to navigate adversity, how to establish the right perspective while remaining calm are exactly the reasons why Mark is one of the featured keynote speakers at the upcoming Performance Reset Virtual Conference.
Who better to provide some lessons and perspective in a turbulent time than 'The Grip,' Mark Allen.
Purple Patch Resources
Register for Performance Reset 2020
Mark Allen Website
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Bob Babbitt is, simply put, the lightning rod of the endurance world.
In 1980, he participated in his first IRONMAN on the island of O'ahu, Hawaii, and has been making history ever since. He'd never call himself an elite athlete and yet, he's a member of the USA Triathlon and IRONMAN Triathlon Halls of Fame. Why? Because he believes that sport is essential for all and changes lives every day.
His name is synonymous with the sport of triathlon along with his long-running Babbittville podcast, radio, and tv show. In fact, it is Babbitt, more than anyone, who has given voice and image to this crazy event in Hawaii that no one could really wrap their mind around.
He is the heartbeat of multisport/triathlon and, in our sport’s story, is the main character. Nope. He's the hero.
Through his efforts, he has exposed endurance sports to everyone - literally - everyone, as co-founder of Challenged Athletes Foundation, founder of Competitor Magazine, and more.
"When you go from your gut and when you go from your passions, things seem to work out," he says in today's interview. "Sport makes you better at everything you do."
This mantra is the heart of the Performance Reset 2020 - experts and companies sharing their thoughts on the role of sport because, make no mistake, sport is powerful. You might be feeling rudderless. You might be tired of this carnival and the uncertainty. But, we have no doubt you have a performance-driven mindset. You may or may not identify as an athlete, but you can learn and thrive by applying elements of the athletic mindset.
Bob and all of the hosts and experts are here to help you develop your performance toolkit in 2021. Join us and let's keep everyone in the game of life through sport.
Purple Patch Resources
Register for Performance Reset 2020
Learn More About the Challenged Athletes Foundation Kids Run
Mohamed Lahna's Story
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As we finish 2020 and gear up emotionally for bigger and better times in 2021, we’ve got a chance to RESET, to lay the groundwork of mindset, habits, and action that will equip us to thrive next year - no matter what is thrown our way.
Matt put this mantra to action at a recent 50 Mile Ultra race and shares the poignant, painful, and powerful life lessons he learned running for over 12 hours in the mountains of central Oregon.
This very simple event acted as a lightening rod and helped with so many other positive habits around flexibility, patience, accountability, and community.
He leaned into the power of sport and it provided much-needed purpose to enable excellence across all aspects of life.
This is the heart of the Performance Reset 2020 - experts and companies sharing their thoughts on the role of sport because, make no mistake, sport is powerful. You might be feeling rudderless. You might be tired of this carnival and the uncertainty. But, we have no doubt you have a performance-driven mindset. You may or may not identify as an athlete, but you can learn and thrive by applying elements of the athletic mindset.
It won’t happen by accident and we want to help.
Purple Patch Resources
Register for Performance Reset 2020
Learn More About the Challenged Athletes Foundation Kids Run
Mohamed Lahna Profile Piece
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Purple Patch is proud to announce Performance Reset 2020, a 3-Day Virtual Conference taking place live from San Francisco.
Now is the time to reset from the turbulence of 2020 and take aim at performance. Join us for this immersive conference that will equip you with the planning, mindset, habits, and execution you need to unlock performance in the years ahead.
Engage with leaders in the performance space, world champions, and premier brands and walk away with a toolkit for success in 2021.
Featuring World Class Speakers and Presenters
- Matt Dixon, Founder of Purple Patch Fitness
- Mark Allen, 6x IRONMAN Champion and Coach
- Bob Babbitt, Triathlon Hall of Famer, Co-Founder of Challenged Athletes Foundation
- Sami Inkinen, Founder Virta Health
- Pros - Jesse Thomas, Sarah Piampiano, Sam Appleton, Kevin Collington
...and experts across all disciplines of nutrition, hydration, strength/mobility, women's health and more.
A portion of every ticket sold benefits The Challenged Athletes Foundation.
Purple Patch Resources
Performance Reset Info and Tickets
Learn More about Purple Patch 1:1 Coaching
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Yes, it's the week that triathletes, coaches, and spectators usually descend up Kailua-Kona for the annual IRONMAN World Championships.
This week, Matt looks back on six memorable stories from his 20+ years of heading over to Kona for the big race. Some stories involve lessons pros like Chris Lieto, Rachel Joyce, and Sarah Piampiano. Other takeaways center around age-group athletes that Matt has coached at the World Championships.
Each story is poignant and full of life lessons for all of us - stay calm, stick with the process, nail the basics, get your attitude right, and, most importantly: NEVER Stand Down Wind.
We know you'll enjoy this look back at some of the moments that make this race so special, sufferable, unique, rewarding, and totally unforgettable. We don't even blame you if you feel a wee bit of nostalgia. We miss it too.
Our children have faced change across various arenas of life and, for most, it has been incredibly isolating. Many parents are struggling with how to support kids through the turbulence that we find ourselves in these days, especially in terms of talking about Covid-19, supporting their education, and addressing the common fears of social, sporting, and emotional development due to the detours that we are navigating.
Today, Matt provides his lens on how to support children emotionally, through his unique coaching lens: fostering development in our kids through sport, and creating fun and inventive ways to drive them forward.
Kids are observant, smart, and adaptable. We cannot hide or gloss the situation and they are more equipped than we realize to handle a tailored version of the realities we face.
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We've got one for the geeks this week as I welcome Ivan O'Gorman of IOG Bike Fit and Consulting to the podcast for a deep dive on bike fitting and performance. Ivan regularly works with recreational cyclists and triathletes of all levels, as well as World Tour professionals and Olympians. As a seven-time IRONMAN World Championship finisher and two-time LT 100 MTB finisher, Ivan has significant first-hand knowledge of the many factors athletes must consider to maximize results. Plus, did we mention that he's engaging, animated, and incredibly smart?
Bike fitting, one would argue, is equal parts art and science, but as you'll hear, it's much more than just changing a saddle position and sending you on your way without regard to comfort and performance.
If you've recently purchased a new bike (and we know many of you have), or if you want to get dialed in for 2021, now is a great time to get your equipment in order. It doesn't matter if you're a competitve triathlete eeking out every last watt, or a recreational rider who simply wants to enjoy a new activity with your family. You'll enjoy it more when you feel good.
Key Discussion Topics Include:
- The value of a good bike fit for both recreational riders and competitive athletes
- What's more important? Comfort, aerodynamics, or optimal return?
- What are some of the biggest mistakes you see in bike position and fit?
- What factors go into an IOG Bike Fit?
- What are some considerations that riders should make when they are thinking about equipment and bike purchases?
- Crank Length! Is shorter always better?
- Why is right now a great time for a bike consult or fit?
- What you can expect from a virtual fit or consultation?
Purple Patch Resources
Book an In-Person or Virtual Bike Fit with IOG Bike Fit
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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Today, we take off the heavy cloak of 2020 and begin to set our path toward high performance in 2021. We do so in style -- via YOUR questions. Yes -- today’s show is a chance for Matt to sink his chops into questions delivered by the listeners.
Matt addresses listener questions around:
- Trends for performance in 2021
- How to address the stress of 2020 with our children
- Getting a chance to race in 2020
- Navigating a difficult work schedule that makes traditional training impossible
- Managing Daily Energy Levels
...and more
It's a fun one that is anchored around navigating the turbulence of 2020, while still looking ahead to 2021.
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Matt Dixon and Scott Tindal return with Part 2 of their Coaches Conversation around Performance Nutrition.
Today, they get specific on three important modules.
- The Importance of breakfast - What and Why?
- The Role of Protein and How Much is too Much?
- Nitrates and Beets? What Are They and What Are the Benefits?
Episode Resources:
Matt Dixon Bike Clinic - September 16th
Ivan O'Gorman Bike Fits at the Purple Patch Training Studio - October 1st-3rd, 2020
Scott Tindal Performance Nutrition-Book with Purple Patch
Purple Patch Coaching Resources
Learn More about Purple Patch 1:1 Coaching
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Matt Dixon and Scott Tindal break down an often confusing and complex topic in this two-part podcast series on Performance Nutrition.
Today, they lay the groundwork.
- Why is this topic so confusing?
- Why is performance nutrition an afterthought for many?
- What are the dangers of over-obsessing?
- What should athletes look for in a nutrition plan?
- What are the strategies of nailing nutrition basics?
Episode Resources:
Matt Dixon Bike Clinic - September 16th
Ivan O'Gorman Bike Fits at the Purple Patch Training Studio
Scott Tindal Performance Nutrition-Book with Purple Patch
Purple Patch Coaching Resources
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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If 2020 was a chapter in an athlete story, it would be classified as a massive challenge and a setback that includes disappointment and most certainly failure.
But, the great athlete would navigate, learn, and overcome. A great athlete has the tools and wisdom to realize the path of performance is never linear. Today is Part Two on our series of performance culture and the athletic mindset. Last week, we dug into the cultural model of performance. It's the model that we utilize at Purple Patch and it is a way of doing something that unites individuals and creates a collective resilience.
And at the end of the day, the individuals that thrive within that culture lean into a suite of traits and characteristics that make up what we call the athletic mindset. Now, we've learned over the last few months of turbulence, that these traits are the very traits that foster the resilience, adaptability and the growth needed, not to just navigate, but to thrive through these times.
What are these characteristics and traits? Matt digs in, dissects, and tells stories about the athlete journey and, of course, the athlete mindset. You do not need to be an athlete to lean into the athletic mindset. We're discussing life here: how to thrive, how to rise up, how to grow in the challenge, how to improve your personal resilience, and how to optimize your health.
So no matter what your sporting background, you're going to benefit from this episode on developing an athletic mindset.
Register for FREE Matt Dixon Webinar on Thursday, August 27th, 2020
Setting Up the Back Half of 2020 Training
Purple Patch Coaching Resources
Learn More about Purple Patch 1:1 Coaching
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In Part 1 of this Two-Part Series, Matt presents a Model of Performance Culture for coaches and businesses.
He defines each step and illustrates how he has applied each phase with Purple Patch since the start of 2020.
- North Star Mission - Ensuring the team is in complete alignment with purpose, direction, and outcomes.
- The Path To Success - Setting up a roadmap, removing roadblocks, creating an intentional focus on the NOW
- Performer Development -coaching, provide feedback and course corrections, creating conditions to thrive
- Critical Review and Re-Engagement
We’re midway through the year and now is an appropriate time to take a step back and reflect on the unpredictable and unprecedented year we’ve had so far. For better or worse, it has forced change, but it is not too late to step up and lead.
This "Best of" revisits a few episodes on the importance of strong leadership and building resilience. Even if you’ve already listened, we invite you to:
- Listen again now that we’re a few months into this new normal
- Absorb and take what is useful to you and your current situation
- Use it to support each other, your friends, and your family
- Share this episode and apply to your teams
Take note, coaches and managers: It isn’t all a disaster! It is, however, time to step up and lead. You have tools at your disposal to help and it just takes a little dose of clarity, communication, planning, and leaning into your biggest assets you have: your athletes. Leaders? Same applies. It is time to plan, communicate, and lean into YOUR biggest assets - your employees.
Help them to develop a platform of resilience, provide a release from their rigors and stressors, ensure they feel connected, and continue to lead with a sense of purpose and direction.
Despite the turbulence and despair of 2020, the challenges, and the crumbling race plans, we commit to making the end of 2020 all about performance excellence!
We create PURPOSE. We create DIRECTION. We create MISSION. We deliver personal ACCOMPLISHMENT. AND we do it TOGETHER.
Sounds super. BUT HOW you ask? That is the theme of this episode.
Matt welcomes Purple Patch athlete, Heather Grahame, to discuss her adventurous multisport journey to joy.
Based in Helena MT, Grahame spent 100k miles on a plane last year as lead counsel of a publicly-traded public utility. Now, in 2020, she finds herself grounded (literally and physically) because of our new normal. Instead of going random, Heather doubled-down on her training regime and growth mindset.
Her varied life's journey included financial and emotional instability as a child and teenager, but in conflict, came resolve and a work ethic that led to a stint at Stanford University, and athletic achievements in field hockey, soccer, cycling time trial championships in Alaska, dog sled racing, and, of course, triathlon -- all while traveling extensively for her work and raising two daughters with her husband.
If you are looking to set your path for the rest of 2020, you could do worse than draw from the lessons and perspective of Heather.
She has found joy, direction, purpose and FUN through her training.
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Performance and Mental Coach, Jeff Troesch, returns this week to talk about navigating THE NOW - this era of COVID-19 and the lack of races and our usual structured season.
A mental coach is often forgotten until you face adversity. They’re often viewed as “fixers,” but as this episode shows, continually working on your mental skills is all about performance enhancement and not necessarily fixing something that is broken.
- What is the best way for you to approach and tackle the challenges that we are faced with now and for the foreseeable future?
- What are some of the mental exercises that the pros and elites employ?
- How can you avoid the “f*ck its" in a time that may be filled with disappointment and apathy?
- What is the right balance between empathy and pulling yourself up from the bootstraps?
We understand the inclination without races is to fall into random training, but know this: when you fall into a random training structure, your entire life becomes random and rudderless.
Leverage this time to not just emerge stronger, but come out with renewed focus and gratitude.
Episode Resources:
Facebook: jefftroesch11
Instagram: @jefftroesch
Twitter: @JTroesch78
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Matt and Sports Psychologist, Jeff Troesch, talk about the role of a sports psychologist and some of the biggest myths regarding successful athletes, especially as it pertains to mindset and performance.
- Champions are fearless.
- Champions always expect to win.
- Champions are motivated to their long-term goals.
- Champions always trust themselves and bring high confidence.
- Champions always know the ‘right way’ to train, eat, approach.
Episode Resources:
Facebook: jefftroesch11
Instagram: @jefftroesch
Twitter: @JTroesch78
Purple Patch Coaching Resources
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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For time-starved fitness enthusiasts, what are the five fundamental key rules to commit to on a daily, weekly, monthly, and annual basis?
What are these tips that, if you nail down as habits, will serve you well to retain consistency and realize the benefits of your hard work?
- Embrace the Power of Low Stress
- Variance
- Fuel Up Following Every Session
- Get Your Strength In
- Always Leave Room for Proper Sleep
Matt dishes on this fun and accessible episode that will serve as a good reminder for some and catalyst of change for others. Simple and actionable right now - no matter where you are in your performance journey.
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Today's show focuses on effective leadership - looking ahead over the coming months on how coaches should consider approaching the uncertainty with their athletes. Coaches are leaders and there is plenty to draw from in this show.
Take note, coaches, and managers. It isn’t all a disaster! It is, however, time to step up and lead. You have tools at your disposal to help and it just takes a little dose of clarity, communication, planning, and leaning into your biggest assets you have: your athletes. Leaders? Same applies. It is time to plan, communicate, and lean into YOUR biggest assets - your employees. Yes, your team.
You have an important role to play, and here is a clue. It isn’t just about getting athletes ready to race. As a coach, your role expands beyond this. Your role is to help athletes navigate the uncertainty, stress, and turbulence. You should be delivering an approach that focuses on:
- A great platform of health and resilience.
- A release from the rigors and stressors of life.
- A framework that can help focus, energy, and mood.
- Help your athletes with a sense of purpose and direction.
- Ensure they are connected and feel a part of something: It is tougher to navigate alone
- If races do happen to emerge, then have them ready to perform.
So, yes, you have an important role. The journey of performance for your athletes doesn’t pause just because of all this happening. You still want them to IMPROVE and move forward.
This episode outlines the "How."
Purple Patch Coaching Resources
Jeff Troesch "The Truth About What Champions Think" Presentation
Learn More about Purple Patch 1:1 Coaching
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In honor of Father's Day, we present our "Ask Daddy Anything" episode. Matt answers your questions related to:
- Return to Racing this Year
- Hopes and Fears for Athletes as they Emerge from the Pandemic
- Timing on Multiple Daily Workouts
- Priorities When Becoming a First-Time Parent
- His Favorite Aspects of Being a Dad
IRONMAN Return to Racing Video
Precision Hydration - Uplevel Your Downtime
Visit the web page to fill out your Sunday Special and receive a personal review from Matt Dixon. Plus, read the details on how you can sit in on an exclusive roundtable with Matt Dixon and Andy Blow to ask your personal performance questions.
Picky Bars Promotion
Between now and June 30th, Register for Purple Patch 1:1 coaching and receive a 3-month membership to the Picky Bars Picky Club. Details at PurplePatchFitness.com/pickybarspromo
All Purple Patch Podcast Listeners can receive 25% off your first purchase and/or first month of the Picky Club. Use "PURPLEPATCHPODCAST" at check-out. Visit PickyBars.com
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Make no mistake, the fabric of society is being stretched and global stress is elevated for almost everyone. The acute awareness of the need for resilience, adaptability, and a platform of health is rising, but a key component of development in these areas lies recovery - often under-valued, misunderstood, and ignored.
As you emerge stronger, there will be lots of hard work ahead, but success will only come if you make room for smart and strategic ongoing rejuvenation and recovery.
In this episode, the "recovery coach" takes you on a journey:
- What is stress?
- Why are so many feeling a global sense of fatigue right now?
- Are training stress and life stress mutually exclusive?
- What exactly is recovery and what simple action steps can you take right now to improve your platform of health and energy?
EFFECTIVE recovery first emerges from your state of mind.
In fact, it takes courage to recover. In this episode, Matt shows you how.
Episode Resources:
Precision Hydration - Uplevel Your Downtime
Visit the web page to fill out your Sunday Special and receive a personal review from Matt Dixon. Plus, read the details on how you can sit in on an exclusive roundtable with Matt Dixon and Andy Blow to ask your personal performance questions.
Picky Bars Promotion
Between now and June 30th, Register for Purple Patch 1:1 coaching and receive a 3-month membership to the Picky Bars Picky Club. Details at PurplePatchFitness.com/pickybarspromo
All Purple Patch Podcast Listeners can receive 25% off your first purchase and/or first month of the Picky Club. Use "PURPLEPATCHPODCAST" at check-out. Visit PickyBars.com
Purple Patch Coaching Resources
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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What is the difference between inclusion and real belonging in a community? Can you have one without the other? Yes, indeed, you can.
Unfortunately, there are too many groups where you can be included without feeling like you truly belong. What is the missing ingredient? Trust. Trust, which starts at the individual level, is central to a community and fosters an environment that feels safe for all members.
This episode is a personal one.
Book and Reading Resources from June 3rd Podcast
For those of you whose hearts are hurting right now and who want to do more to better understand and fight racism, it looks like there are some really good resources below.
https://medium.com/wake-up-call/a-detailed-list-of-anti-racism-resources-a34b259a3eea
Black Lives Matter Reading List: https://www.booktable.net/black-lives-matter-reading-list For kids: https://www.instagram.com/theconsciouskid/. Their Patreon page is full of good resources.
Some other books that have been recommended to me:
My Grandmother's Hands - This is an excellent work for understanding through an intergenerational racial trauma and healing lens, and explicitly offers exercises for police, which is interesting in the current context.
Mindful of Race - While politically left-leaning, I really like the tie in to a mindfulness framework and Buddhist psychology.
Why We Are Polarized - I like this a lot because of its examination of race x politics x identity
White Fragility - Though challenging, I think this is an important text for anyone seeking to understand the current landscape of anti-racism work. I also think it is important to read prior to reading texts by people of color as she names a lot of the issues that people of color experience and feel when interacting with white people and, in particular, talking to them about race. From this book, one could then take on Me and White Supremacy, if they were inspired to examine themselves more deeply.
Picky Bars Promotion
Between now and June 30th, Register for Purple Patch 1:1 coaching and receive a 3-month membership to the Picky Bars Picky Club. Email us at support@purplepatchfitness.com and set up a time to discuss 1:1 coaching options.
All Purple Patch Podcast Listeners can receive 25% off your first purchase and/or first month of the Picky Club. Use "PURPLEPATCHPODCAST" at check-out. Visit PickyBars.com
Jesse Thomas Blog on Retirement
Purple Patch Coaching Resources
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Over the last two months, you've stabilized, adapted and innovated. The weather is improving in most places, and maybe, just maybe, races are on the horizon?
We don't know, but what we do know is that you can continue to progress. So, how should you approach your training in the coming months?
If races don’t happen, you'll be priming yourself for a massive season in 2021. It will be disappointing, sure, but the work you will have done will NOT be wasted. Remember our theme: Emerge stronger.
If you stay on track, the very worst outcome that can happen is that you end this season improved and primed to SHOW those improvements next year. We can think of worse outcomes, yes?
So how should you approach the coming months of training? How can you start to spray that perfume of performance without overdoing it? Matt breaks it down into three main areas:
-
Mindset
-
Building the Plan
-
Getting it right in execution
As Matt says in the podcast, "It's a great time to ramp to become Strong Like Bull, but you're going to have to sweat like a rented mule to get there."
Ahh...We can smell that perfume wafting through the air.
Book and Reading Resources from Podcast
For those of you whose hearts are hurting right now and who want to do more to better understand and fight racism, it looks like there are some really good resources below.
https://medium.com/wake-up-call/a-detailed-list-of-anti-racism-resources-a34b259a3eea
Black Lives Matter Reading List: https://www.booktable.net/black-lives-matter-reading-list For kids: https://www.instagram.com/theconsciouskid/. Their Patreon page is full of good resources.
Some other books that have been recommended to me:
My Grandmother's Hands - This is an excellent work for understanding through an intergenerational racial trauma and healing lens, and explicitly offers exercises for police, which is interesting in the current context.
Mindful of Race - While politically left-leaning, I really like the tie in to a mindfulness framework and Buddhist psychology.
Why We Are Polarized - I like this a lot because of its examination of race x politics x identity
White Fragility - Though challenging, I think this is an important text for anyone seeking to understand the current landscape of anti-racism work. I also think it is important to read prior to reading texts by people of color as she names a lot of the issues that people of color experience and feel when interacting with white people and, in particular, talking to them about race. From this book, one could then take on Me and White Supremacy, if they were inspired to examine themselves more deeply.
Picky Bars Promotion
Between now and June 30th, Register for Purple Patch 1:1 coaching and receive a 3-month membership to the Picky Bars Picky Club. Email us at support@purplepatchfitness.com and set up a time to discuss 1:1 coaching options.
All Purple Patch Podcast Listeners can receive 25% off your first purchase and/or first month of the Picky Club. Use "PURPLEPATCHPODCAST" at check-out. Visit PickyBars.com
Jesse Thomas Blog on Retirement
Purple Patch Coaching Resources
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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An effective coach or leader will be equipped to guide their pupils through the change. They will set the conditions to enable a course correction and acceleration and the really great ones will find a wonderful balance between empathy, tough-love, and accountability.
The success of teams and athletes isn’t mystical. It also isn’t luck.
Matt takes a deep dive into the subject of keeping your team, athletes, or employees engaged.
In turbulent times, what are the essential considerations that leaders must put to real engagement, focus, and execution of a clear path forward?
Matt outlines and explains with stories and case studies of two very different approaches to leadership.
Picky Bars Promotion
Between now and June 30th, Register for Purple Patch 1:1 coaching and receive a 3-month membership to the Picky Bars Picky Club. Email us at support@purplepatchfitness.com and set up a time to discuss 1:1 coaching options.
All Purple Patch Podcast Listeners can receive 25% off your first purchase and/or first month of the Picky Club. Use "PURPLEPATCHPODCAST" at check-out. Visit PickyBars.com
Jesse Thomas Blog on Retirement
Purple Patch Coaching Resources
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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Jesse Thomas joins Matt to discuss his recent retirement from a successful 10-year professional triathlon career.
This conversation with Matt and Jesse is full of stories that include many lessons of high performance, the importance of sharing the journey, the value of coaching, how to navigate adversity, using metrics correctly, keeping it fun, and emerging stronger from failure.
It's a testament to friendship, respect, and the value of a long-term coaching relationship.
Squad Birthday Promotion
Register for the Squad Birthday Giveaway
Picky Bars Promotion
Between now and June 30th, Register for Purple Patch 1:1 coaching and receive a 3-month membership to the Picky Bars Picky Club. Email us at support@purplepatchfitness.com and set up a time to discuss 1:1 coaching options.
All Purple Patch Podcast Listeners can receive 25% off your first purchase and/or first month of the Picky Club. Use "PURPLEPATCH" at check-out. Visit PickyBars.com
Jesse Thomas Blog on Retirement
Flexibility Study
Read the report from industry leaders on emerging stronger from Covid-19
Purple Patch Coaching Resources
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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In this episode on our continuing series of #emergingstronger, Matt outlines a playbook for a "ramp to racing."
A return to racing will happen soon. We don't know exactly when, but when it happens, you want to be ready...race ready. What should that look like as you emerge from the fog? What should you seek to accomplish on your return?
In setting up this episode, Matt defines and lays out:
- Reminders of key elements that your training should have right now
- Important considerations as we inch towards a racing mindset
- Key sessions, mindset, and setting up your "ramp to racing"
Remember, you are not seeking a return to the old you. You are seeking…growth. You don’t want to return. You want to emerge.
Episode Resources
Register for the Squad Birthday Giveaway
Get the Zoom Link for Watt Bombs and Wonder Women with Sarah Piampiano and Chelsea Sodaro
Purple Patch Coaching Resources
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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In this fog of covid-19 and in the midst of your "new normal," are you going to regress, tread water, or emerge stronger?
Whether you’re an athlete, an individual, a parent, a leader, or a business, we’ve all been navigating through several different phases of this thing called Covid-19. There was the sudden change, the initial desperate plans, frustrations, adjustments, and innovation, and now, what you might call - the new normal.
It is only now that we can start to look forward. How do we emerge stronger?
Matt's guest is Carmel Galvin, Chief Human Resources Officer for Autodesk. She and Matt take a deep dive into the in-depth approach of Autodesk during this time to create empathy, flexibility, and ongoing transparent communication with their employees and customers.
You'll also learn how they're preparing their thousands of employees to seek success around four important areas: Community, Physical health, Financial support, Purpose
Like any athletic endeavor, achieving any goal comes with patience, perseverance, breaking it down into manageable tasks, being highly resilient, and applying technique over and over again.
The lessons in sport, as always, apply to business and life. To emerge stronger from these uncertain times, prepare yourself to adopt and employ an athletic mindset.
Episode Resources and Show Notes:
Carmel Galvin Bio
MEDIUM: Autodesk SVP Carmel Galvin: “Focus on work-life fit, not work-life balance to create a fantastic work culture”
Purple Patch Coaching Resources
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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This week, we showcase a recent live presentation Matt debuted for GetSetUp, a resource and education site that focuses on re-skilling Seniors who then teach other Seniors how to do all the important things in their lives from navigating health care, to online bill pay, and more.
This timely live seminar was centered around resilience and human performance for those who are 50+ and Matt shared his insights about:
Health. Defining what "health" means for the non-athlete and tips for maintaining individual health and resilience at this moment
Stability. The importance of managing anxiety, creating stability, and new routines
Finding Purpose. Grounding in something bigger than you
Seeking Connection. Making human connection while apart
Perspective. How to reframe a bad situation to evolve and ultimately thrive
You might have older parents, or you might know someone who would benefit. We hope you'll share the presentation because now is the time to come together to find a shared path that will help our most vulnerable in these times.
Episode Resources and Show Notes:
Learn more about Classes and Services at GetSetUp
View the Presentation Slides and Episode Page
Purple Patch Coaching Resources
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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For many, the compass or guiding light of race targets are hidden by the fog of COVID-19, with little real understanding of when the fog will lift.
- How do you train for something when you don’t know what that something is?
- Where does training fit in the whole big puzzle at the moment?
- What are some practical guidelines for you to maximize training NOW so that you can thrive later?
The answers are likely not all quite what you might expect, but Matt dives in and provides a performance framework for resilience and progression.
Sport and training are the best arenas to share an experience, share the suffering, and safely sweat on each other with the protection of your screen providing the divide. We'd love to have you join in the collective sharing with Purple Patch.
Episode Resources and Show Notes:
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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This week, it's part two of our double-header on resilience. If you missed last week's episode on developing resilience within yourself, you can listen HERE.
In part two, we think beyond ourselves, which is something that all of us must do in these uncertain times. This episode provides context on helping others navigate these times, develop mental and physical resilience, and even thrive.
How can a coach create resilience with their athletes during this time when motivation and anxiety ebb and flow? How can a team leader provide perspective to a team with so many unknowns?
Fear and anxiety must give way to action and, as a leader, it is your duty to lead the charge. In fact, it is your purpose and part of that role is creating a purpose-driven journey for those you lead.
Matt dissects five principles that all leaders and coaches should employ when developing a resilient team:
- Health - Set up an environment that encourages health and time for self
- Stability - Within chaos, you must create structure, new routines and important elements of familiarity
- Purpose - Grounding in something bigger than you
- Connection - Making human connection while apart. It has never been more important
- Perspective - How do you reframe a bad situation to evolve and ultimately thrive?
There is opportunity in adversity and a real chance to thrive, but it will only happen if you adapt and innovate. If you just keep digging in the same box you will wilt.
Episode Resources and Show Notes:
Purple Patch Squad Scholarship - Deadline for Application is Friday, April 10th at 5:00p PDT
GetSetUp Webinar: Developing Resilience and Thriving in Uncertain Times - Thursday, April 9th at 3:00p PDT.
Purple Patch Coaching Resources
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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This episode is part one of a two-part episode on RESILIENCE.
There are two arms of building resilience:
- Resilience for yourself - Your platform to develop performance
- Resilience for others - Guiding and leading a team, company or athletes to improved resilience.
You can only do part two of the resilience equation IF you have part one dialed.
Today. we explore the self and building your platform of resiliency. At a time that mental and physical resilience has never mattered more, and is a central trait to the most effective and successful athletes and leaders in the world, how do you go about working on your own resilience? What steps can you take to become more resilient?
We explore this week through the lens of a professional athlete and an executive, both of whom are stabilizing in this new norm.
It is ONLY from a self-focused resilience platform that one is able to thrive, to perform, to become a better pro, or to be a great leader or manager.
This is the time. When sporting goals take a backseat, resilience and health become important like never before.
You don’t need to be an athlete -- as right now an ATHLETE title is overblown. You just need to want to PERFORM.
Resilience is your armor, your catalyst for thriving in changing times. We hope you come along for the ride.
Also included in this episode:
The Dixon-ary Word of the Week: Scholarship - Apply for the Purple Patch Squad Scholarship
Purple Patch Coaching Resources
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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As the daily reality of living in the midst of the coronavirus pandemic starts to settle in, we appreciate that this is an incredibly challenging time for everyone. It is one that we will unite and support you and each other, but we cannot claim that it will all be rosy and cheerful as we drive forward.
Our collective mantra is focused around these simple three words: Stabilize - Adapt - Innovate.
In this episode, Matt discusses four current and very timely case studies around this new mantra:
- How families must adapt to this new norm
- How IRONMAN is making swift adjustments to their structure to create a virtual race season
- What Purple Patch is doing to innovate and enhance remote coaching
- How a local restaurant has pivoted to adapt to customer needs under new guidelines
Once we navigate through initial anxiety and fear, we adapt to the new mid-term realities of the situation and work hard to ensure those in need are supported and heard.
If we come together, we can thrive. When we cannot be together we need each other more than ever.
Also included in this episode:
The Dixon-ary Word of the Week: Get Set Up
Episode Resources and Show Notes:
TJA Leadership: Leading at Your Best in Times of Uncertainty
IRONMAN Virtual Race Challenge
The Farm Shop
Purple Patch Coaching Resources
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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This BONUS episode is from a LIVE "Meetings with Matt Office Hours" recorded on Monday, March 18th, 2020.
Many of us have lost our compass -- events canceled, training roadmap destroyed, access completely evolved and limited. It is normal to have a phase of despair, frustration, and declining motivation.
In this session, Matt maps a path forward and provides context on how to create structure in the chaos, how to shift your lens of success, and emphasizes the power of community.
He also shares many of the upcoming initiatives Purple Patch is creating to foster motivation, positive energy, and a little friendly competition.
Finally, Matt answers listener questions on performance in our new norm.
Perhaps you as an athlete or coach will benefit!
This is a time for resilience and call-to-action from Coach Matt Dixon and Purple Patch Fitness.
What should you do as a performance-minded individual in these uncertain times?
Matt Dixon outlines a path and direction to reframe your mindset and empower you to control the controllables.
Live from our recent Kona Empowerment Camp, Matt speaks with long-time Purple Patch athlete and CEO of ChargePoint, Pasquale Romano, about integrating sport into a time-starved life.
It's a conversation around performance, the value of coaching, how to be coached, and the traits of effective leaders. Together, they talk openly about this performance optimization challenge and the elements that have ultimately made it successful for both coach and athlete.
Pasquale reveals his thoughts on:
- The important roles of sport and athletic performance in life
- The evolution of his relationship with Matt and Purple Patch Fitness
- How being coached helps him evolve as CEO
- The benefits of failure
We hope you find this a wonderful source of education and practical lessons in your performance journey across all disciplines.
The Dixon-ary Word of the Week: “Training Camp”
Episode Resources and Show Notes:
Learn More and Join us for our South Carolina Training Camp from August 18th-23rd, 2020
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
Email questions@purplepatchfitness.com to find out more about Executive Coaching or Retreats
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Copyright 2020 All Rights Reserved
You hold a power of influence that is greater than you can imagine. Even if you're not in a traditional position of leadership, you can enable quiet change by what you do more than what you say.
In this episode, Matt provides examples of the positive effects of quiet leadership both in the workplace and in sport.
Discussion topics include:
- Having Empathy with Boundaries
- Maintaining Rational Thinking
- Controlling the Controllables
- Taking Care of Your Side of the Street
We hope you find this a wonderful source of education and practical lessons in your performance journey across all disciplines.
Also included in this episode:
The Dixon-ary Word of the Week: "Athlete of the Year" - Chelsea Sodaro
Squaddie Update: Tips for Riding in the Wind
Episode Resources and Show Notes:
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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Andy Blow, Founder and CEO of Precision Hydration, makes a return visit to the Purple Patch Podcast to discuss sweat testing and practical application with multiple case studies.
Discussion topics include:
- What exactly is sweat testing and how is it administered with Precision Hydration?
- What data and information are you looking for when you do a sweat test?
- What is sweat testing NOT?
- The different levers of fueling - water, calories and salt - application of these levers in different conditions
- Practical case studies for the marathon runners, long-course triathlete, and fitness enthusiast
We hope you find this a wonderful source of education and practical lessons in your performance journey across all disciplines.
Also included in this episode:
The Dixon-ary Word of the Week: "The Cool People Know Who the Cool People Are" - Surrounding Yourself with the Experts
Episode Resources and Show Notes:
Hop on the Purple Patch/Precision Hydration Sweat Test Interest List Click Here
Listen to Andy Blow's First Purple Patch Podcast Appearance
Precision Hydration Pre-Loading Blog Piece
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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If you are one of the many triathletes who struggle with the swim portion of a triathlon, you are likely an adult onset swimmer, the subject for this week's episode.
If you didn’t grow up with the green hair of over chlorination, you will likely never experience true comfort and weightlessness of being in the water, and yet, you must still prepare for the swim portion of your race. It's a source of challenge, frustration, and sometimes fear for many triathletes.
Today, we dive in with a whole episode anchored around the adult onset swimmer.
- We provide the context and the path for you to maximize the limited time you have to achieve best results.
- We also join the dots on how a dedicated focus in the swim does more for you as an athlete than just improving swim performance.
- We describe different types of workouts and the purpose behind these sessions.
- We dissect the critical mistakes we make and then outline steps to improve.
So, if you are frustrated in swimming or invested in becoming a better athlete, grab your goggles and let's dive in.
Also included in this episode:
The Dixon-ary Word of the Week: The Recovery Coach explains how proper recovery will equip you to do MORE EFFECTIVE work, not less.
Episode Resources and Show Notes:
Our Favorite Purple Patch Swim Toys
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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Copyright 2020 All Rights Reserved
Your athletic journey should be one of longterm development and integration into life. Ultimately, a healthy journey will expand your life view, improve your health and energy, and create a sustained sense of ownership and success.
Matt continues the athletic journey discussion with Part 2 and two additional real-life case studies that will, no doubt, resonate globally with most athletes. If you haven't listened to Part 1, you can do so here.
Athlete one is inspired to do an IRONMAN, but doubts her abilities and the feasible time it may take to properly train and race. She has ambition, but it is caged by intimidation. What will it take to get her to the start line race-ready and confident?
Athlete number two also has big goals, but is stuck in a cycle of injury, confusion, and inconsistency. He's either "all in or all out" and this mindset has led to frustration and diminished results.
Matt walks through the vastly different development and training recipes that were implemented for each, along with "the whys" behind the prescription as well as, "the hows." What were the results? You find out.
The biggest takeaway message for all? You can't bulldoze your way to performance. It requires much more patience if you seek a performance-driven life across all aspects.
Episode Resources and Show Notes:
Purple Patch Palentines Day Promotion - Register for Squad or 1:1 Coaching in February and receive a free Purple Patch visor. Details HERE
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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Copyright 2020 All Rights Reserved
Did you know that winning can be a highly frustrating experience for a champion? Hard to believe, right? How is that even possible?
Today, Matt parks this episode right at the intersection of measuring internal standards of performance against outcomes, such as results.
Should we always seek victory? Or, is it better to chase personal performance and improvement?
It's a deep dive highlighted with real-life stories of Purple Patch pros and age groupers from all levels. Perhaps you can relate.
Also included in this episode:
The Dixon-ary Word of the Week: Tissue Health. When and why should we use foam rollers? What are the best practices around these torture devices for true recovery?
Question of the Week: When my mind is wandering in a workout or thinking about work, how do I shift my mindset to focus on the task?
Episode Resources and Show Notes:
Purple Patch Palentines Day Promotion - Register for Squad or 1:1 Coaching in February and receive a free Purple Patch visor. Details HERE
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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Copyright 2020 All Rights Reserved
Matt celebrates YOU, the loyal Purple Patch podcast listener. He also reflects and reviews some of the key takeaways from the first 100 shows, along with the history and philosophies that have shaped Purple Patch Fitness.
Act 1 The "Why" - Matt Dixon's Story and his Performance History
Act 2 The "How" - Defining the Pillars of Performance and their Vital Role in the Mission
Act 3 The "Who" - Traits and Characteristics of High Performers
Act 4 The "What" - Daily Habits for Energy and Peak Performance Across Sport and Life
Episode Resources and Show Notes:
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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Copyright 2020 All Rights Reserved
Matt discusses the long-term evolution of athletes with two real-life case studies of everyday people and athletes who reimagined and reinvented their approach to performance. The goal with each of these athletes? To raise their performance over the adversity of aspects such as age, injury, and a fixed mindset.
Your performance evolution is a journey and it is one that takes patience and time. It also takes courage - the courage to evolve an approach that may no longer serve you.
Do you have the courage to view your training through a different lens? These athletes did, and they are thriving as a result.
Episode Resources and Show Notes:
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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Copyright 2020 All Rights Reserved
This foundational episode of the new year introduces your path-to-performance optimization for 2020 and it's all anchored around four magic words. Yes. four critical words.
These words set the tone for the year ahead and frame a successful performance journey which can be summed up with the following Purple Patch Coaching philosophy:
When a person has a smart and repeatable endurance training program that includes integrated strength and conditioning with a backbone of proper habits in nutrition and hydration, all supported with appropriate recovery, you’re going to accelerate - every time.
What is your roadmap to achieve your goals? What characteristics do you need to thrive? Surprisingly, there are no quick fixes and magic potions. There are, however, four words. Four meaty words...and they are the meat and potatoes of this week's episode.
Episode Resources and Show Notes:
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
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Copyright 2020 All Rights Reserved
Tom Andrews is founder of TJA Leadership - a leadership strategy firm that works with some of the largest corporations and executives in big moments of change.
His vast and varied list of clients includes Starbucks, SoulCycle, American Express, Kohls, and many more.
In this dynamic interview, Matt and Tom discuss the undeniable parallels and intersections between performance in athletics and that in the business world as it pertains to Excellence, Leadership, Vision, Teamwork and Navigating Change.
- Why is it critically important to have a mission and vision for an organization and team?
- What makes a great team?
- What characteristics make a great coach or leader?
- What is the definition of leadership?
- How does a company and/or team navigate change and transition?
This one may be for the business-minded, but because of the undeniable correlation between sports performance and business leadership, anyone who seeks improvement in a coaching or team dynamic will certainly benefit.
TJA Leadership Resources:
TJA Leadership website
TJA Leaderhip Instagram
Purple Patch Resources:
Register for the Purple Patch January 9th webinar with Matt Dixon, "Critical Steps for Thriving as a Time-Starved Athlete in 2020"
Learn More about Purple Patch 1:1 Coaching
Learn More about Purple Patch Squad
Not sure how to leave a review for the podcast at Apple Podcasts? Watch this :10 sec video
Want to submit a podcast question? Click Here
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Google Podcasts
Matt Dixon is back with his 2020 Holiday Gift Guide centered around his four pillars of performance.
These ideas aren’t quick fixes or magic shortcuts to performance success. They are simple, actionable, and authentic ideas for your performance-driven loved one.
We hope this list provides inspiration, ideas and even, perhaps even a little positive habit change for the New Year.
Happy Holidays!
Pillar: Nutrition and Hydration
Precision Hydration - A sweat test and consultation from this expert team.
Pillar: Strength and Conditioning
The book, “Building Resistance to Stress and Aging: The Toughness Model” by Richard Dienstbier
Pillar: Recovery
Your favorite Meditation App - Headspace, Calm, 10% Happier, and others!
Pillar: Endurance TrainingEney Buoy
Coaching - Give the gift of coaching. “I have yet to meet someone in business or sport who is optimizing their performance without some element of coaching.”
Bonus: Education and LearningThe Book, "Range" by David Epstein
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BONUS PROMOS FROM THE EPISODE:
#PurplePatchHabits: Use this hashtag and share with us one positive habit change you intend to make in 2020
“Help, Matt, Help” Holiday Promo: Between now and December 31st, 2019, register for the Purple Patch Squad, email to plansupport@purplepatchfitness.com with the “Help, Matt, Help” subject line, and Matt will review your race goals and provide personal insight and recommendations on your upcoming season!
January 9th Webinar on “Your Critical Steps for Thriving as a Time-Starved Athlete in 2020”: During this webinar, Matt will discuss how to improve your performance results while also thriving in work, health, and life. Register HERE in advance.
Copyright 2019 All Rights Reserved
In this episode, which is a sequel to our original Episode 47 on "Childhood Development in Sport," Matt explores three critical components of development in kids in sport:
- Performance anxiety
- Sport specialization
- The journey through the teenage years, especially around puberty
The biggest improvements and performance gains are always going to emerge from overcoming and navigating adversity and challenge.
It's all a part of the childhood journey and, as parents and coaches, it's our role to not only set up kids for their best performances, but also develop their longterm love of being active, and provide them opportunity to utilize the lessons that sport provides and apply them to all other areas of their life.
Copyright 2019 All Rights Reserved
In honor of the Thanksgiving holiday here in the United States, we’re taking the week off and featuring a few “Best of” segments from recent episodes. The common themes throughout?
Elite behavior, effective communication, proper feedback and identifying talent. The heart of this episode is built upon personal growth and development, so as you listen back to some of these segments, do so with the lens that employing some of these key principles (as both leader and athlete) will establish trust and enable a real coaching relationship to flourish.
This look-back is also a must-listen for the coaches (and the business leaders!)
This is not only the time for you to assist athletes in season planning and helping them set up the approach for the season, but it is also a time for deep reflection and a postmortem on your own approach. It is only with an ongoing search for growth, improvements, and evolution that you can continue to improve. If your plan is to simply repeat your approach for this year — you are regressing, not growing — no matter what your prior success is.
We say evolve or die — and it isn’t just for athletes. If you think you have it all figured out, then it is time to retire or go and do something else. Instead, reflect, review, ask for the gift of honest feedback, ask questions, seek advice.
It isn’t weakness — it is strength.
Evolve or die.
Copyright 2019 All Rights Reserved
Two Purple Patch athletes, Sandy Holbrook James and Sarah Gott, share their journeys of integrating multisport into their time-starved lives and how they both transformed from recreational athletes to Kona Qualifiers!
They get intimate and vulnerable speaking about how they balance their training schedules with respective careers, spouses, children's activities, and family obligations.
In the course of working with a 1:1 Purple Patch coach, both have gotten faster, stronger, happier and, ultimately, more relaxed. They literally enjoy the sport more, which, in a seemingly unconventional way, led to a Kona qualification for both this year! This message is empowering for all, but especially for women who struggle with "fitting it all in."
Through camps, coaching, and consistency, both Sandy and Sarah have both overcome preconceived notions that they even had of themselves and have used that motivation to succeed in triathlon far beyond what they could've imagined even just a few years ago.
Their words of advice will, no doubt, ring true for time-starved and family-oriented athletes everywhere, but especially women nearing that arbitrary "middle-age" mark who may assume their best days are behind. Not so...Not so at all.
To order the Purple Patch Race Kit
https://2020purplepatch.itemorder.com/sale
To learn more about the Purple Patch 1:1 Coaching visit: https://www.purplepatchfitness.com/11-coached
To learn more about the Purple Patch Squad, visit: https://www.purplepatchfitness.com/squad
To submit a question or suggestion on what Matt should do when we reach 1000 reviews: https://www.purplepatchfitness.com/podcast
Not sure how to leave a review for the podcast at Apple Podcasts? https://animoto.com/play/Pd9H8YLMAB8stHnpaZ6w9g
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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In this powerful episode on healthy development and mindset in sport, Matt outlines optimal coaching habits for creating healthy athletes, lists the top 10 key habits that support longterm health, and he defines what a GOOD coach is.
Mary Cain - New York Times
Purple Patch Podcast - Episode 1
To learn more about the Purple Patch Squad, visit: https://www.purplepatchfitness.com/squad
To submit a question or suggestion on what Matt should do when we reach 1000 reviews: https://www.purplepatchfitness.com/podcast
Not sure how to leave a review for the podcast at Apple Podcasts? https://animoto.com/play/Pd9H8YLMAB8stHnpaZ6w9g
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Matt gives a back-to-basics approach to daily nutrition and hydration habits for peak performance.
He:
- Outlines the various components of nutrition to consider in your approach to daily eating, including the roles of carbohydrates, fat, and protein.
- Highlights the key basic habits to employ when integrating nutrition with your training
- Builds a framework of what meals should look like at different parts of the day
- Answers the 10 most popular nutrition questions
This episode, packed with information, provides simple and actionable steps to implement into your daily routine in order to improve health, performance and body composition.
Copyright 2019 All Rights Reserved
We've received so many questions about the Squad Programming that this entire episode digs deep this new evolution of Purple Patch Programming:
- What is the Squad?
- How was the Squad conceived and developed?
- What type of athletes does it serve?
- Are we all following the same plan year-round?
- How can I customize my training or scale it to fit my life?
- What coaching and education support do I receive with Squad?
Matt answers these and even a few questions from athletes across the globe who have reached out with valuable thoughts and inquiries.
This episode is your peek behind the curtain on what's to come in 2020 to not just achieve success in sport, but also become empowered, educated and inspired in all aspects of life.
To learn more about the Purple Patch Squad, visit: https://www.purplepatchfitness.com/squad
To submit a question or suggestion on what Matt should do when we reach 1000 reviews: https://www.purplepatchfitness.com/podcast
Not sure how to leave a review for the podcast at Apple Podcasts? https://animoto.com/play/Pd9H8YLMAB8stHnpaZ6w9g
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Podcasts
Matt explores the question, 'What Happened?' at this year's IRONMAN World Championships.
Performance predictability and all other signs pointed to a magical day on the Big Island for Sarah Piampiano, a fierce competitor who is coming off her best year of almost a decade in professional racing.
Unfortunately, the day was far from magical.
What lessons did coach and athlete draw from the day, and what lessons can you take from this high-profile example?
There are no guarantees in sport, which is what makes it so beautiful and painful at the same time.
Copyright 2019 All Rights Reserved
In Episode 86, Matt defined Effective Feedback and the context of where it fits into the performance cycle.
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In Part 2 of this series on Effective Feedback, we provide the framework, structure, and flow of both giving and receiving effective feedback in real-life scenarios.
Feedback is powerful and will elicit a reaction. It can be positive or negative depending on the tone or the environment in which it is delivered.
For the Manager or Coach, delivering effective feedback includes an understanding of proper timing, clarity, intention, and delivery of the message.
The Receiver or Learner also plays a vital role in the feedback loop. She must be vulnerable, eager to improve, and appreciative of the fact that proper feedback is not an indication of failure.
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Ultimately, EFFECTIVE Feedback builds trust and is a chance for growth, a gateway to improvement, and a performance-enhancing tool - IF properly utilized.
In this episode, you'll find out how to communicate feedback effectively so that both parties are consistent and confident in their shared mission to evolve and improve.
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To learn more about the Purple Patch Squad, visit: https://www.purplepatchfitness.com/squad
To submit a question or suggestion on what Matt should do when we reach 1000 reviews: https://www.purplepatchfitness.com/podcast
Not sure how to leave a review for the podcast at Apple Podcasts? https://animoto.com/play/Pd9H8YLMAB8stHnpaZ6w9g
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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- Stitcher
- Google Podcasts
Copyright 2019 All Rights Reserved
The theme of this episode is empowerment and the power of lifting each other up in support.
The journey to elite success can be lonely and competitive, and there's a long-standing stereotype that elite female athletes can't work well together in this pursuit of excellence.
Chelsea Sodaro and Sarah Piampiano are here to dispel those myths. In fact, this Purple Patch duo insist that working together day after day is a driving factor in their individual success.
The collective wins and the proof is not only in the fantastic race outcomes they've had this year, but also in their overall attitude and outlook on the sport.
To learn more about the Purple Patch Squad, visit: https://www.purplepatchfitness.com/squad
To submit a question or suggestion on what Matt should do when we reach 1000 reviews: https://www.purplepatchfitness.com/podcast
Not sure how to leave a review for the podcast at Apple Podcasts? https://animoto.com/play/Pd9H8YLMAB8stHnpaZ6w9g
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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- Stitcher
- Google Podcasts
Copyright 2019 All Rights Reserved
"Feedback can and should be a gift. It should be something to cherish and to seek. It is something to be given that will facilitate growth and improvement."
In this first part of a multi-part series on Feedback in a Performance Culture, Matt defines effective feedback and illustrates where it fits in the context and cycle of a performance culture.
Copyright 2019 All Rights Reserved
"The barometer of a time-starved athlete's success should be anchored around nailing an appropriate postseason over chasing weekly hours in the heart of race season. What you do well now is the thing that will determine your opportunity to evolve, break out, and excel in the year ahead."
The meat and potatoes of this episode of real-life postseason case studies will educate, provide perspective, and provide the “why” behind the framework of setting this up in different scenarios.
Matt walks through the framework of setting up a successful postseason with three real athlete case studies:
- The Athlete with a Winter Marathon on the Horizon
- The Postseason Sloth who Turns Their Back on the Sport
- The Athlete Still Training for a Late-Season Ironman
Can you still set up a successful postseason while charging forward? Indeed, you can.
To learn more about the Purple Patch Squad, visit: https://www.purplepatchfitness.com/squad
To submit a question or suggestion on what Matt should do when we reach 1000 reviews: https://www.purplepatchfitness.com/podcast
Not sure how to leave a review for the podcast at Apple Podcasts? https://animoto.com/play/Pd9H8YLMAB8stHnpaZ6w9g
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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- Google Podcasts
Copyright 2019 All Rights Reserved
The most common mistake of amateur athletes is to take too much of an unstructured break between the last race of the season and then ramping back into specific work. The other is to stubbornly train on with the same vigor, fearful of losing fitness.
So how do we balance both rest and progression within a phase of training?
We set the proper mindset for the Postseason:
The postseason is a phase of preparation, in which you develop the bedrock of technique and tissue readiness, which will maximize the yield of your hard work awaiting you in the months ahead.
In this episode, Matt outlines:
- Keys to a successful postseason phase
- Ideas on how to refresh and rejuvenate
- Objectives of postseason - what do you want to accomplish?
- The importance of Strength and Conditioning
To learn more about the Purple Patch Squad, visit: https://www.purplepatchfitness.com/squad
To submit a question or suggestion on what Matt should do when we reach 1000 reviews: https://www.purplepatchfitness.com/podcast
Not sure how to leave a review for the podcast at Apple Podcasts? https://animoto.com/play/Pd9H8YLMAB8stHnpaZ6w9g
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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- Google Podcasts
Copyright 2019 All Rights Reserved
Evolve or Die. A Favorite Purple Patch quote. The concept is anchored in the resistance of falling into a fixed mindset and it is a relentless curiosity to seek ways to improve.
Change is never easy. No matter our situation, the easiest path is to fall into familiar, but to thrive, we must be equipped to change, willing to evolve, and open to developing the bravery and resilience to pursue improvement.
To submit a question or suggestion on what Matt should do when we reach 1000 reviews: https://www.purplepatchfitness.com/podcast
Not sure how to leave a review for the podcast at Apple Podcasts? https://animoto.com/play/Pd9H8YLMAB8stHnpaZ6w9g
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2019 All Rights Reserved
We are ALL IN...the family this week as Matt interviews his wife and business partner, Kelli McMaster, about her recent marathon journey.
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Kelli may not be your typical elite triathlete, but she is the epitome of a Purple Patch athlete who, like many, integrates sport into her time-starved life and uses multisport training as a lifestyle to enhance her life as a mom, wife and working professional.
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You'll hear how she adheres to the four pillars of performance - prioritizing not just her unconventional training, but also her nutrition, strength and recovery protocols.
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As she says, "This is a rally cry for people to know that you're much stronger than you think you are and that you have to take this problem and break it up into small chunks and work through it step-by-step."
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Congratulations, Kelli!
Copyright 2019 All Rights Reserved
In this special BONUS episode of the Purple Patch Podcast, Matt Dixon talks exclusively about the 2019 IRONMAN 70.3 World Championship Race in Nice, France taking place on September 7th and 8th.
In this detailed discussion, he talks about:
- The preparation leading up to the event
- Travel tips for staying fresh and hydrated
- How to navigate your arrival
- Specific course nuances and how to approach each discipline of this event
- Note: The water temperature is currently warmer than expected (high 70s) so this will most likely be a non-wetsuit swim for both amateurs and pros. Bring your wetsuit just in case, but be prepared to go without!
Even if you're not headed to Nice in person, you can join us for a Global Live Cast on Purple Patch Facebook Live and Instagram Live on Friday, September 6th from 2:30pm CEST to 3:15pm.
Shake-Out Run with Chelsea Sodaro: Wednesday, September 4th at 4:00pm CEST
Meet in Lobby of Le Meridien Hotel (1 Promenade des Anglais | 06046 Nice | France)
30-40 min social shake out run with a few pick-ups
Ask questions and take pics!
Download our FREE IRONMAN 70.3 World Championship Course Preview HERE
Traveling to Nice? CLICK HERE To RSVP for the 70.3 World Championships Pre-Race Meet-Up with Matt Dixon and special guests, Andy Blow of Precision Hydration and Mark Allen
To submit a question or suggestion on what Matt should do when we reach 1000 reviews: https://www.purplepatchfitness.com/podcast
Not sure how to leave a review for the podcast at Apple Podcasts? https://animoto.com/play/Pd9H8YLMAB8stHnpaZ6w9g
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Podcasts
Copyright 2019 All Rights Reserved
Great performances are not mystical. They arrive out of doing basic things repeatedly right.
Matt reveals strategies to set you up for success under the lens of proper preparation, a championship mindset, and calm execution.
There are no gifts or guarantees, but failure to reach an outcome goal doesn’t mean you are a failure. It is simply another step in the non-linear journey to your best self.
Racing is a celebration and this episode will empower you to seek familiarity, go out on a limb and have fun.
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To submit a question or suggestion on what Matt should do when we reach 1000 reviews: https://www.purplepatchfitness.com/podcast
Not sure how to leave a review for the podcast at Apple Podcasts? https://animoto.com/play/Pd9H8YLMAB8stHnpaZ6w9g
CLICK HERE To RSVP for the 70.3 World Championships Pre-Race Meet-Up in Nice
Copyright 2019 All Rights Reserved
Matt Dixon interviews long-time Purple Patch athlete, Tim Deer, about his recent experience completing the Badwater 135 ultra-endurance race from Death Valley to Mt. Whitney. The Badwater 135 is billed as the most demanding and extreme running race offered anywhere on the planet.
The start line is at Badwater Basin, Death Valley, which marks the lowest elevation in North America at 280’ below sea level. The race finishes at the Whitney Portal at 8,300’, the highest point in the contiguous United States.
In just over 36 hours, Tim covered three mountain ranges for a total of 14,600’ of cumulative vertical ascent!
Tim isn’t just an accomplished athlete, but also a dedicated husband and father of three children. He’s also a physician, and president and chief executive officer of The Spine & Nerve Centers in Charleston, West Virginia.
Not only do he and Matt go into the nitty-gritty of the training and racing, but they also speak globally about the importance of health, fitness, goal-setting, and having a trusting support system.
He also draws on the many parallels between racing and being a doctor -focusing on a plan, keeping calm under pressure, not being afraid to deviate when necessary.
You may not have the desire to race an event like Badwater, but it is our hope that you will be inspired to take positive action in your life, just like Tim Deer - the epitome of someone who is reaching their human potential via their athletic potential.
To submit a question to the podcast, visit https://www.purplepatchfitness.com/podcast and fill out the podcast question form.
Copyright 2019 All Rights Reserved
Malindi Elmore is the queen of evolution.
Growing up in Canada, she knew early on that running was her passion. This, after all, was a girl who was more excited about winning the 100-meter dash than the spelling bee in school.
She was raised as a multi-sport athlete who participated in soccer, field hockey, skiing, waterskiing, running, and hiking, but running was her passion, and coaches took notice early on. By 12 years old, she decided it would be the sport that would take her to the Olympics.
After a stellar middle-distance career at Stanford, she went on to run professional and put her efforts into qualifying for the 2004 Olympics in Athens. Her dreams came true on July 1st, 2004 when she won the Canadian Track and Field Championships in 4:04 and was selected to the Olympic Team.
Elmore retired from professional running in 2012 and, after the birth of her first son Charlie, dove headfirst into the waters of long-distance triathlon (under Coach Matt Dixon) where she raced a sub 9:00 hour Ironman in 2016, placing 3rd in her first Ironman event.
While she enjoyed the variety of Multisport training and earning her pro card, the birth of her second child evolved priorities once again and Malindi transitioned back to her first love - RUNNING. This time? Her focus was on the marathon.
In January 2019, just six months after the birth of her second child, Elmore ran a 2:32 at the Houston Marathon. As she writes, “A 2:32 marathon left me hungry for more and brought an old flame back into my life: the pursuit of the 2020 Olympic Games. I realize I have a narrow window left to do some amazing things as an athlete in the sport as I will be 40 years old next year and my clock is ticking!”
There are, no doubt, many lessons to learn from this passionate coach, athlete, wife, and mother.
- Not being defined by one label
- Putting disappointments and injury into perspective
- Managing life as a Mom and professional athlete
- Embracing and leaning into change
- Focusing on the process
- Constant evolution in order to stay fit, fresh and passionate
Congratulations and best of luck on your Olympic pursuits. We'll, no doubt, be following along!
To learn more about Malindi:
- Malindi Elmore Website
- Malindi's Instagram
- Malindi's Twitter
To submit a question to the podcast, visit https://www.purplepatchfitness.com/podcast and fill out the podcast question form.
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Podcasts
This is a replay of Episode 55 - an interview with Purple Patch Pro, Chelsea Sodaro. After months of rehabbing an injury, Chelsea won IRONMAN 70.3 Santa Rosa with a blistering 1:16 Half Marathon split.
Congratulations, Chelsea!
Chelsea Sodaro was born to be an athlete. Both parents competed in triathlon and Chelsea also remembers her Dad training for the Boston Marathon!
With energy like that in your life, how could you not love sport?! And she did. Chelsea fell in love with running, which took her through college at Cal Berkeley along with a post-collegiate professional running career.
She may be a superhuman on the track, but she is also very human, having suffered frustrating injuries and setbacks that kept her from having the running career that she truly desired.
But, just like the rest of us, she was inspired by the 2016 Rio Olympic triathlon. She loved watching the build-up to that race and decided to give the sport a go knowing it would provide a new outlet for athletics and beneficial cross-training.
Today, she’s just a couple of years into her professional career and in the process of writing history. Chelsea landed on the podium in both of her 70.3 races in 2018, including an overall win at Indian Wells 70.3.
She opens up with Matt today on her past and the valuable lessons that triathlon has brought into her life. She also discusses:
- Her Key Ingredients for Successful Training
- Non-negotiable habits in her life
- The Value of Good Coaching on her career
- Advice on Searching for the Right Coach
- Highlights of Attending Camp
- Rookie Mistakes at Races
And finally, Chelsea shares what success in the sport of triathlon will look like for her.
Her answer may surprise you. Or maybe not. It is an intimate coaching moment with Matt that resonates across all performance levels.
Best of luck, Chelsea. Your Purple Patch fans are cheering for your success!
To learn more about Chelsea Sodaro follow her on:
Transition Four Site
Copyright 2019 All Rights Reserved
How you chop carrots is how you live your life.
What does this mean, exactly?
Well, how people do seemingly simple tasks will seep into everything they do and, as a coach or a leader, you can spot talent or value by observing the basic habits and behaviors of your athletes or employees.
In this episode, Matt explores:
- The concept of talent
- How you as a coach or manager can identify talent
- Paving a path to excellence with intentional focus
How you chop carrots is how you live your life.
Copyright 2019 All Rights Reserved
Matt opens the podcast inbox this week and answers a variety of listener questions including:
- How much you should run for marathon training
- Returning to running post-injury
- Wearables and fitness trackers
- Yard work and other physical stressors
- Bike selection on a budget
- Training indoors vs. outdoors
- Yoga Integration
To submit your question for the podcast, fill out the form on this page: https://www.purplepatchfitness.com/podcast
Episode with Jordan Ouida - 3 Runs per Week for Marathon Training
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Podcasts
Copyright 2019 All Rights Reserved
Matt dives into the oven and talks about training and racing in the heat!
It's common for performance to suffer in hot and humid conditions, but why? What happens physiologically when we enter into these conditions that make it so hard to regulate our core temperature and blood volume?
In addition to helping you understand "the why," Matt also provides specific strategies on how to prepare in advance for heat training and acclimation and how these strategies can boost performances in any of your races.
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To submit a question to the podcast, visit https://www.purplepatchfitness.com/podcast and fill out the podcast question form.
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Podcasts
Copyright 2019 All Rights Reserved
While Matt is on holiday, we replay one of his favorite episodes - "AARP Anarchists and Still Crushing It" featuring Purple Patch Masters Athletes, Rick Wimmer and Ken Pagliughi.
“The list of what I want to accomplish continues to grow,” says 65-year-old Purple Patch athlete, Rick Wimmer. “Society expects people to retire, but this is how I get the most out of life!”
Maintaining a growth mindset is everything - at any age. In this episode, recorded on location at the recent Purple Patch Training Camp in South Carolina, Matt converses with two Purple Patch Masters athletes, Rick Wimmer and Ken Pagliughi, about their recipes for success and longevity in sport and life.
Both are highly successful individuals — Rick was a partner at Ernst and Young for 35 years, Ken a District Attorney in New Jersey — but they also continue to thrive and improve in their athletics, health, and mindset. With Rick at 65 and Ken at 72, they both have so much more to accomplish and refuse to settle for stagnation.
This conversation is packed full of humor, personal anecdotes, inspiration, and education for athletes of all ages. You, too, can develop a path to longevity and excellence at any age as long as you maintain a growth mindset and choose to evolve.
Have a plan, don’t settle for less, be willing to reinvent yourself, and as Ken jokingly says, “Don’t Screw It Up!”
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Play
Copyright 2019 All Rights Reserved
Effective communication is not just about getting your message across or making your point. It also isn’t just about being a keyboard assassin and sitting at your computer or firing off emails to your athletes or employees.
Effective communication empowers the athlete or employee to execute as intended, to believe in the path forward, and have clarity in actions needed for success.
What are these key principles of communication that enable a real coaching relationship to flourish? How can you adapt your communication style to establish trust and confidence? Matt investigates in this week’s episode.
Matt:
- Defines effective communication across all spectrums
- Explores the central principles for coaching success
- Dissects a real-life example of how coaching and communication can and should evolve
- Outlines his Top 10 components of effective coaching communication
The goal? Set you on a path to evolve your leadership style and ultimately become a more effective communicator.
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To submit a question to the podcast, visit https://www.purplepatchfitness.com/podcast and fill out the podcast question form.
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Podcasts
Copyright 2019 All Rights Reserved
No doubt, you listen to this podcast because you are a high-performer in all areas of your life. Some of you may even be seeking the highest level of performance as a triathlete…You want to go pro.
Remember, there is a critical divergence between performance at a high-level and going pro. As a time-starved athlete, your mission is to integrate sport into your big life and around the important non-negotiables of work and family commitments.
A professional athlete, however, must be selfish and unapologetic around their quest for performance. To put it another way, they integrate life around their sport.
The journey of a pro is hard…very hard, but there are key takeaways for all of us here. You don’t have to be a pro athlete to embrace pro habits and characteristics into your daily life. The heart of this episode is built upon personal growth and development.
By adopting the characteristics and behaviors of a pro into your life, you set yourself up for long-term progression, improvement, and resilience. You become willing to receive feedback and adapt to an ever-changing landscape, and you embrace habits and traits around a value system that ultimately makes you indispensable.
What could be more PRO than that?
In this episode, you’ll learn:
- Key components of elite behavior
- What it means to be a pro in both sport and life
- Quick tips to become a professional triathlete
- How you can develop from a good coach to a great coach
- How can you become a pro team member
To submit a question to the podcast, visit https://www.purplepatchfitness.com/podcast and fill out the podcast question form.
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Podcasts
Copyright 2019 All Rights Reserved
Where do supplements, pills, powders and the like fit in the spectrum of your performance evolution? Are they a key catalyst to performance, or a bunch of voodoo and empty promises designed only to drain your wallet?
Today, Matt dives into the nooks and crannies of performance trickery and supplementation - the big promises of maximizing performance gains through supplements, treatments, and interventions.
There is a veritable gray zone between medicine and coaching, and this episode bridges that murky gap to provide an information filter and appropriate lens when it comes to supplementation. He details:
- Factors to consider when taking supplements
- How and when to supplement
- Which supplements may actually be useful and beneficial in your daily life
The mission of this episode is to simplify and help you focus on what is important. At most, the supplements you take should be a shelf in your cabinet and not the whole cabinet.
If you want performance, health, longevity, sex drive and all of the other promised results from charlatans — it is not coming in a pill. The bedrock of success sits in the fundamentals and, as always, nailing the basics.
Referenced Podcast in Question of the Week: Purple Patch Podcast Episode 47: Child's Play - FUNdamental Lessons from Youth Development in Sport
To submit a question to the podcast, visit https://www.purplepatchfitness.com/podcast and fill out the podcast question form.
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Podcasts
Copyright 2019 All Rights Reserved
To submit a question to the podcast, visit https://www.purplepatchfitness.com/podcast and fill out the podcast question form.
Do you need a training intervention?
While people seem to be more aware of the cumulative effects of training stress and the need to integrate training into their lives with a pragmatic approach, it still seems that confusion reigns among those who are simply checking the boxes.
This week, by request, Matt presents two important case studies for the time-starved athlete. He digs in on the training landscape of these two individuals and, while they may be training for the same race distance, have employed two very different approaches.
Within the discussion, Matt dissects:
- Classic mistakes many time-starved athletes face
- How to adapt your training to fit into your time-starved life
- The need for recovery and how to integrate it within training
- How to optimize the training hours that you do have
- Types of workouts that may be beneficial for time-starved athletes
This mission of this episode? Clear up the confusion and give you the courage to to simplify and make bold decisions to create a runway to success.
____
Sami Inkinen Website
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Podcasts
Copyright 2019 All Rights Reserved
To submit a question to the podcast, visit https://www.purplepatchfitness.com/podcast and fill out the podcast question form.
Matt Dixon and Purple Patch were recently featured on CNN with an in-depth piece on Managing Travel. View that story HERE and look for it at airports across the country.
Travel can be a corrosive experience, carrying an emotional, physical and hormonal toll that has a great impact on your training ability, as well as the ability to recover.
The biggest mistake many of us make is to disregard the negative stressors of travel, and simply cram in, or make up missed sessions, without any focus on the management of the schedule to synchronize with the unavoidable effect of travel plans.
The goal of managing travel, therefore, isn’t about making performance gains as much as it is about retaining consistency and maintaining your current level of fitness. Quite simply? You have to develop an athletic mindset in order to manage travel.
Whether you are traveling for work, leisure or an event, Matt offers useful tips to help you manage the stress of travel in four key areas:
- Before Travel - Set Yourself Up for Success
- During Travel - How to Minimize Stress
- Arrival at Your Destination
- Training Management - What Should Your Approach Be?
Integrate these little tricks with travel, and you will be sure to limit potential damage and allow for consistency in your training.
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Podcasts
Copyright 2019 All Rights Reserved
Change is hard.
Most people are not naturally adaptable at thriving in a changing environment and they will lean into familiarity even if that familiarity isn’t positive.
Think about it. Most of us like to sink into a familiar couch or slip on a pair of comfortable shoes, even if we are allured by the concept of change.
There is nothing wrong with this except that it isn’t the world we live in. It also isn’t realistic if we are stretching the bounds of our own performance.
Remember our Purple Patch saying: Evolve or die.
By definition, this is change. I believe it is critical to grow and improve, but you must become equipped and familiar to adjust, adapt and, yes, change.
In this episode, Matt defines the characteristics of becoming change-able from the lens of both the coach (or leader) and the athlete (or employee).
- How do you enact positive change and get buy-in from your athlete or employee?
- How do you both adapt the best mindset and practices when inevitable change happens?
- How can you become resilient and equipped to thrive within change?
Sameness is staleness. Rather than allowing fear and lack of understanding dominate your mindset, view change as a chance for growth and new potential.
Becoming change-able is ultimately a way to shine.
Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Play
Copyright 2019 All Rights Reserved
Matt looks back to give perspective on some of the best episodes this year related to global performance in sport, work, and life. He reviews the pivotal roles of a coach, how managers and coaches can create a culture to thrive, tips on integrating recovery into your multisport life, and presents an inspiring review of how elite performers STRIVE to succeed during his conversation with Dr. Steve Ingham.
Copyright 2019 All Rights Reserved
It is inevitable. You cannot escape failure. Ups and downs are a part of the journey in work, sport, family, and life.
When things don’t go well, you’re no less of a high performer and, guess what? You’re still the same person as you were before. Failure doesn’t define you as an athlete or a human being. In fact, it’s part of your complex tapestry.
What happens when things don’t go well? How do you bounce back? Most importantly, how do you set your mindset up ahead of time to give you resilience and the framework to come out of these inevitable failures?
Matt dives into these lessons, recommendations, and opportunities for growth in failure or poor performance.
Failure and losses provide answers to the success puzzle and, if you remain objective and if you retain a thirst for learning, these performances can offer insight on where you might have gone wrong or what you need to work on to thrive.
You may have failed in your goal, but you’re not a failure. In fact, managing disappointment is the most crucial part of the journey to becoming the best version of yourself.
Copyright 2019 All Rights Reserved
You are not a Swiss watch and your coach is not a watchmaker.
In this episode, Matt redefines specificity to unshackle you from the pretense of precision. In fact, a focus on precision in every session is a slippery slope that leads to obsession, paralysis of analysis, erosion of confidence, and an overreliance on metrics.
You can, however, gain specificity without being precise and if it is done right, it means you don’t have to obsess over every detail to get wonderful and lasting results in sport and life.
Stop searching for daily performance treasures. Don’t become so analytical in every session, look for trends of great behavior, and realize that it’s normal to have a bunch of ordinary and maybe even a few catastrophic days, but hopefully a sprinkle of some pretty darn good ones.
Give yourself permission to realize that precision doesn’t make performance. It’s a healthy dose of consistency, specific training progressed over time…and a whole lot of patience.
Copyright 2019 All Rights Reserved
It’s no secret that our muscular-skeletal health - our FRAME - takes a pounding in endurance training. In fact, there are whole companies and industries built on muscle health - bodywork, compression, foam rolling, cryotherapy, etc.
Athletes and practitioners take a lot of action in this area to promote adaptations and avoid injury, and yet, we still mess it up.
How is it possible that so many well-meaning and highly motivated endurance athletes end up hurting themselves in the pursuit of rehab and performance?
Just like our training indicates, sometimes we try too hard.
Today, Matt dives into the murky and confusing world of muscle and tissue health.
He explores key habits and objectives that promote muscle tissue health and, through another Purple Patch case study, provides a coach’s lens on things to do and even what NOT to do when you feel those niggles start to occur.
Enjoy!
____
Matt also teases our upcoming program called the Purple Patch Squad. To learn more or hop on the list to be the first to receive details, email us at squad@purplepatchfitness.com
Copyright 2019 All Rights Reserved
Today, through the case study of a Purple Patch athlete, Matt outlines a recipe for energy, success, and the ability to be the best person you can be even if you would never profess to be an athlete.
In fact, you don't have to be an athlete to adopt an athletic mindset. You don't even have to aspire to be athletic. What you do need is the desire to excel, thrive, and be the best version of yourself.
Matt outlines his thoughts around structuring success and performance around:
- Work
- Training
- Your Personal Rejuvenation Habits
Get this recipe right and you will thrive in the broader scheme of life. You may not be a world-class athlete, but you are world-class performer.
This episode will challenge you to look for opportunities to shift and refine your approach.
Copyright 2019 All Rights Reserved
Matt returns with a bonus "Ask Matt Anything" episode where he answers your questions related to:
- A return to training after illness and surgery
- The Benefits of Attending a Purple Patch Training Camp
Plus, Matt makes a special announcement about a new program that's coming soon, The Purple Patch Squad!
To submit your podcast questions, email questions@purplepatchfitness.com
Copyright 2019 All Rights Reserved
Are you chronically underfed and overstressed? Most time-starved athletes are. In the context of our busy lives, the vast majority of us tend to undercut our calories relative to our training demands. Unfortunately, the cost of doing so is immense.
A random approach to nutrition and fueling leads to athletes who are frustrated with energy fluctuations, a lack of portion control, and lower training consistency. This confusion often leads to trying new things and falling prey to the latest eating evangelism.
In this episode. Matt shares his thoughts on post-workout fueling with Purple Patch athlete case studies. In each, these athletes have adopted certain eating habits that, inherently, aren’t bad, but can (and do) lead to decreased performance when not executed properly.
Through these examples, Matt outlines his quick tips on how to time your meals relative to the time of day you train, what types of foods to eat before and after training sessions, and warning signs to heed if you are struggling.
Ultimately, you want your nutrition and fueling to be anchored around pragmatism and repeatable habits.
Enjoy.
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Podcasts
Copyright 2019 All Rights Reserved
This week, Matt has an in-depth Coaches discussion with Dr. Steve Ingham, author of the best selling ‘How to Support a Champion: The art of applying science to the elite athlete’, discussing and inspiring the importance of learning and adapting to reach our maximum potential.
Dr Steve Ingham is considered 'performance royalty,' as one of the UK’s leading figures in sport and one of the world’s leading performance scientists. He is steeped in high performance and has been integral to the development of Britain into an Olympic superpower.
Steve has gained high-performance insight working at the British Olympic Association from 1998 to 2004, where he was Senior Sports Physiologist and Sports Science Manager; and at the English Institute of Sport, from 2004 to 2016, where he was Head of Physiology and latterly the Director of Science and Technical Development, leading a team of 200 scientists in support of Team GB and Paralympics GB. Ingham holds a BSc, PhD and is a Fellow of the British Association of Sport and Exercise Sciences.
Today, Dr. Ingham and his team lead Supporting Champions, a company working in high-performance sports and businesses to support and champion you, your teams and systems.
To learn more about Dr. Ingham and Supporting Champions:
Steve Ingham Twitter
Supporting Champions Website Supporting Champions Social media: Twitter Facebook Instagram
Many triathletes tend to be busy people with very full lives, making participation in the sport a jigsaw of time management, physical challenges, and mental stresses.
With the combination of three sports into one, training is not an easy puzzle to create, especially when considering the additional components such as sleep, nutrition, fueling, equipment choices, and environmental stresses (heat, altitude, etc).
With all this, it is no wonder that athletes often turn their back on strength and conditioning (S+C) as a component of their approach to performance. Unfortunately, this is a huge mistake.
Fortunately, an effective S+C program should not need to consume many of your valuable training hours. Still, in order to commit to a year-round program, you must understand the value of creating a consistent routine.
In today's episode, Matt Dixon goes through real-life case studies of Purple Patch athletes who are challenged with integrating a strength and conditioning into their routine.
Matt discusses four areas for each:
- Profile - Who are these athletes? What does their life and work look like?
- Challenges and Needs Relative to their Profile
- Implementation - How did they go about creating a strength and conditioning routine?
- Outcome - What were the results of doing so?
In order to become a complete and well-rounded athlete, you must shift your perspective on functional strength towards one of performance enhancement.
To learn more about how Purple Patch integrates functional strength into our coaching, visit our coaching page and schedule a call with a coach.
As the importance of recovery has increased and the knowledge and benefits surrounding this topic have grown more popular, it has opened the door to a fleet of pseudoscience and heavy marketing that only leads to confusion and dilution of the message around recovery.
Today's podcast takes on two real case studies of Purple Patch athletes who have been challenged with integrating a recovery mindset into their busy routines. With each, Matt Dixon illustrates that, in order to integrate recovery in a time-sensitive way and pragmatic way, you don’t have to buy toys or take potions and lotions. You don't have to be fooled by quick-fixes and snake oil salesmen. There is no magical monitoring device. No - recovery is a mindset that must be developed and integrated into your life.
We, as time-starved fitness enthusiasts, may not be able to absorb as much physical training stress as a pro, but we definitely manage a large amount of stress in our daily lives.
For this reason, recovery within a time-starved life is a critical backbone to your performance evolution and cannot be an afterthought. You simply have to get it right if you’re not only going to improve in sport, but also thrive in health, work performance, and ultimately be the best version of yourself that you can be for your family and friends.
The valuable lesson in this episode? You cannot buy recovery. Your habits and mindset create the power of recovery. It takes courage to recover and the willingness to evolve.
Recovery is your route to maximize your return on your training investment.
See Matt Live in San Francisco on February 24th
Details on the Christie Aschwanden/Matt Dixon in-store appearance and discussion of the new book, " Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery"
This episode features a special conversation with a man who is central to the success at Purple Patch.
Matt Hurley is the Director of Coaching Operations at Purple Patch and he’s also an accomplished athlete, becoming overall champion at last year’s Ironman 70.3 Maine. He’s a multiple qualifier to the 70.3 World Championships and is also making quite a name in the SwimRun race scene. In fact, last year, he and his partner (fellow Purple Patch Coach, John Stevens), won the overall victory at the SwimRun San Juan Islands- beating a certain Lance Armstrong and his partner, Olympic triathlon champion, Simon Whitfield, to take the overall win.
And yet, in this episode, the conversation isn’t centered on athletic or coaching accomplishments. It’s a raw look at process, performance, and personal perseverance.
Matt Hurley speaks openly and honestly about his past drug addiction, years of dealing, and subsequent prison sentence. With vulnerability, he shares his journey of hitting rock bottom, coming out the other side of darkness, and finally finding his very own purple patch.
We hope that if you’re struggling with addiction, or if you have struggled, perhaps this episode can help you navigate. Even if you’re not, we hope that you find inspiration in this honest and raw portrayal of a true athlete, mentor, coach, and leader.
To learn more about Matt Hurley:
Team Every Man Jack
To learn more about Purple Patch Coaching, email info@purplepatchfitness.com or visit our Coaching Page.
Chelsea Sodaro was born to be an athlete. Both parents competed in triathlon and Chelsea also remembers her Dad training for the Boston Marathon!
With energy like that in your life, how could you not love sport?! And she did. Chelsea fell in love with running, which took her through college at Cal Berkeley along with a post-collegiate professional running career.
She may be a superhuman on the track, but she is also very human, having suffered frustrating injuries and setbacks that kept her from having the running career that she truly desired.
But, just like the rest of us, she was inspired by the 2016 Rio Olympic triathlon. She loved watching the build-up to that race and decided to give the sport a go knowing it would provide a new outlet for athletics and beneficial cross-training.
Today, she’s just a couple of years into her professional career and in the process of writing history. Chelsea landed on the podium in both of her 70.3 races in 2018, including an overall win at Indian Wells 70.3.
She opens up with Matt today on her past and the valuable lessons that triathlon has brought into her life. She also discusses:
- Her Key Ingredients for Successful Training
- Non-negotiable habits in her life
- The Value of Good Coaching on her career
- Advice on Searching for the Right Coach
- Highlights of Attending Camp
- Rookie Mistakes at Races
And finally, Chelsea shares what success in the sport of triathlon will look like for her.
Her answer may surprise you. Or maybe not. It is an intimate coaching moment with Matt that resonates across all performance levels.
Best of luck, Chelsea. Your Purple Patch fans are cheering for your success!
To learn more about Chelsea Sodaro follow her on:
Transition Four Site
Copyright 2019 All Rights Reserved
This week, it's the story of a time-starved athlete, but not just any time-starved athlete. Cecilia Davis-Hayes is heading into her Residency into her fourth year in Medical School at Columbia and, at the same time, is still competing at the top level of professional triathlon. She is, quite possibly, the most inspiring athlete on the Purple Patch Pro Squad.
- How did she discover a love for the sport?
- Why was Matt Dixon and Purple Patch Fitness a good match for her?
- How does she successfully balance the many priorities of training and school?
- What advice does she have for time-starved individuals who also seek success outside of their jobs?
To learn more about CDH, follow her:
Cecilia's Website
Copyright 2019 All Rights Reserved
Today is, by request, an extension on the discussion around Episode 51, The Art of Coaching and Being Coached. It’s an expansive discussion into management and leadership within a corporate setting.
There are many parallels between performance within a set of world-class athletes and performance within business teams. Your mission, as an effective coach or leader, is to create sustained performance and long-term buy-in from your team.
In order to do this, you first have to create an effective performance model for you, the leader. You see, you can only create a powerful team if you've set up great performance and rejuvenation habits for yourself.
The second part is setting up a framework and culture to allow all to thrive. As a leader and manager, you are a coach and how you set up your performance culture will ultimately determine your effectiveness.
This episode illustrates traits of effective leadership by drawing those parallels between coaching and management as it relates to:
- North Star Goals
- Short-Term Goals
- Nailing the Basics
- Feedback and Accountability
- Empowerment
When you successfully facilitate an intentional focus of action and empower the team members to understand their role as it relates to North Star goals, you have indeed created a culture to thrive.
THIS is effective coaching and, yes, effective team management.
To ask questions, email: questions@purplepatchfitness.com
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Podcasts
Copyright 2019 All Rights Reserved
The backbone of the Purple Patch Podcast is education around performance in both sport and life, and Matt hits it head-on this week in this conversation with Andy Blow, former professional triathlete and Founder of Precision Hydration.
The topic? Hydration in sport, work, and life. If you're a pro athlete, an amateur athlete, a fitness enthusiast, an executive or a busy professional looking for better energy management in life, you'll love this coaches conversation on the impact that hydration (or lack thereof) can have on our daily performance.
Not only do they discuss hydration strategies for early morning and late afternoon training, but they also discuss the implications of:
- Walking through life in a dehydrated state
- Caffeinated beverages on performance
- Extended Travel
- Excessive Alcohol Consumption
Dehydration is, simply put, a performance limiter and both Andy and Matt provide practical advice and guidance on proper hydration in both training and daily life to help you reach your athletic and human potential.
Precision Hydration is offering a 15% discount at their website using the promo code: purplepatch.
There, you can also receive their FREE Hydration Plan.
Copyright 2019 All Rights Reserved
Welcome Back to Season 2 and our first Purple Patch Podcast of 2019!
This is the time where people are choosing to be coached for the first time, transitioning to a different coach, or even refreshing their relationship with their current coach.
There is a real role for coaches to play in framing the art of coaching and creating a culture of success. On the flip side, the athlete has a real responsibility as well. How can you be coached best?
This episode is not just for coaches, but also athletes and fitness enthusiasts who are in a coaching relationship or in charge of their own performance journey.
In "The Art of Being Coached," Matt dives deep on:
- The Roles of a Coach
- Setting up a Culture of Success From Both Coach and Athlete Perspective
- Additional Tips on How Should You Be Coached and How Should You Coach?
He also gives listeners a peek into the Purple Patch coaching window with a real-life case study.
The quest and hope for this episode is that you see the performance journey as a whole and have the tools to enter into an empowering and trusting partnership that breeds confidence, education, communication, and ultimately, success.
Copyright 2019 All Rights Reserved
This week is a special episode for Purple Patch. It's our 50th episode!
We launched in January 2018. and as we approach the end of the year, we thought it was a good time to take a step back and have a little review.
Today, it's Matt's picks from some of the episodes of the last few months that are anchored and channeled on global life performance and reaching your potential via an athletic mindset.
Purchase a copy of Fast-Track Triathlete and Receive a Free Swim Cap
Learn More About Purple Patch One-on-One Coaching
Email info@purplepatchfitness.com to hop on the San Francisco Camp Waitlist
Episode Highlights:
Taken from Episode 31 - Fighting Fatigue - Knowing When to Push Through or Back Off
Fatigue is not a negative word. In fact, it's a part of growth and you should lean into it. It is earned from hard work and the adaptions can be positive, but you must make smart decisions in managing your fatigue. In this segment, Matt provides context around “fatigue” - both anticipated vs. unanticipated-and discusses some of those objective and subjective markers of fatigue.
Taken from Episode 36 - A Championship Mindset
Regardless of your "main event," you will arrive with the physical resources that you have, and you have to set yourself up with the best performance you can have on that day. In this episode, Matt outlines a few categories to help promote a positive mindset and enable you to free your body to do what it is prepared to do.
Taken from Episode 44- Take a Break, but Don’t be a Post-Season Sloth
Matt addresses the dangers and pitfalls of an "all in" or "all out” attitude and highlights some of the benefits that a short break can have on post-season training.
Taken from Episode 46 - Standing on the Shoulders of Giants
Is your coach fit for the job? Is your coach fit for you? The power of a mentor or coach cannot be overstated and to truly maximize the benefits of a professional coach, you, the athlete, must be a major stakeholder to ensure that the relationship is fruitful and beneficial to your performance. Matt describes the characteristics of a great coach or mentor.
Taken from Episode 48 - Assassin of Effectiveness
For most of us, the buy-in for presence and focus in work and sport is there, but the mind is often polluted. Diluting focus and attempting to multitask will NOT increase productivity in work or sport. This clip will empower focus with specific strategies to arm you for success.
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Podcasts
Copyright 2018 All Rights Reserved
This week, we provide a little fun (and hopefully a little inspiration) for your holiday lens and gift giving!
Matt and his team of coaches came together to provide you with some of their holiday performance gift recommendations centered around our Four Pillars of Performance: Endurance Training, Strength and Conditioning, Nutrition, and Recovery.
These ideas aren’t quick fixes or magic shortcuts to performance success. They are simple, actionable, and authentic ideas for your performance-driven loved one.
We hope this list provides inspiration, ideas and even, perhaps even a little positive habit change for the New Year.
Happy Holidays!
To receive a list of our recommendations go to:
https://purplepatchfitness.com/gadgets
To ask questions, email: questions@purplepatchfitness.com
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Podcasts
Copyright 2018 All Rights Reserved
It’s hard to argue with the concept that you will get more out of a project, workout, meeting, or book if you are fully immersed and focused in the endeavor. Being distracted or having your mind elsewhere is hardly a logical path to success and we are all susceptible to becoming distracted, especially with all the competing demands that our big lives tend to bring.
For most of us, the buy-in for presence and focus is there, but the mind is often polluted. Diluting focus will NOT increase productivity in work or sport.
This episode will empower focus in both work and sport with specific strategies to arm you for success. Adopting this game plan will open up a pathway to presence and create a positive impact for maximum effectiveness.
Remember:
“Presence is effectiveness and effectiveness leads to capacity.”
Bad habits simply create bad output and the only way to create capacity and to execute high-quality work is to become an assassin of effectiveness.
To ask questions, email: questions@purplepatchfitness.com
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
- Apple Podcasts
- Spotify
- Stitcher
- Google Podcasts
Copyright 2018 All Rights Reserved
Take a moment to revisit your childhood. Do you recall spending hours on end riding your bike around the neighborhood, exploring backyards for unknown treasures, splashing in the pool with your friends, or playing in the snow without thought or fear of the cold?
Ahhh…the glory days of childs’ play.
Hopefully, you engaged in a variety of activities, both structured and unstructured. You likely played soccer, or little league, or swam on your swim team. With luck, those days provided positive memories and awarded many positive traits that you carry with you today related to teamwork, leadership, creativity, passion, resilience and the importance of failure. Yes, the importance of failure.
That is the framework for Matt’s highly personal episode this week about childhood development in sports: the value of sports for children, setting up your kids for long-term performance, and the mindset and approach to being a supporting parent in their journey.
Matt takes on this important topic from three perspectives: as a former elite athlete, as a coach, and most importantly, as a father of a six-year-old son.
- What are the global benefits of participation in sports as a youth?
- Why should you build in unstructured play as well?
- How do you set up your children for success?
- How do you set them up for failure?
The journey of an athlete at any age extends well beyond physical development. It is a gateway of imagination, adventure, and shared journeys. It is a confidence booster and, quite often, a catalyst to problem-solving.
Most importantly, though, it should be fun.
To ask questions, email: questions@purplepatchfitness.com
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
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Copyright 2018 All Rights Reserved
“If I have seen further, it is by standing on the shoulders of giants.” - Isaac Newton
The power of a mentor or coach cannot be overstated and to truly maximize the benefits of a professional coach, you, the athlete, must be a major stakeholder to ensure the relationship is fruitful and beneficial to your performance.
In this episode, Matt discusses the importance of finding the right coach for you.
- What are characteristics of a great coach or mentor?
- How do you find the right coach for your needs?
- How do you maximize the relationship to allow performance gains?
- What are some of the qualities and red flags you should look for?
- Does the coach’s philosophy align with you and your needs?
- What is your role in this athletic journey?
Being a great coached athlete is not about punching the clock and simply checking off workouts prescribed like a list of tasks. Life is not a spreadsheet, and therefore it is tough to apply a strict spreadsheet of training to life.
And, remember, having a coach isn’t just about getting you to hit every session, but to become empowered to make smart decisions to adapt and evolve training relative to life and prior training.
Is your coach fit for the job? Is your coach fit for you?
Find out in today's episode.
Think Purple Patch Coaching may be a good fit for you? Review our programs and reach out to us!
To truly maximize the benefits of a professional coach, you, the athlete, must be a major stakeholder to ensure the relationship is fruitful and beneficial for your performance. So, how do you find the right coach for your needs, and how do you maximize the relationship to allow performance gains? Here are some questions you should be asking.
To ask questions, email: questions@purplepatchfitness.com
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
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Copyright 2018 All Rights Reserved
Download our Sample Post-Season Workouts
There couldn’t be a more valuable part of the season to make fundamental groundwork changes to who you are as an athlete.
Purple Patch views the post-season as perhaps THE most important block of training which includes preparation for the heavy lifting ahead, technical and skills development, and critical ‘building block’ work of good habits that pave the way for greater yields from the training that will come later.
Consider it as the first part of your annual performance journey, and the absolute bedrock and foundation of your construction project as an athlete.
In this episode, Matt Dixon dispels myths around this phase by talking about two real-life Purple Patch athletes and how they've traditionally approached post-season. A small shift in focus yielded much improvement for the next season.
- How important is post-season?
- What is the mission of post-season and what is your mindset?
- What type of workouts should you do?
These topics and more are built into this episode about post-season and your opportunity to set up a better season and year of performance and health than you’ve ever had before.
Purple Patch is Hiring Coaches
Click HERE for our Sample Post-Season Workouts
To ask questions, email: questions@purplepatchfitness.com
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
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To evolve and improve long-term REQUIRES blocks of serious rejuvenation and rest.
In work, sport and life, it is impossible to optimize performance if you never get off the hamster wheel. Quite simply - to grow requires rest.
But, how exactly should you integrate blocks of rejuvenation without throwing away all of the blocks of solid training in the last months?
In this episode, Matt talks about the dangers and pitfalls of an "all in" or "all out" attitude. He also stresses the benefits that a short break can have on post-season training.
- Why do you need breaks both physically and emotionally?
- How exactly should you approach a season break?
- What can you expect from a short break away from training?
- What exactly is post-season and what type of training should you do when your next race is still months away?
- Should you expect dips in fitness?
- Why are scheduled breaks so hard for athletes to embrace?
- Why shouldn't you turn into a sloth for a few months?
Remember, life is not a hamster wheel. In the cycle of performance, you want long-term development, but you also need time to rest, rebuild and continue to develop technically.
Scheduled breaks are the first step in a new progression, just don't turn into a sloth!
Matt has put together a video that explains the Purple Patch season planning methodology, specifically the endurance training component and how we can help you develop your best season of performance. Visit https://purplepatchfitness.com/seasonplanning to unlock the video.
:00-1:30 Matt's Weekly Introduction
1:30- 6:10 Word of the Week: MISSION
6:25-26:25 The Meat and Potatoes: Taking a Break
26:40-32:30 Question of the Week: Snorkel Use
32:40-34:47 Episode Recap
To ask questions, email: questions@purplepatchfitness.com
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
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Copyright 2018 All Rights Reserved
We revisit an insightful conversation with three Purple Patch Pros who are competing in this Saturday’s IRONMAN World Championships - Laura Siddall, Kevin Collington, and Sarah Piampiano.
They recorded this interview (Episode 5) in January at the Purple Patch Pro Camp in Scottsdale, Arizona when they were just starting their 2018 season.
In this episode, they talk about goal setting, managing fears, mindset, key lessons, and finding world-class performance every time they toe the line at a race.
Clearly, these three have put their words into action and we wish them all the best on the Big Island.
Purple Patch is behind you and we can’t wait to follow along!
IRONMAN World Championship
Kevin Collington Website
Sarah Piampiano Website
Laura Siddall Website
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Copyright 2018 All Rights Reserved
The IRONMAN World Championships take place on Saturday, October 13th and Matt has dedicated this entire episode to the lore and lure of this 40-year-old magical race on the Big Island.
Listeners get a glimpse of the race course from his perspective. What makes it so special and, at the same time, so difficult? Why do the best athletes in the world seem to struggle in this unique setting?
It is, as he says, an event like no other and spectators have the privilege of watching the battle unfold throughout the day.
During this episode, Matt also divulges:
- How to avoid the common mistakes that athletes make in their training, the week of the race, and even the day of the event that can impact their performance.
- Critical components of success and how to approach the race from a performance perspective.
- Advice and recommendations, especially for first-timers
It is a magical event and the stakes are high for these privileged athletes who have punched their ticket to the World Championships.
And as Matt advises, "Commit to make it your best training day. Once the gun goes off, whatever the body and situation give you, you have to maximize how well you do with those resources."
Best of luck to all racing at the IRONMAN World Championships.
Prep to Race in Heat or Altitude with Purple Patch Sauna Protocol
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Copyright 2018 All Rights Reserved
We've received so many great questions to questions@purplepatchfitness.com and Matt is answering several of them today surrounding season planning and continuous progression as an athlete.
Topics include:
- How to approach your first 70.3 distance
- Advice on peeing during a race- should you stop?
- Approach and philosophy of the long run in Ironman or Marathon training
- Maintaining fitness without the pressure to race
- Tips on continuous progression after a breakthrough performance
- Season planning and laying out a race plan for optimal performance
Matt has put together a video that explains the Purple Patch season planning methodology, specifically the endurance training component and how we can help you develop your best season of performance. Visit https://purplepatchfitness.com/seasonplanning to unlock the video.
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
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Copyright 2018 All Rights Reserved
In part one of the Purple Patch Podcast with Gerry Rodrigues, Matt and Gerry reminisced about each other's careers and how coaching and training methodologies have evolved, especially for the multisport athlete.
In part two, they dissect the recent IRONMAN 70.3 World Championship race and discuss the natural evolution and progression of these world championship athletes. It should come as no surprise that there are common elements of their success that are applicable to athletes and performers at all levels.
Finally, Matt and Gerry look ahead to the future of the sport:
- What is the process of longevity and long-term success?
- What are the characteristics of great athletes?
- How is sport such a conduit for life?
- What is one of Gerry's favorite coaching phrases?
- Most Importantly, What would Gerry bring on Dixon's Desert Island?
We hope you enjoyed this Coaches Conversation with two of the greats in the sport of triathlon.
Tower 26 Online Swim Program
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Copyright 2018 All Rights Reserved
Did you know that Gerry Rodrigues coached Matt Dixon in swimming when Matt was a professional triathlete? Their relationship and mutual respect span decades - as does their knowledge of the sport.
Of course, this isn't a typical conversation about swim form and technique. This is a deep dive with two triathlon experts through their lens of performance and coaching.
In part one of this two-part series, they reminisce about each other's careers and how coaching and training have changed, especially for the multisport athlete.
In addition to great stories, they discuss:
- Gerry's swim career and race memories
- Open water race tactics and strategy advice
- Components that have facilitated the success of Tower 26
- The importance of nailing the basics
- Athlete development, the lure of lofty aspirations, and why coach hopping is detrimental to success
- The role of a coach and collaboration between coach and athlete
In part two, they'll discuss the future of the sport. Stay tuned!
Tower 26 Website
Tower 26 Online Swim Program
Copyright 2018 All Rights Reserved
To submit your questions for future episodes, email: questions@purplepatchfitness.com
Click Here for Matt's article on Sauna Protocols mentioned in the Question of the Week.
At just 34 years of age, Anna Hertel will likely never compete at another IRONMAN. Five years ago, that concept would’ve been devastating and unimaginable because, like a lot of people, triathlon was her identity.
Anna’s story is one of growth; growth as a human even in the midst of overwhelming adversity, which has come hard and fast in all facets of her life.
This is also a story of finding your place within endurance sports even when the sport you love must cease.
What has emerged from the chaos is a mature and patient mindset - a mindset filled with purpose and gratitude and her lessons resonate universally:
- Stop being in a hurry
- Meet your body where it’s at - not where you think it’s at
- Check your internal health and journal your personal progress; not just the data
- Don’t take yourself too seriously
And, as Matt Dixon says, “Keep the sport fun. Give yourself permission to enjoy it. Training is super, but it isn’t YOU.”
What a powerful evolution, indeed.
To submit your questions for future episodes, email: questions@purplepatchfitness.com
:00-:20 Purple Patch Weekly Intro
:22-3:30 Matt's Introduction to the Podcast and Preview
3:45-7:30 Word of the Week - "All In"
7:40-58:30 Anna Hertel Interview
58:30-1:04:25 Athlete Questions of the Week - Heat Acclimation
1:04:30-1:06:27 Matt Dixon's Lessons of the Week
Click Here for Matt's article on Sauna Protocols
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
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Copyright 2018 All Rights Reserved
Cramping is a frustrating part of endurance athlete life for many, amplified by the fact that there is seldom a quick diagnosis of cause, nor an easy solution for most. The whole area of cramping tends to be an ‘experiment of one’ -- with plenty of conflicting or shaky research, interesting concepts and ideas that emerge, and different preventions and remedies that work for some athletes, yet fail for others. We still cannot definitively establish what causes cramps -- and many of the anecdotal preventions and fixes to cramping could as easily be attributed to the all-powerful placebo effect as they could be the effectiveness of the intervention.
This episode is outlined from a collation of conversations with passionate experts in the field, review of existing literature, as well as coaching observations and review.
Matt takes a deep dive on:
- The Causes and Types of Cramps
- Ten Contributing Factors that May Lead to Cramps
- How to Mitigate the Risk of Developing Cramps in Training and Racing
- What to Do If and When They Occur
It is a complex subject without an opportunity for definitive cause or prevention, but as with the rest of your performance, maintaining positive habits and a fit n’ fresh mindset is your best path toward mitigating the risk of occurrence.
To submit your questions for future episodes, email: questions@purplepatchfitness.com
:00-:20 Purple Patch Weekly Intro
:22- 1:45 Matt's Introduction to the Podcast
1:45- 5:38 Word of the Week - Camps
5:50- 43:25 The Complexity of Cramps Discussion
43:30-52:48 Athlete Questions of the Week on Running
52:50-55:05 Lessons of the Week
Click Here for Matt's article on Sauna Protocols
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
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Copyright 2018 All Rights Reserved
“The best success you can have in any race is knowing that you remained open to performance and that when you crossed the line, you took all the steps in your control and ability to maximize your performance.”
This is a true Championship Mindset.
Speaking of, Best of luck to those athletes heading to the 70.3 World Championships in South Africa. A World Championship. Wow!
For some, it will be a celebration of being present, and they simply hope for the best. For others, there is an ambition to create a massive personal performance that can project themselves onto the podium.
Regardless of your "main event," you will arrive with the physical resources that you have, and you have to set yourself up with the best performance you can have on that day.
How do you achieve this? Today, Matt breaks it down in a few categories -- to help promote a positive mindset and enable you to free your body to do what it is prepared to do.
By focusing on planning, mindset prior and execution, the chances of you having your best performance is at its best.
To submit your questions for future episodes, email: questions@purplepatchfitness.com
:00-:21 Purple Patch Weekly Intro
:22- 1:40 Matt's Introduction to the Podcast
1:40- 6:40 Word of the Week - Baggage
6:55- 45:35 The Championship Mindset with Matt Dixon
45:40-50:15 Athlete Question of the Week - Wetsuits!
Click Here for Matt's article on Finding the Right Wetsuit for You
50:20-53:10 Lessons of the Week
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
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“The list of what I want to accomplish continues to grow,” says 64-year-old Purple Patch athlete, Rick Wimmer. “Society expects people to retire, but this is how I get the most out of life!”
Maintaining a growth mindset is everything - at any age. In this episode, recorded on location at the recent Purple Patch Training Camp in South Carolina, Matt converses with two Purple Patch Masters athletes, Rick Wimmer and Ken Pagliughi, about their recipes for success and longevity in sport and life.
Both are highly successful individuals — Rick was a partner at Ernst and Young for 35 years, Ken a District Attorney in New Jersey — but they also continue to thrive and improve in their athletics, health, and mindset. With Rick at 64 and Ken at 71, they both have so much more to accomplish and refuse to settle for stagnation.
This conversation is packed full of humor, personal anecdotes, inspiration, and education for athletes of all ages. You, too, can develop a path to longevity and excellence at any age as long as you maintain a growth mindset and choose to evolve.
Have a plan, don’t settle for less, be willing to reinvent yourself, and as Ken jokingly says, “Don’t Screw It Up!”
To submit your questions for future episodes, email: questions@purplepatchfitness.com
:00-:21 Purple Patch Weekly Intro
:22-1:25 Matt's Introduction to the Podcast
1:40- 3:27 Word of the Week - Growth
3:30- 52:20 Rick Wimmer and Ken Pagliughi - Dispelling Myths on the Aging Athletes
52:25-54:40 Athlete Question from Karim
54:40-59:15 Lessons of the Week
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
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Copyright 2018 All Rights Reserved
To submit your questions for future episodes, email: questions@purplepatchfitness.com
This week, Matt goes into the weeds with his first official "Athlete Q&A" Episode dedicated solely to recent questions from real athletes.
He covers off a variety of topics including:
- Maintaining Strength in the heart of your racing season
- What Bike to Use in Training - Do you always need to practice on youTime Trial Bike? Matt investigates the use and benefits of mountain and road bikes in your training
- Fueling in Races and that dreaded bloating. What causes it and how can you avoid it?
- Vacation Blues - This question is centered around the panic of an athlete who finds himself without a bike for six days! Will everything fall off the rails? How do you compensate for holidays and travel?
- Equipment and Wheel Choice - Tri geeks will love this one as Matt answers a question on race wheel choices and decisions around this technical aspect of racing.
To submit your questions for future episodes, email: questions@purplepatchfitness.com
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
Today’s focus is on…well…FOCUS... and remaining present in your training in order to maximize your training yield.
Something that is often overlooked in training by both athletes and coaches is the importance of presence - focused awareness on the task. Whatever your quest or goal, being focused and present is a critical piece of the puzzle to maximize your precious training time. This becomes even more critical when you are time-starved.
Being focused and present ensures the best execution and the biggest performance yield. In this episode, Matt discusses the many reasons to be present and the best path to set up these habitual practices during your training.
It is often said that, “As you train, so shall you race.” If you don’t train with presence and focus, you can’t expect to have mental resiliency on race day. Focus helps you develop your innate sense of pacing and effort and, with practice, can become habitual automation. Quite simply, you develop your inner animal.
Tower 26 Podcast with Gerry Rodrigues and Swim Smooth
Description of Minimum Form Pace in Running
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Copyright 2018 All Rights Reserved
Article about Ed’s IRONMAN Lake Placid Victory
This week, we revisit a former guest with a playback of Episode 9 with Ed Baker. Ed is an accomplished and impressive business executive, serving as Head of International Growth at Facebook and then VP of Growth and Product at Uber until the Spring of 2017.
In addition to his business accolades, he is the father of three children (with another one on the way this Fall) and, over the last two years, he has taken a leap of faith into triathlon under the leadership of Matt Dixon.
On July 22, 2018, Ed Baker put his months of training and education to the test at IRONMAN Lake Placid and HE WON - OVERALL.
This episode, recorded in February 2018, takes place while Ed was at the Purple Patch Pro Camp in Scottsdale. Yes, Dixon threw this triathlon newbie to the professional wolves and they had a feast, but it gives you a glimpse into the journey and progression of Ed that would lead to his first IRONMAN victory.
Throughout the conversation, you’ll hear them discuss Ed’s journey from athlete-to-executive, and then back to an athlete. They also came away with many insights and lessons for any high-performing individual, and these are the nuggets that Matt and Ed discuss so thoroughly in this episode, including the:
- Benefits of maintaining an exercise or training routine even as a busy executive
- Value of having a coach to help you define goals and realize your full potential
- Similarities between sport and business - setting small goals and having the ability to check in frequently, embracing baby steps
- Many parallels between professional athletes and executives, including an insatiable thirst for personal evolution and growth
- Importance of nailing the basics both in work and life since that makes up 95% of performance success
- Qualities of successful people - humility, friendliness and a good sense of humor
How did he go from triathlon newbie to IRONMAN champion?
Talent Management: With an athlete like Ed, the coach better be equipped to say no as much as yes -- as talent requires management. To manage Ed’s progression, Matt had to be very careful with load and progression, ensuring that he didn’t just dump swimming and cycling onto an already comprehensive running background, and didn’t just mimic old training habits. The key has been patience and careful progression.
A Race Plan for Performance: Ed’s race plan this weekend was simple. Go and train all day. He ‘loves’ to race, but this would be an event to train. This approach means a humble mindset, a cautious and patient approach, and a complete avoidance of thinking about places, times or qualification.
Create a Positive Race Experience: This humble approach, with the focus on the occasion and joy of it, was the gateway to future performance.
Yes, Ed won the race and had a magical day, but the key is how he got there. He listened, was patient, and despite his natural racing instincts, he had the courage to hold back to allow the magic to happen. Now he can learn, evolve and improve.
Article about Ed’s Victory
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Copyright 2018 All Rights Reserved
Should you toughen up and push through your training, or should you be smart and back off? Matt explores the concept of fatigue in today's podcast.
Fatigue is not a negative word. In fact, it's a part of growth and you should lean into it. It is earned from hard work and the adaptions can be positive, but you must make smart decisions in managing your fatigue.
Context is everything when you're talking about this vital topic. There's a big difference between expected and anticipated fatigue (in a hard session or in a heavy block close to a race) and unanticipated fatigue (not responding to several light days, poor performance over several training weeks, persistent injury, and illness, etc.).
In today's episode, Matt takes a deep dive on both objective and subjective markers of fatigue. How do you know if what you're feeling is normal or not? A lot of it depends on where you are at in your season; what lens you are looking through.
He describes how to ease back into a regular training schedule after a few days of rest and even goes through multiple case studies to illustrate when it's appropriate to back off or push through a tough session.
Your training can’t be just checking the box of training sessions. Success comes with the decisions you make along the way and this episode will help you create a framework of decisions around your fatigue accumulation.
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
This episode is a triathlon strategist’s dream come true!
Matt opens the lid on the coaching mindset as he dissects the planning and performance journey of Jesse Thomas’s successful podium finish at the recent Challenge Roth.
When great performances happen, especially with elite and professional athletes, most people assume it’s simply a result of some herculean amount of training that always had a perfect rhythm and flow. The truth is, triathlon training in a time-starved life is seldom that.
This is Matt’s personal case study of how he approached Jesse’s entire season and the lead-up to this “A” Race. Matt offers his in-depth thoughts, strategies, and even training sessions that went into this non-traditional approach to Ironman training.
You’ll, no doubt, absorb a few key lessons along the way centered around:
- The importance of taking a break
- Why you don’t always train just for the demands of the event
- Why your training should have crystal clear clarity and purpose on every session and every day
- Why you should remain flexible and not reliant on a static program that is based on a certain number of hours per week
- The value of long-term coaching
In laying this out, you will hopefully be able to draw the lines between his experiences and your own journey of performance.
Cheers!
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
Matt is on vacation, so he put together a “Best of” Series from the initial month of the podcast. It’s a taste of the key highlights of lessons and takeaways from episodes so far this year.
CycleOps, PowerTap, and Purple Patch have teamed up to help you get crackin’ on your training! Visit purplepatchfitness.com/getcracking and register to win one of three great prizes that include: a pair of PowerTap P1 pedals, a Magnus indoor trainer and even a coaching consultation with Matt Dixon.
Register now through July 8th!
Episode Highlights:
1:20- 4:55 Performance in a Time-Starved Life
Hear Matt’s introduction on achieving performance in a time-starved life and the four magic words for a successful training recipe: specificity, consistency, progression, and patience.
4:57- 12:16 Sami Inkinen, Virta Health
Matt and Sami discuss the key elements of training in context of Sami’s time-starved Life and how he achieves successful performance in both the workplace and sport.
12:20- 18:38 Dr. Chris Winter, MD, Author of the Book, The Sleep Solution
Matt and Dr. Winter discuss the influence of good sleep on global performance and the benefits and reward system for getting good sleep.
18:43-23:55 Steve Magnus, Co-Author of the Book, Peak Performance
There are two big takeaways from this discussion: What are the mistakes that athletes make during training and, conversely, what are some of the positive supporting habits they possess?
24:00-31:00 31 Brad Stulberg, Co-Author of the Book, Peak Performance
A discussion of the words, “Balance,” “Excellence” and the importance of seeking joy in your training.
31:05-42:20 Jesse Thomas, Pro Triathlete
Matt goes deep into conversation where Jesse talks about the new phase of his career and how he structures training around work, family, and a busy time-starved life.
42:25-49:40 Lars Tandrup, Purple Patch Athlete
Lars Tandrup lost everything in the Santa Rosa fires and he talks openly about what’s important in his life now and how his endurance mindset has actually helped him through this difficult period.
49:47-1:10:02 Kyla Channell, Purple Patch Resident Nutritionist
This was a hot topic and two of our most popular episodes. Matt talks with Kyla Channell. We talk about hydration and nutrition, as it pertains to both daily life and training.
1:10:10 Matt’s Wrap Up
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
Register to win a 3-Month Subscription to Linden & True Coffee! Visit purplepatchfitness.com/coffee for the details.
On April 16th, 2018, Des Linden became the first United States female to win the famed Boston Marathon in 33 years. While she admits that she often plays the role of “underdog,” this year was different. She went from “underdog” to champion in a race that brought with it epic wind, rain, and freezing temperatures. When others faded, she chiseled away and rose to the top, earning the dream victory of a professional running career that started at the Boston Marathon back in 2006.
What goes into a victory like the Boston Marathon?
It certainly wasn’t an easy victory. In fact, much has been reported about the fact that Des almost quit the race because she felt that it wasn't her day. But, she rode the wave and came out on top. What a lesson in life and performance!
Today, she and her husband, elite Purple Patch triathlete, Ryan Linden, explore performance and relationships in this intimate conversation with Matt Dixon. This isn’t a Boston Marathon recap, but a glimpse behind the curtain of two elite athletes and how they manage their training, racing, recovery, and day-to-day responsibilities as partners in each other's success.
What are the components of their successful relationship and what can others learn from their journey? How do they overcome their own pain, adversity, and fear?
Both Ryan and Des have evolved and changed throughout their careers and they graciously open up about their personal evolutions and explore how their thoughts around coaching, collaboration, and training have matured through the years. The lessons they've learned are lessons for anyone seeking peak performance.
This is a personal conversation that feels like you're sitting with them having a cup of tea or coffee.
Speaking of coffee - Des and Ryan even talk about another passion of theirs: the debut of Linden & True Coffee earlier this year in conjunction with another pair of elite athletes, Sarah and Ben True.
In fact, they’re giving away free coffee to lucky listeners. Go to purplepatchfitness.com/coffee for your chance to win a 3-month subscription to Linden & True Coffee.
Purple Patch has also teamed up with CycleOps and PowerTap to make your summer training sizzle! Visit purplepatchfitness.com/getcracking for the chance to win a Magnus Indoor Trainer, pair of P1 Pedals and a consultation with Matt Dixon!
Des Linden Instagram
Des Linden Twitter
Des Linden Facebook Fan Page
Ryan Linden Instagram
Linden & True Coffee Website
Linden & True Instagram
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
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Copyright 2018 All Rights Reserved
Excellence doesn’t often come without fear and doubt. Today, Matt dives into the internal struggle, the journey of achieving wonderful results, but focusing in on areas that few are honestly willing to discuss.
Laura Siddall is a professional triathlete showing the greatest vulnerability in her expressing fears, confidence, and challenges she has faced and managed on her path to world-class performance.
There is a perception that pros don’t face the same obstacles, anxieties, and struggles as age group athletes. Matt and Laura talk openly about the truth. Yes, she does have fears and she shares the internal and external pressures that she faces daily as a world-class performer.
One of the many key takeaways from this discussion is understanding that fears and doubts never go away regardless of what level you perform. Your goal as an athlete or high performer is to implement tools and habits to manage those anxieties. Laura has successfully done this and has landed on the podium in 27 of her last 30 races.
In this honest discussion, she addresses questions like:
- What did she think turning professional would be like?
- What does it mean to be a professional triathlete?
- What was her experience of turning pro actually like?
- When she looks back now, with the lessons she has drawn, what are the key elements that apply to everyone?
- What are the struggles that she faces daily?
- What anxieties and fears does she face going into a race?
- How does she go about alleviating some of her stress before races?
- What are some of the challenges she faces post-race?
- What are some of the tools and habits she uses to mitigate the emotions?
- What are some of her key performance habits?
- What is her advice for athletes interested in turning pro?
Laura is an example for anyone aspiring the achieve high goals in sport and life. Vulnerabilities can lead to victories. In fact, it is empowering and can help you grow and thrive. Don't try to run away from the natural emotions of worry, doubt, and fear. Instead, develop the tools to recognize and manage those emotions. That, in turn, will allow you to become more adaptable and resilient.
Laura Siddall Website
Laura Siddall Instagram
Laura Siddall Facebook
Laura Siddall Twitter
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
Go to purplepatchfitness.com/transgenderathlete to receive more resources and information on Chris Mosier.
Matt Dixon is back with another moving and inspiring feature with a Purple Patch athlete.
In 2015, Chris Mosier became the first openly transgender man to make the Men’s US National Team and, in 2016, he became the first trans athlete to compete in a World Championship.
He is a 5-Time Member of Team USA, representing the United States in Sprint Triathlon, as well as both Short Course and Long Course Duathlon.
He is, as the BBC said, “The Man Who Changed the Olympics” as he was instrumental in getting the International Olympic Committee (IOC) policy on transgender athletes changed.
Today, Matt Dixon shares Chris’s journey from childhood athlete to successful athlete, advocate, and member of Team USA.
- What was it like growing up playing female sports even though he didn’t identify with his gender?
- How did he navigate sports in school and throughout college?
- When and why did he decide to transition?
- What is it like competing as a man today?
- What have his struggles and journey taught him about training?
- Does he embrace his work as an advocate?
- What does a typical training and testosterone protocol look like for him?
- What does the future hold for transgender athletes?
- What is his outlook on the future of sport?
Let there be no doubt that Chris is a trailblazer and groundbreaking transgender athlete. He is a beacon, an inspiration, and a resource for others.
In fact, go to purplepatchfitness.com/transgenderathlete to receive more resources and information on Chris Mosier.
You can also find many of the links below:
Transgender Athlete Resources
Chris's Website: Transathlete.com
Transgender Terminology: https://www.transathlete.com/starthere
5 Tips for Allies of Transgender People: https://www.transathlete.com/five-tips-for-trans-allies
Chris Mosier in the Media
ESPN profile on Chris
Original Nike Ad from 2016
ESPN Body Issue 2016
New Nike ad that just launched June 6
BBC Interview: Man who changed the Olympics
Trans Athlete Behind IOC Policy Change
Connect with Chris
Instagram: https://www.instagram.com/thechrismosier/
Facebook: https://www.facebook.com/thechrismosier/
Twitter: https://twitter.com/TheChrisMosier
Website: www.thechrismosier.com
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
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Copyright 2018 All Rights Reserved
How do you define talent?
Is it a combination of physical traits that allows an advantage over competitors? Is it God-given innate talent and gifts given to the rare few that allow potential to meet performance? Are people just born with talent, while the rest of us have no hope?
Matt dissects this idea of “talent” in today’s episode and what he has learned by working with some of the best endurance athletes in the world, as well as many CEOs and business leaders.
All of them are gifted, yes, but the talent to create greatness goes well beyond their mathematical skills or the size of their lungs.
Quite simply, talented people, and the ability to be great over a long period of time, are fueled by the optimal use of their gifts. They convert potential into performance with longevity.
This is where real talent lies.
The greatest performers in sport, business, and life have similar aligned traits that facilitate greatness, and these traits are the key ingredients in a recipe that enable them to stay in the high-achieving performance zone as long as possible.
What are these traits? What is the magic recipe? Matt goes into depth so that you, too, can learn what talent means to in order to enhance or improve your own performance journey.
You're in control of maximizing your performance potential.
To read more about Common Traits of Highly Talented People, click HERE.
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
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Copyright 2018 All Rights Reserved
Matt takes a deep dive today with Erin Taylor, founder and head coach of Athletes for Yoga. Taylor is an international leader in yoga for athletes, and architect of the only yoga for athletes platform on-line. She’s also an author of two book: Work In and Hit Reset.
Integrating Yoga into endurance sports goes well-beyond simply attending a weekly 60-minute yoga class or 90-minute hot yoga session. Performance yoga, like Jasyoga, is a key tool in your approach to maximizing your individual performance no matter what level you are.
It truly creates an integrated athletic mindset by:
-Maximizing Recovery
-Increasing Sports Specific Mobility
-Improving Performance
Enjoy this insightful episode and learn how just five minutes a day of performance yoga can make a positive impact on your training and racing.
- Athletes for Yoga Website
Erin Taylor's Books:
- Work In
- Hit Reset
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
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Copyright 2018 All Rights Reserved
What do you do when you’ve lost everything? How do you start to rebuild? This conversation with new Purple Patch athlete, Lars Tandrup, is a story about performance and emerging from tragedy. It’s not about race performance, per se, but a lesson of how stress and adversity can be a catalyst for human growth, development and adaptation.
Last year, Lars and his wife lost everything in the wildfires of Santa Rosa, forcing him to shift his lens on what is truly important in life. He focused on not falling into a victim mentality, but instead, to separate his reactions from the emotions he was feeling.
The result? An overwhelming sense of gratitude enveloped him and a new opportunity to grow and develop emerged. “It’s when we struggle that there’s an opportunity to find clarity and solutions,” he says.
What has he learned?
Life is about meaningful relationships and being of service to others.
It’s also about defining what truly matters in your growth and happiness and, as he says,“We have been given the gift and opportunity to rebuild our life and that’s an interesting and liberating experience. A burden has been lifted.”
An athletic mindset really can help you emerge from life's worst tragedies and Lars is proof positive that mindset is everything.
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
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Copyright 2018 All Rights Reserved
Matt introduces us to Purple Patch athlete, Jordan Ouida. Ouida, based in Manhattan, is a husband, father, financial executive, marathoner and triathlete. And, as you’ll hear in this episode, has successfully integrated sport into life with a little “out-of-the-box” thinking.
Matt explores Jordan’s evolution in training and how he has managed to navigate and excel in his multisport career. In fact, Ouida recently ran two marathons, Boston and Big Sur, just two weeks apart, on a recipe of just three runs per week. Guess what? He requalified for Boston in 2019!
In this conversation with coach and athlete, you’ll learn the benefits of swimming and biking for run performance and how, as triathletes, run training cannot be designed in isolation. Triathlon is swim-bike-run. It’s not just three sports. It is one sport with three disciplines. Sometimes you have to turn traditional marathon training on its head in order to integrate training successfully into your life and still yield performance.
By Jordan Ouida’s example, you’ll also learn:
- The value of arriving to races fit, healthy, and fresh. It’s so critical to success.
- As a recreational, but driven athlete, be ready to think outside of the box to remain passionate, healthy, and progressing.
- Finally, realize the vast majority of time-starved athletes spend much of their time stressing about the training load, but understand that stress is stress is stress. The biggest challenge that they face arrives from life stress.
This example is validation of why a dynamic and flexible approach to training is so key. You have to integrate sport into your life and Jordan Ouida is a shining example of successful execution.
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
For more tips, Download our FREE Cheat Sheet on Maximizing Your Daily Energy Levels
Here's the Question of the Week: Are you surviving or thriving?
You want to successfully integrate sport into life so that, yes, you improve and achieve your goals, but you want that, in turn, to lift your health, your ability to perform in the workplace, and, of course, bring the best version of yourself to your friends and family. That's what today's discussion is all about. Matt gets practical as he helps you dial in simple and executable tips to maximize your daily energy management.
Your ultimate goal? Make sure that you have fantastic daily energy so that you can thrive and perform outside of the time you are training or exercising giving you control, stability, and consistency in your life.
Align your habits by optimizing some of these goals:
How you Plan and Structure Your Week - The Sunday Special
Post-Workout Fueling - Your #1 Performance Habit
Nutrition Habits - Timing those Starchy Carbs
Hydration - When to Consume Water, Caffeine, Alcohol, Juice
Move in the day - Why Pee Breaks are a Good Thing
Naps and Meditation - We all Need "Me" Time
For more tips, Download our FREE Cheat Sheet on Maximizing Your Daily Energy Levels
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
Copyright 2018 All Rights Reserved
To unlock and view the Free Purple Patch strength resources, visit, https://purplepatchfitness.com/freeresources
In previous episodes, Matt has discussed Endurance Planning, Nutrition and Recovery. Today, he dives deep into the Fourth Pillar of Performance: Functional Strength and its role within the scope of endurance activity.
He tells the story of Purple Patch athlete, Jenny, a 46-year-old veteran triathlete who is struggling with a performance plateau. After absorbing the “whys” and “hows” of a year-round functional strength routine and incorporating it into her training schedule, you guessed it, Jenny busts through her plateaus and starts to see gains - not just in performance, but in overall health, posture, and performance confidence.
This critical performance partner incorporates mobility, stability, and strength to improve the movements necessary for sports-specific performance gains.
In addition to the case study of Jenny, Matt also outlines the headline news and many benefits of functional strength including:
- Increased movement synchronization and coordination
- A Development platform for biomechanics and improved form
- Improved athleticism
- Enhanced injury prevention
He also introduces the Purple Patch Methodology of Functional Strength - The Seven Families of Human Movement and several exercises that go along with these patterns of movement.
To unlock and view The Seven Families of Human Movement, visit, https://purplepatchfitness.com/freeresources
The good news for a time-starved athlete? These movements require minimal time and equipment - 15 to 30 minutes, a couple of times a week in your home, gym, or even at the hotel.
Functional strength will improve your overall athleticism and allow you to "connect the dots" so that you can apply it in your sport-specific training!
It's the last week to register for the Purple Patch, Roka and Picky Bars Wildflower Giveaway with Jesse Thomas. Visit purplepatchfitness.com/wildflowergiveawway to register.
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
In Part 1 the Jesse Thomas story with Matt Dixon, Jesse and Matt reminisced about Jesse's surprising and humorous entrance into the world of professional triathlon racing with his unsuspecting win at the legendary Wildflower Triathlon. Since then, he's gone on to win six Wildflower titles, two Ironmans and countless 70.3s, performing at the top level for practically the last decade.
Today, Jesse is still performing at a world-class level, but much has changed for him and his family. Now, he and wife, Lauren Fleshman, are parents to two young children. He's also CEO of fast-growing Picky Bars, as well as his own brand. While professional triathlon is still incredibly important, it's certainly not his sole focus.
This is a story of the transition from an unapologetic quest for world-class performance to high performance across sport, work, and life. In this episode, you'll hear Jesse and Matt discuss:
- What drives him now in this new phase of life
- How he describes balance
- How he prioritizes his day with family, work, and training
- How he overcomes adversity
- What has allowed him to keep improving
- The role and value that a coach plays in maximizing the hours he does have
- His proudest moments
There are so many lessons for any time-starved individual in this honest and introspective conversation.
The mission of Purple Patch Fitness is to empower and educate every human being to reach their athletic potential. Through the lens of reaching your athletic potential, you reach your human potential.
Jesse is a prime example of reaching both athletic and human potential.
In celebration of the return of the Wildflower Triathlon and Jesse’s return to the start line, we’ve teamed up with Roka and Picky Bars to giveaway prize packs valued at over $2000! Visit purplepatchfitness.com/wildflowergiveawway to register.
Wildflower Giveaway
Jesse Thomas Instagram
Jesse Thomas Website
Jesse Thomas Facebook
Jesse Thomas Twitter
Roka Instagram
Roka Facebook
Roka Twitter
Roka Website
Picky Bars Instagram
Picky Bars Facebook
Picky Bars Twitter
Picky Bars Website
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
Click Here to Register for the Jesse Thomas Wildflower Giveaway!
In 2011, Jesse Thomas was a new pro triathlete. He was so new, in fact, that when he decided to race the Wildflower Triathlon at the last minute that year, there were no real pro spots left, so he ended up with bib number 87, the first number behind the female pro bibs.
Picture this: He was on a borrowed bike and, fellow pro triathlete, Matt Lieto, let him borrow an aero helmet. Jesse slept in a closet the night before the race and he even stopped at the drug store at the last minute to pick up a pair of cheap aviator sunglasses because he didn’t even have sunglasses to wear.
Literally, no one knew who he was; not even the race announcers who had to ask him his name as he crossed the finish line, much to everyone’s surprise, at the front of the stacked pro field.
In part one of this special two-part interview with long-time Coach Matt Dixon, Jesse walks us through that magical day, which was, indeed, his catalyst into triathlon stardom.
He was a true “newbie triathlete” competitor who won this legendary race which seemed downright unfathomable. It is, as they say in the interview, one of the most authentic moments in sport, a true Cinderella story, and there are many lessons of process, expectations, and performance to be absorbed throughout this conversation.
Some may call it a fluke, but what makes this story and coach/athlete relationship so special is that Jesse defended his title successfully for the next SIX consecutive years and now he’s back in 2018 (along with the return of the race) with a different lens on the sport, but, still, with big expectations and a true desire to win.
He can’t wait to bring it all back to where it started and we can’t wait for you to listen to this amusing, funny and inspirational account of the non-glamorous start to a pro triathlon career that has turned into one of the most successful.
In celebration of the return of the Wildflower Triathlon and Jesse’s return to the start line, we’ve teamed up with Roka and Picky Bars to givevaway prize packs valued at over $2000! Visit purplepatchfitness.com/wildflowergiveaway to register.
Wildflower Giveaway
Jesse Thomas Instagram
Jesse Thomas Website
Jesse Thomas Facebook
Jesse Thomas Twitter
Roka Instagram
Roka Facebook
Roka Twitter
Roka Website
Picky Bars Instagram
Picky Bars Facebook
Picky Bars Twitter
Picky Bars Website
Follow Purple Patch Fitness and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
Click Here for Peak Performance Cheat Sheets!
Brad Stulberg has been in the spotlight a lot recently. Last Fall, his book, “Peak Performance,” written with co-Author, Steve Magness, captivated the attention of many an endurance athlete. I mean, who wouldn’t be captivated with a subtitle like, “Elevate your Game, Avoid Burnout, and Thrive with the New Science of Success?”
Most recently, however, this speaker and regular columnist at Outside Magazine, has garnered attention in a much different way. In March, Stulberg, in an article entitled, “When a Stress Expert Battles Mental Illness,” opened up about his sudden and terrifying diagnosis with a rare mental illness known as Pure O. Pure O, it turns out, is a form of Obsessive Compulsive Disorder without the physical manifestations of the illness that many know. This display of vulnerability has opened the door to even deeper conversations about performance, success, fulfillment, and happiness.
That’s where this conversation with Matt Dixon picks up. Yes, they do talk in depth about Stulberg's diagnosis, but rather than having a traditional Q&A about the book, Matt and Brad give their own perspectives on the landscape of improving performance by focusing on just a few keywords that lead to even deeper discussion; words like: balance, excellence, self-awareness, hacking, routine and more.
- How do these words apply to global performance improvement? And, even more importantly, how are they often misinterpreted?
- Can you really achieve balance?
- When do you know if you’re balanced?
- What does it mean to have “excellence” in something? Does it always mean you’re the best?
- How does self-awareness define your passions?
- What does it mean to be fully self-aware?
- Can you truly simplify complex situations by hacking them?
- Are daily routines and rituals good or bad?
- How do you know if a routine is enhancing or inhibiting your life?
This ultimately is a conversation about self-discovery and honesty.
Stulberg has provided two FREE GIVEAWAYS in this podcast!
- The 10 Commandments of Peak Performance - key takeaways from the book
- The Peak Performance Quote Book - 57 pages of key quotes from the book
Click Here for Peak Performance Cheat Sheets!
:00-:21 Matt’s Weekly Welcome
:21-1:50 Episode introduction and cheat sheet giveaway
1:00- 5:20 Word of the Week - Elevate - Elevate your performance by elevating your mindset by helping others
5:20 The Meat and Potatoes: Matt Dixon and Brad Stulberg
- Brad Stulberg Website
- Outside article on his diagnosis
- Peak Performance Book Link
- Brad Stulberg Twitter
- Brad Stulberg Facebook
- Free Cheat Sheets
Follow us and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
This episode wraps up our in-depth discussion of both Nutrition and Fueling. If you missed previous episodes on this important Pillar of Performance, we encourage you to go back and listen to Episodes 11 and 12 on Nutrition and Episode 14 on Hydration. Today, we welcome back Purple Patch Fitness Resident Nutritionist, Kyla Channell, for a deep, granular and specific look at hydration, both in performance and in our daily lives.
We all know hydration is important to our vitality and performance, but do we really know why? In this episode, Matt and Kyla discuss:
- The roles of hydration and electrolytes in training and racing
- Consequences and signs of dehydration
- Levels at which dehydration where performance declines
- Points of confusion around dehydration
- Why you want to keep your hydration and fueling separate
- What causes cramps? Do we really know?
- Rules of thumb for electrolyte intake
- Fueling ratios for races at different distances
- Actions to take during a race if you start to feel dehydrated
- The vital role of water in daily life
- How much water you should consume daily
- Drinks you should avoid in your daily life
Matt and Kyla give a lot of specific advice, but don't worry about taking notes! We've created a cheat sheet with many of the tips and numbers they share on both nutrition and hydration. Download that free cheat sheet here! Just enter your address and, within a few minutes, you'll receive an email with a link to the content.
Also, if you'd like to learn more about your specific needs, consider a comprehensive nutrition consultation with Kyla. She works with athletes all over the world in both daily nutrition as well as race fueling.
:00-:21 Matt’s Weekly Welcome
:21-:58 Episode introduction and cheat sheet
1:00- 4:45 Word of the Week - Adversity. Surely, it will come. Performance is never achieved in a linear fashion. Your reaction, however, is what matters most in your journey and adversity is a growth opportunity.
4:45 The Meat and Potatoes: Hydration specifics with Matt Dixon and Kyla Channell
Follow us and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
In 2000, at the age of 40, Marina Gelman lost her college-aged daughter in a tragic car accident. At the time, Gelman was a new fitness enthusiast and avid runner. Overcome by grief after the accident, however, she holed herself up for almost two years and focused only on work to numb the pain. Unfortunately, during this time, she abandoned her fitness goals, started smoking again after a long hiatus, and put on weight; reaching over 200 pounds.
Ironically, it was another tragedy a short time later, the death of her Father from a heart attack, that inspired her to start training again. As it turns out, training non-stop turned out to be a blessing and a curse. Yes, she lost weight and found relief from her stress and heartache, but she was also overtraining…severely. Marina eventually succumbed to the devastating effects of chronic fatigue. Even the simple act of walking up a flight of stairs became unbearable.
In 2012, after hearing about Matt Dixon and Purple Patch from her running club, she reached out. At the time, she was 240 pounds, her heaviest. She explained to Matt that she had only two small goals:
- Recover from her chronic fatigue
- Run three miles again. That’s it.
Matt set her sights higher. Not only did he give her hope, but he also gave her a long-term structured plan and a wonderful community of support. Today, Marina Gelman is a Half-Ironman finisher, with her hopes set on finishing a full Ironman in the near future. She has also lost 105 pounds and trains daily, fully recovered from chronic fatigue.
This is a story of hope and promise. Adopting an athletic mindset, regardless of where you find yourself, just may be the one spark to save your life. “Losing a child is something unimaginable to go through,” says Marina. “Sport, in a way, and running saved me from sadness for the rest of my life.”
Attention Purple Patch Athletes and Fans:
We are so excited to offer our new kits with our brand new logo! Order today as the last day to order is April 6th, 2018. We will NOT be offering another time to order.
We worked with NYC designer and triathlete, Cesar Villalba, to bring these super sharp Wattie Ink kits to you. The purple is the Pantone Color of the Year and is deep and rich in person.
Don't forget to check out their sizing chart, but sizing is the same as last year. Please let us know if you have any questions
Follow us and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
Matt covers the critical topic of hydration through two lenses.
- The principles and key actions around hydration in training and racing
- The role of hydration in your daily life, including recovery from training, tissue health, mental alertness, and energy management
In addition to discussing the importance of hydration in these two key areas, Matt then lays out simple habits that you can integrate into your routine.
On the topic of Training and Racing, you’ll also hear his perspective on:
- The many roles of fluids and hydration in training, racing, and daily living. It goes well beyond quenching your thirst
- How hydration aids in the role of maintaining blood volume and why that’s critical to performance
- The point when your performance starts to decline and how to avoid this danger zone
- Tips and guidelines for hydration strategies in short and long-distance training and racing scenarios
- Types of fluids to drink and how much during training and racing
- Additional factors that impact individual hydration needs during training and racing
On the topic of Daily Life, Matt outlines:
- The importance of water in your body’s immune system, tissue repair, and cellular health
- How proper hydration plays a performance-driven role in your work and life with increased mental clarity, better critical thinking, and alertness
- Tips and guidelines for hydration as a sustainable daily life habit.
The goal of this episode is to establish the right lens, the right mindset and outline key concepts setting you up for peak performance in training and daily life.
:00-:21 Matt’s Weekly Welcome
:21- 1:40 Episode Intro
1:55-4:57 Word of the Week - The Journey. You cannot rush physiology and you cannot rush the process. Establish long-term simple habits that are sustainable. Then, you will enjoy the journey.
5:10-26:30 Hydration for Training and Racing
26:35 Hydration for Daily Life
There are Two Opportunities to Catch Matt on Facebook Live in the Next Week:
Friday, March 30th 11:30 am PST - Discussing the First Pillar of Performance
Tuesday, April 3rd 4:00 pm PST - Oceanside 70.3 Course Preview
Follow us and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
What happens when two of endurance sports greatest thinkers go toe to toe on all aspects of performance? You get an educating and insightful “Inside the Coaches Studio“ episode from Matt Dixon along with author and coach, Steve Magness, co-author of the book, Peak Performance.
This conversation definitely raises the collective process of coaching and you’ll hear their thoughts and opinions on many topics like the:
- Role of a Coach
- Necessary Components Successful Athletes Possess
- Habits and Traits of Great Performers
- Tips on Achieving Peak Performance Across Many Disciplines
- Lessons and Takeaways for Coaches
- Art of Managing Pain
- Role of Metrics and Measurement for Coaches and Athletes
- Athlete Development Skills
- …and even a discussion on the taboo subject of doping
Both agree whole-heartedly that a collaborative coaching mindset and the sharing of ideas “raises the ships on all rising tides.” If we don’t share, they agree, “Then, we’re not going to learn or grow as a profession.” Plus, collaboration across all sports in the pursuit of global performance gains is inspiring and motivating.
Contest Alert: This week, we’re giving away a copy of Peak Performance, written by Steve Magness and Brad Stulberg! Simply email us your single most important habit that helps improve your own performance to info@purplepatchfitness.com. We'll pick a winner in the next week and notify you via email.
Steve Magness is a runner, coach, exercise physiologist, and a writer. He holds a M.S. from George Mason University in Exercise Science. Magness is the current cross country coach at the University of Houston and coaches professional runners, including 5 runners who have been top 15 at the World Championships or Olympic games. In addition, he has worked for Nike, and served as a consultant to numerous Olympic runners and triathletes. He recently published the popular book, Peak Performance, with co-Author, Brad Stulberg.
:00 -:20 Recorded Welcome
:21-1:30 Introduction to Episode 13
1:30-4:55 Word of the Week - Action
5:05 Interview with Steve Magness
Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
The kitchen doors swing wide open and your burning nutrition and fueling nutrition questions get answered in this episode with Purple Patch resident Endurance Sports Nutritionist, Kyla Channell. A graduate of U.C. Davis, Kyla Channell works with athletes of all levels at both Purple Patch and her own company, Nutritional Revolution. In addition to helping athletes fuel and hydrate properly for their activities, Kyla and Nutritional Revolution work with clients of all ages, activity levels and those wanting to achieve goals of weight loss, energy stabilization, dietary changes due to allergen/sensitivities and overall health and well being working from the inside out.
Matt and Kyla dive right into the weeds on what can be a confusing and emotional subject -nutrition and fueling through a performance lens. They dispel some myths about popular diets and talk straight away about what is most vital to an athletic mindset: nailing your recovery, timing those post-workout meals, and consuming whole foods as much as possible.
Throughout the episode, they also discuss:
- The importance (and necessity) of carbohydrates. Yes, you may need more than you think.
- Misconceptions and confusion around your daily eating habits- what should you be eating every day?
- Macro ratios and amounts you should aim for each day of carbs, fat, and protein.
- Basic rules of good global nutrition habits - Hint: breakfast is king!
- Sugar - the good, the bad and the ugly. It does have its place.
- Rules of fueling around racing - what numbers should you hit?
- Serious consequences of under-fueling.
- Can't seem to lose weight? Why some bodies hold onto fat even during heavy training.
- A list of must-dos for proper nutrition and fueling.
- Supplements, weighing food, and tracking calories - when is this important?
Plus: Win a FREE Consultation with Kyla Channell! Simply send us your best post-workout snack. Send your submission to carrie.barrett@purplepatchfitness.com and we'll select a winner next week who will receive a free consultation.
Kyla and Nutritional Revolution work with athletes around the world. Contact them HERE.
:00 -:20 Recorded Welcome
:21-1:40 Word of the Week - Resilience
1:40-4:00 Kyla Channell
Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
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Copyright 2018 All Rights Reserved
Underneath the Purple Patch Pillar of Nutrition, there are two main components:
- Fueling - This encompasses the calories you consume during a workout and immediately following
- Nutrition - This includes your daily eating habits outside of training including breakfast, lunch, dinner and snacks.
In this episode packed with meaningful and easy-to-implement guidelines, Matt goes into depth on both fueling and nutrition with a case study of a real-life Purple Patch athlete, Mike. Mike is like most age group athletes. He’s a busy executive, but dedicated to his training and achieving high-performance in both work and training. He joined Purple Patch to “get to the next level.” He trains most mornings and is highly motivated to reach his training goals. The biggest problem? Mike doesn’t fuel properly.
Matt starts the episode with a discussion on FUELING, the biggest contributor to your success. He answers:
- Why is fueling during and post-workout so important?
- What functions does proper fueling serve to my overall performance in work and in sport?
- What are the common pitfalls and mistakes around fueling?
- How do I know what to eat?
- What are parameters and ABCs around proper fueling?
- What are the causes and dangerous effects of improper fueling?
- How do I know if I’ve got the formula right?
In the second half of the episode, Matt moves on to the global platform of health: NUTRITION
One of your goals, he says, is to not fall for evangelism. “Get it mostly right,” he stresses, and don’t fall prey to athletic starvation or to gluttony. You can be successful without counting calories.
- What is the most important meal of the day?
- What are the main benefits and effects of good nutrition balance?
- How should I structure my eating throughout the day?
- What are the warning signs that my nutrition is off?
- What are the potential dangers of under or over-eating throughout the day?
- What types of foods are best for me?
This episode is the perfect foundation and lead-in to Matt’s next episode with the Purple Patch resident Endurance Sports Nutritionist, Kyla Channell.
:00-:20 Weekly Introduction
:21-1:26 Matt's Introduction to Nutrition and Fueling
1:26- 4:45 The Word of the Week: HABIT
5:00 Matt's discussion of Nutrition and Fueling
Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
Athletes often think of recovery as a weakness or liability to their training. We see the hours that the competition appears to be logging and feel compelled to match or even beat it. Unfortunately, our barometer of success is often a simple accumulation of training hours without regard to the quality of those hours or what we do in between. If we do give a thought to recovery, it's usually in the form of a rest day or a little foam rolling after a tough session. But, is this true recovery? Are we really allowing our body to adapt to the training stress? In this jam-packed episode full of triathlon history and personal stories, Matt defines recovery and teaches you how to integrate it into your training roadmap. It shouldn't merely be an afterthought, as it often is. You'll Learn: * How Matt earned the title of "The Recovery Coach" * The story of Ironman Champion, Chris Lieto, and how Matt adapted his training to integrate real recovery during his 2008-2009 season, ultimately leading to a 2nd place Finish at the Ironman World Championships * The story of "Becky," a Purple Patch age-group athlete, who, like most of us, balance jobs, family, and other obligations. How did Matt integrate recovery into her schedule? * Three Components of Recovery - Sport Specific Recovery, Lifestyle Recovery, Qualitative Recovery Modalities * How you can incorporate these three forms of recovery into your plan. * Other valuable recovery resources from experts and authors * The Word of the Week: Sweat (It's not always a good thing)
Recovery is key at any level of competition and it shouldn’t be an afterthought in the large scope of your training. Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
Ed Baker has most certainly lived an accomplished and fulfilling life. He was captain of his cross country team at Harvard and then went on to Stanford School of Business. While there, he trained and ran in the Olympic Marathon Trials in 2007. Baker’s business credentials are also rather impressive, serving as Head of International Growth at Facebook and then VP of Growth and Product at Uber until the Spring of 2017.
What more could one person want to accomplish? What could possibly be next for this elite performer? Triathlon, of course!
Ed recently joined the Purple Patch team under the personal direction of Matt Dixon and this conversation takes place while Ed was at the recent Purple Patch Pro Camp in Scottsdale. Yes, Dixon threw this triathlon newbie to the professional wolves and they had a feast.
They also came away with many insights and lessons for any high-performing individual, and these are the nuggets that Matt and Ed discuss so thoroughly in today’s episode, including the:
- Benefits of maintaining an exercise or training routine even as a busy executive
- Value of having a coach to help you define goals and realize your full potential
- Similarities between sport and business - setting small goals and having the ability to check in frequently, embracing baby steps
- Many parallels between professional athletes and executives, including an insatiable thirst for personal evolution and growth
- Importance of nailing the basics both in work and life since that makes up 95% of performance success
- Qualities of successful people - humility, friendliness and a good sense of humor
- Word of the Week: Residence
This is an episode for those who are on a constant quest for learning and self-improvement. The pursuit of success, whether it’s in business or sport, is truly all about the journey and putting yourself in situations where you can learn from others; even if those others happen to be professional triathletes!
:00-:20 Recorded Intro
:20-2:05 Matt's Weekly Welcome
2:05-6:15 Word of the Week: Residence Your rich history of training and experience have taken residence in you, both physically and emotionally. Draw confidence in your training consistency.
6:30 Matt's conversation with Ed Baker
Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
“Sleep isn’t sexy, but it is a performance enhancer, and the wise leverage it to their advantage.” - Dr. Chris Winter, MD
Dubbed "The Sleep Whisperer" by Arianna Huffington, Dr. Chris Winter, MD, is the medical director of the Charlottesville Neurology and Sleep Medicine in Virginia and also one of the country's leading sleep researchers. When he is not seeing patients in his private clinic, he is often traveling across time zones to work with professional basketball, baseball, and hockey teams on the undeniable bond between sleep and performance.
His new book, The Sleep Solution: Why Your Sleep Is Broken and How To Fix It will help you understand your own sleep issues and properly incorporate sleep and napping into your life. Skipping sleep shouldn’t be viewed as toughness or a badge of honor, but instead, a performance limiter.
In this conversation with Matt Dixon, Dr. Winter explains:
- The definitions of both good and poor sleep
- Why should you buy into sleep as performance enhancement
- The long-term repercussions of poor sleep habits
- And, How to set up an approach to sleep that works for you
If you think quality sleep has no bearing on your performance in life or sport, think again. "Doing Well" and simply "Being Able to Do" are two different things. Both Matt and Dr. Winter want you to do well. In fact, they want you to be great and an optimized life includes quality sleep.
We’re giving away a free copy of Dr. Winter’s book The Sleep Solution: Why Your Sleep is Broken and How to Fix It (along with a copy of Matt’s Fast Track Triathlete) Here’s How to Win: Send us an Email: info@purplepatchfitness.com (Subject Line: Sleepy) and in 50 words or less, give us your #1 tip for quality sleep :00-:20 Recorded Intro
:20-1:30 Matt's Weekly Welcome
1:30-4:35 Word of the Week: Meditation (It's not just for the hippie trippy folks anymore)
4:40 Matt's conversation with Dr. Chris Winter, MD
Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
Matt dives deep with Carmel Galvin, CHRO of Glassdoor, about integrating high performance, training, and community into a time-starved life.
In Part One of this conversation, Matt and Carmel talk about the evolving work culture of today's generation. There is an undeniable connection between work performance and life. Who you are outside of work is who you are at your job. Galvin discusses how companies like Glassdoor are prioritizing a company culture that enables optimized health, which ultimately produces very loyal employees.
Part Two chronicles Carmel's personal performance journey and how multisport training has helped her thrive as a Business Executive, Wife, and Mom. It's inspirational and full of personal moments of overcoming her own deep-rooted fears, obstacles, and getting up, quite literally, when you get knocked down.
While she may not be an elite-level athlete, she is, as Matt says, the epitome of high performance because of the way she fully integrates sport into her life.
This one is a gem packed with practical takeaways for both employers, employees, and individuals who seek optimized health in a time-starved life.
:00-:20 Recorded Intro
:20-2:25 Matt's Weekly Welcome
2:25-6:55 Word of the Week: Shackles (Are your training devices becoming shackles to your performance improvements?)
6:55-1:08 Matt's conversation with Carmel Galvin
Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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You know it's going to be a good episode when Coach Matt Dixon refers to it as the "Brainiac Pro Edition!" Sonia Bracegirdle, Cecilia Davis-Hayes, and Laurence Delisle are the antithesis of what you might stereotype as a typical professional athlete.
Yes, all three are brand new pro athletes starting their journey to world-class, but they have already excelled in many other areas of life. Collectively, their academic, business and sporting accomplishments make up a body of work that is highly impressive even from the loftiest set of standards.
In this roundtable discussion from their recent training camp, they discuss the:
- Personal reasons why they are pursuing this journey of professional sport
- Benefits and challenges of being a high-achieving individual
- Important roles that sports played in their academic and business careers
- Delicate balance of work, school, and training
- Value of coaches and mentors in school and training
- Overcoming fears and intimidation as an emerging pro
- Definitions of success
...and so much more!
Their perspective and experiences certainly provide a wealth of insight and inspiration for anyone who is on a quest for self-improvement.
Enjoy this conversation with three women who Matt Dixon calls, "Complete Endurance Sports Assassins."
:00-:20 Recorded Intro
:20-1:33 Matt's Weekly Welcome
1:33-4:55 Word of the Week: Strength and the real reason it's important in endurance training (Hint: not simply to avoid injury)
4:55-1:01 Matt's Roundtable with Sonia Bracegirdle, Cecilia Davis-Hayes, and Laurence Delisle
Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Follow the Pros on Instagram:
- Sonia Bracegirdle
- Cecilia Davis-Hayes
- Laurence Delisle
Copyright 2018 All Rights Reserved
This week, we are offering you a special edition of two episodes in which Purple Patch pros join Matt for roundtable discussions with professional Ironman triathletes like you've never heard before!
In Part 1, Coach Matt moderates this honest discussion with three of his elite pros, Kevin Collington, Laura Siddall, and Sarah Piampiano, about goal-setting, managing fears, training management, race day mindset, definitions of success, and so much more. All three are IRONMAN champions and, yet, they still freely admit that there's so much more to learn.
If you think the life of a professional triathlete is easy or enviable, think again. They work hard - NONSTOP. When the physical training stops, the mental training begins.
Even Matt learned a thing or two about his athletes during this deep dive that touched on several topics:
- What did their path to world-class performance look like?
- What components do they possess that have shaped their success?
- What is their definition of success?
- Do professional athletes still get pre-race anxiety?
- If so, how do they calm the nerves?
- What do they think about during the race?
- How do they approach pain and suffering?
- How do they prepare for a long week of training?
- What is their proudest moment so far and what obstacles have they had to overcome to stand on top of the Ironman podium?
Enjoy this epic episode with Ironman Champions and Purple Patch Professionals!
:00-:20 Recorded Intro
:20-2:30 Matt's Welcome and February 8th Webinar Invitation
(Join Us: https://purplepatchfitness.com/blog/webinar-train-your-next-race-purple-patch)
2:30-5:45 Word of the Week: Basics
5:45 - 1:01 Matt's Roundtable with Sarah Piampiano, Kevin Collington, and Laura Siddall
To Register for our February 8th Webinar on Purple Patch Custom Programming, Click HERE
Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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- Stitcher
- Google Play
Follow the Pros on Instagram:
- Sarah Piampiano
- Kevin Collington
- Laura Siddall
Copyright 2018 All Rights Reserved
Matt discusses the first Purple Patch Pillar of Performance: Endurance. He covers everything from how to set up your week, execute your training effectively, and consistently nail the basics.
You will hear why the focus of your training should be to achieve the necessary volume in order to receive positive adaptations, but still avoid accumulated fatigue. As he says in this episode, "If training becomes a monkey on your back, you will rip the monkey off."
So, how exactly do you set up your training so that it doesn't become a burdensome monkey on your back? Take a listen to find out.
:00-:20 Recorded Intro
:21-:1:30 Matt's Welcome
1:30-6:25 Word of the Week: Tea
6:35-38:00 Planning Your Endurance Training Season, Executing Your Training, and Nailing the Basics
Highlights include:
- Word of the Week: Tea -Learn why and how tea can counteract your afternoon slump
- Mindshift from a preconceived number of training hours to planning with the available hours you do have
- Developing "Always, Often and Sometimes" training blocks
- Practical strategies to plan your endurance training so it is sustainable
- Weekly and annual planning while considering sleep, nutrition, family, and work
- Executing your planned training and how to prioritize sessions
- Sunday Special: planning your week ahead so you hit Monday in execution mode
- Nailing the basic six habits and traits that are going to enable you to nail success
Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Copyright 2018 All Rights Reserved
In this eye-opening episode, Matt goes one-on-one with one of his athletes, Sami Inkinen.
Growing up on a farm in Finland, Sami was always intrigued by health, wellness, and athletic performance. He did ride his bike or cross-country ski to-and-from school most days, after all!
He moved to the United States in 2003 to attend Stanford Business School, and it's there where he met his friend and business partner, Pete Flint, and, together, they founded Trulia, eventually turning it public. Today, he is the CEO and Founder of Virta Health, a company on a mission to reverse Type 2 Diabetes in 100 million people by 2025.
It was a revelation about his own health that was the catalyst for this new mission. You see, even though Sami was and still is a top performer both in sport and life, he made the mistake that so many of us make: burning the candle at both ends. “In 2008,” he says, “I had a view that the more hours you train, the faster you become and the more hours you work, the more effective you are.” That way of life led to frequent bouts of flu and fever. Even worse, he recalls, he was forgetting common words and names. He didn’t realize at the time, but he was also on his way to becoming pre-diabetic.
This way of life is a slippery slope for a high-performing athlete and CEO, which is why Purple Patch Fitness and the Matt Dixon “Pillars of Performance” were such a good fit for Inkinen. He put these philosophies into practice during his triathlon training and the results have been astonishing. Here are just a few of Sami’s achievements:
- Overall amateur champion at Wildflower Triathlon Long Course, Alcatraz and Hawaii 70.3
- Age group world champion at the IRONMAN 70.3. distance
- Two sub-9 hour races at the IRONMAN World Championships in Kona
- Personal Best of 8:24 IRONMAN finish time
Surely an athlete with these results must train upwards of 20-25 hours per week! Not in this case. Sami did this all on a recipe of 10-12 hours per week.
How is this possible? Well, discipline and trust are two ingredients in this equation. Matt and Sami dive deep into training philosophies and they discuss what’s important to success and life, work, and sport including:
- Challenges while juggling work, life, and training
- The value of having a coach
- The key elements of setting up successful training on limited hours
- Tips for managing life and schedules each week
- Mistakes of aspirational and ambitious athletes
- Importance of adopting a “growth” mindset instead of “results” mindset
- His favorite free recovery tool
- Rapid fire questions on success
Most recently, Sami and his wife chartered off on a record-breaking 45-day row from San Francisco to Hawaii that they chronicled together at FatChanceRow.org.
Ultimately, the goal of Sam’s success is one that we should all share: Creating Sustainable High Performance in all aspects of life.
We hope you enjoy this high performance episode.
To get a Sami sample training week, visit PurplePatchFitness.com. Here, you can also learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete.
:00-:21 Recorded Intro
:21-:3:45 Welcome and What’s Coming Up in Future
3:45-7:15 Word of the Week: Sugar
7:30-54:30 Sami Inkinen Introduction and Interview
54:30 Visit PurplePatchFitness.com for a Sample Sami Week of Training
Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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Follow Sami Inkinen on:
- Strava
- FatChanceRow.org
- Virta Health
- Website and Blog
Copyright 2018 All Rights Reserved
Welcome to Episode Two of The Purple Patch Podcast, Performance in a Time-Starved Life.
In this episode, Matt issues the challenge to shift our lens of training success away from simply “punching the clock” or achieving a certain number of training hours per week.
By using a real-life case study from a Purple Patch athlete, Matt illustrates the corrosive effects of trying to do too much without the proper training focus and balance. It's a story that may sound all too familiar.
There is no magic pill for success. You still need to train and your journey still requires massive commitments, but the lessons of this case study and the changes this athlete made will help you repave your path to your own brand of excellence.
Throughout the episode, Matt weaves in his own unique takeaways, including the four magic words the comprise a successful training recipe.
Finally, he takes a closer look at one vital element of training in his weekly "Dixon-ary Word of the Week" Segment. This week, that word is: Fueling.
Enjoy this foundational episode. We think it's one you come back to a lot during your performance journey.
Quick Episode Summary:
- 0:00-0:20 Show Intro
- 0:20-1:12 Matt's Welcome
- 1:12-5:35 Word of the Week
- 5:35-46:05 The Four Magic Words and A Real-Life Case Study
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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- Spotify
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Follow Us and Learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete:
- Purple Patch Fitness Website
Copyright 2018 All Rights Reserved
Welcome to Episode One of The Purple Patch Podcast. Will this just be another triathlon podcast? Absolutely not. At Purple Patch Fitness, our mission is to empower and educate every human being to reach their athletic potential. It is through the lens of your athletic potential that you will reach your human potential and our interviews and conversations will be driven by this mission. The podcast will not only help you improve performance in your chosen sport, it will help you successfully integrate that sport into the chaos of the big, time-starved life you lead.
In Episode One, we take a deep dive into the history of Purple Patch and I share how a struggle with chronic fatigue was ultimately the best thing that ever happened to me and my career.
Want to know what the phrase, "purple patch" really means? You'll find out in this episode. I also introduce my Pillars of Performance that are not only the foundation of my coaching philosophy, but will also be the foundation of future episodes.
Finally, we take a page out of the "Dixon-ary" and introduce our Word of the Week Segment. This week's word? Presence.
Quick Episode Summary:
- 0:00-0:20 Show Intro
- 0:21-1:26 Matt's Welcome
- 1:27-5:00 Word of the Week
- 5:00-24:00 Matt's Background and The Purple Patch Story
Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated.
Subscribe to the Purple Patch Podcast:
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- Spotify
- Stitcher
- Google Play
Follow Us and Learn about our Coaching Services:
- Purple Patch Fitness Website
Copyright 2018 All Rights Reserved
The Purple Patch Podcast, hosted by Author and Triathlon Coach, Matt Dixon, will empower and educate you to integrate sport into life in order to reach your athletic potential because, it is through the lens of athletic potential, that you reach your human potential.
In addition to topics such as planning your fitness into a time-starved life, the show will provide in-depth interviews, advice, and insight into optimizing your health, work, and life performance, along with the critical habits and approaches that facilitate the success of some of the world's top performers across many disciplines.
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Copyright 2018 All Rights Reserved