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

Purple Patch Podcast

190 Nutrition Case Study: Fueling For the Elite Amateur Athlete

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

189 Shore Up Your Weaknesses

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

188 Nutrition Case Study - Fueling For the Mid-50s Executive Time-Starved Athlete

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

187 A Peek Into The Future of Purple Patch and How We Will Amplify Your Performance

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

186 So, You Want to Qualify for the IRONMAN 70.3 World Championships?

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

185 Nutrition Case Study - Fueling For the Female Perimenopausal Athlete

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

184 Mark Allen- A Collin's Cup Review, An IRONMAN 70.3 Worlds Preview, and What it Really Takes to Be World Class

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

183 Take a Smart Break - Without Going Backwards

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

182 Put Your Performance Knowledge into Practice - When You Know Better, You Do Better

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

181 Tim Deer - Breaking Down Badwater 135

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

180 Best of - "Return to Triathlon Racing" Series

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

179 Matt Dixon Talks Philosophies of High Performance on "The Greg Bennett Show"

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.

178 Precision Hydration's Andy Blow Answers Your Questions on Fueling and Hydration

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

177 Beat the Heat - How to Get Heat Adapted BEFORE Your Next Big Event

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

176 Gimme a Break - How to Take a Step Back So You Can Leap Forward

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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Purple Patch Podcast

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