Purple Patch Podcast

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 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 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: A Powerful Framework for Post-Event Analysis ft. Dr. Danielle Adams Norenberg & Sarah Cecil 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. The dogged pursuit of a faster finish can lead to frustration and even injury, but taking a step back to see the bigger picture can help accelerate your progress and unlock the right training recipe for you. 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