Purple Patch Podcast

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