Purple Patch Podcast

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.

Dive into the secrets of heat adaptation for endurance events! Discover how your body reacts to heat and the crucial role of blood in performance. Learn effective protocols, like sauna training and heat exposure, to prepare for racing in warm conditions. Get practical tips to navigate hydration challenges and optimize your performance when temperatures soar. Plus, find out how strategic weekly planning can align your goals, setting you up for success in the heat!

There is no easy way to deliver high performance in life, work, or sport. It requires a tremendous amount of hard work, but performance only arises when your hard work is supported by downtime, rejuvenation, and really positive habits to health and vibrancy. Matt outlines the mental and physiological benefits of stepping away to facilitate mental and physical rejuvenation—the ultimate accelerant to excellence. Why's it so important to provide the mind and body space? How to Implement a successful break and recovery period The key aspects to getting it right so that you don't regress Guide to Rejuvenation includes advice around: How long should it last? When should you schedule a break? What should I do during the break? How to retain all of health and recovery promoting habits Developing the courage and resisting the panic button Finding gratitude in your rejuvenation Moving forward is accelerated by stepping away, so embrace the space of a well-executed break. Episode Timestamps 00:00-01:08 - Welcome and Introduction to the Episode 01:10-05:30 - Who the Bleeding 'Eck Are You? Giovanni Carriere 05:35-12:30 - Squaddie Update - What Has Made Purple Patch Succesful in 2021 12:30-15:55 - Word of the Week - Butterflies 16:00 - The Meat and Potatoes - Gimme a Break - Step Back to Accelerate Episode Resources Learn more about Purple Patch Squad High-Performance Training Program https://www.purplepatchfitness.com/squad Learn more about Purple Patch Strength Programming https://www.purplepatchfitness.com/strength-1 Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events https://www.purplepatchfitness.com/upcomingevents

You began the year with the best intentions, big ambition, and commitment to your BHAGS - your Big Hairy Audacious Goals. Unfortunately, things haven't gone quite as planned. You may be struggling or dealing with more adversity than you had anticipated. You may have fallen off the training wagon, or had a bad race result or two. It happens to the best of us because that's what the performance journey is. It isn't a rocket ship of progression, but how you respond to the adversity and those inevitable setbacks. Rather than throwing in the towel (or throwing your bike off the nearest cliff), let's focus on a mid-year reset. You may have struggled, or you might still be in the midst of a struggle, but we can course correct. The year is only half over and there is plenty of time to pause, reflect, and find those opportunities for growth in the back half of 2021. 19:00 Step 1: Reframe the challenge - pause and reflect. Come up a level and restructure 19:55 Step 2: Identify what worked well in your prior attempt? Did you develop good habits and a routine? Be kind to yourself. 20:33 Step 3: Where did you fall short? Where are the growth opportunities? 22:40 Step 4: Reframe the journey and roadmap the next steps Most importantly, don't forget to smile. Embrace the journey and take the time to plot your next steps. 2021 is the year for great performance potential and there are many months to go so, let's get out there and do it together. Episode Timestamps 00:00-01:35 - Welcome and Introduction to the Episode 01:35-05:48 - Who the Bleeding 'Eck Are You? Ignacio Lopez 05:48-10:00 - Squaddie Update - Join our Global Squad Community 10:00-11:40 - Word of the Week - Thirst 06:35 - The Meat and Potatoes - Your Mid-Year Reset: How to Course Correct When Sh*t Hits the Fan Episode Resources Learn more about Purple Patch Squad High-Performance Training Program https://www.purplepatchfitness.com/squad Learn more about Purple Patch Strength Programming https://www.purplepatchfitness.com/strength-1 Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events https://www.purplepatchfitness.com/upcomingevents

Matt is on holiday this week, so we're releasing a recent interview he did on "The Changeable" podcast hosted by Social Psychologist, Dr. Amy Johnson. Dr. Johnson was Matt's guest last week when they discussed our brain's tendency to "get in the way" and take things that happen to us personally - sabotaging success and happiness. In this interview, Matt and Amy discuss failure, resilience, and the importance of being change-able. They also talk about the equation performance = potential – interference, and how he takes the seriousness out of things to help his clients have their best possible performance. Show Notes from Changeable Podcast About Dr. Amy Johnson Amy Johnson, PhD is a psychologist, coach, author, and speaker who shares a groundbreaking new approach that helps people find true, lasting freedom from unwanted habits via insight rather than willpower. She is author of Being Human (2013), and The Little Book of Big Change: The No-Willpower Approach to Breaking Any Habit (2016). In 2017 she opened The Little School of Big Change, an online school that has helped hundreds of people find freedom from anxiety and habits and live a more peaceful life. Johnson has been a regularly featured expert on The Steve Harvey Show and Oprah.com, as well as in The Wall Street Journal and Self magazine. Learn more at www.DrAmyJohnson.com. Episode Resources Dr. Amy Johnson- Website and Information - https://dramyjohnson.com/ Learn more about Purple Patch Squad High-Performance Training Program - https://www.purplepatchfitness.com/squad Learn more about Purple Patch Strength Programming - https://www.purplepatchfitness.com/strength-1 Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events - https://www.purplepatchfitness.com/upcomingevents

The Purple Patch Podcast is all about performance in sport, but also in broader life. We work with people who are seeking to improve and evolve their relationships or behavior patterns, ideally for the better. Our guest today is Social Psychologist and Coach, Dr. Amy Johnson. She, too, helps people who are seeking to improve their lives, mostly around freedom from and anxiety and unwanted habits. She also hosts a podcast called, "Changeable." Today, Matt and Amy discuss the parallels and similarities of their work and clients. The Ways We View Change and How to Navigate Change and Adversity Why We View Certain Actions in our Life as Pass/Fail and How to Release that Tension How to Build a Healthy Relationship with Failure Why our Brains Seemingly Keep Getting in the Way of Performance The goal? Both Matt and Dr. Johnson assist their clients in developing a mindset to not take the thoughts that fill our brains quite so personally. As Dr. Johnson says, "Your brain gets in the way because it loves you. It's trying to protect you, but you don't have to worry about every thought that passes your way. The less we do, the more we bounce back to find everything you're looking for." About Dr. Amy Johnson Amy Johnson, PhD is a psychologist, coach, author, and speaker who shares a groundbreaking new approach that helps people find true, lasting freedom from unwanted habits via insight rather than willpower. She is author of Being Human (2013), and The Little Book of Big Change: The No-Willpower Approach to Breaking Any Habit (2016). In 2017 she opened The Little School of Big Change, an online school that has helped hundreds of people find freedom from anxiety and habits and live a more peaceful life. Johnson has been a regularly featured expert on The Steve Harvey Show and Oprah.com, as well as in The Wall Street Journal and Self magazine. Learn more at www.DrAmyJohnson.com. Episode Timestamps 00:00-02:25 - Welcome and Introduction to the Episode 02:25-07:25 Squaddie Update - Join our Global Squad Community 07:25-12:00 Word of the Week - Santa Barbara Triathlon 12:05 - The Meat and Potatoes - Dr. Amy Johnson - Your Brain is Always Trying to Protect You Episode Resources Santa Barbara Triathlon - https://santabarbaratriathlon.com/ Dr. Amy Johnson- Website and Information - https://dramyjohnson.com/ Learn more about Purple Patch Squad High-Performance Training Program - https://www.purplepatchfitness.com/squad Learn more about Purple Patch Strength Programming - https://www.purplepatchfitness.com/strength-1 Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events - https://www.purplepatchfitness.com/upcomingevents

Matt welcomes longtime Purple Patch athlete, Lars Tandrup, back to the podcast. In 2018, Lars and his wife lost everything in the Santa Rosa fires. He was left, quite literally, with only his pajamas - and even those were on fire as he escaped through acres of flames to safety. A few months after this tragedy, Lars came on the podcast to discuss how he hoped to emerge from this adversity. He sought purpose, clarity, and a fresh start with gratitude. Now, almost three years later, Lars returns. What actually happened in the aftermath? How did he do? How has his perspective changed, and how has he used adversity to help others, especially in a year when we've all faced the unthinkable? Lars did, in fact, set his lens forward and developed key elements for an arsenal of performance that he continues to share often in work presentations. This toolbox is paramount to his personal health and has certainly been a catalyst to growth for those he works with on a daily basis. What Are A Few of the Lessons He Carries With Him? Finding Purpose in Tragedy - Helping others by sharing your experience, being a lighthouse for those in need. Embracing Adversity as Opportunity - What can you learn from adapting to stress? Is this a chance to grow and learn? Adversity is not unique, but your response is critical to your path ahead. Developing Tools to Help Deal with Adversity - Learning to react to stress in a more productive way, getting to the root cause of problems, controlling negative self-talk Ultimately, says Lars, living the Purple Patch Pillars of Performance have helped him emerge stronger from this tragedy, and the integrated training, recovery, nutrition, and strength have provided him with the confidence and fortitude to help others. And, when you help others, you use adversity as an opportunity for good. Episode Timestamps 00:00-03:15 - Welcome and Introduction to the Episode 03:15-06:25 Squaddie Update - Join our Global Squad Community 06:35 - The Meat and Potatoes - Lars Tandrup on Setting the Lens Ahead Through Adversity Episode Resources Learn more about Purple Patch Squad High-Performance Training Program https://www.purplepatchfitness.com/squad Learn more about Purple Patch Strength Programming https://www.purplepatchfitness.com/strength-1 Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events https://www.purplepatchfitness.com/upcomingevents

You need support and guidance in your endeavors. You go and find an expert or coach who can help. And just like that...like magic dust...The results flow. Is it really that simple? No.It isn't. Ironically, so many folks just don't know how to be coached. There is an important perspective, mindset, and action that can enable a coaching relationship to flounder or flourish. When you get that right, THEN the positive results will flow. How can you optimize your relationship with leaders, mentors, and coaches in any endeavor so that you can develop, grow, and thrive? Through stories and case studies, Matt outlines advice on how to be coached effectively. Key Takeaways: Case Study 1 - Athlete, Susan: A strong runner and rider, but refuses to implement a regualr strength regime. Case Study 2- Athlete, Heather: Commitment to be coached and follow the program through. She provides feedback and is engaged in the journey. Case Study 3- Athlete, John: Wants to go pro. Does he have the patience to play the long-game? Case Study 4- Lessons from the Pros. What can we learn form the pros about effective coaching relationships? Matt's six tips on how to be coached effectively Episode Timestamps 00:00-01:50 - Welcome and Introduction to the Episode 01:50-08:00 Who the Bleeding 'Eck Are You - Ed Croucher and Liam Bradley 08:10-10:30 - Word of the Week - COMMITMENT 10:50 - The Meat and Potatoes - A Coach's Perspective on How to Be Coached Effectively - Case studies and tips Episode Resources Learn more about Purple Patch Squad High-Performance Training Program https://www.purplepatchfitness.com/squad Learn more about Purple Patch Strength Programming https://www.purplepatchfitness.com/strength-1 Receive a Playback of the Fall Racing Webinar - email: info@purplepatchfitness.com

If you care about performance, if you want to understand the mechanics of training, if you're invested in optimizing your training returns to yield the best adaptations, then this episode is assuredly for you. Matt Dixon welcomes a conversation with Exercise Physiologist, Dr. Stephen Seiler, a living legend in the world of Sports Science and Training Methodology. After unpacking Dr. Seiler's background and journey to becoming the preeminent Sports Scientist, they dig right in on a variety of topics and myths related to performance. The premise behind his polarized approach to training Season planning and how it is the most important thing an athlete can do, but with a caveat that sometimes planning is futile Dialing in the prescription of training and the mistakes athletes and coaches make when drawing up the training recipe Dr. Seiler's definition of stress and why our body's ability to perform diminishes in stress Finding Control in Calm and Chaos His Trinity of Training Perspectives Quick hits on: gadgets, tools, metrics, fasting, machine learning, AI According to Dr. Stephen Seiler, "No Pain, No Gain" is B.S. and we appreciate his decades of research that has led to the following conclusion: Biology is not the same as building a garage on the side of your house. It's just not that simple and the training blueprint must be adaptable. Success, even at the elite level, is mostly about consistency, making small adjustments, and creating sustainable intensity over long periods of time. It's not about pain, suffering, and brutality. Instead, it's about enjoyment, persistence, and patience. Episode Timestamps 00:40-07:30 - Welcome and Intro to Dr. Stephen Seiler 07:30-1:23:20 - Interview with Dr. Stephen Seiler Episode Resources Learn more about Purple Patch Squad High-Performance Training Program https://www.purplepatchfitness.com/squad Learn more about Purple Patch Strength Programming https://www.purplepatchfitness.com/strength-1 Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events https://www.purplepatchfitness.com/upcomingevents

This week in the United States, it's Memorial Day Weekend, where we take a moment to reflect and honor those who have served in the military. Today, we celebrate by welcoming long-time Purple Patch coach and veteran, Sean Garick. Sean didn't get into coaching simply by being an endurance athlete-turned-coach. His background is something entirely different. He's an aerospace engineer, a longtime United States Marine Corps fighter pilot, and he was a test pilot with over 2300 flight hours. He has a background that is eclectic, strong, and steeped in intentional focus and performance. What can we learn about endurance sports from this Marine Corps vet? Plenty. This conversation digs into Sean's journey as a Marine and how mentorship is vital, both with the mentors that he had, as well as his role as a teacher and mentor in the Marine Corps and now as a coach. Matt and Sean also explore various words that are synonymous with success in the military, but also across success in any aspect of life. Words like: discipline, commitment, team, focusing on the controllables, and everything else that you might imagine around success. Sean is, in many ways, an inspiration to the entire team of coaches and athletes. He certainly provides a unique perspective on collaboration, trust, and remaining calm under pressure. Thank you for your service, Sean, and thanks for your invaluable role as a Purple Patch coach. Episode Timestamps 02:40-08:05 - Who the Bleeding 'Eck Are You - Athlete Spotlight: Mike Olzinski 08:05-10:00 - Word of the Week - Connect 10:15-1:04:00 - Interview with Sean Garick Episode Resources Learn more about Purple Patch Squad High-Performance Training Program https://www.purplepatchfitness.com/squad Learn more about Purple Patch Strength Programming https://www.purplepatchfitness.com/strength-1 Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events https://www.purplepatchfitness.com/upcomingevents