Podcasts about fuelin

It's rare when the sequel is better than the original (ep 184), but rest assured in this case, the sequel is two thumbs up!  Scott Tindal (Co-Founder Fuelin) joins us again on the KSP to dive a little deeper into fuelling the racing, training and everyday life of an endurance athlete. Talking about carbs, Tim and Greg nod along pretending to understand everything that comes out of Scott's mouth, as all good coaches do! We couldn't believe it, but the audience had questions, and many were answered in great detail, keep that feedback coming.Fuelin are offering Koa Sports Podcast listeners 25% annual Co-Pilot subscriptions simply by heading to this link and unlocking the code today.  Fuelin is Personalized Performance Nutrition to help achieve your Goals—whether you're Running, Cycling, hitting the Gym, or targeting your ideal weight.https://www.fuelin.com/koa-sports 

One of the most common bits advice you see for runners, cyclists, and triathletes is to avoid gluten, either on a daily basis, or in the days leading up to competition. So where does this advice come from? Is it effective? And most importantly, is there a better approach?   Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.  The newly released T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And soon-to-be-released, the Fueling Endurance Practitioner Resources will provide access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. For more into on each of these, check out fuelingendurance.com.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, TriDot, Run Dot or Humango) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You'll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. The new-look Version 2 app has just launched, providing an even better user experience. To get 20% off your first month, go to fuelin.com and enter the code FE20 at checkout.

Claytonielli Fetalieni joins us to talk all things Mooloolaba Triathlon and gives his opinion of Hyrox, strong.Heavy lifting being done by many Aussie based athletes gearing up for Marathons, IRONMANS, 70.3's and Ultras, with 75 mins of pure dribble sure to help you pass that endurance training time. The Triathlon landscape becomes a little more confusing with another distance world championships added to the mix, it's a bit of a mess really.  How this relates to the dog breed of an Alsatian? You'll have to listen to find out.FUELIN has gone bananas!  If you're on TrainingPeaks, the world's best performance management software by a country mile, sync it up.Claim 25% of your annual Co-Pilot Sub today.https://www.fuelin.com/koa-sportsJoin the Tribewww.koasports.com.au 

When we think of injury prevention for runners, cyclists and triathletes we tend to focus on non-nutrition factors - training loads, shoes, biomechanics, stretching, foam rolling, strength and conditioning, and so on. But what about nutrition - does it have a role to play too? We're joined by sports dietitian and ultra-runner Erin Colebatch, whose current research seeks to answer this question.   Podcast Guest: Erin Colebatch - University of South Australia & Ultra Appetites    Erin's online presence: X/Twitter: @ErinColebatch Instagram: @ultraappetites Website: ultraappetites.com.au   Erin's research mentioned: Colebatch, EA et al. (2025). Diet, risk of disordered eating and running-related injury in adult distance runners: A systematic review and meta-analysis of prospective cohort studies. J Sci Med Sport. In Press. DOI: 10.1016/j.jsams.2025.02.001   Trail Running Food Resource Mentioned: This free online tool allows you to filter and compare over 180 different sports nutrition and real food options for endurance athletes. findtrail.co/food    Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.  The newly released T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And soon-to-be-released, the Fueling Endurance Practitioner Resources will provide access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. For more into on each of these, check out fuelingendurance.com.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You'll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. The new-look Version 2 app has just launched, providing an even better user experience. To get 20% off your first month, go to fuelin.com and enter the code FE20 at checkout.    

We officially launch the partnership between Fuelin and Koa Sports.  This app is a GAME CHANGER and fully integrates with TrainingPeaks and your coaches prescribed bespoke training thus creating the ultimate athlete user experience.   Joined by the Co-Founder & Chief Nutrition Officer Scott Tindal and start to scratch the surface on fuelling in racing, training and everyday life.  Scott will be a great resource for the KSP moving forward as will the entire Fuelin coaching team.Fuelin is Personalized Performance Nutrition to help achieve your Goals—whether you're Running, Cycling, hitting the Gym, or targeting your ideal weight.Head to - https://www.fuelin.com/koa-sports to claim your 25% code off the CoPilot subscription and get the app today. Code is in the show.Join the Tribe.

For the last few years the diabetes drug Ozempic has taken the weight loss world by storm. In this episode we're looking at this class of weight loss drugs as they apply to runners, cyclists and triathletes. We know plenty of non-professional endurance athletes have tried, are using, or are thinking about taking these medications. So what exactly are they? Are they effective? What are the risks and side effects? And can they be compatible with endurance training? Notes: This episode is a dietitian's perspective on weight loss medication and its role in nutrition for athletic performance. It does not constitute medical advice. This episode contains discussions about body image, injectable drug use, disordered eating and eating disorders.   Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.  The soon-to-be-released T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. Also soon-to-be-released, the Fueling Endurance Practitioner Resources will provide access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. For more into on each of these, check out fuelingendurance.com.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You'll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. The new-look Version 2 app has just launched, providing an even better user experience. To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.    

Optimizing Fueling, Training, and Recovery with Scott Tindal | FUELIN

You've probably heard of periodised training before, and maybe even periodised nutrition. But what does it actually mean? In this episode I explain what periodised nutrition means for endurance athletes, how it's changed over the years, whether it's important or not, and the key points to get you started.   Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.  The soon-to-be-released T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. Also soon-to-be-released, the Fueling Endurance Practitioner Resources will provide access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. For more into on each of these, check out fuelingendurance.com.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You'll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.

On today's episode we're dissecting how sports nutrition evolves over time. The diets, the foods, the supplements, and the attitudes to health, body composition and performance. How and why does this stuff change over time, and can that tell us anything about the future? As much as we'd like to think things are always evolving for the better based on new scientific research and insights, that's definitely not always the case.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You'll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

Nick and Scott dive into some REAL issues that athletes speak about and often struggle with. Personally, this was a super fun episode and chat since Nick really loves all things Fuelin and specifically the work Scott does with all levels of competition. The EndureAll Coaching system which is part of Real Triathlon Squad takes exceptional care of the athlete community we have built and we are so lucky to have them within our Triathlon ecosystem.   If you want to go above and beyond consider supporting us over on Patreon by clicking here!   Follow us on Instagram at @realtrisquad for updates on new episodes.    Individual Instagram handles: Garrick Loewen - @loeweng Nicholas Chase - @race_chase Jackson Laundry - @jacksonlaundrytri

We've often talked about the benefits of carbohydrate for runners, cyclists and triathletes, but for many people there's an underlying concern - does eating all those carbs increase the risk of developing diabetes or heart disease? It's certainly a common message that's pushed online in some circles, but is this really the case? In this episode I speak to diabetes researcher and clinical dietitian Dr Nicola Guess from the University of Oxford, who has often been asked this exact question by concerned runners, cyclists and triathletes. We break down what science tells us about the underlying cause of diabetes, how carbohydrate, exercise and body composition fit into the picture, whether high carb diets are a risk factor for chronic disease in their own right, and whether the approach should be different based on the level of training and fitness, age, family history, and existing health conditions.   Podcast Guest: Dr Nicola Guess - University of Oxford and private practice clinical dietitian   Nicola's online presence: Instagram: @dr.nicola.guess Blog/Substack: drguess.substack.com   Diabetes risk calculators mentioned: AUSDRISK Calculator (Australia): https://www.diabetesaustralia.com.au/risk-calculator/ Diabetes UK: https://riskscore.diabetes.org.uk/start American Diabetes Association Risk Test: https://diabetes.org/diabetes-risk-test   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You'll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

It's the 4th birthday of the podcast! And like each previous year, we're going to look back and provide a brief summary of every question we've answered on the podcast in the past year, from “How do I work out my calorie needs for training?” to “Does pickle juice actually work?”, and “What do I do when my race nutrition plan falls apart?”. So if you're new to the podcast and don't have time to go through the whole back catalogue, or you just want a refresher and the key points from the past year's episodes, this is the place for you.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You'll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

In this Age Grouper for Life episode, Scott Tindal at Fuelin joins us again to discuss updates to the Fuelin nutrition app, explore off-season nutrition strategies for triathletes, and other beneficial nutrition advice. Enjoy the latest podcast and thanks for joining again, Scott! --- Show Notes: • Fuelin launching revamped app with improved UI, food logging, and expanded features • Off-season nutrition should balance recovery, injury rehab, and gradual body composition changes • Consistent nutrition habits (protein, fiber, hydration) remain crucial even during reduced training • Avoiding extremes and tailoring nutrition to individual needs/goals is key for triathletes Topics Fuelin App Updates • New version launching in a few weeks with soft launch • Completely revamped backend for improved stability • New home page allowing users to customize their experience • Improved food logging with AI assistant "Scooter" for easier tracking • Enhanced sweat and carb testing features • Android version expected Jan/Feb 2025 • Expansion into German market planned Off-Season Nutrition Strategies • Balance between recovery and maintaining habits • Focus on protein intake for injury recovery and lean mass maintenance • Gradual, controlled weight fluctuations (2-3kg) can be beneficial for periodization • Maintain fiber intake (fruits/veggies) for overall health • Adjust calorie intake based on reduced training load, but don't drastically cut back • Nutrition remains crucial for injury recovery and rehabilitation Common Triathlete Nutrition Mistakes • Pigeonholing into extreme "camps" (e.g., very low-carb vs. high-carb) • Neglecting nutrition during injury recovery periods • Misunderstanding that weight loss is primarily about calorie deficit, not specific diets • Lack of consistency in nutrition habits across training cycles Personal Insights from Scott • Completed multiple marathons (Sydney, New York) and working towards 70.3 races • Emphasizes learning from personal nutrition mistakes (e.g., hydration issues in NY Marathon) • Advocates for balance between structure and flexibility in nutrition plans Next Steps • Watch for Fuelin app update launch in coming weeks • Consider how to implement off-season nutrition strategies (protein, fiber, adjusted calories) • Evaluate personal nutrition "camps" and aim for more balanced approach • Maintain nutrition focus even during injury recovery or reduced training periods • Look for announcements about potential Kona 2025 changes (hinted at, unconfirmed)

Over the last two episodes we've been discussing the ‘high carb trend' - taking in very large amounts of carbohydrate during exercise. Today we're looking at this topic through the lens of the road marathon, an event where access to your own nutrition products is limited. In this episode I speak to marathon runner, running coach and co-host of the Inside Running Podcast, Brady Threlfall. Brady's set a new personal best in the marathon this year, and that race included these higher carb amounts. We get his perspective on how higher carb intakes have made their way into marathon running, how he achieves this in training and on race day, and whether he feels it's been beneficial for him and the athletes he coaches.   Podcast Guest - Brady Threlfall Instagram: @bradytrell Brady's Podcast - Inside Running Podcast Coaching - Run2PB Coaching   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You'll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

Welcome to the Purple Patch Podcast! Matt Dixon and Scott Tindal discuss the evolving landscape of nutrition in endurance sports, particularly in IRONMAN Triathlon. Scott, co-founder of Fuelin, talks about establishing a foundation of healthy eating habits, including 6-9 servings of vegetables per day, 2 pieces of fruit, and appropriate protein intake (1-2 grams per pound of body weight). Focus on sleep quality and aim for 7-9 hours of time in bed per night. Increase daily movement and non-exercise activity, not just relying on structured workouts. ​​They also mention in the off-season to consider stress management techniques and finding the right balance of productive stress. Follow IRONMAN Master Coach Matt Dixon as he discusses the latest nutrition and fitness trends. If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com Episode Timestamps: 00:00-2:43 Introduction 2:50-50:00 Meat and Potatoes Episode Timestamps: 00:00-02:46 2:50-End   Purple Patch and Episode Resources Check out our world-class coaching and training options: BLACK FRIDAY SPECIAL OFFER Join our Purple Patch Tri Squad for just $75 (half off!) Here's how: - Visit purplepatchfitness.com/squad - Select a Monthly membership - Use the code BLACKFRIDAY24 at checkout for 50% off your first month of training Offer valid through November 30, 2024. Tri Squad: https://www.purplepatchfitness.com/squad 1:1 Coaching: https://www.purplepatchfitness.com/11-coached Run Squad: https://www.purplepatchfitness/com/run-squad Strength Squad: https://www.purplepatchfitness.com/strength-1 Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike Explore our training options in detail: https://bit.ly/3XBo1Pi Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com  Everything you need to know about our methodology: https://www.purplepatchfitness.com/our-methodology  Amplify your approach to nutrition with Purple Patch + Fuelin https://www.fuelin.com/purplepatch Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com   00:00 I'm Matt Dixon, and welcome to the purple patch podcast. The mission of purple patch is to empower and educate every human being to reach their athletic potential. Through the lens of athletic potential, you reach your human potential. The purpose of this podcast is to help time starved people everywhere integrate sport into life.   00:29 Welcome to the purple patch podcast, as ever your host Matt Dixon, and today we are on part two of our coaches, conversations with Scott Tindal. Scott is the co founder of fueling, one of the preeminent influences in how athletes are fueling and hydrating their races across all endurance sports. And Scott is a pretty much a regular on the show now, and today, we're going to get back down to basics a little bit, because we're ending the year and we're all looking forward, looking to up level over the course of the coming year. And I thought would be fun to have Scott's perspective across three main areas. Number one, if you're an athlete seeking to up level your performance, what can you be doing right now to lay the foundation as it relates to eating and, as you'll find out sleeping as well. The second category I want to jump into is to gain Scott's advice and some simple application on what you should do if you are really focused on improving your body composition, some of the ABCs of that. And it turns out that you've got a lot of control on how to improve the area. And then finally, what is for Scott's perspective as it relates to longevity, making sure you're setting yourself up for the best quality of life for the years ahead. We straight outside of nutrition. There we talk about movement, sleep, stress reduction, and some key habits around both your eating and your daily hydration. It's fun packed. It's a coach's conversation, and it's really insightful. I think you're going to enjoy it. And so without further ado, I'm going to give you Scott dinner. But one small note as well, if you want to find out more about fueling, simply head to fueling.com/purple.   02:16 Patch, the team are always ready to reach out and help with any of your needs, you can also find all of the information on purple patch programming at purple patch fitness.com and if you want to have a direct connect to the team at fuel in or if you want to reach out to us directly and extend the conversation, simply ping us an email info@purplepatchfitness.com   02:36 We'll be delighted to set up a complimentary consultation. But without further ado, I give you. Scott Tindal, it is time for the meat and potatoes.   02:50 It is the meat and potatoes. So here's a question for you. Are you an athlete that is looking ahead to next year and thinking, I want to take my performance to the next level? Or perhaps you're someone that really wants to improve your body composition, or, Further still, he's someone that wants to build a platform of daily energy where you want to set yourself up for a high quality of life for the years ahead, if you're any one of those people, or perhaps all three. And then this is the show for you, because I've welcomed back my guest. I would call him my master guest, because he's been on the show so much now. Scott Tindal from fuel in welcome Scotty. Matty, good to see you again. Last week, we had a nice chat about uh Kona and some broader perspectives on triathlon. Now we're going to expand our horizons a little bit, and I want to have some common advice as we start to enter into the end of the year, and most people are looking ahead. They're getting ready to commit to their New Year's resolutions and all of that stuff. But I want to get some general advice for you, and I'm going to go just very simply with three questions of, what should we focus on if you're an athlete, if you're looking for body composition changes, if you're looking for improving your longevity and daily quality of life and what you bring to your role, or anything that's important to you. Very, very simple stuff, really practical guidance and advice and and I will say, before we dive into this, we talked a lot in last week's show about fueling. We talked a lot about athletics, race fueling. Some observations around Kona. If you guys missed that show, I really recommend you go back. It was a treasure trove of perspective and and really interesting insights. Today, we're going to get a little bit more practical and and really rip the meat off the bone, as it were. And I want to start with talking about the athlete first and and let's   04:46 let most athletes at this phase of the year are in what we call off season, so it's a far away in the horizon that their race goals and their start lines are their training demands.   05:00 Levels are much lower. Specificity is actually probably lower. So far as not really training race specificity right now, they're doing a lot of foundational work. So as a nutritionist, what would be your recommendation for athletes thinking about charting their journey for higher performance. What should they be focusing on right now, in terms of eating, fueling, supporting training, demands, hydration, how should they an athlete think about it? Because most of them stop thinking about it. Yeah, I think it's a really good question. And actually probably for all three problems that you described at the start, my answer would probably be very similar, actually, but we can get into the nitty gritty of that. I mean, firstly, I think, reflect on what's happened in the season past, yeah, with either yourself or with your coach or with your team around you, and say, Well, where do we do well, where do we not go? Well, take the army Schwarzenegger approach. Cut, cut your pants off at the knees so you can see your calves at every opportunity and say, Well, this is my weakness. How am I going to develop that weakness to become a strength? And so, okay, you're that high perform, that athlete who wants high performance. Where was the high performance missing? Where are you going to direct your efforts to maybe you weren't strong enough. Okay, so what is the big picture of the macro cycle of the next 12 months look like? What's the overarching goal for that? And that's, you know, going to be a discussion. And then how does things, obviously, specifically, how does nutrition fit with that? If you need to build muscle because you're a bit weaker, then your calorie intake is going to be really important. You have to be in a caloric surplus. You have to be manipulating your protein and certainly your carbohydrates around your training to maximize the impact of that. So just want to pause that, because I think that's really important. If weakness, if general weakness, is an area to attack and you want to build strength. It's not just about going to the gym. It's not just about training. There is a nutritional component that are critical. You need to be in a surplus. I want to double underline that. So just just explain what this and then when you say manipulating protein, what do you mean by that practical? So, yeah, I mean and again, why? Even from a training perspective, I would counter that and say it's not just about lifting weights. It's it's lifting weights with a purpose, yes, with an intensity. It's with a focus. So, you know, if you want to have hypertrophy, there's a certain rep range, there's a certain set range, there's a certain rest period that you need to be focusing on. And everyone's so worried I'm going to get bulky, it's like, Oh, come on. Like, yeah, even if you did get a bit bulky, is that going to be the worst thing for you at the start of the off season, probably, you know, every triathlete or insurance athlete throughout the year is most likely, as you highlighted last week. You know, I've shrunk,   07:52 you will most likely either maintain your lean mass or probably potentially lose a little bit as the season goes Yeah. So don't be too paranoid about that. Look, in terms of structuring overall calorie intake is probably the most important thing, overall protein intake, in terms of across the 24 hours and the weeks and the months, is going to be super important. Same with carbohydrate intake, positioning it around your training. Yes, it's important. It's probably not the most important thing, not nearly as as important as with endurance training. That's pretty clear from what we're seeing the duration of the training sessions. Yeah, for most lifting sessions, you're not going to need to eat anything during this session, certainly taking in something before thinking about that, not going in faster. Again. It's not equivocal.   08:42 It doesn't mean you, everyone, will benefit from eating something going into training. However, the research supports, and certainly there's a correlation, if you do eat before a strength session, and this is certainly our philosophy at fuel in, eat something before, don't go in fasted. More likely you'll push more weight and you'll do more repetitions. What does that equate to? Probably better results   09:06 afterwards, making sure you're not you know, done to admit and fasting in and around strength training, if you want to again, increase strength and power and size, because if you neglect your body of fuel, protein, fat and carbohydrates, and obviously, total, that's total calories, then you won't get the results you need. So I think having a plan around a plan, you've got your training plan, you should have a nutrition plan. And I think again, I say this time and time again, I always laugh, off season, pre season, whatever you want to call it, oh, I don't need, I don't need nutrition plan. Are you going to eat? Isn't it easier to not have to think about the way in which you're eating and just follow a plan, much like you would with a training plan? Surely, that's just an easy way. We've got a.   10:00 Lot going on in our lives. Reduce the, you know, the guesswork, eliminate the decision paralysis, just get on with it. What's the one thing I'll say? And I was talking to Jonathan co founder about this, and it's, or I always go back to it. It's like, everyone wants this sexy approach to, like everything, and it's like, eat, well, eat with purpose. Train, well, train with purpose. Sleep, well, sleep with purpose. Like habit development, yeah, it's just not that cool, yeah, and it takes effort. You've got to be consistent with it to get the results. But when we see athletes do all those three things really well, you know, what happens? Great results. They improve. Yeah, it's, it's true. I want to broaden your horizon a little bit outside of, we went down the rabbit hole of of, you know, strength and building muscle. About a year ago, we had a conversation you had you said something really interesting for the athlete right now. You just talked about, there's so much stuff to be thinking about   11:09 in the middle of the season when an athlete is training for a race in the midst, by the way, because most of our listeners are time starved amateurs of life carrying on. They have this looming deadline. Training is at its highest intensity. You know, they have almost no time, and they're trying to crack the code of race fueling. We now remove that training a little bit less, a little less specificity on the training, at least so far as the race specificity, it's a great time. A year ago, you talked about, this is the time that you want to build the great platform of really high quality eating. Can you explain that concept a little bit like in off season, you want to get your daily eating dialed in when your caloric demands are a little bit lower. So just, just break that down, because I thought that was a real sort of unlock for many of our athletes last year. Ah, I see, yeah. I think in a lot of athletes don't eat well, well, a lot of people don't eat well. I think you've only got to look at the state of the world at the moment, whether it be the USA, Australia, or the UK or globally. So I think you know, what does that mean? I think again, bring it back into simple terms, yeah, aiming six to seven, six, probably six to nine serves of vegetables a day that no one's a vegetable. No one's doing it, no one's doing it. Look, I struggle to it's practically very challenging. Yeah, certainly can get to six lunch and dinner. Yep, can certainly just bulk out the plate with six, you know, six serves of veggies breakfast, if it is a cooked breakfast, throwing in extra a couple of handfuls of, you know, the spinach. Yeah, couple of handfuls of spinach, spring greens and whatnot. So that certainly increases fiber intake. Everyone talks about gut health. How do you improve gut health? It's not through probiotics. Even the research around probiotics is pretty scared these days in terms of showing clear evidence of effect. What seems to be showing effect is prebiotics. Prebiotics being fiber, certainly insoluble, soluble fiber, which the gut microbiome feeds on. That's what it thrives on. Where do you get fiber from you get it from vegetables. Even the research on fiber, like inulin, found in all these products, is a little bit iffy. So powdered, sort of fiber sources maybe don't do even though they say fiber, maybe they're not doing exactly what real fiber does, real real food. Yeah, like, that's the solution. Eat. Don't take a powder. Eat food. Tons of fiber. Eat real food. Yeah, so come to it. That's number one. Fiber, any fiber, fruit, vegetables, two, two pieces of fruit a day. Don't be scared of fruit. Yes, I always say no one got fat eating fruit. So fruit one of my favorite quotes as well. So there's fruit, there's number one, bedrock. Boil it down for it super simple, yeah, fruit and veggies, I think that's your mainstay. Now that's not going to that will provide great micronutrition. There is obviously some macro nutrition within that, in terms of carbohydrates. Certainly, leafy greens and those types of vegetables aren't going to contain a lot of carbohydrates, so you need to layer on top, but you can still choose other vegetables, potatoes, sweet potatoes, parsnips, root vegetables, beets, good layer those on top based on what you require, if you need more carbohydrates than that. Again, two sources, whole wheat breads, good quality bread, sourdoughs,   14:40 brown rices and a lot of that is dependent on your caloric expenditure, likes and training. Yeah, and again, if you talk, you're thinking of that second athlete who is maybe trying to improve body composition. Yes, calories matter. Yep, we're going to get into that. What about protein? Because what we're doing is laying the foundation. So we've got all these we've got fibers. It's.   15:00 Pressure, then you've got this throttling effect of that. Let's call it the more starchy carbohydrates you want to choose good quality ones. And that's dependent so that you want to think about that as a lever, almost where you you or a throttle. You throttle up the carbs as your caloric expenditure comes. What about proteins and fats? People are very interested in that, yep, and even just before that. So, you know, visually, when you're looking at either your plate is three quarters of your plate filled with vegetables, that's probably a good place to start. Or at least, you know, two to three fists of vegetables as well, if you, if you whichever visualization you want. So I think that's a really good place to start. How much of my plate is filled with, you know, fruits and vegetables is a good place then protein. I think protein is a really good place to start again from a foundational perspective, because you might be on low calorie or lower calorie intake again to try and improve body composition, but you can still take in moderate to high amounts of protein, which is still part of that calorie puzzle. So in doing that, not only you'll probably increase satiation, so your feelings of fullness, which prevents you hopefully snacking and taking in extra calories, if that is again, your goal,   16:16 you are hopefully improving immune function by taking in higher amounts of protein, which is going to be essential, because, you know, on a lower calorie intake, there is the potential for susceptibility to upper respiratory tract infections and whatnot, if you're continuously in a caloric deficit as a result of maybe too much training and things so. And again, male to female differences. Males may be a little bit more robust in terms of their ability to withstand that versus females, again, not going to get into the weeds of why that is. It's just what we observe,   16:52 protein for building lean mass, essential for retaining lean mass, essential   17:00 for bone health, essential. You hear tales of our increased protein intake, it causes leaching of calcium from bones. Actually, that's not the truth. Look at the research. The research says actually, those individuals who are taking more protein tend to have better bone mineral density. So again, from a habit perspective, taking in and plant protein fine. The difference, again, it used to be our plant protein is inferior to animal protein. Actually, it doesn't really, it's not really supported by the research these days, as long as you're getting the equivalent of total protein from plant sources as animal now, in order to get more of a challenge to get the plant protein means you've got to eat a hell of a lot more, and often with plant protein sources, well, what do they come with? They come with more fat, and in particular, more carbohydrates, which now makes it difficult if you're trying to keep total calories down. Yeah. So that's where the plant diet becomes more of a, not a struggle, but more of a puzzle, and certainly requires more planning in order to do it. Well, yep, because you can be a plant based, a plant based athlete, and eat terribly. You can eat Margarita pizzas. Yeah, you can eat Doritos. You can drink Coke and you can eat all the white bread in the world. Yep, you're a vegan athlete. Yeah, congratulations. You also eat like crap, yep. So again, foundational, good quality food, whether you're plant based or whether you're animal based, thinking about the quality, thinking about, then how does my calorie intake work with that. And then, what am I trying to achieve? So on, on, on a simple thing, you said, a nice sort of visualization of three quarters of plate or two fists of vegetables. Is there any algorithm or rule of thumb so far as just general people, what? What should they be consuming on a day to day basis, of protein? So hand of proteins and nice little hand in every meal that they consume. I mean, again, total size of the athlete now, yeah, but it's a good work. What you weigh in pounds?   19:13 Protein consuming protein in grams per day. That's a nice little look. That's somewhere between two and three grams per kilo, exactly. So I weighed just under 200 pounds. So therefore I'm aiming somewhere one, 150 to 200 Well, it's definitely 150 Yeah. You know, if you're, what do you say? Yeah, 200 pounds, 100? Well, I wouldn't like to say that much, no more like 193   19:33 so let's go towards so 190 to 210 Yeah, is your range? Think of ranges? I think everyone's like, Oh, I, you know, obviously we give, we give a target for someone. So, yeah, 180 grams for me, 200 grams for you, it's a target. If you get either side of that, 20 grams, let's call it 10% you're doing well, you're never going to nail Exactly. And I think again, like athletes, i.   20:00 Get messages from some athletes. And obviously we work with a type A personality, I think, and with triathletes. And,   20:09 you know, oh, I missed it by five grams. Yes, dude. Like, not only is tracking like, there's going to be some degree of error in tracking, whether it's your visual what you're doing from a weighing perspective, from the back of the label, that isn't 100% accurate trends, trends are important. So yes, hand of protein, the hand of protein, should weigh roughly 200 grams, which is what, seven ounces. Yep, something like that thickness of a deck of cards,   20:40 something like that on your plate. Okay, give or take, depending on how big your hand is, maybe weigh it the first time, chicken breast, one. But again, visualizing on your plate so big piece of protein, plant or animal, lots of veggies, you know, some fruit on there. Starchy carbs are layered in based on what you need, okay, and then just typically, the fat just take care of itself through the protein. So if you're an animal, if you are an omnivore, and you consume animal protein, there's a good chance a lot of fat will be maintained on there. Now, again, you can add good quality fats, so olive oils, avocado oils, avocado olives, omega threes through if you think of the Smash acronym, do you know the Smash acronym? No, no shock. I do. Actually, sardines, mackerel, anchovies, salmon, herring, best sources of mega threes. That's there's another, there's another phrase of that issue, which is called Hell on Earth.   21:41 I love my omega three. I like my sorting. So I recommend these a lot. Fantastic sources of fats in terms of omega threes, fantastic source of protein. Include them. You know, do you want to swallow a pill every day or several pills to get your Omega three core   22:01 intake? Or can you start consuming one of those five types of oily fish in your daily consumption? And I say to people like, try and eat fish once a day, and they're like, Whoa, I can't eat fish once a day. And I'm like, Well, you got three meals in the day. Why can't you? And then actually, if they start to build it into their habit, whether it's breakfast with some smoked salmon, some sardines, some tin salmon, some smoked mackerel, some pickled herring. Okay, well, there was five options for five different things. For breakfast, maybe you could do that in lunch. Obviously, don't want to be that co worker who brings in tin fish. I got told this by Mel, my partner. She's like, I went into a co working space, and she's like, I said, Oh, I'm gonna pack my lunch. Because I packed my lunch, because that's what I do. But she's like, I packed some sardines and that she just took them out. She would Don't be that guy. Don't be that guy. Be that guy. So probably if you do work in a in a an office space, breakfast or dinner at home with your smelly fish. But you can certainly bring it into your habit formation, your daily nutrition intake, eating more fish. I think it's a wonderful thing to include in your dietary intake. So that would be another habit that I would certainly, you know, start to instill from a food perspective, you know, where do you get your omega threes from? You can get a lot of it from fish, if you stick to those five fish in the Smash acronym. How about beyond the the athlete, and I guess, to finish the athlete with these foundational habits, if you really start to build in a really good platform of health as training demands go up,   23:45 is it? Is it a nice rule of thumb? I know it's not the bullseye, that as your training demands go up and you start hitting more intensity, more hours, basically, then you're layering on top of these habits. So these habits never change. That's your foundation of eating. That's just bad quality eating, and then the throttle is really adding calories on top of it with a probably a high ratio of carbohydrates. Is that a nice rule of thumb? Perfect, exactly. And that's exactly how we do it. To keep it simple, if you'll end so high to moderate protein, your fat tends to look after itself. Additional fats in as we discussed, as required base of good quality carbohydrates and fiber and whatnot. And then layering in so it goes from a red meal, as we would describe it, lower carbohydrate, to a yellow meal, which you've layered in some carbohydrates on top of the vegetable, from the vegetables that could be a piece of toast, yeah, breakfast, okay, that's another, you know, two pieces of toast gonna give you what, 30 grams of carbs. Great lunch, cupped hand of, you know, a cup of cooked brown rice. Yep, lay it in dinner. Could be some quinoa couscous. Could be a.   25:00 Rice. It could be pasta, but it's just layering on top of your foundation. And that's the simple thing. It goes from a red meal to a yellow, and from a yellow to a green, which, again, every athlete loves to see some green on their their plan. It doesn't mean green is pasta only. It doesn't mean green is pizza only it. You've got all these wonderful grains that you can choose from these days that you walk into any supermarket and before, I mean, you only had rice or pasta. Now you've got couscous, quinoa, Farrow,   25:35 amaranth. You've got all these different grains that you can explore, and they will provide you with great quality carbohydrates, lots of carbohydrates, fiber, as required. Obviously, you can reduce fiber in and around heavy training sessions and races, but on a daily basis, taking in large amounts of volume is going to help you with gut health, and that's important. It's going to help Everyone's searching for this, the average person takes in less than 15 grams of fiber per day, the recommended amount somewhere between 35 and 45 grams of fiber. How do you get that   26:13 good quality, good quality food? So I think if we extract all it, and I'll go into coach mode and just hopefully, as a listener, just remember this, which is, I think the biggest mistake that I see is that athletes, particularly, because we're focused on athletes right now, think about healthy eating, and then there is a light switch, almost like this, the other side of the moon, The Dark Side of The Moon of now I'm training. It's just carbs, carbs, carbs. So it's pizzas, it's fries, it's potatoes. Get the calories in, if you can just shift your relationship with that and think, no matter what is occurring, healthy eating, the bedrock those vegetables you talked about, tons of fiber, appropriate proteins, and then you layer on top of this foundation. That's why it's called a foundation, the additional carbohydrates from the world of sources that there are, that's where you start to get the unlock. And this is the time to get the bedrock right. This is the time you're not going to suddenly shift your eating habits when you're six weeks out of a race and you're thinking about this, I think this is the great time for habit development. And I mean, what I really want to stress here as well, there is not this notion of Clean Eating versus dirty eating. And yeah, Jan and I have had many conversations around this, like, what is clean eating? And he certainly is on that side of the spectrum that is very focused on clean eating, and yes, I believe in good quality food. It doesn't mean you need to exclude other foods at the expense of calories, if calories are required, however, for again, if we think back to the carbohydrate conversation around how much carbohydrates do a lot of athletes need, then it's similar to total calories for how much do a lot of athletes need as well, in day to day setting, if you're doing 20 plus hours,   28:14 probably even over 15 hours, yes, your caloric requirement is going to be much considerable. If you are this pretty typical, like, I don't know, but 15 hours, a lot of training for me with a full time job, I don't get anywhere near that these days. Like time starved somewhere between six and 10 hours exactly, it is actually interesting. Like, your energy intake can be majority of time accomplished with really great quality fruit, vegetables, good quality, proteins, fats and whatnot. Now in session fueling, don't neglect it exactly. And yes, there is this separation, but there's also this layering, realization that it's okay to eat, gels, drink, carbohydrate drinks, whatnot, high glycemic, processed, ultra processed carbohydrates in sessions that require it is you can eat all the vegetables and fruits in the world, but if you then don't fuel those sessions correctly, you're going to come unstuck. Eventually. You'll last for a while and then make people might be going, Oh, you look amazing, because maybe you are stripping down fat, but it will bite you in the bum eventually, eventually. And so fuel those sessions correctly based on the intensity of the duration.   29:35 Fuel outside of that with total calories, your macro nutrient breakdown, like we've described, with those foundational sort of elements to it, and when you combine those, that's when you see results. And I think whether you're in off season, pre season or season, it's again, it's just refocusing. It's just changing your focus to what you're trying to achieve. And you.   30:00 Yeah, that's again, coming full circle in this conversation. It's like nutrition is so central to everything that you're trying to achieve, so don't neglect it. Just because you don't have a race, yep, just because you don't have a race does not mean nutrition is now not a focus. Yes, you can pull back. You don't need to track everything's super hard, but at least have a structure, because that structure means that you don't have to think so much exactly, and it just allows you to get on with the fun stuff, training, sleeping well and eating well. So on a broader horizon, want to talk, and this still sweeps up a lot of athletes, but it's not athlete specific folks that are looking to improve body composition. You talked about a bedrock of great eating habits. Shift the conversation a little bit. You don't need to retread over a ground that you've already trodden over in the front part of the show. You talked about fiber, vegetables, proteins. What about any considerations for someone, athlete or otherwise, by the way, the key considerations and perhaps some of the pitfalls to avoid, if the goal, the mission is to improve body composition, what's some of your general advice for folks that are looking to actually improve their body composition? I think sleep's a big one. And I know that sort of sleeps always one of those interesting ones with nutrition. Is it nutrition? Not really, but it has such a strong relationship, as I've described before, with nutrition, that I think what we're seeing with the research as well, if you have limited amount of sleep, it will make you, or force your brain, to think about hedonistic choices, salty and sweet. So I think sleep is one of those unrecognized like key elements if you and it seems to have an impact on modulation or prioritization of fat as a fuel source versus, say, carbohydrates as well. So if you want to try and improve the ability to use fat as a fuel source, then potentially sleep could be one of those key elements to think about. So I think sleep and time in bed is not sleep. Yep. Okay. So if everyone tracking either with an aura ring, a whoop or a watch, I would, you know, suggest that look at your time in bed and at least minus one hour from that is, that's the typical, typical, that's what. That's an easy sort of thing. Okay, I'm in bed for nine hours. Okay, you get eight hours sleep   32:27 time. Now, you could talk about the the synchronization of circadian rhythm and things like that, and stages, but I think at least as a habit, to start with time asleep, yep, and even if you don't track, just use that general rule of thumb without going down a rabbit hole. No, I'm   32:45 not gonna You don't need to talk about it, but it is really a key consideration for a woman in perimenopause who, because of a host of reasons, has a really hard time   32:58 getting really good sleep quality and often, is sitting with the body, unable to get into a parasympathetic state, in other words, a really rested state. And I think that that has a correlation to a lot of the challenges around body composition as well, like just that connection of body and sleep is just constantly in a high stress environment. Yeah. I mean, I again, I haven't seen a lot of the research on that, so I'm not going to comment on it, but we can talk about perimenopause and menopausal women. So something about body composition, what we have seen in the research, and there's a cool study that came out of Sydney University, which looked at the reason, and again, I hear this from menopausal women a lot. I can't lose weight, I can't shift body fat. Look at your protein intake. Yeah, now when, and it seems obvious, the study came out that when menopausal women did not hit their high protein intake, and I think it was over 1.8 grams per kilo, byte, so high again, in that recommendation, where we push it, which is about one gram per pound. So at least look again that simple, think of whatever you weigh in pounds trying to eat that somewhere between that two and three grams per kilo body weight, which is what we push at fuel in if they don't hit that, what happens is, well, they will choose or reach for fat or carbohydrate sources of food. Now you think, Well, what else they're going to reach for? Okay, makes sense. However, fat calorie dense, the most calorie dense macro nutrient. So instantly, if you over consume or eat too much of that fatty food, calorie intake goes up. Carbohydrates, super easy to over consume total quantity of carbohydrates. So again, total calorie intake goes up. So it's not that it's nothing magic about this. Again, it comes down to calories when you neglect protein. Okay, again, it probably keeps you feeling fuller, but it has some other impact on, say, the thermic effect of food and slice bumps.   35:00 Metabolism, whatnot. But if you don't hit that, the problem is a cascading in from a practical element. And it's like it, I had to read the study about four or five times to say, get what they were saying. But it's that practical element you just over consume fatty and carbohydrate food types which pushes total calorie intake up, yeah, as now, does that apply to perimenopausal young females? Probably. Does it apply to young males and older males? Probably. So just think about that, the bedrock, if body, I mean, I guess the body one thing is, body composition is a goal.   35:43 Protein. Eat with eat with protein and your fiber on your and what does fiber do? Yep, fiber fills you up. Yeah. And again, are you hitting that 4045, grams of fiber intake per day? Hell no. Hell no. Now people aren't. Am I going to recommend that you go from 10 to 15 grams of fiber to 45 grams of fiber a day. No, because you're going to feel very full of some Yeah.   36:10 Build it up. Bit like carbohydrate intake on the bike or the run, yeah, build it up. Build up. Layer it in. So I say from a body composition standpoint, yes, protein we talk about a lot. It is super important, I think, from that perspective, what about dehydration? Because a lot of folks walk around like dried sponges, and one of the symptoms of dehydration is hunger. And so that must have an impact as well, because on daily life, most people forget about training. We're not talking about athletes here. Most people do not consume. We just came back from a workshop and the working with a leadership team. So these are high performers in life. And across the 12, people were working with the average daily consumption of fluids that they were self reflecting on in the weeks in tracking in the couple of weeks leading in was about half a liter to a liter a day, just not enough water, especially if you look if you're stuck indoors, in air conditioning and things like that exactly, might be losing a lot more fluid than what you think about. So, yeah, I mean, we it's interesting, isn't it? We have reminders in fuel, in for hydrate, and some people are like, I don't want that reminder in there. And we were thinking of making it optional, but actually we're going to keep it in as a mandatory just reminder, because it does actually, well, I shouldn't say actually, it does remind you, oh, actually, I haven't drunk any, and I'm thinking to myself now I've had two coffees and not one drop of water when we're sitting here without any water on the table for a run this morning. Yeah. I'm like, I am, actually, yeah. So I think fluid intake, and as you mentioned, if you are dehydrated, that could mimic hunger. So you go and drink a liter or half a liter of fluid, suddenly you're like, actually, I'm not that hungry anymore. Now, could it be boredom? The other thing to think about from body composition, you're sitting down all day, you're in front of the computer. Oh, there's a packet of chips or crisps next to you. What do you do? You eat it because you're bored and you're it's that bored, hunger. Get up, go for a walk, do some air squats, do some push ups, something like that. Suddenly you're like, oh, maybe I'm not. So there is there? I think there's a big psychological element. There's other impacts on body composition. For folks that are amateur athletes, I believe, where, you know, neat, yeah, non exercise, activity, thermogenesis, we we went through the with this leadership group as well, and we tracked and and we looked at the five folks that were consistently training to some level. And so there was one person that was really into group fitness. Okay? They did something every day, someone else, couple of folks that happened to be triathletes, etc, but their average steps per day outside of their one hour of exercise that they typically did per day was incredibly low. So they drove to the office, they walked to the office, they sat in the office. They're not burning any calories. They're moving around. It was unbelievable. It was three to 4000 steps a day. Then they would go and exercise an hour on the trainer. I think that's a factor of particularly in America, I would say, with the infrastructure at all the cities here and not set up for walking, etc, etc, that's probably another component. When you think about body composition, it's just increasing your daily movement, yeah. And I think separating,   39:24 you know, separating out exercise from activity, yeah, exactly. That is something that I tend to when, if I'm coaching an athlete is talking about that don't just you can do 45 minutes group exercise and then sit on the couch or at your desk the rest of the day, and again, working from home in post COVID, you get up from the bed, you walk to the shower, you walk to the kitchen, you walk to your breakfast table, you sit on the couch, but all up, you could look at your watch at the end of the day and go, Oh, 1500 steps exactly. That's not enough activity, even with a 45 minute exercise.   40:00 Size session, your actual total, again estimated, and again you can take pinch of salt with any estimation. Is that. I mean, it might only be 1800 calories for the entire day, but because you've sat in your house, you've got all these snacks around you. You sit at your desk eating that. You have your breakfast, your lunch, your dinner, you have a few snacks. Before you know it, you've consumed two and a half 3000 calories, and you wonder why, despite exercising every day, things aren't going the way you want. So   40:30 probably my take home for body composition is perception versus reality. Now, if you're struggling from a body composition perspective track like, do some favor. And I know the rest of your life, I know, but, and a lot of there will be the kickback, Oh, you don't need to track, no, actually account for what goes in your mouth, at least for several weeks, and be meticulous about how you're actually tracking that. And then you will start to realize, Oh, my God,   41:02 you know, four tablespoons of peanut butter on my toast in the morning. Maybe I don't need that. Maybe I don't need half an avocado on my salad. Maybe I don't need that. Again, portion control is really important, and   41:21 yes, there can be that argument that tracking can create all sorts of negative habits, and I don't disagree, however, it can also give great insight to an individual about what they're doing on a daily basis. And I think again, when it's managed and used correctly, it can be empowering. Can be completely empowering. And then, as we described, you can use other strategies, visualization techniques. As you get better, like I don't have to track every day, I can look at my plate and go, Okay, I've got enough veggies. I've got enough fruit. I've eaten this in a day. I understand the amount of protein around racing. Okay, I've got a specific purpose now. So it's horses for courses. If your focus is body composition, then dial it in until you get to the point where you're very, very comfortable and you are where you are from a health perspective, again, improvement in body composition is not just losing weight, it's increasing or maintaining lean mass as you reduce body fat, visceral component. That's a key component. I know we've talked about azem pick stuff like that in the past, and we won't go down that rabbit hole. I did write an article about this, which was recent Jan, and I talked about it was,   42:39 I think azem Pick is fascinating, yep.   42:42 However, the potential drawbacks on it is, yes, you lose rapid amounts of weight in the form of fat, but also at the cost of lean mass. Now, what does that do as you come off azempic and potentially go back up in weight, but that weight is gained in fat, but you've lost huge amounts of muscle.   43:04 That's where potential issues could come out in the long term. So I think it's a space to watch, and again, it's a rabbit hole. I'll give you my one minute perspective, and we'll wrap up, which is, it's fascinating, and the next 10 years, it's the first time in decades that obesity has gone down in America, mostly related to the GLP or azepic family of drugs. There's all sorts of interesting stuff emerging and emerging, and we don't talk about it with of what it's doing with clarity and cognitive function. And is there anything there?   43:38 I don't terms a negative in no terms of positives that you like, that they're starting to think that they understand we don't understand the long term potential risks of it. It's really interesting of this balance between long term health risks and long term benefits, when you're talking about a total population that is 50% overweight or obese, and beyond 50% well beyond 50% and I mean, look, 93% are metabolically unhealthy, correct? The biggest catalyst for anyone that is, I guess, the only recommendation I would have if anyone is considering this is like anything else, if you only think about it as the drug, as a catalyst for change, and then you are likely going down a cul de sac. It is a tool that for some people, might theoretically be useful, but it needs to come in, and this is one of the the frustrations. It needs to come in conjunction with serious habit change around a lot of what we talked about, nutritional habits, exercise, movement and daily activity, sleep, etc. And then for some people, there might be a case where you look at the guidelines for it, it's meant to be done in conjunction with lifestyle intervention that no one's doing. It's not a weight loss drug. And I mean, you talk about those interventions.   45:00 Patients that has to be what you eat on a daily basis, like and building those everything we talked about weights training like, my personal view is cardio is out the window. Yep, that point in time when you're on that drug, you are lifting heavy, repetitive weights for three to four times a week to try and retain or maintain or increase potentially lean mass, high protein intake to train again, try and offset any losses in lean mass with you all that are occurring and strength first you are going to come off this drug at some point. Yeah, it's expensive, but B you probably once you hit your goal, then you come off any drug for life, hopefully. Now, hopefully, like most dieting, you know, programs in that if you don't have the habits built in, lo and behold, you yo, yo, you bounce back. And it could be disaster, with negative consequences, as you said, because you might have lost lean body management. So it look. It's a get. I'm not an expert in JLP ones. You know, it's fascinating to read about. It's interesting to comment on. And I think there's going to be a lot more. I mean, there seems to be a lot more. I'm seeing research paper after research papers coming out, but we don't have the longitudinal studies at this point in time. We talked about hydration, all a bit key. We talked about protein. We talked about fiber. Is there anything else for folks that are just looking to improve the longevity piece?   46:30 Well, so the longevity piece, I think first and foremost,   46:36 things like intermittent fasting, fasting, all that. No, it's not a panacea for longevity. I think that's pretty clear. I think even some of the experts in longevity, you will have heard them, they've talked about their mistakes with intermittent fasting, fasting, intermittent fasting and time restricted fasting. It's a tool in the toolbox for those individuals. Again, most of the research is around metabolically unfit, overweight, male, female individuals middle age, and it has some impact on those individuals. Again, it's not clear cut the difference between intermittent fasting, time restricted fasting and caloric restriction pretty much the same when it's all equated in terms of energy balance. So   47:20 don't think that you have to do that to live longer. I think first and foremost, resveratrol, I was talking about this the other day, again, another, you know, stake in its heart. It's not some magic compound that's going to make you live longer, yeah, do you know what makes you live longer? Exercise, exercise changes, telomeres. It is the number, number one consistent thing by a country mile on terms of longevity and reduction of disease. Well, you're 70 are yes, I'm 72 and I'm co founder of the Marin chapter of AARP, and we have got a great society. It's a wonderful question, but you can impact like, I love how you know, like Bora Garmin, they all give you your age, yeah, don't they, yeah. Where do you sit on that? And look, it's a made up number metric. I'm sure they're using some algorithm to do it. But where do you actually sit? If you want to again, if you're tracking things, what does your age actually say on that, are you seven years younger, eight years younger, or actually, are you older? I read a report for a client of mine the other day. They're, you know, based on all their heart testing and their cholesterol and their blood sugar, isn't that they're 10 years older than what they are.   48:38 Now, again, that's a theoretical age, but telling. It's telling. So again, look at the data with everything that you because you're hell bent on living forever, which I don't know why you'd want to do that, but   48:53 look at what you're doing. Are you exercising daily? Doesn't have to be mad, but doing something. Are you exercising? Are you staying active? Are you eating, those foundational principles we talked about, and are you sleeping? That's it. Probably the only other thing from longevity is stress. Stress Management. Stress can be noxious and stress can be productive. Again, I think a lot of individuals hear the word stress and think it's bad. Exactly what is exercise? Exercise is stress on the body. What does stress do with the right amount of stress and the right nutrition, it creates adaptation in a positive way. So stress on the body, not allowing it to be too high, not allowing it to be too low, getting that balance right. Again, I can think of training peaks in particular, they do a nice little graph that shows you where your stress is and how it's relating to adaptation and where you should be going. I actually looked at it more recently. I was like, that's interesting. Is the bill towards the marathon? Pretty much been on point. Feel good. Stress gets too high, you get sick, you get injured.   50:00 And stress gets too low. You d train you. You get worse than what you're trying to achieve. So I think those four things, that's what will make you live longer. There you go. Great way to finish. Well done. Thank you very much, my friend. Thanks, mate. See you. And trouble back safe down under to the land of dirtiness, and we'll go from there. Thank you very much for being on the show, Scott, and thanks for listening, folks. We'll see you next time. Take care,   50:26 guys. Thanks so much for joining and thank you for listening. I hope that you enjoyed the new format. You can never miss an episode by simply subscribing. Head to the purple patch channel of YouTube, and you will find it there. And you could subscribe, of course, I'd like to ask you if you will subscribe. Also Share It With Your Friends, and it's really helpful if you leave a nice, positive review in the comments. Now, any questions that you have, let me know, feel free to add a comment, and I will try my best to respond and support you on your performance journey. And in fact, as we commence this video podcast experience, if you have any feedback at all, as mentioned earlier in the show, we would love your help in helping us to improve. Simply email us at info, at purple patch fitness.com, or leave it in the comments of the show at the purple patch page, and we will get you dialed in. We'd love constructive feedback. We are in a growth mindset, as we like to call it, and so feel free to share with your friends. But as I said, Let's build this together. Let's make it something special. It's really fun. We're really trying hard to make it a special experience, and we want to welcome you into the purple patch community with that. I hope you have a great week. Stay healthy, have fun, keep smiling, doing whatever you do, take care you.

In the last episode we investigated the ‘high carb trend' - taking in very large amounts of carbohydrate (>100g/hr) during exercise.  In this episode we speak to Aussie pro cyclist Jack Haig to get an athlete's perspective. Jack's professional career to date spans both sides of this high carb trend with almost perfectly symmetry, and so he has a great insight on how this approach took hold in the pro peloton, how it's changed the sport, and how he achieves such high intakes from a practical perspective.   Podcast Guest: Jack Haig - Bahrain Victorious Pro Cycling Team Jack's Podcast - The Rest Day with Jack Haig (Escape Collective) Instagram: @jack_haig   Rice Krispies bar recipes mentioned: A range of recipes for Rice Krispies bars and other on-the-bike goodies from Pock-It Fuel (Lizzie Holden & Nick Shultz) - Instagram: @pockitfuel   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You'll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

You've probably come across discussions in the last year or so about the ‘high carb trend' - taking very large amounts of carbohydrate during exercise, often well over 100g per hour. These levels are significantly greater than official sports nutrition guidelines, so what's behind the trend? Is it based on new science, product marketing, or is it just another fad that will come and eventually go? And most importantly, is it relevant to you? In this episode we speak to the Lead of Human Science at the Ineos Grenadiers Pro Cycling Team, Aitor Viribay, who has also worked with some of the biggest names in ultra trail running. He discusses how, when and why these very high carb intakes have become a thing in recent years, the scientific rationale behind it, when it's used vs when it's not, and whether non-professional athletes need to worry about these levels of intake.   Podcast Guest: Aitor Viribay - Ineos Grenadiers Pro Cycling Team   Aitor's online presence: X/Twitter: @MVAitor Instagram: @glut4science Website: GLUT4 Science (in Spanish) Podcast: 90 Gramos de MetHub (in Spanish)   Aitor's research mentioned: Viribay, A et al. (2020). Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners. Nutrients. 12(5):1367. DOI: 10.3390/nu12051367   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You'll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

Welcome to the Purple Patch Podcast! Matt Dixon and Scott Tindal discuss the evolving nutrition landscape in endurance sports, particularly in triathlon. Scott, co-founder of Fuelin, shares insights from the Hawaii IRONMAN World Championship, emphasizing the importance of tailored nutrition plans based on individual energy expenditure. He highlights the need for athletes to balance caloric intake with training intensity, noting that high-intensity athletes may require up to 120 grams of carbohydrates per hour, while lower-intensity athletes should consume less. They also discuss the importance of consistent, high-quality nutrition for overall health and performance during races and daily life. Matt and Scott discuss the evolution of nutrition and fueling in triathlon, focusing on the importance of quality nutrition and total calorie intake. Scott reflects on his work with Sarah Pimpiano and the changes in nutrition and fueling over the years. The conversation highlights the importance of day-to-day nutrition and the relationship between nutrition, sleep, and training. Matt and Scott discuss the challenges of athletes consuming high amounts of carbohydrates and the importance of context in nutrition. Scott explains the relationship between power output, energy expenditure, and carbohydrate intake.  If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com   Episode Timestamps: 00:-3:47 Introduction 3:47-9:20 Background of Fuelin 10:15-17:30 Nutrition Trends 23:00-44:28 Racing Nutrition of IRONMAN World Championship in Kona   Purple Patch and Episode Resources Check out our world-class coaching and training options: Tri Squad: https://www.purplepatchfitness.com/squad 1:1 Coaching: https://www.purplepatchfitness.com/11-coached Run Squad: https://www.purplepatchfitness/com/run-squad Strength Squad: https://www.purplepatchfitness.com/strength-1 Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike Explore our training options in detail: https://bit.ly/3XBo1Pi Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com  Everything you need to know about our methodology: https://www.purplepatchfitness.com/our-methodology  Amplify your approach to nutrition with Purple Patch + Fuelin https://www.fuelin.com/purplepatch Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com    

Welcome to the Purple Patch Podcast! Our mission is to empower individuals to reach their athletic and full potential. Today, we'll discuss injuries— a common frustration among endurance athletes—and how to reduce your injury risk as you prepare for the upcoming season during the off-season.  While this time can feel like downtime, it's actually a crucial opportunity to build resilience and prioritize health. Injury prevention is a key factor for success, as avoiding risks leads to the consistency needed for high performance. What you do in the coming weeks will lower your chances of setbacks without requiring excessive effort; approach it smartly and pragmatically. IRONMAN Master Coach Matt Dixon outlines four simple strategies to implement.  This episode features the story of Sarah Piampiano, a professional triathlete who overcame a major injury by focusing on sleep, nutrition, stress management, strength training, and tissue resilience. Dixon outlines four key areas for injury prevention: developing healthy habits like sleep and nutrition, incorporating strength training, building tissue resilience through consistent, low-intensity running, and adopting a holistic approach that combines these elements. He stresses the importance of consistency and patience in building a resilient body to prevent future injuries. If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.    Episode Timestamps: 00:00-2:27 Episode Introduction 2:27-7:41 Meet and Potatoes–Sarah Piampiano Background 10:05-11:55 Habits: Work with Fuelin, Sleep, Hydration 10:57: How Sarah approached training 15:33-25:58 Habit Development 25:58-31:24 Strength Training 31:24 Tissue Resilience  35:33 Putting it all Together 37:15 Common Pitfalls to Avoid   Purple Patch and Episode Resources Check out our world-class coaching and training options: Tri Squad: https://www.purplepatchfitness.com/squad 1:1 Coaching: https://www.purplepatchfitness.com/11-coached Run Squad: https://www.purplepatchfitness/com/run-squad Strength Squad: https://www.purplepatchfitness.com/strength-1 Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike Explore our training options in detail: https://bit.ly/3XBo1Pi  

We've often talked about periodised nutrition on this podcast, adjusting the carbs you eat across the week based on your training schedule. But in the down periods, how do you achieve this without being ravenously hungry? And on the flipside, when you do need to load up for a big training session, sometimes it's hard to do this without feeling uncomfortably full and bloated. In this episode we discuss some of the key strategies to managing hunger and satiety through the ups and downs of a periodised nutrition approach. How to get those carbs in when you don't feel like eating more, and how to increase the feeling of fullness you get from lower carb, lower calorie meals. By applying these principles you can help to even out the hunger and fullness across the training cycle, even when the carbs and calories are going up and down with training.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You'll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

Welcome to the Purple Patch Podcast! This week, we're continuing with part two of our Q&A session with Scott Tindal, the co-founder of Fuelin. Fuelin is a personalized sports nutrition coaching program and app for triathletes, and they are our partner and go-to resource for everything related to nutrition, race fueling, and hydration. Scott is a fantastic resource in the world of professional sports and nutrition. As part of Fuelin, he is now helping time-starved amateurs of all levels improve their performance, health, and ultimately the results they achieve - not just in sport, but also in life. Last week, our questions were focused on race fueling and hydration, specifically for endurance athletes. This week, we are shifting our focus and putting sports-specific nutrition and hydration aside. Instead, we will be asking Scott a series of questions centered on overall life performance. Matt and Scott delve into improving cognitive function and longevity, and how to manage and improve your energy throughout the day to help you show up at your very best in any area of life. Matt and Scott's discussion covers a wide range of topics, including the importance of breakfast for daily performance, avoiding energy slumps after lunch, proper distribution of macros throughout the day, and essential supplements. Whether you're an athlete preparing for races and training or simply seeking to optimize your nutrition for daily life, this episode provides valuable insights and tips to help you achieve your goals. Click here for more information on Fuelin and how to better manage your race-day nutrition. Episode Timestamps 00:00 - 03:22 - Welcome and Episode Introduction 03:30 - 44:39 - The Meat & Potatoes - Episode 324: Nutrition and Hydration for Daily Performance - Q&A with Scott Tindal of Fuelin Purple Patch and Episode Resources Purple Patch Video Podcast and More ARTICLE - Fuelin - Strengthspan - What The Hell Is That? Learn more about our Tri Squad Program Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

Welcome to the Purple Patch Podcast. This week, we have a special edition of the podcast featuring Scott Tindal, the co-founder of Fuelin, a personalized sports nutrition coaching program and app for triathletes. Fuelin is our partner and resource for everything related to nutrition, race fueling, and hydration. Scott has worked in multiple professional sports, from rugby to rowing to NHL hockey, and now he is one of the most trusted resources in the sport of Ironman Triathlon. He has worked with numerous professionals in the sport, including the great Jan Frodeno. In this episode, IRONMAN Master Coach Matt Dixon hosts a Q&A focused on race fueling and hydration. Matt and Scott cover everything from overcoming GI distress and planning pre-race meals to fueling for specific race distances and gaining insights on how to be precise about your nutrition. Scott shares his experiences of working with the pros and simplifies nutrition to a set of principles that any athlete can understand. He provides details to help with your nutrition and fueling, ensuring that you get the most out of your training and are prepared to excel in your races. Make sure to tune in for Part 2 of our conversation with Scott Tindal next week. In this segment, Matt delves into the topic of personal performance. Scott will be sharing some valuable nutritional tips to help you enhance your cognitive health, longevity, and energy levels throughout the day, no matter what challenges you choose to take on. Click here for more information on Fuelin and how to better manage your race-day nutrition. Episode Timestamps 00:00 - 03:29 - Welcome and Episode Introduction 03:36 - 35:44 - The Meat & Potatoes - Episode 323: Proper Nutrition for Peak Racing Performance - Q&A with Scott Tindal of Fuelin   Purple Patch and Episode Resources Purple Patch Video Podcast and More Learn more about our Tri Squad Program Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events  

Welcome to the Purple Patch Podcast! This week, we're exploring the topic of mature athletes. These athletes are just as ambitious and goal-driven as younger ones, but they often have a deeper and more meaningful purpose beyond winning races and setting personal records. We received a great question from a podcast listener who has participated in triathlons for over 20 years. Despite still being ambitious, she now has three kids and is seeking advice on how to approach the sport from a new perspective and adjust her training. This is a common challenge for many athletes, not just in triathlon. We've dedicated a whole show to addressing this question and hopefully, we provide helpful guidance for any mature athlete looking to optimize their mindset, strategy, and training for performance gains. The episode is divided into three parts. The first part discusses "perspective" and building a new relationship with sports. It provides context for understanding how to adjust your approach to sports and how it may differ from your younger and more competitive years. Part two delves into training practices. What may have worked for you in your 20s as an athlete may not be as helpful for you now. We outline the key elements of training that mature athletes should focus on to achieve the best return on investment. In part three, we discuss habits all athletes should adopt to support training, with a special emphasis on habits of amplified importance for mature athletes seeking to stay healthy and competitive for years to come. Episode Timestamps 00:00 - 03:13 - Welcome and Episode Introduction 03:14 - 07:44 - Coach's Corner 07:45 - 21:49 - The Meat & Potatoes - Part 1- Perspective 21:51 - 22:58 - Purple Patch Promo 1 23:01 - 35:11 - PART 2 - Training 35:12 - 36:19 - Purple Patch Promo 2 36:21 - 46:44 - PART 3 - Habits Purple Patch and Episode Resources Purple Patch Video Podcast and More Episode 320: Maximizing Your Sleep - Simple Steps to Improve Sleep for Better Performance Learn more about our Tri Squad Program Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

Welcome to the Purple Patch podcast. In this week's episode, we'll be discussing the traits that deliver high performance. Our inspiration for this episode came from two sources. Firstly, the incredible achievement in the recent Tour de France, where Mark Cavendish clinched his 35th stage victory. His story embodies passion, joy, and perseverance despite facing numerous obstacles and setbacks. Following a serious injury last year, he made a remarkable comeback and secured a long-awaited win. The second catalyst was a question received by Matt from an athlete he coaches. This question stemmed from the athlete's observation of the Olympic swimming trials, with the Olympics right around the corner. Watching the returning athletes, many of whom were making their second or third Olympic appearance, left the athlete in awe and sparked thoughts about the mindset of a winner. These seasoned athletes seemed to possess remarkable toughness and composure. Given the stories of comebacks during this year's trials, the athlete wondered if there were lessons that everyday individuals could apply to their own lives. As it turns out, there are valuable insights to be gained. You don't have to be an elite athlete to draw inspiration from their mindset and the traits that contribute to their success. In this episode, we'll explore the mindset of high-performance individuals like Mark and discuss the traits that underpin their achievements. Drawing from over 20 years of experience working with elite athletes and organizational leaders, Matt has identified these traits and believes they can be cultivated and developed to enhance our performance in any area of focus. Episode Timestamps 00:00 - 03:39 - Welcome and Episode Introduction 03:46 - 12:53 - The Meat & Potatoes -Part 1- Sustained high performance 12:54 - 13:59 - Purple Patch Promo 1 14:03 - 20:40 - PART 2 - Defining the traits of high performers 20:43 - 22:46 - Purple Patch Promo 2 22:29 - 35:57 - PART 3 - Developing the traits of high performance for yourself Purple Patch and Episode Resources Purple Patch Video Podcast and More Learn more about our Tri Squad Program Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

Welcome to the Purple Patch Podcast. In this week's episode, IRONMAN Master Coach Matt Dixon delves deep into the subject of sleep. In this episode, we aim to provide you with an action plan to help you improve the quality of your sleep. If you're an athlete, this episode is crucial as quality sleep is essential for maximizing the benefits of your training. If you're focused on excelling in the workplace, this episode is equally important as sleep can help to stabilize your energy and optimize cognitive function.  First, Matt provides insight into establishing the right mindset towards sleep to develop a realistic approach to implementing changes to your sleep routine. He then breaks down the various stages of a typical night's sleep to give us a better understanding of how sleep impacts our bodies on a physiological level. Finally, Matt provides actionable tips to develop the practices that can help build consistency and establish opportunities for growth, adaptations, and repair. With these recommendations, we aim to help you achieve high-quality sleep and a baseline level of energy and cognitive function to make the most of your days.   Episode Timestamps 00:00 - 03:59 - Welcome and Episode Introduction 04:04 - 07:52 - Coach's Corner 07:53 - 10:05 - PART 1 - Establishing the Right Mindset 11:17 - 13:57 - Purple Patch Promo 13:58 - 24:28 - PART 2 - Breaking Down the Sleep Cycle 24:29 - 26:07 - Purple Patch Promo 26:08 - 38:03 - PART 3 - Tips & Recommendations   Purple Patch and Episode Resources Purple Patch Video Podcast and More ARTICLE: A bidirectional model of sleep and technology use: A theoretical review of How much, for whom, and which mechanisms Learn more about our Tri Squad Program Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events  

Welcome to the Purple Patch podcast. This week, our show focuses on performance. Purple Patch is a performance coaching organization, and IRONMAN Master Coach Matt Dixon is well-known for coaching successful Ironman athletes and inspiring strong individual performances. Surprisingly, the backbone of his success has been the use of a team approach. Ironman is an extremely individual sport, but team and community have been essential to Purple Patch's sustained success over the last two decades. In this week's episode, Matt discusses the power and importance of a team approach for individual performance success. He uses a recent Purple Patch training camp in South Carolina as proof of concept. Despite the attendees being vastly different athletically and having individual goals, they came together in just a few short days, created a shared purpose, and emerged as a high-performing team. Matt shares his key takeaways from the training camp and his years of coaching experience to highlight the elements of teamwork that lead to improved individual performance. We believe you can extract lessons from this story for your journey, whether you aim to improve individual performance in sports, organizational leadership, or any other focus. Episode Timestamps 00:00 - 03:23 - Welcome and Episode Introduction 03:24 - 15:42 - Coach's Corner 15:50 - 32:27 - Episode 319: Leveraging Team & Community for Your Performance 32:30 - 34:51 - Purple Patch Promo 34:51 - 44:17 - Episode 319 Cont. Purple Patch and Episode Resources Purple Patch Video Podcast and More Learn more about our Tri Squad Program Free Live Webinar - Strategies to Nail Your Marathon & Half Marathon Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

This episode was the hardest one to make since I started the podcast. It's been a long time coming, but it's time for you to get to know me better and be a part of my journey to get to an Ironman finish line. The Feed - Your one stop shop for all your triathlon needs http://www.thefeed.com/triathlonhour Pillar Performance - Go to Pillar Performance and for the month of June all customer who use the code 'TTH15' at checkout will receive 15% off the full PILLAR Performance range. Precision Fuel & Hydration - Click the link to get 15% off your first order  Precision I recommend PF 90, PF 30, 60 drink mix, Flow Gel and the 1500 electrolyte tabs. Use the free Fuel & Hydration Planner to get a plan for your next race: Race Planner Wyn Republic - To receive 15% off your order go to wynrepublic.com/thetriathlonhour, that's WYN republic with a Y Fuelin - Use the discount code TTH30 at www.Fuelin.com/tth for 30% off Fuelin x The Triathlon Hour  

We are six months into the year and hopefully in a better position than when we started. Now is the time to look up, find that buoy of progress, take a breath, and realign ourselves before moving forward. This week on the Purple Patch podcast, we REWIND and revisit an important episode about assessing your performance so far and redefining your goals as we enter the second half of the year. At the beginning of the year, we took time to reflect, plan for the future and set Big Hairy Audacious Goals (BHAGs). Now, we have reached the halfway point of the year. Most of you hit the ground running with ambitions and lofty goals, but how did they pan out? Are you nailing your goals? Are you thriving in your performance journey? Is it fulfilling? Where can you improve or shift your approach? It is essential to come up for air midway through the season and execute some big-picture thinking about the work you have been putting in, the purpose of it, and where you want it to take you. On this week's episode of The Purple Patch Podcast, IRONMAN Master Coach Matt Dixon presents a framework to help you evaluate your progress and performance over the past six months to set yourself up for a strong finish to the year. Matt lays out a process for identifying the areas within your control where you have excelled, the lessons you have learned, and opportunities for improvement, to help you develop a plan of action to enhance future performance. Matt's framework centers on three questions that all athletes should consider asking themselves. Do you only have a destination or do you have a path? Is your current approach or program integrated into life? Am I getting athletically smarter? This episode is an opportunity to pause and reflect on the purpose of your athletic journey and strip down the elements of your process to determine what works, what doesn't, and what you plan to do about it. Episode Timestamps 00:00 - 04:46 - Welcome and Episode Introduction 04:47 - 33:50 -Episode 318: Episode REWIND - Ep. 272 3 Key Strategies To Help Optimize Your Performance for the Rest of the Year Purple Patch and Episode Resources Purple Patch Video Podcast and More Learn more about our Tri Squad Program Free Live Webinar - Strategies to Nail Your Marathon & Half Marathon Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

  Welcome to the Purple Patch Podcast. Last week's episode focused on opening the door of opportunity for those who may have never thought it possible to finish a marathon, let alone be successful at one. We discussed strategies to motivate you towards taking on a challenge and strategies to help you thrive. This week, we focus on those of you who have completed a marathon or even several. In this episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon shares actionable steps and strategies to help you improve your performance and take your marathon to the next level. Matt dissects marathon training and the unique challenges of marathon running to better understand what you face. He discusses common flaws in many marathon training plans to help runners avoid injury and progress. Matt highlights strategies you can leverage for a smarter training approach. From the benefits of clustered and split runs to practicing good posture with subtle inclines, Matt shares tips that can help enhance your speed and boost your skill set for your next marathon.  Also, be sure to check out our free live webinar, Strategies to Nail Your Marathon & Half Marathon, where Matt offers a more in-depth analysis of these points. Episode Timestamps 00:00 - 02:48 - Welcome and Episode Introduction 02:49 - 06:43 - Coach's Corner 06:44 - 19:21 - The Meat and Potatoes - Episode 317: How To Cut 30 Min off Your Marathon Time 19:24 - 21:22 - Purple Patch Program Information 21:24 - 36:31 - How To Cut 30 Min off Your Marathon Time Cont. 36:33 - 37:51 - Purple Patch Program Information 37:52 - 40:26 - How To Cut 30 Min off Your Marathon Time Cont. Purple Patch and Episode Resources Purple Patch Video Podcast and More Learn more about our Tri Squad Program Free Live Webinar - Strategies to Nail Your Marathon & Half Marathon An Evening with Champions in support of the Challenged Athletes Foundation Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events  

This week we welcome nutrition expert, Scott Tindal, to the podcast!! Scott is one of the masterminds behind Fuelin, the nutrition platform helping athletes fuel to perform their best. In this episode, Scott dives into all things endurance nutrition. He talks about how to fuel all things, from easy sessions, to races, to downtime and periods of injury. Scott is a fount of nutritional information, and we are so glad he was able to share it with us!@scottytindal@getfuelinwww.fuelin.comFollow us on Instagram:@feistytriathlon Feisty Media Website:https://livefeisty.com/ Support Our Partners: buycycle: Save up to $100 on your purchase by entering code FEISTYTRI at checkout at buycycle.com Orca: Use code IRONWOMEN15 for 15% off at www.orca.com The Amino Co: Shop Feisty's Favorite 100% Science-Backed Amino Acid Supplements. Enter code IRONWOMEN at Aminoco.com/IRONWOMEN to Save 30% + receive a FREE gift for new purchasers! Precision Fuel & Hydration: Use this link to get 15% off your first order - https://visit.pfandh.com/feisty-tri-pod TRIHARD: Use code 20FEISTY for 20% off sitewide at https://www.trihard.co/ This podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Chartable - https://chartable.com/privacy

Welcome to the Purple Patch podcast. This week, we aim to inspire, instill hope, and create opportunities. Many people watch others doing amazing things and think, "That's not for me. I couldn't do that." But the truth is, you can do it if you apply a smart and patient approach that builds incrementally over time. Before you know it, you can look back and marvel at what you have accomplished, regardless of the challenge or goal, whether in sport or life. In this week's episode, IRONMAN Master Coach Matt Dixon focuses on marathon and half marathon races. Half marathons are a great starting point for many people and can serve as a bridge to longer distances. Whether you've struggled with injuries or don't consider yourself a runner, Matt offers insight and tips to help you break through those barriers. Drawing from two case studies, Matt explores the common challenges faced by athletes training for long-distance runs and offers simple solutions to maximize their potential. The first case study features an athlete who initially believed completing a race was impossible, but ultimately discovered untapped capabilities. The second case study showcases an athlete who overcame injuries by adjusting their approach and achieved significant success. We believe you'll find these stories informative, helpful, and inspiring and we hope they motivate you to take on your challenges. Matt also shares his five-point plan to help you refocus your approach and mindset, to get you started on your first or next long-distance race. Check out our free live webinar, Strategies to Nail Your Marathon & Half Marathon, where Matt offers a more in-depth analysis of these points. Episode Timestamps 00:00 - 04:05 - Welcome and Episode Introduction 04:13 - 13:58 - Coach's Corner 14:05 - 29:02 - The Meat and Potatoes - Episode 316: Yes, You Can Run a Marathon – Five Key Points to Help Conquer Your Distance Run 29:04 - 30:38 - Purple Patch Squad Information 30:40 - 41:22 - Yes, You Can Run a Marathon Cont. 41:24 - 42:54 - Purple Patch Program Information 42:55 - 50:59 - Yes, You Can Run a Marathon Cont. Purple Patch and Episode Resources Purple Patch Video Podcast and More Learn more about our Tri Squad Program Free Live Webinar - Strategies to Nail Your Marathon & Half Marathon An Evening with Champions in support of the Challenged Athletes Foundation Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

Welcome to the Purple Patch podcast. This week, we continue our series on Purple Patch Case Studies, where we hear first-hand experiences of time-starved athletes on their journey towards improved performance in sports and life. This week, Matt welcomes Purple Patch athletes Rachel Brown and Tiger Paton. Rachel, a busy mother of seven boys, is a passionate runner with a wonderful story of shifting perspectives. By embracing the tri-squad approach, Rachel evolved her understanding of training and multi-sport to become a faster runner and unlocked abilities she never considered. Tiger Paton, a well-known figure in the Purple Patch community, serves as our squad specialist and program manager. She began her journey as a Purple Patch Squad athlete several years ago. She shares an inspiring lesson about perseverance. As a new athlete, she fully used all the tools in the program to overcome injury and fatigue. Struggling to find time for her health and needing a change, Tiger found support in the Purple Patch community. She integrated training into her life and wholeheartedly embraced her journey as a triathlete. Tiger's story is an outstanding example of athlete development in sport and life. Both case studies highlight valuable lessons and practical advice to boost your progress or inspire you to kick-start your journey towards your future self. Episode Timestamps 00:00 - 03:04 - Welcome and Episode Introduction 03:12 - 09:25 - Coach's Corner 09:32 - 22:00 - The Meat and Potatoes - Episode 315: Purple Patch Case Studies - with Rachel Brown 22:02 - 23:32 - Purple Patch Squad Information 23:38 - 34:17 - Rachel Brown Cont. 34:21 - 49:15 - Purple Patch Case Studies - with Tiger Paton 49:16 - 50:43 - Purple Patch Program Information 50:45 - 01:10:40 - Tiger Paton Cont. Purple Patch and Episode Resources Purple Patch Video Podcast and More Learn more about our Tri Squad Program FREE LIVE WEBINAR - Breakthrough Performance Strategies for Hard & Hilly Triathlon Courses 2.0 Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

In today's podcast Holly Lawrence joins us for part 2 of her diet, nutrition and training chat!  Fuelin - Use the discount code TTH at www.Fuelin.com/tth for 20% off Fuelin x The Triathlon Hour The Feed - Your one stop shop for all your triathlon needs http://www.thefeed.com/triathlonhour    

There is some exciting news in the world of Ironman. All Ironman and Ironman 70.3 events across Europe, including the Vinfast Ironman World Championships in Nice this fall, will be supported by our friends at Precision Hydration. Access to Precision Hydration is a big change from having Gatorade delivered on course. It is fantastic news for our athletes who are competing there. Since the news broke, our athletes have had many questions about the specifics behind the changes and how they will impact their fueling and hydration plans. In this week's episode, IRONMAN Master Coach Matt Dixon interviews Andy Blow, founder of Precision Fuel and Hydration. They discuss the recent announcement and its implications for athletes competing in these races. Matt and Andy discuss the products that will be offered on the course. During the conversation, they detail how to develop an optimal fueling and hydration plan based on the changes and highlight the strategy to ensure you fuel your race success. This episode offers valuable information and guidance for all athletes, ensuring you are well-prepared and make informed decisions regardless of where you race. Episode Timestamps 00:00 - 03:54 - Welcome and Episode Introduction 04:02 - 13:33 - Coach's Corner 13:30 - 28:19 - The Meat and Potatoes - Episode 314: IRONMAN Europe's Game-Changing Partnership With Precision Fuel & Hydration – an Inside Look With PFH's Andy Blow 28:21 - 30:16 - Purple Patch Squad Information 30:18 - 50:18 - Andy Blow Cont. Purple Patch and Episode Resources Purple Patch Video Podcast and More FREE LIVE WEBINAR - Breakthrough Performance Strategies for Hard & Hilly Triathlon Courses 2.0 Sighting Tips for Open Water Swimming Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Come try the Purple Patch Tri-Squad Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

Welcome to the Purple Patch podcast with IRONMAN Master Coach Matt Dixon. In this week's episode, Matt shares valuable insights into how athletes can improve their speed without spending more time, money, or energy than they already have. Matt believes that instead of relying solely on metrics and data, you can achieve "free speed", or "Smart Speed" as he calls it, by thinking outside the box and focusing on elements that maximize your overall performance. He covers various strategies that can help athletes improve their speed in all three disciplines of triathlon - swim, bike, and run. From counting strokes in the swim to taking walk breaks in the run, Matt's tips are practical, effective, and easy to apply. Whether a beginner or an experienced athlete, you'll find valuable takeaways in this two-part series. Part two of our Free Speed series will explore advanced topics like racecraft, mindset, and energy management. So stay tuned! Episode Timestamps 00:00 - 07:32 - Welcome and Episode Introduction 07:40 - 13:25 - Coach's Corner 13:33 - 26:35 - The Meat and Potatoes - Episode 313: Free Speed - Practical Strategies for Getting Faster 27:34 - 28:55 - Purple Patch Program Information 28:56 - 39:20 - Free Speed Cont. 39:22 - 40:45 - Purple Patch Program Information 40:46- 52:47 - Free Speed Cont. Purple Patch and Episode Resources Purple Patch Video Podcast and More FREE LIVE WEBINAR - Breakthrough Performance Strategies for Hard & Hilly Triathlon Courses 2.0 Sighting Tips for Open Water Swimming Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Come try the Purple Patch Tri-Squad Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

Welcome to the Purple Patch podcast. This week we continue our series on Purple Patch Case Studies, where we hear first-hand experiences of time-starved athletes on their journey towards improved performance in sports and life. This week, IRONMAN Master Coach Matt Dixon welcomes Purple Patch athlete Ben Cooper to the show. Like most Purple Patch athletes, Ben has a lot on his plate. He is a managing director at a major real estate company based in London, and he is also a devoted father of a three-year-old. Despite his busy schedule, he juggles all his responsibilities while dealing with weekly travel obligations. Ben's life is complex and time-starved, but he is determined to make it all work. Two years ago, when Ben was first introduced to Matt and Purple Patch Fitness, he struggled. Ben was dealing with exhaustion, burnout, and mental health challenges stemming from the stress of having a child during the COVID-19 pandemic. Like many people at the time, he felt lost and overwhelmed. A former rugby player, Ben had lost his fitness, gained weight, had low energy, had terrible sleep, and had no idea how to break free from the negative cycle he was stuck in. In Ben's own words, he was surviving, not thriving.  Ben discusses his challenges in jumpstarting his athletic journey and the strategies he learned through his coaching relationship with Matt to incorporate movement into his daily routine. Ben and Matt discuss the profound impact this had on shifting Ben's mindset, ultimately leading him to happiness, control, improved health, and high performance in all areas of his life. Ben's story is full of inspiration, perspective, and valuable lessons we can all apply to our lives. We hope that Ben's story motivates you to overcome any challenges you may face and take the initial steps toward achieving high performance in your athletic journey. Associated Articles: Benefits of resistance exercise training in treatment of anxiety and depression Episode Timestamps 00:00 - 05:26 - Welcome and Episode Introduction 05:33 - 11:28 - Coach's Corner 11:36 - 25:31 - The Meat and Potatoes - Episode 312: Purple Patch Case Studies - with Ben Cooper 25:33 - 26:43 - Keynote Speaking and Leadership Program Announcement 26:45 - 43:40 - Ben Cooper Cont. 43:42 - 45:09 - 1:1 Coaching and Tri-Squad Program Announcement 45:10 - 59:17 - Ben Cooper Cont. Purple Patch and Episode Resources Purple Patch Video Podcast and More Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Come try the Purple Patch Tri-Squad Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

Welcome to episode 14, season 2 of The Fuel Run Recover podcast, where I'm so excited to bring you this great conversation all about personalized hydration with Alan McCubbin! Alan McCubbin is an Accredited Sports Dietitian and Fellow of Sports Dietitians Australia, based in Melbourne, Australia. His PhD research focused on the sodium requirements of endurance and ultra-endurance athletes, and he continues to work in teaching and research at Monash University. Alan is also a practitioner and has worked with a range of athletes from complete beginners to professional and Olympic athletes, including with the Triathlon Australia High Performance Program to support their Melbourne-based athletes in preparation for the Tokyo Olympics and Paralympics. Alan also works with Fuelin, the world's first training-based nutrition app for endurance athletes, and is the co-founder and host of the Fueling Endurance podcast, which answers the most common nutrition questions that runners, cyclists and triathletes ask. Looking for the resources mentioned in today's episode? Find the Fueling and Strength Training Guides for Runners ⁠⁠⁠⁠⁠⁠Here!⁠⁠⁠⁠⁠⁠ Learn more about the Fuel for Runners Online Course ⁠⁠⁠⁠⁠⁠Here!⁠⁠⁠⁠⁠⁠ And, get the details on my online signature program, The Fuel Train Recover Club ⁠⁠⁠⁠⁠⁠Here!⁠

Dive into a captivating conversation on The Greg Bennett Show with Scott Tindal, the mastermind behind Fuelin, as we explore groundbreaking nutrition strategies in the world of elite sports. In this episode, we're thrilled to discuss the exciting news of triathlon legend Jan Frodeno's recent partnership with Fuelin, revealing how this collaboration is set to elevate his performance to new heights. Scott shares the insider details of what Fuelin is all about and how its app is revolutionizing athlete nutrition. We delve into practical fueling tips for triathletes, tackling common challenges like managing jetlag and optimizing energy during peak training and race days. Listeners will gain valuable insights into personalized nutrition coaching that Scott has perfected over decades, working with top athletes across various disciplines. Plus, don't miss out on exclusive advice directly from a leading nutrition expert on how to enhance your dietary habits to support rigorous training schedules. As a special bonus for our listeners, Scott is offering a 30% discount on Fuelin services. Simply visit Fuelin.com/GBS and use the promo code GBS30 to unlock your savings and start transforming your performance today. Join us for this enlightening episode as we uncover the secrets to successful athlete nutrition and get a peek into the future of sports performance with Scott Tindal.

"How do you get to Carnegie Hall? Practice." This age-old saying has stood the test of time. There is no shortcut to success, and achieving elite status in any field requires a lot of hard work and dedication. Consistently high performance can only be achieved through practice, or following a set of practices that are designed to bring out your best performance. IRONMAN Master Coach Matt Dixon has developed a simple premise that applies to all areas of performance. This concept is at the heart of the discussion in this week's podcast - Performance is performance. In this episode, Matt delves deep into this idea to help you set a plan that will help you achieve consistent and predictable results. This is what we like to call "Purple Patches". Matt has spent the last 20 years of his career as a coach working with a diverse range of clients, from professional athletes to high-level executives. He strongly believes that the principles of success in triathlon can be applied to leadership in the workplace. This episode aims to highlight the practices used by high-performers and make them accessible to anyone looking to enhance their performance in any field or endeavor. Episode Timestamps 00:00 - 04:00 - Welcome and Episode Introduction 04:07 - 08:16 - Matt's News-ings 08:31 - 10:57 - Word of the Week 11:04 - 45:53 - The Meat and Potatoes - Episode 311: Performance is Performance Purple Patch and Episode Resources Purple Patch Video Podcast and More Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Come try the Purple Patch Tri-Squad Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

Welcome to the Purple Patch podcast! A few weeks ago, we began a special series on case studies of Purple Patch athletes. In this series, we share their stories and insights to help you learn how they have benefited from the Purple Patch methodology. Our goal is to help you understand how this methodology and mindset can facilitate better performance in your own life. Our first athlete in this series was Mike Kane. Mike initially focused solely on fitness, but with some guidance, shifted his perspective towards health and habits and unlocked effectiveness in his training and how he showed up as a leader. This week, we are excited to welcome two Purple Patch athletes, Jeff Lipschultz and Marcel Lopez. They both have inspiring stories to share about how they used sports to improve their lives, shift their perspectives, and achieve better results. Jeff's story is about his journey from a childhood that didn't include many sports to using sports to enrich his community. He talks about the lessons he learned from other athletes and how the squad mentality and global network of support have amplified all aspects of his life. Marcel's story centers on an evolution of approach and mindset. Obsessed with data, Marcel's misguided approach inspired punishing training sessions and an unequal return on investment for his efforts. He discusses the change of perspective and the simple changes to his training habits that have yielded unexpected results. Jeff and Marcel's stories are compelling and offer valuable lessons to help you enhance your performance in sports or life and achieve better results in any endeavor you pursue. Episode Timestamps 00:00 - 02:52 - Welcome and Episode Introduction 03:53 - 06:16 - Matt's News-ings 06:23 - 45:39 - The Meat and Potatoes - Episode 310: Purple Patch Case Studies - with Jeff Lipschultz and Marcel Lopez - JEFF'S STORY 45:43 - 01:20:06 - MARCEL'S STORY Purple Patch and Episode Resources Episode 307: Case Studies From the Purple Patch Squad – A Conversation With Mike Kane Purple Patch Video Podcast and More Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Come try the Purple Patch Tri-Squad Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

You know that eating a balanced diet is important for overall health and wellbeing. But, you also know this is not always an easy thing to do! As an endurance athlete, getting the right amount of macro and micronutrients is especially critical for your overall performance. Join us on this week's episode as we dive into the topic of eating enough protein, fruit, and vegetables. TriDot Coach Jasmine Moezzi, and Founder and Chief Nutrition Officer at Fuelin, Scott Tindal, explain why each nutrition area is essential for your training sessions – both in terms of energy availability prior to training and proper recovery afterward. They also discuss the potential risks of consuming too much protein or high-fiber foods around sessions and the warning signs of nutrient deficiency in your overall diet. Don't miss out on an informative episode and all of the helpful tricks for getting more protein, veggies, and fruits into your meals and snacks!

The Triathlon Hour brings you an in depth, honest and insightful conversation with Holly Lawrence about all things diet, nutrition, performance and health.   Use the discount code TTH at www.Fuelin.com/tth for 30% off Fuelin x The Triathlon Hour

Last week's Purple Patch Podcast discussed how organizational effectiveness maximizes the talent and hard work of high performers. Organizational effectiveness, which includes planning, organization, and prioritization, can help remove mental clutter, provide control, and ultimately lead to faster goal achievement. However, it seems that only a small percentage of the show's listeners currently have a habitual practice to drive effectiveness and manage competing demands. Based on feedback we received from the audience, it seems that most people find it difficult to plan their nutrition and hydration effectively. Whether you're an athlete striving to achieve optimal performance in sports or an individual looking to enhance your daily performance at work and in life, the nutrition aspect of your journey can be daunting. Figuring out when and how to fuel your body to meet life's demands and your athletic goals can be overwhelming. Knowing what, how, and when to eat may be challenging, especially for those who are always on the go and have multiple competing demands. On this week's podcast, IRONMAN Master Coach Matt Dixon discusses how to improve your eating habits by applying organizational effectiveness. He breaks down the process to help you avoid common phrases like "Diet" and "Weight Loss", and explains how to educate yourself on the right nutrition for your body and how to plan your meals throughout the day. Matt also shares resources that are available to you aimed at simplifying and customizing your nutrition and eating habits to fit your life, wherever it may take you. Episode Timestamps 00:00 - 05:26 - Welcome and Episode Introduction 05:33 - 12:19 - Matt's News-ings 12:27 - 44:52 - The Meat and Potatoes - Episode 299: Organizational Effectiveness in Action – Practices and Planning in Nutrition Purple Patch and Episode Resources Purple Patch Video Podcast and More Click here for the SPECIAL Fuelin Landing Page 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps Episode 287: Nutrition & Body Composition - 1 on 1 with Scott Tindal of Fuelin We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Come try the Purple Patch Tri-Squad Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Bike Squad - Don't just exercise and work out; learn to train with our structured online cycling program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

(00:00) Introduction(01:30) Supersapiens scientific research(04:52) Episode starts(07:45) What was Scott's academic journey?(10:25) Why is Nutrition often Secondary in Medical Care?(15:19) How did Scott get into Physiotherapy as a career?(18:06) How did Scott end up back in Australia?(21:14) What Role does Nutrition Play in Injury?(28:05) Recommendations for Athletes to Help Prevent Injury?(31:38) The Role of Protein in the Body(38:17) LEA and RED-S(45:13) Are Athletes Underfueling in Swimming?(59:09) Should caloric Deficits be Smaller or Larger for Training and Body Composition Change?(64:55) New Study on Upper Limits of Muscle Protein Synthesis with Protein Dosing(74:51) How Does the Fuelin App Work?(76:11) What is Scott's Current Sport and Exercise Routine?(78:48) What was Scott's Nutrition Around his Marathon?(85:06) What did Scott Learn from using a CGM during his Marathon?(86:05) Where does Scott Think CGM Plays a Role for Athletes?(89:50) Discussion of CGM and Overreaching Article(97:40) Rush Round(103:10) OutroShow Notes:·Article mentioned on protein intake: https://www.sciencedirect.com/science/article/pii/S2666379123005402·Overreaching study discussedhttps://sportrxiv.org/index.php/server/preprint/view/321/650·Blog on overtraining/underfueling https://blog.supersapiens.com/the-underfueling-epidemic/·      Stellingwerf Paper on Overtraining and Underfueling Mentionedhttps://pubmed.ncbi.nlm.nih.gov/34181189/

Do you feel uncertain about what foods to eat for optimal endurance training? Are you looking to improve your health and performance? In this episode, we are joined by Scott Tindal, the creator and CEO of Fuelin, a nutrition and fueling platform designed for athletes. Together with TriDot Coach Elizabeth James, Scott discusses how your body's biology and training intensity can affect your fueling requirements. Scott and Elizabeth also debunk some common myths about certain diets and provide valuable insights on how to properly fuel before a race. Don't miss this illuminating conversation on the importance of personalized fueling and how it can help you reach your triathlon goals. TriDot athletes can now connect their TriDot accounts with Fuelin, a nutrition coaching app. Fuelin's nutrition programs help instruct athletes how to fuel before, during, and after their training sessions as well as in daily life. Athletes who are Fuelin subscribers can now pull their TriDot workouts into the Fuelin app to receive nutritional guidance. Use code TRIDOT20 for 20% off your first month.

Embrace them or not, New Year's Resolutions are a chance for us to imagine who or what we want to become and set goals to be achieved in the year to ahead.  For PTO Chief, Sam Renouf, look for more races and dimensions in 2024.   Show Sponsor: UCAN LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Endurance News - PTO Chief Doubles Down; Apple Watch 9 Debacle; IMWC Documentary Streaming Saturday What's new in the 303 - Colorado's Ride, Without Limits, BBSC Race Schedule and Reg Fee Increase Tip of the Week - Fuelin Fueling to Athlete Training Needs   Endurance News:   PTO Chief on How They Are Doubling Down To Take Triathlon Mainstream What the Apple Watch Ban Could Mean for the Tech Giant's Fitness Plans   What's New in the 303: While on the topic of New Year's goals. I imagine what we can do with 303 and our podcast. I imagine and plan the rides and races I will do in 2024. Yes, I'm ready to register the day Colorado's Ride opens and it's already on the work calendar.   Colorado's Ride Registration opens January 5, 2024 https://coloradosride.com/ August 19-23   Without Limits 2024 TRIATHLON SEASON and Price Increase 1/1. June 1st – Colorado Triathlon - 51% Full June 15th – XTERRA Lory Triathlon - Only 4 slots remaining July 14th – Boulder Peak Triathlon July 28th – Steamboat Lake Triathlon - 64% Full August 4th - Stagecoach Gravel Triathlon - 55% Full August 18th – Outdoor Divas Triathlon September 7th - Littlefoot Sprint Triathlon September 22nd – Oktoberfest Sprint Triathlon June-August – Stroke & Stride Series - 6 Pack is 55% Full   June 1st – Colorado Triathlon - 51% Full Sprint Triathlon Individual: $95 until 1/1, $100 until 4/1, $105 until 5/28 at midnight Olympic Triathlon Individual: $115 until 1/1, $125 until 4/1, $135 until 5/28 at midnight Olympic Duathlon Individual: $115 until 1/1, $125 until 4/1, $135 until 5/28 at midnight Aquabike (Olympic Bike Course): $95 until 1/1, $105 until 4/1, $115 until 5/28 at midnight   BBSC Price Hikes on 1/1 2024 is almost here! What are your New Year's Resolutions? We encourage you to find new challenges, achieve new goals and continue to support our local events. Prices for all 2024 races increase at 11:59pm MST on Dec 31st. Use code NY2024 before 1 Jan and SAVE $20 Save $10 with the code and $10 by registering before the increase in price.   Tip of the Week:   If you are doing the RIGHT training RIGHT, no two training days are exactly the same. So it would make sense, that the way we FUEL our training days shouldn't be exactly the same either. But what do we adjust, when do we adjust, and how much do we adjust our fueling based on the physical needs of the day?   That is exactly what I aimed to learn with Scott Tindal of Fuelin as guest host of the TriDot Podcast that's publishing on January 1st. Checkout Podcasts (tridot.com)   Coaching with Rich:   Learn more about TriDot Pre Season Project Learn more about RunDot Pre Season Project More information on RichSoaresCoaching.com      

You know to do the right training right. But do you know how to best fuel that training? Fuelin and TriDot are two leading companies in the world of triathlon with a focus on providing top-of-the-line technology and education for athletes. In this episode, Scott Tindal, co-founder of Fuelin, and Jeff Booher, CEO of TriDot, join host Andrew Harley to talk about their recent integration and the benefits it brings for you. Fuelin is the world's first training-based nutrition app that provides you with a nutrition plan specifically tailored to your training. No more theoretical nutrition plans - this is fuel for the work required. In this episode, you'll learn about the exciting new partnership between Fuelin and TriDot and how it can enhance your training and racing performance with optimized nutrition. Tune in now to hear from the experts and get the inside scoop on this game-changing integration. A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN's LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. TriDot and Dimond Bikes are a dynamite race day 1 – 2 punch. Dimond provides you with the Ferrari of bikes, and TriDot Training develops your engine. We are excited to partner with Dimond on some really cool offers. If you are new to TriDot, we're offering 6 months of the Mark Allen Edition of TriDot with the purchase of a Dimond. If you are already a TriDot athlete, we are offering either an upgrade credit or TriDot store credit with your new bike. Head to DimondBikes.com for all the info, and to dream up your very own bike.

On this week's Purple Patch Podcast, IRONMAN Master Coach Matt Dixon welcomes Scott Tindal back to the show. Scott Tindal, the co-founder of FuelIn, Purple Patch's nutrition partner, joins the show and shares his expertise as a Nutrition Coach to discuss building a foundation of health during the off-season with a focus on body composition. In their conversation, Matt and Scott cover essential nutritional practices and habits that all athletes and performance-driven individuals should adopt over the next few months. They provide helpful advice on achieving a healthy body composition and developing a positive relationship with food while avoiding fad diets and dogmatic approaches. Matt and Scott take a global approach to building a solid platform of health, emphasizing the interconnectedness of nutrition, sleep, recovery, endurance training, and strength and conditioning. Together they simplify nutrition and provide a platform for better performance, whether you're an athlete or simply seeking a healthier life. Episode Timestamps 00:00 - 04:58 - Welcome and Episode Introduction 05:06 - 08:32 - Matt's News-ings 08:40 - 52:57 - The Meat and Potatoes - Episode 287: Nutrition & Body Composition - 1 on 1 with Scott Tindal of FuelIn Purple Patch and Episode Resources Purple Patch Video Podcast and More Learn more about the Purple Patch Tri-Squad Join Tri Squad with the code POD10 and get 10% off your first month. Click Here for a special offer and a quick survey to provide feedback on how we can better serve you. Nail Your Fueling and Nutrition with FuelIn and Purple Patch More on Purple Patch Bike Live & On-Demand More on the Purple Patch Methodology Get a Free Taste of Purple Patch Strength Join the Purple Patch Team - The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Bike Squad - Don't just exercise and work out; learn to train with our structured online cycling program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

This week's episode of the Purple Patch Podcast is a flashback to last year's lead-up to the Hawaii Ironman World Championship in Kona. We decided to rewind to episode 234 and its wealth of information about the legendary event. Whether you've qualified for this year's IRONMAN World Championship, are a male athlete preparing for the 2024 Hawaii Ironman, or have aspirations to compete in Kona in the future, the insights shared by Matt in this episode are extremely valuable. Whether you're planning to compete, supporting friends, or you're just an enthusiast, ironman master coach Matt Dixon invites you to follow along as he shares everything you need to know about how to achieve success in Kona. In this episode of the Purple Patch Podcast, Matt draws from his 15 years of experience helping athletes thrive at the Hawaii Ironman World Championships and provides a breakdown of the preparation, training, and logistical elements you need to consider before ever setting foot on the island. Purple Patch has guided more than 750 athletes to qualification at the World Championships, has coached multiple age group world champions, and has had numerous purple patch pros in the top 10 overall, including athletes such as Chris Lieto, Rachel Joyce, and Sarah Piampiano. Matt takes the lessons he has learned from coaching these athletes and shares a detailed walkthrough of what you can expect in Kona, from landing to leaving. The episode is broken into two parts: Part 1: Pre-arrival and nailing race week Part 2: Race execution - swim-bike-run, nutrition, and mindset In part one you will learn: Key strategies to adopt before you travel - How to arrive fit, fresh, and ready to handle the crazy of Kona week. (11:56) "your mission and goal is to arrive to Hawaii as systemically fresh as possible. You want to also be prepared physiologically to meet the conditions as best as you can. So you want to get there really fresh and already have some physiological adaptations in hand so that you are ready to navigate the heat. If you can achieve those two big things, then what you can do in Hawaii is start to prime for the race." A framework of how to optimize race week - Balancing training and preparation with the Kona experience. The hit list - answers to the most common questions athletes have around race week. In part two you will learn: Strategies around success in Kona - race day mindset and execution (38:10) "if you want your best race performance, the truth is that it's never going to come from you chasing splits. Having predetermined ideas of what you want to swim, what you want to bike, and what you run or run and trying to adhere a race plan to that is a fool's errand. Instead, success is going to come about through an element of control, really smart self-management, a great amount of persistence, and continued problem solving over all of the challenges that you will meet across the whole of the day." Key elements around race craft, fueling, and hydration. How to navigate recovery and reflection. So many athletes ruin their performance potential through a series of mistakes they make in their preparation or execution during race week. The goal of this episode is to provide you with details of the experience and recommendations to help you set up for your best Hawaii Ironman Race experience. Episode Timestamps 00:00 - 04:04 - Welcome and Episode Introduction 04:04 - 07:58 - Matt's News-ings 08:05 - 01:09:15 - The Meat and Potatoes: Episode 286 - Episode Rewind - Keys to Kona: Strategies for Success at the Hawaii Ironman World Championships Purple Patch and Episode Resources Purple Patch Video Podcast and More Learn more about the Purple Patch Tri-Squad Join Tri Squad with the code POD10 and get 10% off your first month. Click Here for a special offer and a quick survey to provide feedback on how we can better serve you. Nail Your Fueling and Nutrition with FuelIn and Purple Patch More on Purple Patch Bike Live & On-Demand More on the Purple Patch Methodology Get a Free Taste of Purple Patch Strength Join the Purple Patch Team - The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Bike Squad - Don't just exercise and work out; learn to train with our structured online cycling program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

Welcome to the final installment of our three-part series on the off-season, in which we frame the approach to building a foundation of performance, developing skills, and improving technique. This week's episode centers on you and the questions you have about Q4 and beyond. Matt shares the questions you've sent in over the past few weeks on how to connect the information from our previous episodes on the off-season to your own performance journey. During our three-part conversation about the off-season, we discussed the various elements and significance of this training phase. This included insights on rejuvenation, mindset, and strategies to ensure that the next 2-3 months serve as a catalyst for improving our future selves while still allowing for enjoyment and flexibility. We also shared the Purple Patch approach and exciting details about specific plans for the upcoming block of training. Although we have focused on season planning and triathlete journeys, we have received numerous questions from individuals who are not competing athletically. These questions pertain to health and overall life performance. Whether you are an athlete seeking to establish a foundation of performance prior to intensifying your training, or a fitness enthusiast aiming to maximize your winter months, Matt offers guidance to help you gain clarity and set yourself up for success in both work and life in the coming year. Whether you're in Alaska or Hawaii, Detroit or Singapore, off-season is a key part, a fundamental part of your year. And in fact, I would say it is the highest predictor of creating a wonderful performance breakthrough no matter what your goal is in the months ahead. It's easier. You have more capacity. You take a step back, but it's so that you can take 10 steps forward. And by not doing that you're going to run into problems. - Matt Dixon Episode Timestamps 00:00 - 04:05 - Welcome and Episode Introduction 04:12 - 04:57 - Matt's News-ings 05:12 - 9:24 - Word of the Week 09:36 - 45:06 - The Meat and Potatoes - Episode 285: Offseason - Foundation, Skills, and Technique (Part 3 - Your Questions Answered) Purple Patch and Episode Resources Purple Patch Video Podcast and More Learn more about the Purple Patch Tri-Squad Join Tri Squad with the code POD10 and get 10% off your first month. Click Here for a special offer and a quick survey to provide feedback on how we can better serve you. Nail Your Fueling and Nutrition with FuelIn and Purple Patch More on Purple Patch Bike Live & On-Demand More on the Purple Patch Methodology Get a Free Taste of Purple Patch Strength Join the Purple Patch Team - The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Bike Squad - Don't just exercise and work out; learn to train with our structured online cycling program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events