Purple Patch Podcast

This is the final part of our series on Off-Season. We've reimagined the Off-Season to help you thrive and achieve success in the upcoming season. This week, IRONMAN Master Coach Matt Dixon discusses the Purple Patch Off-Season, focusing on a comprehensive 18-week training plan that extends into the initial 6 weeks of the following year. This period, which we refer to as Q4, starts in October for most athletes and continues through November and December, with the off-season mindset extending into the first six weeks of the next year.  Matt emphasizes the importance of structured training and smart Off-Season practices to prevent burnout and reduce the risk of injury. His approach covers swim, bike, run, strength, and supporting habits, and while our discussion will be centered around triathletes, the principles and approaches apply to all endurance athletes and fitness enthusiasts. Committing to a well-structured Off-Season offers several benefits, including long-term motivation and decreased risk of burnout and injury. By investing in a proper Off-Season, you can set yourself up for a successful and fulfilling season ahead. If you have any thoughts or questions, or want to learn about our services, feel free to reach out to us at [email protected] for a complimentary consultation.

Welcome to the Purple Patch Podcast. On this episode, IRONMAN Master Coach Matt Dixon explained how Purple Patch off-season training builds health, durability, and readiness for the next endurance season. Core Focus Four topics were covered: strength training, body composition, run-injury resistance, and maintaining structure during the off-season. Off-season is intended to establish a foundation rather than pursue peak race fitness. Training Guidance Most endurance athletes should prioritize two 30–40-minute strength sessions weekly, using progressive heavy lifting with sound form; some mature athletes may benefit from three sessions. Nutrition should emphasize individualized assessment, hydration, fueling, and adequate protein rather than chasing race weight. Run durability should be developed through frequent easy running, optional walk breaks, short technical speed efforts, and patient progression. Program Structure Off-season officially begins September 28, with athletes transitioning after later-season races. The off-season is a training phase within Tri Squad and one-to-one coaching, not a separate program. No unresolved questions or blockers were identified. 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 Ready to book a consultation with Purple patch? Sign up: https://www.purplepatchfitness.com/coachingconsult 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. On this episode, IRONMAN Master Coach Matt Dixon and Coach Max discuss strategic approaches to the triathlon off-season through various athlete case studies. Matt and Max analyze several athlete profiles to provide guidance on transitioning from race season to the off-season. Injury Prevention: For athletes like "Rachel" who struggle with run durability, Matt recommends a mindset shift toward building tissue resilience rather than chasing cardiovascular fitness. This involves high-frequency, low-intensity running and avoiding training under fatigue. Raising Performance Ceilings: For experienced Ironman athletes looking to improve bike power, Matt suggests using the Velocity platform for terrain management and performing high-intensity, short-duration intervals (VO2 max work) to increase engine size. Strategic Focus: For athletes feeling "cooked" or burned out, the coaches advise filtering out social media noise and focusing on a single strategic pillar—such as building a "platform of health"—to ensure long-term consistency. Multi-Sport Integration: Max emphasizes viewing triathlon as one sport with three components, using swimming and cycling to build an aero The discussion highlights how Purple Patch applies performance principles to both athletic and professional environments via the Wind Cycle program. Team Culture: Matt shares insights from working with USA Triathlon, noting that high standards and coachability are essential for both world-class athletes and corporate leaders. Sustainable Growth: The coaches advocate for the "Sunday Special" method, where athletes plan their week by prioritizing life commitments (family, work) alongside training to manage variable workloads effectively. Holistic Approach: The off-season is framed not as a gap in training, but as a unique phase focused on joy, strength building (squats, deadlifts), and non-triathlon activities like tennis or skiing to prevent mental burnout. 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 Ready to book a consultation with Purple patch? Sign up: https://www.purplepatchfitness.com/coachingconsult 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! On this episode, IRONMAN Master Coach Matt Dixon defines the off-season (or post-season) not as a gap between races, but as the foundational first step of the upcoming year. A successful period focuses on mental and physiological restoration while building a platform for future training. Avoid the "No-Break" Athlete: Continuous high-intensity training leads to mental exhaustion and physiological plateaus. Avoid the "Winter Warrior": Constant high-effort training causes burnout and prevents true recovery. Avoid the "Rogue/Random" Athlete: Complete cessation of training leads to detraining, injury, and difficulty ramping back up. The Goal: Achieve consistency over months and seasons rather than daily perfection, creating "compound interest" on fitness. Training Principles The off-season shifts focus from boosting functional thresholds or speed to preparatory work that builds a robust chassis for the next season. Reduced Volume: Athletes are encouraged to train fewer hours (e.g., dropping from 20 hours to 12–14) to reduce cognitive load and life competition. Strength Focus: This is the primary window to "double down" on strength training to increase durability and power. Technical Development: Without the pressure of race deadlines, athletes should focus on craft, such as swim hand entry, running posture, and cycling traction. Variety and Additive Activities: Incorporating activities like skiing, yoga, or mountain biking helps maintain vibrancy and prevents boredom. Physiological Ceiling: Utilizing short, high-intensity bouts to build the heart rate ceiling without the volume of a full race prep block. Program Details Purple Patch will officially launch its off-season program on September 28th, though onboarding can begin around September 14th or 21st. Structure: The program emphasizes building an athletic base (multi-directional stability and power) rather than just a traditional Zone 2 base. Next Steps: A follow-up episode will feature a Q&A session to address specific training challenges and structural questions. Inquiries: Interested participants can contact [email protected] regarding the Tri Squad off-season program or request a complimentary assessment call with Max. How can athletes best integrate these principles if they are still actively racing through October? 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 Ready to book a consultation with Purple patch? Sign up: https://www.purplepatchfitness.com/coachingconsult 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  

IRONMAN Master Coach Matt Dixon interviews Panos Kakoullis, a long-time Purple Patch athlete, at the Hawaii IRONMAN training camp. From Boardroom to Finish Line Panos Kakoullis on Balancing High-Stakes Leadership with Elite-Level Endurance Performance. Panos shares his Greek Cypriot background, growing up above a fish and chip shop, and his journey from becoming an accountant, later Senior Partner at Deloitte to CFO at Rolls Royce. He discusses his transition from powerlifting to endurance sports, influenced by his wife, and his 16 IRONMAN completions. Panos emphasizes the importance of consistency, recovery, and integrating sport into life. He highlights the role of curiosity, growth mindset, and releasing mental weight in his success. Looking ahead, he plans more marathons and a cycling trip across Italy. Panos reflects on the challenges and successes in his professional life, including the importance of integrating sport into his busy schedule. Panos recounts how he and his wife decided to do a marathon and then a triathlon, despite initially swearing never to do an IRONMAN. He emphasizes the importance of consistency over heroism and the need to prioritize recovery and nutrition. Matt and Panos wrap up the conversation, with Matt expressing his admiration for Panos' journey and achievements