410 - Off-Season: Strength, Body Comp, Durability

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

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Tri Squad: https://www.purplepatchfitness.com/squad