As we head into the new year with new goals and pursuits in life and in sport, we take stock of the lessons learned in 2022 to help pave the way for success in the coming year. In this episode of the Purple Patch podcast, we look back so we can move forward. Matt compiles key observations and lessons in performance over the past year to help you shed unproductive habits, prioritize best practices, refocus your mindset and ultimately help you build a platform of success in 2023 off of the foundation you built in 2022. Matt breaks it down to these 7 key lessons of the year: 1. Packing the Calories - A Paradigm Shift (12:41) "On longer endurance events, this has not only become possible, but absolutely performance enhancing." 2. We are Social Beings - There is Strength in Numbers (15:47) "Ultimately, the truth is that we gain value from being connected, from feeling a sense of belonging, for having shared experiences." 3. Excellence is Built on Basic Fundamentals - Lessons from the Norwegian Train (21:43) "When you get your recipe right around these fundamentals that are really, really basic, guess how far you are close to optimal. You're 90% to 95% of the way there. That's almost everything." 4. Women’s Sports is Great - Recognizing Athletic Greatness (24:57) "Women's sport consistently delivers. Not almost as good as, but absolutely as good in the same way as men's sport. And we will all benefit if we collectively invest, deliver the same exposure, facilitate the same promotion side by side as men's sport." 5. Multisport Produces Great Results in Running - A Well-Rounded Approach (26:34) "It facilitates athletes being healthier, enjoying the sport more, and getting faster." 6. There is Great Value in Taking on a Big Challenge - Meeting and Beating Your Limits (34:25) "Sometimes you're going to have setbacks, but by committing to the journey, and course correcting through the natural adversity and obstacles that you will face both logistically and energy-wise, ultimately, you will reap great rewards." 7. Evolve Beyond COVID - An Opportunity to Grow (38:43) "While it was a slap in the face, and we all talked about simplification, and learning and applying new lessons, we don't actually need a pandemic to improve ourselves. We always are empowered to make decisions to actually improve our lot." We would also like to thank you for your continued support of our ever-evolving podcast. We would love your feedback to help the show grow and make the Purple Patch Podcast a useful educational tool to help you along in your own performance Journey. Episode Timestamps 00:00 - 02:47 - Welcome and Episode Introduction 02:54 - 07:31 - Matt's News-ings 07:46 - 11:15 - Word of the Week 11:23 - 42:54 - The Meat and Potatoes - Episode 248: Lessons of 2022 - The Annual Performance Review Purple Patch Video Podcast and More The Purple Patch Center is Open - Learn More and Schedule a Visit Free Live Webinar - Free Speed: Essential Strategies to Help You Align Trained Potential with Race-Day Performance Purple Patch Coaching Consultation Purple Patch and Episode Resources This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events