A podcast presented by Santara Technology, featuring Olav Aleksander Bu and hosted by Dr David Lipman discussing the Norwegian method in depth as it pertains to age group triathletes seeking to qualify or already qualified for the world championships.
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Olav returns to the podcast and discusses Kona preparations, what he’s learned in the last year and how he will apply that. He also discusses how he reviewed their campaign to Paris and how they are thinking about Los Angeles already.
(00:00) Introduction
(00:43) Olav’s Reflections on Paris and Frankfurt
(07:00) How Surprising was Frankfurt for Olav?
(11:07) What Will Change in Preparation for Kona?
(17:41) What Does Olav Think it Will Take to Win Kona?
(18:15) What Has Olav Learned from Kristian that he is Going to Apply to Gustav?
(26:10) What Does the Process Look Like in Training from Uzbekistan to Kona?
(29:14) What Does Success Look Like in Kona?
(30:03) Why Olav Chose Flagstaff for an Altitude Camp
(31:51) How is Kristian Placed Compared to his Previous Kona Attempt?
(35:05) How is Olav Reflecting on Where Kristian and Gustav are Mentally and Physically?
(41:06) What did Olav do in the Aftermath of the Olympics?
(48:17) Transitioning Between Distances
Thank you to the sponsors of this series:
CORE
Visit www.thenorwegianheattrainingmethod.com and use the code “NORWEGIAN20” to get 20% off your CORE body temperature monitor and access the guide. Available until December 2nd 2024
Gustav and David sit down in Bergen to talk about how things have been going for Gustav and how his preparation for Kona is progressing. They discuss likely race scenarios, Gustav’s mentality and what success at Kona looks like for Gustav.
(00:00) Introduction
(00:51) Gustav’s Running Update
(01:39) How is Gustav’s Volume Building
(03:29) How was Gustav’s Recovery from his Half Ironman?
(04:27) Gustav’s Kona Approach
(06:07) Gustav’s Thoughts on How Kona Will Pan Out
(11:17) Gustav’s Hunger Returning?(13:10) What Does Success Look Like in Kona?
(17:05) What did Gustav Learn from Kristian’s Efforts in Frankfurt?
(18:13) What Else Has Gustav Learned from Kristian’s Recent Training?
(19:44) Why Are the Boys Going to a Camp in Flagstaff?
(20:55) Why Did the Boys Decide to Race in Uzbekistan?
(23:39) How Does Gustav Rate His Training Compared to Where He Wants to Be?
(25:50) Gustav’s Swimming
(29:09) What Does Gustav’s Swimming Mean for him at Kona?
(33:32) Gustav’s Thoughts on Potential Dark Horses for Kona?
(34:18) Gustav’s Kona Shoe Choice
(35:33) How is Gustav Preparing Mentally for Kona?
(37:23) Who Are the Athletes Who Have to Lead the Race to Have Success in Kona?
(38:38) Gustav’s Mentality Change and Whether it Excites Him?
(41:15) What Are Gustav’s Training Plans Between Uzbekistan and Kona?
(44:23) Are The Boys Planning to Train With Anyone in Flagstaff?
Kristian & Gustav - Training & the Training Environment
Season 2 · Episode 4
Thursday, June 27, 2024 • Duration 45:49
Both Kristian and Gustav join David in this week’s episode which focuses on life in camp and the training environment. They chat about life in camp, altitude differences, how they train together and adjust training. They also discuss their coaching setup and ownership and decision making in their training.
(00:00) Introduction
(03:01) How do the Boys Feel About Being in Camp?
(04:31) How was not Training Together for a While?
(07:06) Home vs Camp
(09:28) What are the Challenging Parts of being in Camp?
(12:53) How do other Training Partners come into the Environment?
(15:45) What is it like being Coached by Olav?
(18:20) What Happens if the Boys Want Something Changed in Training?
(19:42) How have Things Changed in the Coach-Athlete Relationship over time?
(20:35) How are Meetings about Training done Between Olav and the guys?
(24:03) How much Ownership do the boys have over their Training and Adjusting it?
(25:38) Are there thoughts of Coaching post Professional Racing for the Boys?
(27:05) How do other Coaches Join the Environment?
(28:29) Orjan’s background
(29:43) What are the Differences Between Font Romeu and Sierra Nevada?
(33:49) What are the Training Differences at Different Altitudes?
(35:53) Differences between Gustav and Kristian with Respect to Altitude and their Response
(36:41) What do the Differences Between Kristian and Gustav Mean for Training Together at Altitude?
Kristian Blummenfelt - 2024 Recap & Olympics Preview
Season 2 · Episode 3
Thursday, June 20, 2024 • Duration 58:34
Kristian and David catch up to discuss the year that has been, Kristian’s thoughts on Paris and what the games may hold. They discuss testing, training and being in Bergen.
(00:00) Introduction
(02:36) What does being from Bergen mean?
(03:58) Does Kristian take Strength from Adversity?
(05:27) Kristian’s Shirt and his Motto
(05:58) Kristian’s Reflections on Racing in Yokohama & Cagliari
(10:56) How is Kristian’s Body Feeling?
(12:00) How much Run Volume is Kristian Currently Doing?
(12:47) Fatigue and Lactate
(14:12) What went through Kristian’s Mind with Overinflated Tyres in Cagliari?
(15:35) What was Kristian’s Mindset on the Run in Cagliari?
(19:40) How is Kristian Feeling about the Olympics?
(21:13) What does Kristian do Following Disappointing Races?
(22:50) Debriefing Cagliari and Yokohama with Olav
(23:46) What Changes Will Kristian Make for the Olympics now?
(24:34) Kristian’s Track Sessions and Altitude
(25:10) What does Kristian do to Manage Stress and Destress?
(26:10) What’s it like being in Bergen?
(27:06) What is Gustav’s Role in Training with Kristian now?
(27:51) Has Kristian left Anything Horrible in his Fridge whilst Travelling?
(29:10) Does Kristian Enjoy Alone Time?
(30:30) Does Kristian Enjoy Cooking his Own Food?
(31:40) Does Kristian Enjoy Training in Bergen?
Kristian Blummenfelt - Training
Season 2 · Episode 2
Thursday, June 13, 2024 • Duration 46:20
Episode 2 of this season sees David talk with Kristian all about his training, the changes since Kona to prepare for Paris and his travel habits. They discuss race choice, some lesser known competitors for Paris and Kristian’s future race plans.
(00:00) Introduction
(02:37) How has Training Changed from Kona For the Return Short Course?
(05:25) Kristian’s Bike Position, Specificity and Different Races?
(07:50) Racing When not in Peak Condition
(09:53) How is Kristian Feeling for the Year?
(11:23) The Lead into Tokyo Olympics
(14:41) Are Proportions of Disciplines the Same for Short and Long Course?
(16:03) Training Modification Decisions
(16:55) Is Kristian’s Swim/Run Focus as a Result of his Weaknesses or his Competitors Strengths?
(18:23) Where’s Kristian’s Mindset for the Olympics?
(20:36) Kristian’s Thoughts on Who Some Lesser Discussed Competitors may be
(22:27) How does Kristian Choose Races to do?
(24:50) Training Load vs Racing Load in Short Distance Triathlon for Kristian
(26:26) Strategic Use of Caffeine
(28:37) What is the Review Process Post Race or Season like?
(31:36) Does Kristian Decide on Shoes to Wear in Training or is there a Discussion with Olav about this?
(32:20) How has Travel Been Without Gustav?
(33:54) What’s the Most Number of Flights Kristian has Taken in a Week?
(36:58) Advice for People Travelling?
(37:51) Will Kristian do any Short Course Racing after the Olympics?
Introducing the Mind Set Win Podcast
Monday, June 10, 2024 • Duration 08:00
If you're seeking more content from Kristian or Olav, they were recently guests on Red Bull's Mind Set Win Podcast. The podcast, hosted by Lisa Ramuschkat, is focussed on unlocking the mental fitness tactics of elite sports professionals and high performance personas.
To find the podcast search "Mind Set Win" in your favourite podcast player or follow the link below.
Kristian Blummenfelt - Success, Legacy and Triathlon in general
Season 2 · Episode 1
Thursday, June 6, 2024 • Duration 43:23
In the first episode of season 2 David and Kristian talk about how Kristian sees himself in Triathlon and Norway, how he got to where he is and what he thinks of legacy. They touch on last year, preparation for the Olympics, changes Kristian has made for Paris and pressure.
(00:00) Introduction
(01:18) How does Kristian feel about being grouped with Gustav so frequently?
(02:42) How does Kristian feel about his impact on Norway as a country?
(05:11) Inspiring the next generation of Norwegian triathletes
(06:44) Why did Kristian choose triathlon?
(11:46) Who pushed Kristian towards triathlon?
(12:38) Did Kristian love triathlon or just winning when he started?
(13:21) Kristian’s thoughts on success in sport for himself
(14:30) Did Kristian ever consider open water swimming?
(15:41) How does Kristian think of legacy?
(16:32) What would winning Paris mean for Kristian?
(17:45) What is more important to Kristian; proving he could win the Olympics again or coming back down?
(20:32) The factors driving success in longer distance endurance events at younger ages.
(21:55) What has Kristian removed from his life to help cope better with training load?
(23:10) Who is in Kristian’s team?
(26:02) Does Kristian feel the pressure of all the people in his team?
(27:57) What role does the stoic environment in Sierra Nevada play for Kristian?
(29:58) Was being off the pace last year concerning?
Your Questions Answered
Season 1 · Episode 10
Thursday, March 14, 2024 • Duration 01:07:51
David and Olav go through a list of your questions submitted. For those not answered please keep an eye out for upcoming events where we will answer more.
(00:57) Episode Starts
(01:22) What Does Olav do when his Athletes are Sick and How Much Fitness is lost in a week or 2 of Missed Training?
(5:09) How does Olav Account for Different Stressors of Different Intensity Domains?
(10:42) Why does Kristian use his Heart Rate Monitor off to the side?
(11:36) How does Fueling Strategy Differ between Olympic Distance Racing and Ironman Racing with Respect to Caffeine?
(18:24) Does Olav Target Different Weights for Different Races with Kristian and Gustav?
(22:18) Olav’s Thoughts on Torque Training
(24:56) If Olav was working with Professional Runners would he use Cycling and Swimming as Training Modalities?
(30:38) What is the Difference of Adaptation Between an LT1 and LT2 Workout?
(35:30) Does Training at or under LT2 at Higher Volumes Raise LT2 Compared to Training Above LT2
(34:39) How Much VO2Max Training should you Do in a Week?
(44:14) How can you Build your Power/Pace Profile Correctly?
(44:47) How Can Somone Quantify Intensity as Part of Workload from the Swim and the Run?
(50:14) What is the Best Way to Train 4 Hour Power?
(53:00) What is the Role of Psychology and Visualisation in Performance Improvement?
(55:53) Olav’s Advice on How to get to Work With Elite Athletes
Norwegian Method Technology & Culture
Season 1 · Episode 9
Thursday, March 7, 2024 • Duration 38:19
In episode 9 Olav and David discuss technology and it's use and David digs in to culture and how it plays a role in the team Olav has built.
(00:00) Introduction
(00:49) What are the Most Important Pieces of Technology for Age Groupers?
(05:00) What Piece of Technology are Age Groupers Most Underutilising?
(06:30) What are the Biggest Mistakes Being made by Age Groupers when it comes to Technology?
(08:27) Olav’s Method for Testing and Vetting new Technology
(11:34) How would Olav Characterise the Group’s Culture?
(12:32) What is Unique and Key to the Culture Olav has Built?
(17:56) What are Common Aspects of High Performing Cultures Olav has Observed?
(23:03) How would Olav create a New High Performance Enviroment and Culture if Tasked with this Today?
(29:00) Olav’s Initial Work with Kristian and Gustav
(31:08) Olav’s Observations in other High Performane Environments
(32:19) The Review Process with Athletes
(36:01) Maintaining a Growth Mindset and High Work Ethic
VO2Master
To benefit from our unique offer for a Free Assessment Kit with the purchase of an Analyzer Kit from VO2 Master, head to www.vo2master.com and enter code: OLAVMETHOD during checkout (Available for Online Orders Only). Discount valid from January 4, 2024 – March 31, 2024 only.
Find VO2Master at:
Nutrition and the Norwegian Method
Season 1 · Episode 8
Thursday, February 29, 2024 • Duration 45:27
David and Olav discuss Olav's approach to nutrition for performance in triathlon, touching on fasted training, carbohydrates vs fat for fuel and body composition amongst other things.
(00:00) Introduction
(00:56) Fasted Training in the Context of Body Composition Change
(05:14) Changes in VO2Max with Bodyweight Change
(10:43) Changes in Velocity with Change in Bodyweight
(16:24) Training Motivation, Enjoyment and Food
(17:45) Nutrient Absorption Efficiency
(21:29) How Should Age Group Athletes Think About Caloric Needs and Fueling Given they can’t be as Precise as Olav is?
(22:47) Are Triathletes Trying to Optimize Body Composition Different in Approach to those who are not when it comes to Fueling?
(24:37) How Should Age Groupers Approach their Carbohydrate Intake During Races?
(27:48) Increased Intake and Driving Increased Absorption of Carbohydrates
(29:15) Carbohydrate use to Improve Glycogen Resynthesis to be Ready for more Intensity
(32:31) Fat vs Carbohydrate Oxidation and Heat Production
Article Olav mentions on Lactate Metabolism and gut microbiome in elite marathon runners:
https://www.nature.com/articles/s41591-019-0485-4
VO2Master
To benefit from our unique offer for a Free Assessment Kit with the purchase of an Analyzer Kit from VO2 Master, head to www.vo2master.com and enter code: during checkout (Available for Online Orders Only). Discount valid from January 4, 2024 – March 31, 2024 only.
(45:34) Will Gustav Miss Kenji?
(46:41) How is Gustav’s House Going?
Thank you to the sponsors of this series:
CORE
Visit www.thenorwegianheattrainingmethod.com and use the code “NORWEGIAN20” to get 20% off your CORE body temperature monitor and access the guide. Available until December 2nd 2024
Thanks to the sponsors of the Norwegian Method Podcast:
Maurten
To benefit from the one-time code and get 20% off your next purchase on Maurten.com, simply enter the code “TNMSeason2” at the checkout (Valid until 9/30/2024. The code is applicable on all products except Maurten Bicarb System).
Thanks to the sponsors of the Norwegian Method Podcast:
Maurten
To benefit from the one-time code and get 20% off your next purchase on Maurten.com, simply enter the code “TNMSeason2” at the checkout (Valid until 9/30/2024. The code is applicable on all products except Maurten Bicarb System).
Thanks to the sponsors of the Norwegian Method Podcast:
Maurten
To benefit from the one-time code and get 20% off your next purchase on Maurten.com, simply enter the code “TNMSeason2” at the checkout (Valid until 9/30/2024. The code is applicable on all products except Maurten Bicarb System).
Thanks to the sponsors of the Norwegian Method Podcast:
Maurten
To benefit from the one-time code and get 20% off your next purchase on Maurten.com, simply enter the code “TNMSeason2” at the checkout(Valid until 9/30/2024. The code is applicable on all products except Maurten Bicarb System).Website - www.maurten.comInstagram - @maurten_officialYouTube - Maurten Official - YouTube
Plasmaide
Experience the benefits of PLASMAIDE for yourself, use the code “TRI20” online to get 20% off your next purchase
To benefit from our unique offer for a Free Assessment Kit with the purchase of an Analyzer Kit from VO2 Master, head to www.vo2master.com and enter code: OLAVMETHOD during checkout (Available for Online Orders Only). Discount valid from January 4, 2024 – March 31, 2024 only.
To benefit from the discount code and get 20% off the Maurten 1/52 Collection, simply add the 1/52 Collection to your basket at Maurten.com and enter code TheNorwegianMethod at the checkout. Note the code can only be used twice per customer.
To benefit from the discount code and get 20% off the Maurten 1/52 Collection, simply add the 1/52 Collection to your basket at Maurten.com and enter code TheNorwegianMethod at the checkout. Note the code can only be used twice per customer.
To benefit from the discount code and get 20% off the Maurten 1/52 Collection, simply add the 1/52 Collection to your basket at Maurten.com and enter code TheNorwegianMethod at the checkout. Note the code can only be used twice per customer.
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Graphic Design by Georgia Humphreys
Introduction by Santara Studios
Produced and Edited by David Lipman
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