Episodi
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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 Kristianās future race plans.
(00:00) Introduction
(02:37) How has Training Changed from Kona For the Return Short Course?
(05:25) Kristianās 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 Kristianās Swim/Run Focus as a Result of his Weaknesses or his Competitors Strengths?
(18:23) Whereās Kristianās Mindset for the Olympics?
(20:36) Kristianās 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) Whatās 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?
(38:57) Will Kristian Continue Racing Short Course in the Future?
(39:37) How was Winning Singapore T100 Race?
(43:40) Does Kristian Enjoy Pressure?
(45:20) Whatās next for Kristian?
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Graphic Design by Georgia Humphreys
Video by Roj Ferman
Introduction by Santara Studios
Produced and Edited by David Lipman
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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.
Link to the podcast:
https://open.spotify.com/show/4Xbvd0P5iuOlZpL0G6PXfO?si=ibXs1nLVTX6E5aN6vNefOg
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Episodi mancanti?
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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) Kristianās 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 Kristianās 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?
(32:49) Why did Kristian want to do the PTO/middle distance races last year?
(33:30) What Kristian find most important in training for the Olympics
(35:58) How is Kristianās training going?
(38:39) How do Kristian & team decide on testing frequency?
(39:24) What does an offseason look like for Kristian?
(40:26) Where does Kristian spend his offseasons?
(40:52) How many weeks a year does Kristian spend in Bergen?
(41:40) Does Kristian feel like heās always under pressure to win and does he think thatās fair?
Join the Santara Tech Clubhouse for exclusive events, content and partner deal. Go to https://www.santaratech.com/membership to register.
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 āTNMSeason2ā 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
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Graphic Design by Georgia Humphreys
Video by Roj Ferman
Introduction by Santara Studios
Produced and Edited by David Lipman
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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) Olavās 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) Olavās Advice on How to get to Work With Elite Athletes
VO2Master
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Graphic Design by Georgia Humphreys
Introduction by Santara Studios
Produced and Edited by David Lipman
-
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) Olavās Method for Testing and Vetting new Technology
(11:34) How would Olav Characterise the Groupās 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) Olavās Initial Work with Kristian and Gustav
(31:08) Olavās Observations in other High Performane Environments
(32:19) The Review Process with Athletes
(36:01) Maintaining a Growth Mindset and High Work Ethic
VO2Master
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Plasmaide
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Graphic Design by Georgia Humphreys
Introduction by Santara Studios
Produced and Edited by David Lipman
-
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 canāt 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
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Maurten
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Find Maurten at:
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Graphic Design by Georgia Humphreys
Introduction by Santara Studios
Produced and Edited by David Lipman
-
In this episode of the Norwegian Method Podcast David and Olav cover running and the run leg of triathlon. They touch on training and injury risks with run training, run volume and longest runs in preparation for an Ironman. They also touch on use of "super shoes" in training.
(00:00) Introduction
(00:58) Does the Nature of Running Mean Prescription is Different Compared to Swimming & Cycling?
(03:04) The Biggest Injury Risk in Running
(04:50) Should there be a Lower Threshold to Skip Runs in an Age Grouper or is Appropriate Planning the Key?
(09:37) How to use Running Drills
(25:10) Whatās the Longest Run that an Age Grouper Should do in Preparation for an Ironman?
(31:44) Two Dimensional Model for RPE
(38:54) In general is it Better to Intensify or Extensify run Training?
(40:33) How Much Time Should be Spent in vs out of Super shoes in Training?
(46:40) More Acute vs More Chronic Impacts of Super shoes
VO2Master
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Find VO2Master at:
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Maurten
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
-
Episode 6 sees Olav and David discuss the bike leg of triathlon and applications of the Olav's approach to cycling. They discuss the unique nature of the bike leg as part of the triathlon, errors made with respect to aero position and gear selection and the nature of volume in cycling.
(00:00) Introduction
(00:46) Is There Merit in a Swim-Bike Brick Session?
(04:25) How Much Cycling Should be Stand Alone vs as Part of a Brick Session?
(10:00) How to be Better at Running off the Bike?
(13:04) How Much Bike Volume is Sufficient for Maintenance vs Development?
(17:55) Where does Olavās System Differ to More Traditional Approaches to Bike Coaching in Triathlon?
(23:58) The Impact of Tyres and Marginal Gains
(25:30) Helmet Selection and the Trap of Using Wind Tunnel Aerodynamics when Considering Ironman Helmets
(32:18) How Much Time Should be Spent in TT Bars for an Ironman?
(44:56) Optimising and Testing Aero position
VO2Master
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Maurten
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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Plasmaide
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Graphic Design by Georgia Humphreys
Introduction by Santara Studios
Produced and Edited by David Lipman
-
This episode continues the application of the Norwegian Method to triathlon, specifically the swim leg. David and Olav discuss swimming drills, rep lengths, wetsuit selection and more.
(00:00) Introduction
(01:15) Where Can Age Groupers and Elites Gain Most in the Swim?
(06:30) Breaking up Swimming into Shorter Reps Rather than Longer Sets?
(09:05) Drills in swimming
(16:29) Long Repetitions vs Short Repsetitions for Specificity
(26:54) Open Water vs Pool Swimming
(31:09) How Much More Swimming Should Someone with a Really Poor Swim Leg do?
(42:16) How To Choose a Wetsuit ?
VO2Master
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Find VO2Master at:
ā www.vo2master.comā
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Maurten
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Plasmaide
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Graphic Design by Georgia Humphreys
Introduction by Santara Studios
Produced and Edited by David Lipman
-
This week's episode is a deep dive into training, David and Olav go into the details of the training process. This follows on from the fundamentals of the Norwegian system, planning and racing.
(00:00) Introduction
(00:51) How Should you Apportion Training Time?
(03:50) How Should an Age Groupers with Balanced Disciplines of the Triathlon Apportion Training Volume in a Week?
(09:57) How do you Decide Whether to Work on Your Strengths or Weaknesses?
(17:50) Volume is Multidimensional
(21:25) Power Law
(24:18) How do you Apportion Intensity and Volume Between Disciplines?
(26:00) The Problem with Training Zones
(28:33) Pyramidal vs Polarized Models
(33:15) Differences Between Professionals and Age Groupers in Training Intensity Distribution
(33:51) Double Threshold Training
(36:14) Distributing Volume and Intensity in a Week
(46:12) How to Adjust Training When not Recovering
(50:05) RPE and lack of a second dimension in it
(61:46) Intensity Control
(65:40) Intensity Control in Swimming
(68:55) Key, Development and Maintenance Sessions
(82:54) How do we Build a Microcycle?
VO2Master
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Maurten
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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Plasmaide
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@plasmaide on Instagram, Plasmaide on LinkedIn and Facebook
Graphic Design by Georgia Humphreys
Introduction by Santara Studios
Produced and Edited by David Lipman
-
Olav and David discuss racing in episode 3. This episode continues to build on concepts of episodes 1 and 2, explaining aspects of racing from taper, to travel course prep and race pace.
(00:00) Introduction
(01:00) Choosing Optimal Race Frequency
(01:59) Setting Expectations in Racing and Mindset in Racing
(04:00) Learning from Racing and Race Analysis
(07:26) Racing as a Means of Improving
(08:29) Peaking Frequency and Factors that Influence it
(12:32) Tapering
(21:40) Improving Your Taper
(25:58) How to Build a Taper
(28:04) Race Pace
(29:48) Taper for an Age Grouper
(34:58) Specific Course Prep
(38:00) When Should you Ideally Travel to a Race
(43:17) Getting onto Timezone and Jet Lag
We know that some of the concepts covered here may be a little confusing so please do send through any questions you have to @santaratech on instagram, via email to ā [email protected]ā or use the Q&A feature on spotify if thatās where you are listening.
Thanks to the sponsors of the Norwegian Method Podcast:
VO2Master
To benefit from our unique offer for a Free Assessment Kit with the purchase of an Analyzer Kit from VO2 Master, head to ā www.vo2master.comā and enter code: "OLAVMETHOD" during checkout (Available for Online Orders Only). Discount valid from January 4, 2024 ā March 31, 2024 only.
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ā ā ā
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Plasmaide
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Find Plasmaide at:
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Graphic Design by Georgia Humphreys
Introduction by Santara Studios
Produced and Edited by David Lipman
-
In episode 2 of the Norwegian Method Podcast, Olav and David discuss the all aspects of planning in a season. This episode follows on from the fundamentals discussed in episode 1 and will serve as a primer for the upcoming episodes on training and racing.
(00:00) Introduction
(01:07) Testing
(02:12) Bridging the Performance Gap
(02:57) Periodisation
(04:20) Testing for an Age Grouper
(06:03) Limitations of Lab Testing
(11:29) Testing without a Metabolic Lab
(14:07) Olavās Approach to Metabolic Testing
(16:20) How Mettabolic Testing in Lab plays out in the Field
(19:27) Calibrating Technology with Feel
(20:14) Building a Season from Testing Data
(22:00) Understanding your Profile as an Athlete
(24:25) MLSS and Time to Exhaustion, their Importance & Relationshup
(25:37) āPutting a Dentā in the Power or Velocity Profile
(27:58) Planning and Training with a Flat Profile
(31:57) How Often Should Athlete Retest Their Profiles?
(42:33) How Does Testing Frequency Impact Programming?
(44:29) Programming and Staleness, Avoiding Mistakes in your Profile too Far from Race Day
(49:45) How Long Should Training Blocks be?
(54:15) Timeline for Improvement of 2hr Power vs 5min Power
(59:54) Importance of Not Training to Exhaustion
(63:24) Prioritisation in Training
(64:14) Motivation in Training
(68:37) What Factors Impact Microcycle Length
(74:38) The Power Law
(88:37) The Importance of Thinking About the Future
We know that some of the concepts covered here may be a little confusing so please do send through any questions you have to @santaratech on instagram, via email to ā [email protected]ā or use the Q&A feature on spotify if thatās where you are listening.
Thanks to the sponsors of the Norwegian Method Podcast:
VO2Master
To benefit from our unique offer for a Free Assessment Kit with the purchase of an Analyzer Kit from VO2 Master, head to ā www.vo2master.comā and enter code: "OLAVMETHOD" during checkout (Available for Online Orders Only). Discount valid from January 4, 2024 ā March 31, 2024 only.
Find VO2Master at:
Website - ā ā www.vo2master.comā ā
Instagram - ā ā @vo2masterā ā
Facebook - ā vo2masterā ā
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ā ā ā
Maurten
To benefit from the one-time 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 "TheNorweiganMethod2" at the checkout. Discount valid from 18th Jan 2024-25th Jan 2024 only.
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Graphic Design by Georgia Humphreys
Introduction by Santara Studios
Produced and Edited by David Lipman
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In this episode David and Olav discuss and explain the fundamentals of the system Olav uses. This will serve as the basis on which further episodes can be understood.
(00:00) Introduction
(01:00) Reverse Engineering
(03:36) Norwegian Model Sub Metrics
(04:50) Norwegian Model Performance Metrics
(06:52) Where do traditional metrics and markers of endurance fit into the Norwegian Method Performance Model?
(07:58) Athlete differences and āthresholdā and weaknesses if the āthreshold modelā
(11:17) Zonal compression and tradeoffs in physiology
(12:11) What is efficiency?
(14:03) What is driving changes in effiiency and sub metrics of the Norwegian System Performance Model
(18:20) Durability, Capacity and adding a dimension to one dimensional metrics like VO2max
(19:16) Problems with extrapolating FTP in the context of Capacity and Durability
(23:24) Training trade offs and relationship to testing
(28:49) Sub-metrics and using the performance model
(34:25) Decision making using the performance model
(37:37) The Norwegian model and use fo sensors and technology
(39:42) Olav and coaches using the performance model for himself as a coach
(45:18) The impact of the team, motivation and psychology on an environment
We know that some of the concepts covered here may be a little confusing so please do send through any questions you have to @santaratech on instagram, via email to [email protected] or use the Q&A feature on spotify if thatās where you are listening.
Thanks to the sponsors of the Norwegian Method Podcast:
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 ā March 31, 2024 only.
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ā
Maurten
To benefit from the one-time 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 "TheNorweiganMethod1" at the checkout. Discount valid from 11th Jan 2024-18th Jan 2024 only.
Find Maurten at:
Website - ā www.maurten.comā
Instagram - @maurten_official
YouTube - ā Maurten Official - YouTubeā
Plasmaide
To try Plasmaide go to the Plasmaide website and use code NMP25 for a 25% discount on Plasmaide products.
Find Plasmaide at:
Website: ā www.plasmaide.co.ukā and ā www.plasmaide.com.auā
Instagram - @plasmaide
LinkedIn - Plasmaide
Facebook - Plasmaide
Graphic Design by Georgia Humphreys
Introduction by Santara Studios
Produced and Edited by David Lipman
-
Welcome to the Norwegian Method Podcast!
Make sure you subscribe to receive the latest episodes as they are released, and make sure you share any questions with us.
Send through any questions you have to @santaratech on instagram, via email to [email protected] or use the Q&A feature on spotify if thatās where you are listening.
Find Santara Technology at:
Website: https://www.santaratech.com/
Instagram: @santaratechnology
Youtube: santaratechnology
Thanks to the sponsors of the Norwegian Method Podcast:
VO2Master
Find VO2Master at:
Website - ā www.vo2master.comā
Instagram - ā @vo2masterā
Facebook - vo2masterā
Twitter/X - @vo2master
YouTube - vo2master
LinkedIn - vo2-master
ā
Maurten
Find Maurten at:
Website - ā www.maurten.comā
Instagram - @maurten_official
YouTube - ā Maurten Official - YouTubeā
Plasmaide
Find Plasmaide at:
Website: ā www.plasmaide.co.ukā and ā www.plasmaide.com.auā
Instagram - @plasmaide
LinkedIn - Plasmaide
Facebook - Plasmaide
Introduction by Santara Studios
Produced and Edited by David Lipman
