126. Norwegian Training Breakdown! The Approach Taking Over the Endurance World
Nov 1, 2022
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Explore the cutting-edge Norwegian training approach in endurance sports, focusing on threshold training, easy days, and controlled intervals. Learn about lactate monitoring, muscle fiber optimization, and double threshold workout days. Delve into the role of genetics, performance enhancements, and nutrition in athletic training.
Balancing intensity and aerobic volume optimizes performance in Norwegian training.
Muscle fiber typology influences adaptations to training intensity over time.
Norwegian training prioritizes sustainable threshold intervals for long-term improvements.
Proper fueling and nutrition are essential for supporting endurance performance and adaptation processes.
Deep dives
Principle 1: Intensity Control with Lactate Monitoring
Norwegian training emphasizes the control of intensity through lactate monitoring, focusing on easier threshold training. By balancing intensity with aerobic volume, athletes can optimize performance at various distances. Lactate production and how it affects the body's energy systems are key components, with levels around 3.0 millimoles being ideal. Intensity-controlled intervals are complemented by high weekly training volumes, promoting injury prevention and overall system benefits.
Muscle Fiber Typology and Long-Term Adaptations
Muscle fiber typology plays a crucial role in long-term adaptations to training. The concept of changing fast-twitch muscle fibers to act more like intermediate fibers and vice versa influences how the body responds to different intensities. Understanding these changes over time aids in optimizing muscle recruitment and energy utilization. While the specifics may vary, focusing on consistent adherence to the training principles can lead to significant long-term improvements.
Consistency Over Speed: Interval Training Approach
Focusing on consistent intervals over speed is a foundational principle in Norwegian training. Athletes are encouraged to prioritize sustainable threshold intervals rather than pushing for faster times. Balancing lactate levels and aerobic thresholds is key, with the emphasis on gradual rise in lactate during workouts. Methods like easing into efforts and finishing faster on intervals help athletes maintain optimal performance and prevent overexertion.
Applying Norwegian Principles Without Lactate Monitoring
While lactate monitoring is essential for precise application of Norwegian training, athletes can still benefit from the principles without frequent finger pricking. Remote coaching can emphasize cues like perceived exertion, controlled breathing, and muscle sensations to guide intensity levels. Strategies include gradually increasing effort levels, shorter relaxed intervals followed by faster finishes, and structured interval sessions to enhance speed and endurance.
Principles of Norweigan Training Model
The Norwegian training model emphasizes an 80% focus on aerobic volume, with a significant portion dedicated to easy running. Additionally, incorporating speed development through controlled intervals is prioritized to enhance running economy and aerobic system utilization. Athletes are advised to aim for max output at least twice a week and emphasize critical velocity efforts to build sustainable progress over multiple cycles.
Benefits of Double Threshold Workouts
Double threshold workouts, where lactate measurements and weekly training volumes are carefully managed, offer significant benefits when executed properly. These workouts can involve controlled intervals to control lactate buildup and avoid excessive muscular fatigue. Strategic planning and a gradual approach to incorporating double workouts with focus on volume and effort control can enhance an athlete's endurance development.
Fueling Performance and Longevity
Ensuring proper fueling with a 'frozen pizza mentality' and focusing on nutrition to support training is highlighted as crucial for long-term endurance performance. The importance of sufficient caloric intake to fuel strenuous workouts while maintaining overall health and facilitating adaptation processes is emphasized. Champions are made not only through rigorous training but also by prioritizing nutritional intake and recovery, highlighting the significance of proper fueling strategies.
This episode explores the science and theory behind one of the most exciting training approaches in the world! Some athletes from Norway are using variations of intensity-controlled threshold training, double-workouts, and focused specific work to great success on the international stage. While the specifics of the Norwegian approach to endurance training may not apply to everyone, the principles are incredibly important to all endurance performance. Keep easy days easy (mostly). Develop speed, but don’t excessively train anaerobic processes that can detract from aerobic development. Controlled intervals are often more effective for aerobic development, and you shouldn’t be racing workouts.
And as for double workouts, lactate measurements, and massive weekly training volumes? Well, your experiences may vary. But it’s exciting as heck to explore the next frontiers in training theory. In this "Science Corner" episode, let's explore that frontier together.
Also, guess what? We had a baby! Leo Roche was born on Friday, October 25. Mom and baby are healthy and sexy! Thank you for being on this journey with us. We love you all! WOOHOO!
Love Each Other. LEO.
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