Coach of The Norwegian Train: Olav Aleksander Bu On The Science of Elite Performance
Jan 12, 2023
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Olav Aleksander Bu, a sports scientist and elite coach, shares insights into training methods behind Norway's triathlon champions, including Olympians Kristian Blummenfelt and Gustav Iden. He discusses the marriage of advanced technology and human connection in coaching, emphasizing the importance of cultural dynamics and mentorship. The conversation delves into the complexities of lactate measurement, energy efficiency, and the significance of nutrition for performance, alongside practical strategies for maximizing endurance training.
The Norwegian training approach emphasizes specificity and adapting workouts based on the demands of the race distance.
Practical measurement techniques are used to gain insights into an athlete's capabilities at different intensities, moving away from traditional zone-based training.
Low-intensity work is recognized as important for enhancing performance and building aerobic capacity for endurance events.
Managing the perception of intensity and striking a balance between volume and demands are crucial for optimal training and avoiding fatigue.
Deep dives
Training with Specificity and Demands
The approach focuses on training with specificity, understanding the demands of the race distance, and adapting workouts accordingly. The capacity for endurance athletes to approximate the demands of longer distances during training is emphasized.
Understanding Intensity Allocation
Rather than relying on traditional zone-based training, the approach is more demand-driven. It emphasizes the importance of practical approaches and measurement techniques that offer specific insights into an athlete's capabilities at different intensities.
Importance of Low-Intensity Work
Contrary to the notion of junk miles, the training approach recognizes the importance of low-intensity work for enhancing performance. It emphasizes that these sessions play a significant role in building the necessary aerobic capacity for endurance events.
Managing Perception of Intensity
Perception of intensity can vary among athletes, and it is crucial to manage it effectively for optimal training. For example, some athletes like Christian may naturally push harder on easy days, requiring adjustments to ensure the proper training stimulus is achieved.
The Importance of Volume for Performance
The podcast highlights the significance of volume in athletic performance. By analyzing data from marathoners, it is observed that those who run faster have consistently put in higher training volumes. However, it is important to strike a balance between volume and its demands. Excessive volume without considering the body's energy requirements can lead to fatigue and hamper development. The intensity of training also needs to be carefully managed to avoid negative impacts on key sessions.
The Role of Velocity in Performance
The podcast emphasizes the role of velocity in determining success in athletic endeavors. While power output is often considered important, it is ultimately the ability to achieve higher velocities that leads to better performance. Factors like biomechanics and efficiency play a crucial role in translating power into velocity. Understanding the relationship between power, speed, and efficiency can help athletes optimize their training.
Exploring Lactate and Energy Expenditure
The podcast introduces lactate as a third layer in understanding performance. Lactate levels and energy expenditure are influenced by various factors such as blood volume, oxygen uptake, heat, and efficiency. Monitoring and analyzing lactate levels can provide insights into metabolic efficiency and energy utilization. By understanding these complex dynamics, athletes and coaches can make informed adjustments to training and nutrition to optimize performance.
The co-founder of the companies Santara tech and Entalpi, Olav is a sports scientist and elite coach who helped to devise a protocol of testing and performance optimization, grounded in the scientific method, that is achieving undisputable real-world results as evidenced by the Olympic gold medals and championship victories of Kristian Blummenfelt and Gustav Iden.
I had the honor to sit down with the Norwegian triathlon world champs Kristian and Gustav a few months ago. And while they earnestly answered every question I asked, I was still left wondering: what exactly is going on in Norway to produce such towering figures in the world of swim-bike-run?
Here today, with the answers and practical training protocols, is the coach of The Norwegian Train himself.
