The Norwegian Method Podcast

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 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: ⁠⁠⁠⁠www.vo2master.com⁠⁠⁠⁠ On ⁠⁠⁠⁠Instagram⁠⁠⁠⁠, ⁠⁠⁠⁠Facebook⁠⁠⁠⁠, ⁠⁠⁠⁠Twitter/X⁠⁠⁠⁠ and ⁠⁠⁠⁠YouTube⁠⁠⁠⁠ all @VO2master On ⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠ @ vo2-master 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. Find Maurten at: Website - ⁠⁠⁠⁠www.maurten.com⁠⁠⁠⁠ Instagram - @maurten_official YouTube - ⁠⁠⁠⁠Maurten Official - YouTube⁠⁠⁠⁠ Plasmaide To try Plasmaide go to the Plasmaide website and use code NMP25 for a 25% discount on Plasmaide products. Find plasmaide at:  ⁠⁠⁠⁠www.plasmaide.co.uk⁠⁠⁠⁠ and ⁠⁠⁠⁠www.plasmaide.com.au⁠⁠⁠⁠  @plasmaide on Instagram, Plasmaide on LinkedIn and Facebook Graphic Design by Georgia Humphreys Introduction by Santara Studios Produced and Edited by David Lipman

Topics covered in the podcast include technology for age groupers, underutilized tech tools, common mistakes in tech usage, building team culture, high performing cultures, creating a new high performance environment, review process with athletes, and maintaining a growth mindset.

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: OLAVMETHOD during checkout (Available for Online Orders Only). Discount valid from January 4, 2024 – March 31, 2024 only.  Find VO2Master at: ⁠⁠⁠⁠www.vo2master.com⁠⁠⁠⁠ On ⁠⁠⁠⁠Instagram⁠⁠⁠⁠, ⁠⁠⁠⁠Facebook⁠⁠⁠⁠, ⁠⁠⁠⁠Twitter/X⁠⁠⁠⁠ and ⁠⁠⁠⁠YouTube⁠⁠⁠⁠ all @VO2master On ⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠ @ vo2-master 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. Find Maurten at: Website - ⁠⁠⁠⁠www.maurten.com⁠⁠⁠⁠ Instagram - @maurten_official YouTube - ⁠⁠⁠⁠Maurten Official - YouTube⁠⁠⁠⁠ Plasmaide To try Plasmaide go to the Plasmaide website and use code NMP25 for a 25% discount on Plasmaide products. Find plasmaide at:  ⁠⁠⁠⁠www.plasmaide.co.uk⁠⁠⁠⁠ and ⁠⁠⁠⁠www.plasmaide.com.au⁠⁠⁠⁠  @plasmaide on Instagram, Plasmaide on LinkedIn and Facebook 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) What’s 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 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: ⁠⁠⁠www.vo2master.com⁠⁠⁠ On ⁠⁠⁠Instagram⁠⁠⁠, ⁠⁠⁠Facebook⁠⁠⁠, ⁠⁠⁠Twitter/X⁠⁠⁠ and ⁠⁠⁠YouTube⁠⁠⁠ all @VO2master On ⁠⁠⁠LinkedIn⁠⁠⁠ @ vo2-master 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. Find Maurten at: Website - ⁠⁠⁠www.maurten.com⁠⁠⁠ Instagram - @maurten_official YouTube - ⁠⁠⁠Maurten Official - YouTube⁠⁠⁠ Plasmaide To try Plasmaide go to the Plasmaide website and use code NMP25 for a 25% discount on Plasmaide products. Find plasmaide at:  ⁠⁠⁠www.plasmaide.co.uk⁠⁠⁠ and ⁠⁠⁠www.plasmaide.com.au⁠⁠⁠  @plasmaide on Instagram, Plasmaide on LinkedIn and Facebook Graphic Design by Georgia Humphreys Introduction by Santara Studios Produced and Edited by David Lipman

Olav Aleksander Bu, a Peak Human Performance Developer and coach to triathletes Christian Blumenfeldt and Gustav Iden, delves into strategies for optimizing cycling within triathlon training. He highlights the importance of swim-bike brick sessions for enhancing transitions and maintaining targeted power. The discussion covers the impact of gear selection and aerodynamics, emphasizing optimizing helmet choice and aero positions for better race performance. Olav also shares insights on balancing training volume and intensity to improve overall cycling efficiency.

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 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: ⁠www.vo2master.com⁠ On ⁠Instagram⁠, ⁠Facebook⁠, ⁠Twitter/X⁠ and ⁠YouTube⁠ all @VO2master On ⁠LinkedIn⁠ @ vo2-master 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. Find Maurten at: Website - ⁠www.maurten.com⁠ Instagram - @maurten_official YouTube - ⁠Maurten Official - YouTube⁠ Plasmaide To try Plasmaide go to the Plasmaide website and use code NMP25 for a 25% discount on Plasmaide products. Find plasmaide at:  ⁠www.plasmaide.co.uk⁠ and ⁠www.plasmaide.com.au⁠  @plasmaide on Instagram, Plasmaide on LinkedIn and Facebook Graphic Design by Georgia Humphreys Introduction by Santara Studios Produced and Edited by David Lipman

Explore the training nuances in triathlons, from apportioning time effectively to balancing strength and weaknesses. Dive into training intensity models, optimizing performance sustainability, and efficiency. Learn about decision-making empowerment, intensity control, and monitoring metrics for multi-sport training. Discover the importance of balancing key and development sessions for long-term success.

In this podcast, Olav and David dive deep into aspects of racing, from setting expectations and mindset to race analysis and improving through racing. They discuss topics like tapering, race pace, specific course prep, and the ideal timing for travel to a race. Listeners can also benefit from exclusive offers from the sponsors VO2Master and Maurten for performance enhancement.

Topics discussed include testing methodologies, metabolic testing in lab vs field, calibrating technology with feel, building a season from data, MLSS importance, planning and training with a flat profile, retesting frequency impact, programming staleness, training block length, 2hr power vs 5min power improvement, and the power law.

The podcast discusses the fundamentals and components of the Norwegian Method, including reverse engineering, sub metrics, performance metrics, efficiency, durability, and capacity. They also explore the importance of testing, decision making, and the use of sensors and technology in the Norwegian model. The impact of the team, motivation, and psychology on performance is also discussed.