The Norwegian Method Podcast

The guys join David to discuss aspects of professional life like content and social media. They then discuss aspects of triathlon like races on their bucket list, the Ironman world championships location, other triathletes they are fans of. Finally they touch on some difficult situations like their relationship with the Norwegian federation & the Colin Chartier situation.  (00:00) Introduction (01:46) How Hard is Balancing Content and Training Requirements? (05:05) How do the Boys Think about doing their own Social Media? (06:38) Visitors to the Training Camp (07:27) What do the boys think is the Other’s Most Annoying Habbit?  (09:15) How is the Contrast in Interests Between the Boys? (13:04) Any Races/Courses the Boys are Excited by? (15:10 How do the Boys see the Triathlon Landscape Changing with the PTO’s T100 and Ironman Pro series?  (17:01) Will the World Championships Location Change Relative Strength of Fields for the T100 and World Championships?  (19:25) Should there be Fewer but Bigger Races? (20:55) Should the Ironman World Championships move Around Beyond Kona and Nice? (24:04) Advice for Junior Triathletes (25:48) Would the Boys Change Anything in the Journeys to this Point?  (27:16) Motivation, Desperation and Ego (28:27) Advice to Age Groupers? (30:11) Jokes about Olav (33:29) How do the Boys Feel about their Relationship with the Norwegian Triathlon Federation? (37:05) How Hard was the Colin Chartier Situation given the Boys’ Relationship with Mikal? (40:47) Which Triathletes are the Boys Fans of?  Join the Santara Tech Clubhouse for exclusive events, content and partner deals. 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 “TNMSeason2” at the checkout(Valid until 9/30/2024. The code is applicable on all products except Maurten Bicarb System). Website - www.maurten.com Instagram - @maurten_official YouTube - Maurten Official - YouTube   Plasmaide Experience the benefits of PLASMAIDE for yourself, use the code “TRI20” online to get 20% off your next purchase Website - https://plasmaide.co.uk/ Instagram - @plasmaide YouTube - @plasmaide   VO2Master Website – https://vo2master.com/ Instagram - @VO2Master YouTube - @VO2Master   Graphic Design by Georgia Humphreys Video by Roj Ferman Introduction by Santara Studios Produced and Edited by David Lipman

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? (38:17) Do the Boys Think about Helping Each Other in Training?  (40:07) Enjoyment in Training (41:17) How do the Boys keep the Environment Light Hearted   Join the Santara Tech Clubhouse for exclusive events, content and partner deals. 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 “TNMSeason2” at the checkout (Valid until 9/30/2024. The code is applicable on all products except Maurten Bicarb System). Website - www.maurten.com Instagram - @maurten_official YouTube - Maurten Official - YouTube   Plasmaide Experience the benefits of PLASMAIDE for yourself, use the code “TRI20” online to get 20% off your next purchase Website - https://plasmaide.co.uk/ Instagram - @plasmaide YouTube - @plasmaide   VO2Master Website – https://vo2master.com/ Instagram - @VO2Master YouTube - @VO2Master   Graphic Design by Georgia Humphreys Video by Roj Ferman Introduction by Santara Studios Produced and Edited by David Lipman

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? (34:08) Who Trains with Kristian in Bergen? (35:33) Why Does Kristian Invite Younger Triathletes to Train with him?  (37:18) Training with Headphones in During Training (37:50) What is Kristian’s Testing Like? (40:12) Learnings from Testing (42:48) Does Kristian Enjoy Tinkering with Training? (45:14) What are Kristian’s Thoughts Around how the Olympics will go?  (51:30) Kristian’s Thoughts on the Potential of the Swim Being Cancelled (52:20) Would Kristian Prefer the Event Moved or Have no Swim? (53:20) Water Quality Concerns and Swim Familiarity Utilisation for Pros  (54:24) Impacts of Course Changes on Dynamics of the Race Join the Santara Tech Clubhouse for exclusive events, content and partner deals. 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 “TNMSeason2” at the checkout (Valid until 9/30/2024. The code is applicable on all products except Maurten Bicarb System). Website - www.maurten.com Instagram - @maurten_official YouTube - Maurten Official - YouTube   Plasmaide Experience the benefits of PLASMAIDE for yourself, use the code “TRI20” online to get 20% off your next purchase Website - https://plasmaide.co.uk/ Instagram - @plasmaide YouTube - @plasmaide   VO2Master Website – https://vo2master.com/ Instagram - @VO2Master YouTube - @VO2Master   Graphic Design by Georgia Humphreys Video by Roj Ferman Introduction by Santara Studios Produced and Edited by David Lipman

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? (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) What’s next for Kristian?   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 “TNMSeason2” at the checkout (Valid until 9/30/2024. The code is applicable on all products except Maurten Bicarb System). Website - www.maurten.com Instagram - @maurten_official YouTube - Maurten Official - YouTube   Plasmaide Experience the benefits of PLASMAIDE for yourself, use the code “TRI20” online to get 20% off your next purchase Website - https://plasmaide.co.uk/ Instagram - @plasmaide YouTube - @plasmaide   VO2Master Website – https://vo2master.com/ Instagram - @VO2Master YouTube - @VO2Master   Graphic Design by Georgia Humphreys Video by Roj Ferman Introduction by Santara Studios Produced and Edited by David Lipman

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? (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 Kristian’s 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 he’s always under pressure to win and does he think that’s 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 “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 Website - https://plasmaide.co.uk/ Instagram - @plasmaide YouTube - @plasmaide   VO2Master Website – https://vo2master.com/ Instagram - @VO2Master YouTube - @VO2Master   Graphic Design by Georgia Humphreys Video by Roj Ferman Introduction by Santara Studios Produced and Edited by David Lipman

Episode 8 sees Gustav talking training. He and David cover modification around training for Gustav’s achilles, training volumes and progression, shoe choice and the mental approach to training. They also discuss 2022 Kona’s tactics, nutrition and the race itself.  (00:00) Introduction  (02:30) How did Gustav Modify Training Around his Achilles issues? (04:01) What was the Load Reduction for Gustav During his Training Modification? (05:24) How was it to deal with the Uncertainty of Injury Progress? (07:40) How did Gustav Track Progression of his Achilles? (10:31) What did Gustav do to help his Achilles? (11:38) How is Gustav’s Current Training Volume and How are Things Progressing?  (15:34) What was Gustav’s Volume prior to Winning Kona? (18:17) What does a Post-Race Debrief Look Like for Gustav? (20:21) What was Gustav’s Carbohydrate Intake at Kona? (22:50) How is Gustav Progressing Towards Kona 2024? (24:11) How Does Gustav Feel About Kona 2024, Pressure and Competitors? (26:06) How Does Gustav Choose Races?  (27:49) How did Gustav Decide not to Race PTO in 2024?  (29:21) Would Gustav Race the 70.3 World Championships if he Qualified?  (31:16) Is Gustav Excited for Getting to Race in Nice? (33:32) Who is Gustav Excited to Race Against? (34:54) Deciding to let Sam Laidlow go on the Bike at Kona (35:47) Talking Through the Run at Kona? (38:57) How Much Time Is Gustav Spending in Supershoes? (41:22) How does Gustav Pace his Running Sessions with Different Shoes?  (41:35) How Many Lactate Samples has Gustav had in his Life?  (43:53) How does Gustav Approach Training from a Mental Standpoint?  (46:06) Intentionality and Goal of the Session  (48:06) How is Gustav’s Swim Developing?  (50:46) How does Gustav Adapt to Altitude Compared to Kristian?  Join the Santara Tech Clubhouse for exclusive events, content and partner deals. 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 “TNMSeason2” at the checkout(Valid until 9/30/2024. The code is applicable on all products except Maurten Bicarb System). Website - www.maurten.com Instagram - @maurten_official YouTube - Maurten Official - YouTube   Plasmaide Experience the benefits of PLASMAIDE for yourself, use the code “TRI20” online to get 20% off your next purchase Website - https://plasmaide.co.uk/ Instagram - @plasmaide YouTube - @plasmaide   VO2Master Website – https://vo2master.com/ Instagram - @VO2Master YouTube - @VO2Master   Graphic Design by Georgia Humphreys Video by Roj Ferman Introduction by Santara Studios Produced and Edited by David Lipman

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

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: ⁠⁠⁠⁠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

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

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 Olav’s 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 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

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

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 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 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 ⁠info@santaragroup.com⁠ or use the Q&A feature on spotify if that’s 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 – March 31, 2024 only. Find VO2Master at: Website - ⁠⁠www.vo2master.com⁠⁠ Instagram - ⁠⁠@vo2master⁠⁠ Facebook - ⁠vo2master⁠⁠ Twitter/X - ⁠@vo2master⁠ YouTube - ⁠vo2master⁠ LinkedIn - ⁠vo2-master⁠ ⁠⁠⁠ 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 "TheNorweiganMethod3" at the checkout. Discount valid from 25h Jan 2024-1st Feb 2024 only. 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:  Website: ⁠⁠www.plasmaide.co.uk⁠⁠ and⁠ ⁠www.plasmaide.com.au⁠⁠  Instagram - ⁠@plasmaide⁠ LinkedIn - ⁠Plasmaide⁠ Facebook - ⁠Plasmaide⁠ 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) Olav’s 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) “Putting a Dent” 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 ⁠info@santaragroup.com⁠ or use the Q&A feature on spotify if that’s 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 – March 31, 2024 only. Find VO2Master at: Website - ⁠⁠www.vo2master.com⁠⁠ Instagram - ⁠⁠@vo2master⁠⁠ Facebook - ⁠vo2master⁠⁠ Twitter/X - ⁠@vo2master⁠ YouTube - ⁠vo2master⁠ LinkedIn - ⁠vo2-master⁠ ⁠⁠⁠ 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. 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:  Website: ⁠⁠www.plasmaide.co.uk⁠⁠ and⁠ ⁠www.plasmaide.com.au⁠⁠  Instagram - ⁠@plasmaide⁠ LinkedIn - ⁠Plasmaide⁠ Facebook - ⁠Plasmaide⁠ Graphic Design by Georgia Humphreys Introduction by Santara Studios Produced and Edited by David Lipman