JEANETTE: These days are putting our mental strength to the test. We need some motivation and inspiration. Today’s guest might be able to help with that.

Through 25 years at the top of his sport, the “King of Biathlon” has impressed the world with his abilities to handle challenges and pressure. Ole Einar Bjørndalen won 13 medals in the Olympics, 45 medals in World Championships, and had 95 individual World Cup wins before he retired a couple of years ago.

One incident in particular at the very start of his career set a standard.

OLE EINAR: That was quite many years ago. It was in 1998 in Japan, in Nagano. I was very well-prepared for this competition. It was a 10 kilometer sprint. The race went really well. Around 2 kilometers before the finish, they cancelled this race because it was too much wind and too much bad weather, so they felt it was not a fair competition.

I was in the lead. I got a message from my staff people. They said I was 15 seconds in front, so that was my first gold medal, I thought. But as you remember, directly before I finished, they cancelled the race.

I got really angry up in the mountain there and smashed my skis and poles on the track, for sure. But then I understood that this race was not finished after a few minutes. I needed to come back to the stadium. So I skied slowly down to the stadium again, and then I saw a lot of media and journalists and I knew exactly what they would ask me about.

I thought, “Why should I speak to them? This race is not finished. I used 4 years for this competition; I don’t want to miss this competition again.” So I went straight forward, didn’t speak with anyone, no media, nothing, because I had no reason because the race was not finished. I would make this race finished before I spoke with anyone.

Then I went into my wax cabin, and in my wax cabin, my waxer was sitting in a corner there and he was more sad than me. He was sitting and crying because he lost also one gold medal. I remember the words I said to him. “I have fantastic skis these days,” and I said, “Thank you for the skis. Make the skis the same tomorrow, because it was really great.”

Then I took the bus down to the hotel. I needed to think about the next day. For sure I was feeling a bit sad, but I went to the hotel, took some food, and then I called my mental coach. This mental coach, Øyvind Hammer, I’d worked with him since two years before. We went through this competition the day before this race, and for sure I had to call him and explain what had happened.

He took the phone and he was a little bit different coach than others, because he was not interested in biathlons. He was more interested in what I am doing. I’m not sure if he was looking at this competition because he had a big business and he worked like hell, so I’m not sure if he looked at this on TV.

His first question was, “How was the race?” I explained it. “Skiing was fantastic. First round was also good. I shot four, and on the last shot I missed one and I put my rifle – but still I went in front because I was fast skier this time. Shot clean standing, so everything was good.” Then I explained they stopped the race.

Then it was quiet a little bit from him, and he said to me, “You’re quite lucky that you have a chance to make this race again, because we had an agreement yesterday” – because he prepared every race an agreement. I prepared on the paper, I wrote everything down what I had to do, and I signed it. When you sign the paper, then you need to hold what you write on the paper.

This time I didn’t hold my prone shooting. I was not on the place. I had the rifle on my back before I shot the last shot, almost. So he said to me, “We’ll do exactly the same preparation for the next race the day after, and you should do a single shot, prone, single shot standing, and don’t leave the stadium before you have done this job because you did not do this job before.”

I did that. I made my best race ever, shoot 10 from 10 and win more than 1 minute. I didn’t speak with anyone, almost, because it was in Japan. I didn’t speak with any media. I was focused on myself. I had the right person around me and not people who were sorry about that happening. That is really a challenge when you make a bad race, because everyone is sorry to you. You don’t need that because you have a chance to wake up again and make the race better than what you have done before.

JEANETTE: But how do you protect yourself from negative energy? Because it’s all around.

OLE EINAR: It’s all around, but you don’t need to meet them. Go around. For sure, you’d be shorter in the dinner, shorter in all – because the main point is the meal. All others, you stay in the room and I go running in the evening, so I don’t see any people. You need to be in your vacuum and think about yourself, especially when there’s a championship like that. Then you’re a little bit shy from people.

JEANETTE: But everybody wants a piece of you. Is it difficult to stay in your bubble?

OLE EINAR: For me, it’s normal. You need to give a lot for the media and people, but you need to give that with that you get energy. If you lose energy – which is really easy to do when you are a good athlete because everyone wants a piece of you – the moment you start to lose energy, you need to stop. Then you need to explain it to people around you, if you have somebody who can help you with that to inform, or you inform them yourself to say that you need time for yourself. I think that is important when you are in a challenging time. If not, there’s only one man who loses, and that is yourself. So you need to take control about your time, your balance in your life.

Competition is to stay focused – everyone stays enough focused on the sport, I think. The problem is they don’t take control of their life. If you don’t have balance in the rest of your life, you have no chance to make a good race.

When I started to work with mental coaches, my colleagues worked 90% with the sport and 10% with the private. I do the opposite. I work 90% with my life and 10% with sport.

JEANETTE: Why did you decide to start with the mental training? Was it normal at that time to do it, or was it something new?

OLE EINAR: Today, it’s totally normal. In 1996, it was definitely not normal. This man, Øyvind Hammer, he doesn’t get any chance to come to our hotel. All coaches don’t like him. He was dressed in a suit and coming with different cars than usual normal people. He had no experience in sport. He thought different, and always when people are different, they feel threatening to people, so they get always afraid. It happened also this time, but he definitely was the most important guy for me to come through, to be World champion the first time and definitely my Olympic gold the first time. When you make it one time, it’s much easier to make it again.

JEANETTE: What was the biggest difference you could notice before you started doing mental training and after?

OLE EINAR: As you’re a professional in your sport, you know plenty enough about the sport. Different what I did, I put everything in a system. When I should think in the right way after each other, because you know plenty about everything. You don’t need to have more information, but you need to make a system. That was a big difference. Plus I fixed my private life.

JEANETTE: Do you do some kind of mental training every day? Or did you do it only before competitions or championships?

OLE EINAR: I did it every day. Sometimes I did a lot, other times I did not so much. But you can definitely be overtrained in that. I did that too. It’s easy to get overtraining mental training because you need to have balance in everything. Physical training, mental training, private life, and then you have a chance to make a good race.

JEANETTE: When it comes to the sport you have been doing, biathlon, it’s much like agility, for example. If you miss the target, you get a penalty. That’s precisely what happens when our dogs knock a bar, for instance. When something like this happens, it’s easy to lose focus, but you are really good at fighting till the end. What were you telling yourself in these situations?

OLE EINAR: First of all, you should never give up. I’m training the Chinese team now, and that is the first rule. Never give up. That is first. Second is the mental stability. You have happiness, you have depression, and you have aggression. Many emotional things can happen with you. If there’s some sport that you’re doing shooting or like with animals, you need to have balance in your life.

If you are more stable yourself, I think your animals or your stuff around you will also be more stable. So you should not go too high and not too low. When you have a good result, you should be a little bit calmer, and when you have a bad result, you should not go to hell, too low. If you have a bad result, my rule is 30 minutes you can be in a bad mood, but after that it doesn’t help anything.

I think it’s also really important to be analytical, not so much emotional. Analytic, how I can fix it, stay positive, and fix it and use energy in the right way.

JEANETTE: Your mental strength also shows in competitions where you are really pushing yourself to the limit of what’s physically possible. How did you use your mind to work through all the pain?

OLE EINAR: It’s quite a long time since I made a really hard competition. If I make competition today, it’s painful, but when I was a professional it was not painful because I train