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

Racing

A podcast presented by Santara Technology, featuring Olav Aleksander Bu and hosted by Dr David Lipman discussing the Norwegian method in depth as it pertains to age group triathletes seeking to qualify or already qualified for the world championships.

Sports

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


Kristian Blummenfelt - Success, Legacy and Triathlon in general

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

Your Questions Answered

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

Norwegian Method Technology & Culture

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

Nutrition and the Norwegian Method

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

Racing

Download our free app to listen on your phone