Olav joins David to discuss a recently published paper where Kristian was the subject. The paper, "Training volume and total energy expenditure of an Olympic and Ironman world champion: approaching the upper limits of human capabilities" looked to examine the upper limits of what energy expenditure humans can sustain long term with some findings that challenge the traditionally accepted upper limits.

(00:00) Introduction

(01:02) Why Did Olav Decide to Publish the Paper? 

(05:40) Why Were Other Athletes Not Included? 

(08:46) Were Observations Similar in Other Athletes?

(09:51) Duration of Observation as the Key Novel Finding in This Study 

(15:27) What is Maximal Sustainable Energy Expenditure?

(20:00) Why is MSEE Important?

(23:17) Challenges with Energy Balance Measurement

(24:35) Different Measures of Energy Expenditure 

(26:35) Altitude as a Modifier of Energy Expenditure Measures

(30:01) How Does Doubly Labelled Water Work? 

(35:33) Metabolic Stimulus vs Output Stimulus 

(38:52) Mismatch Between Intake and Output Measures in the Article

(44:05) Intake vs Absorption 

(51:00) Why Were KB’s Measured Thresholds so Low? 

Link to the Paper the Podcast Focuses on

https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00706.2024? 

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Graphic Design by Georgia Humphreys

Video and Editing by Roj Ferman

Introduction by Santara Studios

Hosted, Produced and Edited by David Lipman

Olav sits down with David to discuss his signing with Uno-X Mobility. They discuss the why, how and what excites Olav about it as well as discussing what the role will entail and how things will look day to day for Olav. 

(00:00) Introduction

(00:47) When is Olav’s Start Date?

(01:17) What Does the First 90 Days Look Like for Olav?

(03:12) What Are the Initial Changes to be Made? 

(07:00) Mentoring Coaches

(09:57) How Do You Gain Trust? 

(17:31) How Did the Role Come About? 

(20:39) What Does the Role Entail? 

(23:36) What Does Success Look Like? 

(29:00) What Excites Olav Most About the Role? 

(30:20) Why Did Olav Take the Role? 

(34:14) Why Did Olav Take the Role Now? 

(45:20) Will Olav be Spending as Much Time with Kristian & Gustav? 

(46:20) What Will Olav Take From Triathlon to Cycling? 

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Graphic Design by Georgia Humphreys

Video and Editing by Roj Ferman

Introduction by Santara Studios

Hosted, Produced and Edited by David Lipman

Gustav and Kristian join David to discuss their efforts at Kona and reflections from the day. They talk about the aura of the island, recombining the men’s and women’s race, race ranger and more. They go on to discuss their recovery and 2025 plans. 

(00:00) Introduction

(00:31) How are the Boys Feeling? 

(01:18) How are the Boys Recovering? 

(02:28) Why is Kristian Moving? 

(03:01) Why did Kristian Not Run the NYC Marathon? 

(04:46) How did Gustav’s Day Go? 

(08:59) How did Kristian’s Day Go? 

(12:46) Why did Kristian Finish the Race Instead of DNF’ing?

(14:45) Thoughts About Kona and its Aura? 

(17:25) Is There Anything the Boys Would Change in Hindsight? 

(20:54) Where are the Boys Planning Training Camps This Year? 

(22:29) Race Plans for Next Year

(27:55) Will the Boys Train with Uno-X Mobility at all?

(28:46) Thoughts on Olav Signing with Uno-X Mobility?

(30:11) When do the Boys Start Training Again? 

(31:25) When is the First Training Camp? 

(32:45) What do the Guys Think About the Split World Championships?

(36:36) Race Ranger and Chaos on the Bike

(40:25) Thoughts on Nice and Bike Leg Preparation

Thank you to the sponsors of this series:

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Website - ⁠https://corebodytemp.com⁠ 

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Graphic Design by Georgia Humphreys

Video and Editing by⁠ Roj Ferman⁠

Introduction by Santara Studios

Hosted, Produced and Edited by⁠ David Lipman

Olav returns to the podcast and discusses Kona preparations, what he’s learned in the last year and how he will apply that. He also discusses how he reviewed their campaign to Paris and how they are thinking about Los Angeles already.

(00:00) Introduction 

(00:43) Olav’s Reflections on Paris and Frankfurt

(07:00) How Surprising was Frankfurt for Olav?

(11:07) What Will Change in Preparation for Kona?   

(17:41) What Does Olav Think it Will Take to Win Kona?  

(18:15) What Has Olav Learned from Kristian that he is Going to Apply to Gustav? 

(26:10) What Does the Process Look Like in Training from Uzbekistan to Kona? 

(29:14) What Does Success Look Like in Kona? 

(30:03) Why Olav Chose Flagstaff for an Altitude Camp 

(31:51) How is Kristian Placed Compared to his Previous Kona Attempt? 

(35:05) How is Olav Reflecting on Where Kristian and Gustav are Mentally and Physically? 

(41:06) What did Olav do in the Aftermath of the Olympics? 

(48:17) Transitioning Between Distances

Thank you to the sponsors of this series:

CORE

Visit www.thenorwegianheattrainingmethod.com and use the code “NORWEGIAN20” to get 20% off your CORE body temperature monitor and access the guide. Available until December 2nd 2024 

Website - https://corebodytemp.com 

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Graphic Design by Georgia Humphreys

Video and Editing by Roj Ferman

Introduction by Santara Studios

Hosted, Produced and Edited by David Lipman

Gustav and David sit down in Bergen to talk about how things have been going for Gustav and how his preparation for Kona is progressing. They discuss likely race scenarios, Gustav’s mentality and what success at Kona looks like for Gustav. 

(00:00) Introduction 

(00:51) Gustav’s Running Update

(01:39) How is Gustav’s Volume Building

(03:29) How was Gustav’s Recovery from his Half Ironman? 

(04:27) Gustav’s Kona Approach 

(06:07) Gustav’s Thoughts on How Kona Will Pan Out 

(11:17) Gustav’s Hunger Returning?(13:10) What Does Success Look Like in Kona?  

(17:05) What did Gustav Learn from Kristian’s Efforts in Frankfurt? 

(18:13) What Else Has Gustav Learned from Kristian’s Recent Training? 

(19:44) Why Are the Boys Going to a Camp in Flagstaff?

(20:55) Why Did the Boys Decide to Race in Uzbekistan? 

(23:39) How Does Gustav Rate His Training Compared to Where He Wants to Be? 

(25:50) Gustav’s Swimming

(29:09) What Does Gustav’s Swimming Mean for him at Kona? 

(33:32) Gustav’s Thoughts on Potential Dark Horses for Kona? 

(34:18) Gustav’s Kona Shoe Choice

(35:33) How is Gustav Preparing Mentally for Kona? 

(37:23) Who Are the Athletes Who Have to Lead the Race to Have Success in Kona? 

(38:38) Gustav’s Mentality Change and Whether it Excites Him? 

(41:15) What Are Gustav’s Training Plans Between Uzbekistan and Kona? 

(44:23) Are The Boys Planning to Train With Anyone in Flagstaff?

(45:34) Will Gustav Miss Kenji? 

(46:41) How is Gustav’s House Going?

Thank you to the sponsors of this series:

CORE

Visit www.thenorwegianheattrainingmethod.com and use the code “NORWEGIAN20” to get 20% off your CORE body temperature monitor and access the guide. Available until December 2nd 2024 

Website - https://corebodytemp.com 

Instagram - @corebodytemp

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Graphic Design by Georgia Humphreys

Video and Editing by Roj Ferman

Introduction by Santara Studios

Hosted, Produced and Edited by David Lipman

Kristian joins David in Bergen for a discussion about Kona. They discuss his mental and physical preparation, gear choices, aero position testing and how he thinks the race will play out. 

(00:00) Introduction 

(01:00) Did Kristian do any Testing in Bergen? 

(02:43) How is Kristian’s Recovery Going? 

(04:01) Aero Testing in the Real World

(05:03) How Much Does Aero Position Change Year to Year? 

(10:00) How is Training Feeling for Kristian? 

(11:00) Simplicity of Life 

(12:06) Who is Kristian Training with in Bergen? 

(12:32) How is Kristian Using Trailrunning in Training? 

(14:28) Training Phases Leading into Kona

(15:11) Will the Boys do Their Big Session Pre-Kona Again? 

(16:38) How does Kristian Feel About The Olympics and Frankfurt on Reflection? 

(18:45) How Does Kristian Think Gustav is Shaping for Kona?

(20:32) Did Frankfurt Change Kristian’s Thoughts on Kona? 

(24:26) How Does Kristian Feel Like His Swim will Mean He is Placed in Kona? 

(26:21) How Does Kristian Think Kona Will Play Out? 

(32:25) Does Kristian Think Race Ranger is a Good Thing? 

(34:50) What New Tech will be Debuted at Kona?

(37:15) Kristian’s Kona Shoe Choice

(39:36) How is Kristian Preparing Mentally to Prepare for Kona? 

(40:41) What is the Goal of Watching Previous Kona Races? 

(42:25) Mental Tools for Kona

(46:29) How Does Kristian Mentally Reframe Tough Sessions?

Thank you to the sponsors of this series:

CORE

Visit www.thenorwegianheattrainingmethod.com and use the code “NORWEGIAN20” to get 20% off your CORE body temperature monitor and access the guide. Available until December 2nd 2024 

Website - https://corebodytemp.com 

Instagram - @corebodytemp

YouTube - @corebodytemp8659

Plasmaide

Website - https://plasmaide.co.uk/

Instagram - @plasmaide

YouTube - @plasmaide

Join the Santara Tech Clubhouse for exclusive events, content and partner deals. Go to https://www.santaratech.com/membership to register.

Graphic Design by Georgia Humphreys

Video and Editing by Roj Ferman

Introduction by Santara Studios

Hosted, Produced and Edited by David Lipman

In this bonus episode, Kristian talks to David all about Ironman Frankfurt. They discuss his mindset, pacing, tactics and toilet break. They also discuss Kristian's preparation for the race and his recovery since.

00:00) Introduction

(01:36) Kristian’s Experiences Racing in Germany 

(02:47) Kristian’s Thoughts on the Frankfurt Course

(05:48) How Worried was Kristian About Cramping?

(06:41) Confusion on Placing in the Race

(07:59) What had Kristian Done in Training for the Race? 

(09:08) The Psychology of Racing in Frankfurt vs Normal Races Where Kristian is a Favourite

(10:55) Kristian’s Toilet Issues

(13:50) Kristian’s Vomitting

(15:42) How Fast Does Kristian he can Run at Kona?

(16:54) Is the Kona Run Record a Chance to be Broken this Year? 

(17:07) Has Gustav Texted Kristian Yet? 

(17:52) How Does Kristian’s Result at Frankfurt Make him Think about his Training for Paris ?

(19:58) Will Frankfurt Influence Kristian’s Kona Training?

(20:54) How is Kristian’s Recovery? 

(22:15) What are Olav’s Thoughts Post Frankfurt? 

(23:18) How did Kristian Pace Himself?  

(25:51) Did Kristian Enjoy Racing or Testing Himself? 

(26:56) Does Kristian Think his Olympic Distance Trainnig has Helped Strengthen some of his Weaknesses? 

(29:17) What was the Volume Kristian was Doing in Prep for Paris that Facilitate his Frankfurt Performance? 

(30:54) The Benefits of Road Bike Training on a TT Bike Performance

(32:14) Kona Bike Requirements

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Introduction by Santara Studios

Produced and Edited by David Lipman

In this bonus episode of season 2, Kristian sits down with David and discusses the Paris 2024 Olympics. They touch on the village, race postponement, water quality and the mixed relay. They also discuss plans for Kristian going forward. 

(00:00) Introduction

(01:46) How is Kristian in the Aftermath of the Olympics

(02:29) How Does Kristian Feel about his Performance at the Olympics? 

(04:22) What was Going Through Kristian’s Mind During the Race?

(05:46) How Does Kristian Reconcile his Pre-Race Confidence with his Olympic Performance? 

(08:04) Is Kristian Reviewing His Preparation for The Olympic Race?

(11:12) How did Kristian find the Olympic Village?

(12:52) Olympic Race Postponement 

(15:40) How did Kristian Adjust When the Race was Postponed? 

(16:41) How was Going to Bed Knowing the Race was not Certain to Start the Next Day?

(18:01) What Happened Post Race?

(19:32) Did Kristian Enjoy the Mixed Relay?

(20:18) What did Kristian Think of the Course? 

(22:41) Does Kristian Think the Mixed Relay Format is Good? 

(26:26) How is Kristian’s Recovery Going? 

(27:15) What did Kristian do for Training Between the Individual Race and the Mixed Relay?

(27:52) Who did Kristian Talk to Post Race? 

(29:42) How Did Team Norway Receive the Song by the Ingebrigtsens?

(31:32) How is Kristian Balancing Recovery and Training in the Aftermath of Disappointment?

(33:16) What is the Motivation of Racing in Uzbekistan?

(34:53) Why is Kristian Racing IM Frankfurt?

(38:20) Kristian’s Race Shoes for the Olympics 

(39:45) What was Kristian’s Favourite Part of Paris?

(41:22) What Surprised Kristian Most at the Olympics?

(42:31) Did Kristian Get Sick After Swimming in the Seine?

(43:25) How was the Water in the Seine?

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Thanks to the sponsors of the Norwegian Method Podcast:

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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).

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Graphic Design by Georgia Humphreys

Video by Roj Ferman

Introduction by Santara Studios

Produced and Edited by David Lipman

David is joined by Gustav this week for a further update on how his season has progressed and a discussion of some of his life outside of triathlon competition. They talk about some hobbies, home ownership and hiking as a training stimulus. 

(00:00) Introduction 

(01:40) What is it Like Being a Home Owner 

(03:05) How does Gustav Feel About Being from Bergen?

(04:50) Mallorca Review 

(08:03) What are Gustav’s Reflections and Learnings Post Mallorca?

(09:05) How has Gustav’s Swim Developed Given all his Work on it? 

(12:38) How is Gustav Feeling Going into Poland? 

(14:42) Why did Gustav Choose to Race in Poland?

(16:22) Where is Gustav’s Training at? 

(18:04) TT vs not for IM Nice

(20:45) Gustav’s Motorbike

(23:22) Gustav’s Photography Hobby 

(25:07) Where are the Kona Shoes?

(25:41) What’s in Gustav’s Training Room Setup?

(27:19) Is Gustav Using Supershoes Much at the Moment? 

(28:40) How Does Hiking fit into Gustav’s Training Week? 

(30:40) How Does Hiking fit with Respect to Gustav’s Calorie Budget?

(31:22) What does Gustav do to Destress? 

(32:13) Finding the Hunger and Desperation Again

(34:17) What is Gustav doing to Regain his Hunger? 

(40:10) How does Gustav Think About his Legacy in Triathlon?

(41:55) How does Gustav Feel About Being Linked with Kristian so often? 

(43:24) Does Gustav want to Stay in Triathlon Post Competitive Career? 

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Thanks to the sponsors of the Norwegian Method Podcast:

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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).

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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

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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/

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Graphic Design by Georgia Humphreys

Video by Roj Ferman

Introduction by Santara Studios

Produced and Edited by David Lipman