Olav joins David to discuss all things marathon training. This includes how to periodise shoes, the use of crosstraining, how long to run and knowing when you need to do shorter, faster work as a marathoner. 

(00:00) Introduction 

(01:20) How Does Olav Approach a Standalone vs Ironman Marathon

(04:30) Should Runners be Crosstraining for Extra Volume?  

(11:59) How Should Running be Split up Across a Day

(16:45) What’s the Longest Run Olav Would Use in Training for a Marathoner?

(25:00) Microcycle Length in Marathoners 

(33:47) When Should Marathoners Focus More On Shorter Efforts? 

(41:57) Periodisation of Shoes

Thanks to the sponsors of this podcast series:

VO2Master 

To book your 1 on 1 call head to https://vo2master.com/norwegian-method/

Website: https://vo2master.com/ 

Instagram: @vo2master

YouTube: https://www.youtube.com/c/VO2Master 

Maurten

To benefit from the one-time code and get 20% off your next purchase on Maurten.com, simply enter the code “TNMS1” at checkout. The code is applicable once per customer, on all products except the Maurten Bicarb System, valid until 31/12/2025.

Maurten Website

Instagram: @maurten_official

YouTube: https://www.youtube.com/c/MaurtenOfficial

Hosted, edited and produced by Dr David Lipman

Editing, video and introduction by Roj Ferman

David and Olav sit down to discuss nutrition, nutritional periodisation and carbohydrate intake specifically. They discuss how Olav came to push carbohydrate intakes up with Kristian and Gustav, increasing maximal fat oxidation and periodisation of supplements. 

(00:00) Introduction 

(01:28) What was the Starting Point of Building a Nutrition Plan

(18:12) Prescription of Training 

(25:00) How Did Olav Start to Understand Higher Carbohydrate Intakes were Possible? 

(37:35) The Asymptote of Intake and Oxidation  

(45:12) Periodisation of Carbohydrates

(50:48) Maximising Fat Oxidation Rates 

(53:27) Periodisation of Plasmaide

Thanks to the sponsors of this podcast series:

VO2Master 

To book your 1 on 1 call head to https://vo2master.com/norwegian-method/

Website: https://vo2master.com/ 

Instagram: @vo2master

YouTube: https://www.youtube.com/c/VO2Master 

Maurten

To benefit from the one-time code and get 20% off your next purchase on Maurten.com, simply enter the code “TNMS1” at checkout. The code is applicable once per customer, on all products except the Maurten Bicarb System, valid until 31/12/2025.

Maurten Website

Instagram: @maurten_official

YouTube: https://www.youtube.com/c/MaurtenOfficial

Hosted, edited and produced by Dr David Lipman

Editing, video and introduction by Roj Ferman

The guys join David and bring along team mate, Casper Stornes as the three of them review their race in Frankfurt. They discuss tactics, teamwork, lost nutrition and plans going forward. 

(00:00) Introduction

(00:35) Soreness Post Race

(01:55) Casper’s Thoughts on the Field

(02:26) Casper’s Recovery vs Texas

(02:48) Group Name

(03:20) Team Battle and Tactics

(05:42) Review of the Swim 

(06:57) KB’s Decision Making in T1 and Early on the Bike 

(07:57) Gustav’s Swim Thoughts

(09:17) Casper’s Swim Review

(10:55) T1 Decision Making

(13:00) Casper’s Thought on the Bike                                        

(14:24) Gustav’s Bike Thoughts

(15:28) What’s Changed for Gustav’s Bike Leg?

(16:55) Group Dynamics on the Bike 

(20:10) Kristian’s Caffeine Intake 

(22:35) Casper’s Thoughts when the Bike Chase Groups Combined 

(24:06) Were the Guys Concerned about Kristian H Being off the Front?

(24:52) Tactical Aspects of Special Needs 

(27:47) Dig the Guys Know the Danes Made a Late Bike Move 

(30:27) T2 Times 

(31:11) Gustav’s Thoughts on the Run

(33:59) Gustav’s Thoughts when he Caught Magnus 

(36:06) Casper’s Thoughts on the Run

(38:07) Kristian’s Thoughts on the Run

(42:29) What Happened When KB & Casper caught Magnus 

(43:24) Was Kristian Chasing sub 2:30 

(44:20) Did the Guys Know Magnus got a Red Card

(45:30) Penalties 

(46:15) Dropped Chains

(48:00) Gustav’s Cap

(49:13) Do the Guys Watch Races Back? 

(50:53) Do the Athletes Catch up Post Race? 

(51:20) What’s Changed for Casper Since Texas? 

(52:30) Altitude Plans and Training Plans

(56:03) Kristian’s Loss on the Podium Yesterday 

Thanks to the sponsors of this podcast series:

Maurten

To benefit from the one-time code and get 20% off your next purchase on Maurten.com, simply enter the code “TNMS2” at checkout. The code is applicable once per customer, on all products except the Maurten Bicarb System, valid until 31/12/2025.

Maurten Website

Instagram: @maurten_official

YouTube: https://www.youtube.com/c/MaurtenOfficial

Plasmaide

Visit the plasmaide website and use the code “NM15” for a 15% discount on your order.  

Website: https://plasmaide.co.uk 

Instagram: @plasmaide 

Youtube: https://www.youtube.com/@plasmaide 

Hosted, edited and produced by Dr David Lipman

Editing, video and introduction by Roj Ferman

The guys join David to discuss their last training block. They give updates on form, bike positions and key sessions. They then discuss Frankfurt, how they think the race will pan out, goals and things to watch for on the broadcast. 

(00:00) Introduction

(00:50) Gustav vs Kristian  

(01:07) Travel Plans

(01:43) How Has Training Been? 

(05:12) Update on Gustav’s Running

(07:18) Training Emphasis for the Block

(08:50) Choosing Bergen Over an Altitude Camp

(09:52) Trailrunning and Open Water Swimming

(11:08) Key Swimming Sessions

(12:15) Key Bike Sessions                                         

(13:30) Getting Around Bergen 

(14:40) Gustav’s Bike Position Change

(16:55) Bouncing Back from Disappointing Races

(19:32) Changes for Frankfurt Based on Aix for Gustav  

(21:15) Kristian’s Bike Position Change

(21:57) Frankfurt Field and Tactics

(24:55) Tactical Changes for Frankfurt Based on Kona

(26:37) Heat as a Factor 

(27:19) Gustav’s Predictions for the Race

(30:10) Kristian’s Predictions for the Race

(31:08) Gustav’s Run Predictions for His Race

(32:05) Gustav’s Goal for Frankfurt

(33:55) Thoughts on Spread of Top 10

(35:00) Frankfurt Bike Course Nuances

(38:04) People to Watch

(39:05) Things to Watch for  

(42:00) Shoutout 

Thanks to the sponsors of this podcast series:

Maurten

To benefit from the one-time code and get 20% off your next purchase on Maurten.com, simply enter the code “TNMS2” at checkout. The code is applicable once per customer, on all products except the Maurten Bicarb System, valid until 31/12/2025.

Maurten Website

Instagram: @maurten_official

YouTube: https://www.youtube.com/c/MaurtenOfficial

Plasmaide

Visit the plasmaide website and use the code “NM15” for a 15% discount on your order.  

Website: https://plasmaide.co.uk 

Instagram: @plasmaide 

Youtube: https://www.youtube.com/@plasmaide 

Hosted, edited and produced by Dr David Lipman

Editing, video and introduction by Roj Ferman

In an episode that follows the previous one on aerodynamics, Olav and David discuss the importance of balancing aerodynamics with thermodynamics and metabolics. There are actionable takeaways, a discussion of tradeoffs and more. 

(00:00) Introduction 

(01:09) Building the Ideal Triathlon Suit   

(10:52) Optimising Thermodynamics of a Triathlon Suit

(11:53) How Much Difference is there Between an Olympic and an Ironman Trisuit? 

(13:25) Aerodynamics in a Peloton 

(16:24) How Much Difference is there Between an Olympic and an Ironman Trisuit? 

(21:04) What is the Impact of the Trisuit on Hydrodynamics? 

(25:00) Balancing Thermodynamics and Aerodynamics in a Trisuit 

(32:32) Balancing Aerodynamics with Metabolics  

(40:40) Optimising Metabolics without a Metabolic Analyzer 

(42:03) Common Mistakes Olav has Seen

(46:53) Trade Offs 

(50:16) The Impact of Suits on Other Aerodynamic Factors  

Thanks to the sponsors of this podcast series:

VO2Master 

To book your 1 on 1 call head to https://vo2master.com/norwegian-method/

Website: https://vo2master.com/ 

Instagram: @vo2master

YouTube: https://www.youtube.com/c/VO2Master 

Maurten

To benefit from the one-time code and get 20% off your next purchase on Maurten.com, simply enter the code “TNMS1” at checkout. The code is applicable once per customer, on all products except the Maurten Bicarb System, valid until 31/12/2025.

Maurten Website

Instagram: @maurten_official

YouTube: https://www.youtube.com/c/MaurtenOfficial

Hosted, edited and produced by Dr David Lipman

Editing, video and introduction by Roj Ferman

David and Olav break all things aerodynamics down in this episode. Where to start, how to optimise and when to change positioning for optimal aerodynamics. They discuss mistakes made chasing peak aerodynamic positioning and where the future improvement in aerodynamics will come from in Ironman. 

(00:00) Introduction 

(01:17) Where Does Someone Start with Aerodynamics

(08:08) Limitations of Virtual Elevation

(11:40) How Did Olav Start Optimising Aerodynamics for Kristian & Gustav

(16:00) Differences Between Gustav & Kristian

(17:37) Aero Testing in Training  

(19:34) Peak vs Robust Aero Positions

(26:03) Laminar Flow, Turbulent Flow & Separation Bubbles 

(29:34) Have We Seen Peak Aero in Ironman Yet?

(34:40) Cam Wurf’s Bike Efforts in IM Texas

(36:17) The Role of Indoor Training in Aero Positioning 

(43:30) What Has Impacted Changes in Gustav & Kristian’s Bike Positions? 

(46:17) How to Know When to Change your Aero Position? 

(48:00) What Was the Chronic Solution to Kristian’s Cramping in Milwaukee? 

(50:42) Where Will Future CDA Gains Come from in Triathlon? 

Thanks to the sponsors of this podcast series:

VO2Master 

To book your 1 on 1 call head to https://vo2master.com/norwegian-method/

Website: https://vo2master.com/ 

Instagram: @vo2master

YouTube: https://www.youtube.com/c/VO2Master 

Maurten

To benefit from the one-time code and get 20% off your next purchase on Maurten.com, simply enter the code “TNMS1” at checkout. The code is applicable once per customer, on all products except the Maurten Bicarb System, valid until 31/12/2025.

Maurten Website

Instagram: @maurten_official

YouTube: https://www.youtube.com/c/MaurtenOfficial

Hosted, edited and produced by Dr David Lipman

Editing, video and introduction by Roj Ferman

Kristian sits down with David fresh off his win at IM 70.3 Aix en Provence. They discuss the race, its dynamics and why the boys chose to race there. They also touch on training leading into the race, changes to upcoming altitude plans and learnings from the race. 

(00:00) Introduction

(00:57) Why did the Boys Choose to Race Aix en Provence

(01:36) How does Kristian Feel about the Race Execution? 

(04:53) How did Kristian Feel Given Texas a Few Weeks Back? 

(05:30) Tactical Decisions on Where to Make a Move? 

(06:44) How was the Swim? 

(07:49) How was the Transition Zone? 

(09:03) The Importance of the Elite Briefing

(10:16) Wheel Issues

(11:28) Group Dynamics on the Bike                                           

(14:24) How was the Descending on the Bike Course 

(16:25) Keeping an Eye on Competitors 

(18:33) Gustav’s Race 

(19:57) Kristian’s Thoughts on the Run Course 

(22:52) What was Kristian Splitting his Watch For? 

(23:42) Comparing this Run to Oceanside

(24:41) Training Between Texas and Aix en Provence

(26:40) Training for Frankfurt 

(27:30) Kristian’s New Bike 

(30:09) Thoughts when Schomburg Bridged up

(32:31) Did Kristian Know Casper was Catching up to Him?

(34:10) How did Kristian find all the Traffic on the Run Course?

(36:15) Learnings from the Race

(37:38) Putting his Cap in Sports Mode

(38:51) Beer Showers

(39:38) The Norwegian Train

(42:47) Travel Plans going Forward  

Thanks to the sponsors of this podcast series:

Maurten

To benefit from the one-time code and get 20% off your next purchase on Maurten.com, simply enter the code “TNMS2” at checkout. The code is applicable once per customer, on all products except the Maurten Bicarb System, valid until 31/12/2025.

Maurten Website

Instagram: @maurten_official

YouTube: https://www.youtube.com/c/MaurtenOfficial

Plasmaide

Visit the plasmaide website and use the code “NM15” for a 15% discount on your order.  

Website: https://plasmaide.co.uk 

Instagram: @plasmaide 

Youtube: https://www.youtube.com/@plasmaide 

Hosted, edited and produced by Dr David Lipman

Editing, video and introduction by Roj Ferman

David is joined by Kristian to discuss all things Ironman Texas victory. They break down some training leading in, the race itself and what’s planned going forward for Kristian from a training and travel perspective. Finally they discuss Alex Yee’s marathon and other short distance athletes coming up to long distance triathlon. 

(00:00) Introduction

(01:05) USA Puncture Count

(02:28) Training Leading into Texas

(07:55) How was Kristian Feeling Leading into Texas

(10:42) Race Review

(12:50) Gustav and Kristian Surging on the Bike 

(13:30) Bike Tactics

(15:10) Cramping Worries 

(16:34) The Run                                           

(18:47) Uber Bikers Race Dynamics 

(20:04) Was Kristian Tracking Antonio on the Bike 

(20:34) Cramping and Bike Position 

(22:07) Was the Long T2 Run a Cramping Concern

(23:38) T2, Calf Sleeves and Kristian’s Calves

(25:00) Run Tactics

(27:14) Trash Talk

(28:07) Making the Break

(28:53) Hydration and Nutrition 

(32:30) Solving the Vomiting Issues

(34:18) Almost Running into a Child 

(36:27) How Did Kristian Feel When Finishing?

(38:17) Programming Plans Going Forward 

(40:26) Gustav’s Phone Saga

(41:11) The Norwegian Hype Train

(43:30) Neutral Motorbike  

(44:13) The IM Record 

(45:53) Frankfurt and Racing the Best                       

(47:20) Kristian’s Marathon Potential 

(48:55) Alex Yee’s Potential Ironman 

Thanks to the sponsors of this podcast series:

Maurten

To benefit from the one-time code and get 20% off your next purchase on Maurten.com, simply enter the code “TNMS2” at checkout. The code is applicable once per customer, on all products except the Maurten Bicarb System, valid until 31/12/2025.

Maurten Website

Instagram: @maurten_official

YouTube: https://www.youtube.com/c/MaurtenOfficial

Plasmaide

Visit the plasmaide website and use the code “NM15” for a 15% discount on your order.  

Website: https://plasmaide.co.uk 

Instagram: @plasmaide 

Youtube: https://www.youtube.com/@plasmaide 

Hosted, edited and produced by Dr David Lipman

Editing, video and introduction by Roj Ferman

Olav joins David to discuss some power profile case studies, comparing Tokyo and Kona. They discuss the impact of fatigued vs fresh power duration profiles and implications for race day. They also discuss some unique differences in athletes. 

(00:00) Introduction 

(01:08) Complexity and the Impact of the 3 Disciplines on Eachother

(02:03) Transference of Training Between Disciplines

(05:45) Fatigue as a Factor in Power Profiles

(09:18) Kristian’s Power Profiles 

(13:00) Manipulating Prescriptions for Different Goal Outcomes

(16:07) Mechanical Loading as a Variable 

(19:56) Olympic vs Ironman Racing Constraints  

(26:43) How were these Curves Derived? 

(28:58) Gustav’s Power Profiles 

(32:15) How Long Does it Take to Change a Power Profile? 

(36:40) Fatigued vs Fresh Profiles

(47:14) Differences in Training Prescription

(52:06) Review 

Thanks to the sponsors of this podcast series:

VO2Master 

To book your 1 on 1 call head to https://vo2master.com/norwegian-method/

Website: https://vo2master.com/ 

Instagram: @vo2master

YouTube: https://www.youtube.com/c/VO2Master 

Maurten

To benefit from the one-time code and get 20% off your next purchase on Maurten.com, simply enter the code “TNMS1” at checkout. The code is applicable once per customer, on all products except the Maurten Bicarb System, valid until 31/12/2025.

Maurten Website

Instagram: @maurten_official

YouTube: https://www.youtube.com/c/MaurtenOfficial

Hosted, edited and produced by Dr David Lipman

Editing, video and introduction by Roj Ferman

Gustav and David discuss the weekend’s race at Oceanside, how Gustav feels about it and what it means for things going forward. 

(00:00) Introduction

(01:07) How Does Gustav Feel About His Performance?

(02:02) Gustav’s Support

(03:12) How Has Training Been Going?

(05:08) Travel Challenges

(06:09) Bike Position

(07:48) The Swim

(11:30) T1 Distance and Execution

(13:24) The Bike

(16:28) What Did Gustav Think When Kristian Flatted?

(17:00) Tactics on the Bike

(21:00) How Was Gustav Feeling Coming Off the Bike?

(22:36) T2 Issues

(24:10) Underfueling

(25:22) Speed Zone Challenges

(27:27) The Run

(32:25) Was Gustav Worried About Who Was Coming from Behind?

(33:34) Group Dynamics on the Run

(34:45) Tactics on the Run

(36:44) Thoughts on the Run

(38:05) Cap Choices

(38:25) Thoughts on Texas after Oceanside

(41:45) How Have Plans for Training Changed Post Oceanside

(42:47) Achilles Update

(43:30) Running Volume 

(44:00) Strava Silence and Life Without a Phone 

Thanks to the sponsors of this podcast series:

Maurten

To benefit from the one-time code and get 20% off your next purchase on Maurten.com, simply enter the code “TNMS2” at checkout. The code is applicable once per customer, on all products except the Maurten Bicarb System, valid until 31/12/2025.

Maurten Website

Instagram: @maurten_official

YouTube: https://www.youtube.com/c/MaurtenOfficial

Plasmaide

Visit the plasmaide website and use the code “NM15” for a 15% discount on your order.  

Website: https://plasmaide.co.uk 

Instagram: @plasmaide 

Youtube: https://www.youtube.com/@plasmaide 

Hosted, edited and produced by Dr David Lipman

Editing, video and introduction by Roj Ferman