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

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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.

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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.

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Plasmaide

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

Website: https://plasmaide.co.uk 

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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.

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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

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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

Gustav and Kristian join David from a snowy Sierra Nevada to discuss their altitude training camp. They discuss progressing in training, updates on bike positions, indoor training and how they are shaping for Oceanside. 

(00:00) Introduction

(01:00) How Was Bergen?

(03:22) Deliveries and New Gear

(04:27) Gustav’s Bike Bag Update

(04:57) Sierra Nevada Weather Conditions

(05:39) Snowy Bike Threshold Session

(10:02) Snowy Runs

(11:20) Indoor Training and the Mental Challenge

(12:24) Who Else is at Sierra Nevada 

(14:10) Are the Centre Ploughing the Track?

(14:57) How Many People Are Currently Up at Sierra Nevada? 

(17:16) Gustav’s Key Bike Session

(19:00) Gustav’s Key Run Session

(20:23) Gustav’s Run Session Volume

(20:51) Gustav’s Key Swim Session

(21:34) Gustav’s Swim Form

(22:04) Kristian’s Key Bike Session

(23:14) Kristian’s Key Run Sessions

(26:14) Kristian’s Swim Form

(26:40) Kristian’s Key Swim Sessions

(28:00) What Happens when Someone is Late to a Session?

(30:57) How are the Guys Feeling About Their Form? 

(31:22) Sickness and Avoiding Sickness 

(33:14) Kristian’s Nightmares

(35:32) Kristian’s Plasmaide Use Periodisation

(36:16) Gustav’s Bike Position 

(40:06) Kristian’s Bike Position 

(45:09) Gustav’s Testing? 

(48:03) Kristian’s Facial Hair Changes

(49:10) Plans Moving Forward 

(49:43) Training Emphasis Going Forward

(50:11) Why the Boys Avoiding Altitude Between Now and IM Texas

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 and David discuss flat power profiles, including how to quantify if a profile is flat, what to do if it is and when it is important to flatten or steepen the profile. They also discuss contextual factors in profiles that impact their understanding, how to know when growing a curve is possible and much more. 

(00:00) Introduction 

(01:06) What are the Contextual Factors that Impact Decision Making Around Power Profiles?

(04:55) Endurance Athlete Profiles vs Other Athletes

(08:00) Growing a Power Profile

(08:51) How Does Olav Characterise a Flat Profile? 

(15:00) When is a Flat Profile Ideal?

(18:59) How Could Someone Use a Metabolic Analyser to Understand a Power Profile?

(29:49) Should Athletes Try to Increase the Steepness of Their Curve Between Events? 

(34:14) How Long Does it Take to Change a Power Profile? 

(36:24) How Does Someone Know if Growing Their Curve is Possible? 

(45:15) When is it Not Worthwhile to Change an Athlete’s Curve?

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

Olav talks to David about how to build an annual training plan. This includes how to build redundancy into the plan, ideal timing for qualification races, tracking progress when not racing and how to know if you are in shape too early. They also briefly touch on different shaped power profiles as a primer for upcoming episodes. 

(00:00) Introduction 

(01:17) Does Olav plan for a Calendar Year or is it a Rolling 12 Month Process? 

(03:21) Does Olav Build Redundancy into the Annual Plan? 

(06:35) Is the Redundancy Built in specific to the Athlete or Not?  

(12:45) Does Olav Use Both Capacity and Specificity Phases Prior to Each Race?

(15:56) How Should You Track Progress When Not Racing? 

(28:07) How Does Olav Think About Race Frequency? 

(39:20) Where is the Optimal Timing for a Qualification Race? 

(43:13) How Are Strengths and Weaknesses Addressed in an Annual Plan?

(48:10) What are Ideal Proportions for Power Profiles for Different Distances?

(61:44) How Do You Know If You Are In Shape Too Early?  

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 to talk through their training camp in Nice. They also discuss course insights, key training sessions and early season shape. They also talk about plans moving forward and some changes to their training they’ve made this year. 

(00:00) Introduction

(01:50) How Has Training Camp in Nice Been? 

(03:15) Training Volumes

(04:27) The Return of Casper 

(05:55) Gustav’s Run Volume

(08:37) Has Being In Nice Changed Their Thoughts on Course? 

(11:20) Thoughts on Likely Race Dynamics for Nice

(14:50) Advice to Age Groupers for the Course

(17:15) What’s Been Good About Being in Nice? 

(21:15) What Have Training Week’s Looked Like for the Boys? 

(22:55) Basis Training

(27:12) Have the Boys Done Any Open Water Swimming? 

(28:14) Bike Issues 

(31:50) How Much Time Have the Boys Been Doing in Carbon Shoes?

(36:30) Key Bike Sessions

(43:13) Key Swim Sessions 

(45:58) Key Run Sessions

(49:30) Plans Moving Forward 

(50:12) Preparation for Altitude 

(51:07) Sierra Nevada 

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 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