It’s finally here, the lactate episode! David and Olav discuss lactate, how it can be used, limitations, mistakes, misnomers and the best way to sample lactate.

(00:00) Introduction

(00:43) How Many Lactate Samples Has Olav Taken

(01:36) What is Lactate?

(03:00) Lactate is NOT a Waste Product   

(05:20) Understanding Metabolism with Lactate   

(10:50) What Factors Impact Lactate Concentrations?   

(19:10) When is Low Lactate Bad?

(21:20) Other Contextual Factors for Lactate Interpretation

(26:52) The Need for Repeated Lactate Sampling

(29:44) Other Mistakes People Make with Lactate Sampling  

(37:21) Myths and Misconceptions of Lactate  

(42:32) Correlating Lactate to Perception

(43:13) Generating a Lactate Profile on an Athlete

(50:45) Lactate Metabolism and Thresholds

(51:20) Using Lactate for Intensity Control

(54:16) Relative vs Absolute Intensity

(58:07) LT2 and LT1

(1:03:44) Olav’s Procedure for Sampling Lactate

(1:06:21) Finger vs Ear Lobe Sampling

Thanks to the sponsors of this podcast series:

VO2Master 

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

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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

Olav joins David to discuss changes to metabolics and tradeoffs that are made when making changes. They discuss efficiency, economy and fractional utilization and how they relate to VO2Max, different athlete types and training they need as well as how to develop your own testing protocols.

(00:00) Introduction

(01:26) Why is there a Tradeoff Between Efficiency and VO2Max

(14:42) Efficiency, Economy and Fractional Utilization

(24:36) How do These Metrics Relate to Power Profiling?

(29:40) Metabolic Differences of Continuous vs Stochastic Races

(35:35) Is the Ideal Balance Athlete or Event Specific

(45:38) Advice on Building a Metabolic Profile

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

The history making, all Norwegian podium join David to discuss the race and debrief all the happenings. They breakdown what was going on during the run, how training is devised and much more. 

(00:00) Introduction

(00:20) Challenges with GPS Trackers

(01:00) How are the Boys? 

(01:52) The Impact of the Achievement 

(02:38) Are the Boys More Proud of the Group or Individual Achievement? 

(04:13) How Did the Swim Go? 

(09:58) How was the Bike? 

(16:10) Motorbikes

(17:23) What Happened on the Run?

(26:11) Gustav Missing a Bottle

(27:01) Kristian’s Run

(30:20) What Happened with Kristian’s Cramping?

(31:10) Gustav’s Swallowing Issues

(32:38) What Does Training Look Like Before Marbella? 

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

In this special event, the boys join David in a Live event on site at Nice ahead of the Ironman World Championships. They discuss recent training, race form, things to watch out for on race day and much more. 

Thank you to everyone who came out live and the partners that made the event possible.

(00:00) Introduction

(00:40) How Are the Boys Feeling? 

(02:49) Super Sunday Session

(06:05) How Do You Deal with a Bad Session Close to Race Day

(08:14) Training with and Carbon Shoes and Spikes

(10:13) How Do the Boys Think the Race Will Play out?

(13:12) Advice to Age Groupers for the Course

(15:24) Has Kristian Focused on Losing Weight?

(17:41) People to Watch Out For Other Than the Norwegians? 

(19:28) Norwegian Triathlon Progression

(20:05) Gear and Things to Watch for From the Boys on Race Day

(22:45) Is Gustav Wearing the Cap? 

(23:28) Balancing Performance and Health

(24:58) Do the Boys Have Goals to do Norseman? 

(25:41) Will the Boys Work Together on Race Day?

(27:26) Thoughts on Legacy and Winning in Nice as a Location

(29:02) Thoughts on Mental Strength and Managing Mentally when Things Hurt

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 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

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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

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