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

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

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

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

Episode 6 sees Olav and David discuss the bike leg of triathlon and applications of the Olav's approach to cycling. They discuss the unique nature of the bike leg as part of the triathlon, errors made with respect to aero position and gear selection and the nature of volume in cycling.

(00:00) Introduction

(00:46) Is There Merit in a Swim-Bike Brick Session?

(04:25) How Much Cycling Should be Stand Alone vs as Part of a Brick Session?

(10:00) How to be Better at Running off the Bike?

(13:04) How Much Bike Volume is Sufficient for Maintenance vs Development? 

(17:55) Where does Olav’s System Differ to More Traditional Approaches to Bike Coaching in Triathlon?

(23:58) The Impact of Tyres and Marginal Gains

(25:30) Helmet Selection and the Trap of Using Wind Tunnel Aerodynamics when Considering Ironman Helmets

(32:18) How Much Time Should be Spent in TT Bars for an Ironman?

(44:56) Optimising and Testing Aero position

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

This episode continues the application of the Norwegian Method to triathlon, specifically the swim leg. David and Olav discuss swimming drills, rep lengths, wetsuit selection and more.

(00:00) Introduction

(01:15) Where Can Age Groupers and Elites Gain Most in the Swim?

(06:30) Breaking up Swimming into Shorter Reps Rather than Longer Sets?

(09:05) Drills in swimming 

(16:29) Long Repetitions vs Short Repsetitions for Specificity

(26:54) Open Water vs Pool Swimming

(31:09) How Much More Swimming Should Someone with a Really Poor Swim Leg do?

(42:16) How To Choose a Wetsuit ?

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

This week's episode is a deep dive into training, David and Olav go into the details of the training process. This follows on from the fundamentals of the Norwegian system, planning and racing.

(00:00) Introduction

(00:51) How Should you Apportion Training Time? 

(03:50) How Should an Age Groupers with Balanced Disciplines of the Triathlon Apportion Training Volume in a Week?

(09:57) How do you Decide Whether to Work on Your Strengths or Weaknesses?

(17:50) Volume is Multidimensional 

(21:25) Power Law

(24:18) How do you Apportion Intensity and Volume Between Disciplines? 

(26:00) The Problem with Training Zones 

(28:33) Pyramidal vs Polarized Models

(33:15) Differences Between Professionals and Age Groupers in Training Intensity Distribution 

(33:51) Double Threshold Training

(36:14) Distributing Volume and Intensity in a Week

(46:12) How to Adjust Training When not Recovering 

(50:05) RPE and lack of a second dimension in it 

(61:46) Intensity Control

(65:40) Intensity Control in Swimming 

(68:55) Key, Development and Maintenance Sessions 

(82:54) How do we Build a Microcycle? 

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

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