11 episodes

A podcast presented by Santara Technology, featuring Olav Aleksander Bu and hosted by Dr David Lipman discussing the Norwegian method in depth as it pertains to age group triathletes seeking to qualify or already qualified for the world championships.

The Norwegian Method Podcast SantaraTech

    • Sports
    • 5.0 • 3 Ratings

A podcast presented by Santara Technology, featuring Olav Aleksander Bu and hosted by Dr David Lipman discussing the Norwegian method in depth as it pertains to age group triathletes seeking to qualify or already qualified for the world championships.

    Your Questions Answered

    Your Questions Answered

    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

    • 1 hr 7 min
    Norwegian Method Technology & Culture

    Norwegian Method Technology & Culture

    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

    • 38 min
    Nutrition and the Norwegian Method

    Nutrition and the Norwegian Method

    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

    • 45 min
    Norwegian Method for Running

    Norwegian Method for Running

    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

    • 49 min
    Cycling and the Norwegian Method

    Cycling and the Norwegian Method

    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

    • 50 min
    Swimming with the Norwegian Method

    Swimming with the Norwegian Method

    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

    • 52 min

Customer Reviews

5.0 out of 5
3 Ratings

3 Ratings

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