Human Performance SECRETS Behind Norwegian World Champions: Olav Aleksander Bu
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- čas přidán 12. 06. 2024
- The legendary coach of Kristian Blummenfelt and Gustav Iden, Olav Aleksander Bu, joins Rich to talk about his unique science-based training protocols that are producing astonishing results in the world of swim-bike-run. To read more about Olav and peruse the full show notes, go here👉🏾bit.ly/richroll729
✌🏼🌱 - Rich
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FILMED AND EDITED BY BLAKE CURTIS & DAN DRAKE
www.blakecurtis.net/
www.dandrake333.com/
00:00:00 - Intro
00:02:31 - How did you make Kristian & Gustav so good?
00:04:06 - Culture is fundamental to development.
00:08:39 - Values and Priorities
00:11:16 - Applying values to tactics, strategies and practices.
00:16:02 - What has Olav learned from Kona?
00:22:02 - Olav's Background: Lifelong Curiosity to Tinker
00:24:31 - Family tragedy
00:25:38 - Olav's transition into endurance sport
00:29:38 - Meeting Kristian & Gustav, merging technology with physiology
00:32:23 - Ad Break
00:33:52 - Limited advancements in triathlon sport beyond bikes
00:43:23 - Olav’s 2 fundamental ruling laws of energy for training
00:46:24 - Understanding lactate testing / VO2 Max / Capacity vs Concentration
00:59:21 - Separating Quality from Intensity on a Training Plan
01:05:20 - True discipline and intentional training
01:06:06 - Layers of importance: 1) velocity. 2) power. 3) lactate (efficiency)
01:15:20 - Core body temperature
01:19:59 - 80% of each calorie spent is devoted to heat; 20% to velocity
01:21:35 - Mechanical vs thermal power
01:22:48 - Evolutionary advances in heat management
01:26:50 - HRV. Don’t allow it to dictate your workout
01:30:13 - Difficult to predict overtraining, recovery
01:32:48 - Recovery, sleep, calories & listen to your body
01:36:43 - Maximal sustainable energy expenditure, What is the Limit to Human Performance?
01:40:59 - Closing Remarks
* * * * *
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My 14 key takaways:
-Culture
Culture is the fundament of the Norwegian team. Culture comes with work ethic, habits and passion for each other.
-Personal values
Being a good human has inherent value. A gold medal is something we give value to. Surround yourself with people that consciously and subconsciously make you a better person.
-Transparency
Transparency creates a work environment for growth. Being transparent about yourself as a person builds trusts. Being transparent about ones advantages builds a stronger training environment.
-Evaluating
A race analysis needs some time to mature. There is less emphasize on data and more on the evaluation of the performance by the athlete.
-Curiosity
Olav has been curious since he was a kid. The drive to learn and understand separates him.
-Competitive
Being competitive does not only apply to sports. Olav wants to become the best in the things he does and expect nothing less from the people he is working with.
-Physiological
The physiological systems operate like a black box between input and output. Physiological numbers don’t explain the whole picture and there are still a lot of concepts that are not understand fully, such as: maximal lactate steady state and glycogen uptake.
-Performance and technology
Today much more of the research can be done in Vivo. This creates holistic training programs and stops obsessing over details.
-Quality work
If you work toward a specific goal, every session should be separated by quality instead of intensity. You should always be able to answer the question: what is the purpose of this session.
Don’t be a workout hero and race day zero.
-Lactate production
Lactate is produced in the muscles and released in the bloodstream. The amount of lactate that is produced gets influenced by a lot of factors such as: blood volume, blood plasma and hydration. The body can use lactate as fuel.
-Core body temperature
The body turns around 20% of the energy uptake into mechanical power. The rest is turned into heat. When the body overheats, blood flow will be directed towards the skin instead of muscles which will reduce performance.
-Heart rate variability
HRV can be influenced by activities such as breathing techniques or a warming up routine. Readiness for training should therefore not be determined by the HRV but rather the perceived fatigue of the athlete.
-Recovery
Doing a hard session when not fully recovered will have a negative impact on future performance instead of a positive one. Listening to your body is important.
-Nutrition
Eating a variety of foods with enough calories is important for performance. Supplements can be used to fill gaps that require some additional attention.
Thank you for taking the time to put this together 🤘
Thanks for this.
One if the most innovative minds in sport right now. Hopefully Kristian and Gustav can continue to elevate and dominate.
Wow, one of the best conversations I’ve heard, Thank you so much Rich for always bringing such great energy and insight into your podcasts
I love that his philosophy is that what is important is to be a good PERSON!!!!
Awesome episode it was worth the wait. This is a man that is just bursting with knowledge in endurance training and articulates highly technical principles in a understandable way. I enjoyed how you got into his past before this career path and this has major replay value. It’s not a surprise his athletes are dominating especially when he touches on the human element as the most important aspect before the science.
Values ⚡️
I never saw something so empowering for me and so human and technical at the same time, thanks so much.
please tell this guy to write a book with all this content!
Just wow, incredibly fascinating conversation! Soo much to take in. This is one of those pods that needs to be consumed to multiple times. Can't wait for part two ;)
Thank you so much for this podcast! Thank you, Olav for your openness, and thank you, Rich, for letting him go into details! Yes, please do a part 2, and part 3, and part 4 etc! As an age grouper triathlete, this is so fascinating and helpful.
One of your best episodes. Learned so much from this. Thanks Rich.
Wow! What a guy! Definately a new huge approach to everything in sport. Looking forward part two
I am loving this talks with Olav Aleksander Bu. He is awesome.
Next level endurance conversation, without a shred of ego in sight. A fascinating insight to what it takes to take the sport of triathlon by the scruff of the neck, shake it up, and spit it out, creating the new baseline for everyone to copy or build upon.
this is an amazing interview!! thanks so much
Such a fantastic interview you can really see how he applies his engineers mind to his coaching, it’s almost like he’s taking a lot of approaches from Formula 1
Only 10 mins into this and the pod is next level culture values and data. Brilliant listen
I could listen to these two talk for hours
Finally!!! Been waiting for this interview to drop. 😊
Amazing interview 💪💪 well done guys
Fantastically interesting discussion. Thank you.
fantastic thanks for sharing knowledge greetings from Portugal
Great conversation! Thanks to both of you for letting us watch. And I cannot agree more about ignoring the Whoop before heading out for a big training day and definitely before races. So many times I’ve also gone out and then dumped out only to find I was high green or to have an amazing day and find out I was red. Great to hear that perhaps it is perhaps not the clear marker of what is to come as much as it is something to look at over time.
😅 24:53 😅
Another banger RRP episode 👌👌Thank you 🙏
Fantastic episode Rich Roll.
This was a great interview about coaching and training!
Love it…. This is one interview I have looked forward to so thank you so much! But Rich, this reminds me once again of the interview with Lance a few years back. The table you used then was way, way better. More personal. This one now is insanely long. Why??? Please go back. 😬😳😎
Great episode...always love when you have endurance athletes and coaching sharing how they are elevating human performance. When is Goggins coming back on?
This episode is Gold!
Awesome, thank you!
Lo esperaba hace meses, Thanks you Nice job and interview
Oh man, this is gonna be awesome!!
The hits keep coming!😊
Can't wait for this!!
my guy shared a ton.. but also nothing at the same time lol. i wanted to hear training details, i guess i shouldn’t have expected him to share training secrets… the title just got me thinking he was going to.
very interesting. Thank you
Another fantastic interview sans silly questions. I reckon, there will some day be a book or perhaps a data-driven app with biofeedback loops.
Awesome!!
Greetings from Bergen!
How much do Gustav and Christian stretch or work directly on body mobility? Day, week, month? Do they test and compare results from their past in this regard? These are some questions I have never heard talked about for these two athletes.
Waited 728 episodes for this
It'd be interesting to see how morning light affects performance, or music or sound.
Do you have a video about the tool needed for amateur and sports endurance athletes, thanks again
Olav is on another level of smartness
That’s what’s up. Love this stuff
Why ignore Norways epic 400m hurdler and their 1500m runner plus these two untoucheable triathletes.
Thats 4 athletes suddenly out of Norway smashing the world to bits.
What Iden and Blumi are to triathlon their 400m hurdler is even more insane.
And you dont even know how dominating they are in biathlon and cross-country skiing
Vredi slušati ljude koji imaju vrhunske rezultate.
wow👏
Excellent stuff! If Blood lactate tests are in mmol so a volume measure but since HR drifts up during dehydration as blood volume decreases - blood lactate is still a good measure of training zone as you're having to work harder for the same power output.
The more I read and watch on devices to train - the more I realise the talk test and heart rate is superior to any power measurement. It's a real physiological measurement that responds to the internal state. A watt simply isn't a watt in physiology
I've started to use HRV overnight to make sure I don't cross into the threshold for my long activities. Seiler states that crossing into Z3 is almost like a binary switch for the autonomic nervous system. If my HRV stays constant or increases I know I didn't cross the threshold.
You need to marry external and internal load. Thats where aerobic coupling comes into play. Seilers polarised wont work to your average punter who are time crunched. Those polarised work if you have 20+ hours a week training.
Anyone have any links to the research he is referring to regarding heart size and stroke volume changing much more quickly than originally thought?
1:31 is the most important section to me. How you feel is the most significant Predictor. No need to micro manage I think
I have questions:
1. How has increased the aerobic and anaerobic performance (vo2max etc) of Blu and Iden since 2015?
2. What is the intensity of the race on olympic distance, half ironman or full ironman?
3. Is it possible that during next olimpic race Norwegian will have 0 medals?
Is there an episode 2?
awesome video ! Can i ask you if Gustav or Kris takes any suplemment like probiotic, omega3, vitaminD, creatine ? Or its just caffeine and carbs ? :p
Put his training formula and all the variables that are being considered into ChatGPT and see if it tailors an app or training plan.😊
There is not one interview I have watched with Olav where I don't come away a smarter human being.
I wonder what the best way to optimize velocity in trail running. Specifically, ultra trail running in ranges greater than 50km?
+1
thank you so much !! Very interesting information, perspectives. It is like opening a hood of a revolutionary supercar and trying to understand how it actually works. Human body & human consciousness is a miracle. and a miracle is a miracle until you understand the science behind it. We are diving deeper into the mind of God - simple & complex at same time.
Q1: what were some of your biggest mistakes and how did that affect your training plan going forward?
Q2: talk about blood sugar levels during training using the meters and how that affects the performance in real time.
Q3: is there any future in lactate meters during performance, like the blood sugar meters that currently in vogue?
So. Blood sugar during training shown to be pretty irrelevant.
Yes Abbot has a working version of a combo blood sugar/lactate continuous meter. Sane issues as blood sugar. Lag exists so not great for rapid changes and more accurate than base testing protocols.
Love Triathlon and the athletes. This interviewer Rich Roll wants big money rolls in his pocket and bank account. All theatre. Olav is great. Learn heaps from him.
I love the explanation of Vo2 max. As a nonathlete but a health nut, it's good to know I can focus on improving my 5-minute stamina.
Olav takes good English to a new level
A few weeks ago I was at the gym with my friend Jim Nasium, I had a 10 pound dumbbell near the front door and the manager asked if I was taking it home. I said the sign on the wall said free weights.
Funny
not a single takeway on this conversation
Didn’t know Juergen Klop was into triathlons
Norwegians are great at Nordic skiing...Highest Vo2max athletes in the world...Carry that down to triathlons and bang.....
Definitely not pathetic 😅
Take note 📝 kids
Everything is Fine, Death is Callin'
some see it as a blessing,
others as a warning
Don't cheat yaself this time Homie
without the moon
there ain't no sunshine, Darling
explore the journey
you've been living in a castle
yet stuck in the same territory
what is eternity without a new discovery?
HOLD hands with destiny
imagination is flying without a fee
but the earthly ride ain't free
sad but true
you can't learn what you can't teach
and you can't go where you can't reach
no way to translate what we haven't lived
The price we pay is in direct proportion
to the prize we might receive
new experiences create new emotions
healing words are shared by preachers
pain and suffering are the teachers
floating like a butterfly
will get ya stung by a beast
"It's not a virtue to be naive"
Keep an eye for the bird with the key
it has a childhood memory
filled with harmony
collaborating and cooperating
provides self relief
giving and taking without expectation
call it perpetual meditation
self reflection, subtle elebaration
can't cut corners
there's no small time dealers,
just small performers
serpent bites don't kill, venom does
Choose your poison
what's the word of the day daddy?
"Poise" son
Maintain your composure
Here comes the shocker
Death is a metaphor for mystical,
not physical
Let go and surrender
"If we don't trust ourselves,
we can't betray ourselves"
Use logic and reason
somebody said:
"Where there's trust there's treason"
6 million ways to die
choose looking at the mirror, that mask
what the hero does at once,
the joker does at last
Ready to take a gamble
to get ahead in the game of life?
then go right ahead, shine forth
Being real is the best deal
can't fake courage nor patience
what silence is to the meek and ancients
self created sickness is to pity patients
Nothing new under the sun
"What has to be done will be done"
The more we get betrayed,
the better writer we become
No need to start a senseless war
we can always raise the bar
a new star will continue to get eclipsed
by a bigger star
Yet there's enough darkness
for all of us to shine
No Time, No Space, No Pressure
Who knows how to measure and
mix pain with pleasure?
The best courage arrives while crying
We can start willingly by walking or crawling
Whenever we're ready to accept the calling
Death to an Old Self to create New Cells,
New Mind, New energy and strength
to feel more clever
to feel Death at a deeper level
until we meet the Devil, that Fool
the ego caught up in the high-achieving,
oriented society and sometimes
feeling above it
and other times were so driven
by selfish impulsivity, we can't stop it
social media is the platform
for any prophet, poet and puppet
Stubborn to feel authentic
by dominating others
compelling urge to attain mighty powers
yet afraid to demonstrate their true self
no confidence, no self control and
no patience to deal with others
Wherever you go, there you are
you still gotta face it
by yourself with no confidence,
no self control and no patience
it's those thoughts running around
like mentally ill patients
aggressions and pretensions
Relentless
Screaming Set Me Free
There's no escape
It all comes down to choice
and responsibility
Individuality and maturity
Self interests vs Ethics
sexual deviance vs morality
humanity will never eliminate the necessity
to crave more, to do more
that disease called "more"
more of this, more of that
Always wishing for something else
A wish come true - is when we don't desire
to be at some place else
Right here, right now
we create our woe and our wow
The time is now
and Perhaps we ought to know
we have the freedom to say "No"
Is everything fine? It's only Freedom calling
but to experience true liberation
we gotta be filled with
new found hope and inspiration
and like William Blake said:
"Nothing Outshines Imagination"
How would it feel to be the engager to a
numinous nature? Yet we cling to our
Boldness and stubbornness
What's an empress to a high priestess?
"vanities of vanities, it's all vanity"
craving sophistication and worldliness
while the boneless pray for a bonus
the boundless mind appreciates life and death
because it's endless
They say the truth hurts
I'll never forget Mircea Eliade's quote:
"The opposite of life is not death, it's rebirth."
FGirius flowin
coach kavanagh all over again
🤯👊🔥💥💢🥵
Is it me? I couldn’t learn a single thing in the first hour
Yeah it sounds very generic
I learned that teamwork, culture, discipline etc are often more important than the science. The culture forms the foundation that you build the crafted training plans on.
Yes. And basically from 1:00 to 1:05:30 all he said was keep your easy days easy. Most coaches would say the same. Kinda confirms that 80-90% easy- principle still holds
Yes. And basically from 1:00:00 to 1:05:30 all he said was keep your easy days easy. Most coaches would say the same. Just confirms that 80-90% easy -principle still holds?
Not just you at all. Long winded and meandering.
To be honest, let Kristian and Gustav train with Dan Lorang, or other good coaches, they would still be the best and maybe even perform better. Sam Laidlow was faster than Kristian....
I think it's more the work ethic, atmosphere they are training in that are making them so good than the training method. #SORRYNOTSORRY
I was shocked to hear such a backward opinion on supplements, especially after the analogy of the electric car not charging completely. Micronutrients are often depleted over time.
I was fascinated to see Gustav Iden just downing food he liked (e.g. salami on bread etc) rather than adhering to some scientifically thought out next level nutritional program when he had his breakfast at his training camp (on CZcams) ...I also remember a great Norwegian (World Champ) Nordic ctoss country skier in the late 90s early 2000s (Thomas Alsgaard) who also loved downing pizza during his training..makes me.wonder, is diet and nutrition still overlooked by these guys or is it looked at by others too much?...surely if you add scientifically proven methods on diet for recovery and diet to fuel yourself there is another level these guys can go to?...or maybe the athlete can underperform if he/she doesnt like those kind of diets ..let the athelete eat what they want and be satisfied rather than a one size fits all approach to sports diets .. horses for courses etc? Just thinking 🤔
Hopefully clean... seriously doubt it!
I wouldn't put a dime on them being clean
So, I might be pre-judding here. But I am 5 min in the video and instead of letting the guest and expert speak I mostly hear the host trying to showcase his opinons on a topic and proceeding without even asking a real question... I hate this if podcast hosts do that :(
Be awarded that such a big performance and the effort it could end up with the life of this young talented human beings.
This is getting OUT of normal human physiology!,
Don't ask them about blood doping- that's considered impolite in the world of pro endurance athletes!😂
Genetics - that’s “what’s going on” in Norway 😅 It’s hilarious to observe non- north Europeans try to figure out how those natural for that genetic group results can be artificially manufactured outside of it.
He didn't mention the drugs part though...
Exactly they are all doing it. Why lying 🤥 all the time.
Because everyone who excel at something must be cheating
F*ck I hadn’t even thought about it! LOL 💯
If they are all doing then it won't be giving them an advantage.
@@alicequayle4625 ahh, you my friend have found a way to enjoy professional sport despite it's shortcomings. I congratulate you.
Individual response is variable. Access to new compounds often defines success in endurance sports. Doping isn't an even playing field, just like training developments, drugs get better too, or at least, less detectable.
Questions to long and complicated.
Because I don't have a girlfriend and I consider my chances a tiny bit higher when I don't look like complete crap. Easy as that.
None of this counts all his athletes are on EPO… these guys are all liars