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👉🏾http://bit.ly/richroll729
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FILMED AND EDITED BY BLAKE CURTIS & DAN DRAKE
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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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Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:
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