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 ✌🏼🌱 - Rich LISTEN / SUBSCRIBE TO THE PODCAST Apple Podcasts: http://bit.ly/rrpitunes Spotify: http://bit.ly/rrpspotify Google: http://bit.ly/rrpgooglepods Meal Planner: http://meals.richroll.com Voicing Change Book: http://richroll.com/vc Clips Channel: https://www.youtube.com/c/RichRollPodcastClips Newsletter: http://bit.ly/rollcallemail CONNECT WITH RICH ✩ Website - http://richroll.com​ ✩ Rich Roll Podcast - https://richroll.com/all-episodes/ ✩ Instagram - https://www.instagram.com/richroll/ ✩ Twitter - https://twitter.com/richroll ✩ Facebook - https://www.facebook.com/richrollfans ✩ Strava - https://www.strava.com/athletes/14443?oq=rich ✩ Memoir: Finding Ultra - https://www.richroll.com/shop/books/finding-ultra/ ✩ Meals - http://meals.richroll.com​ ✩ Cook - The Plantpower Way - https://www.richroll.com/shop/books/the-plantpower-way-signed/ ✩ Italian! - The Plantpower Way: Italia - https://www.richroll.com/shop/books/the-plantpower-way-italia-signed/ ✩ Support - https://www.patreon.com/richroll FILMED AND EDITED BY BLAKE CURTIS & DAN DRAKE https://www.blakecurtis.net/ https://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 * * * * * NEW TO RICH? 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: http://bit.ly/otillonyt http://bit.ly/vegansglam I LOVE MAIL! SEND IT HERE: 29617 Agoura Rd. Agoura Hills, CA 91301 #richroll #richrollpodcast