Following on the past two articles where I go through two different systems for what it may look like for an age group athlete with Money Ball for Triathlon and Dan Bigham Method for Triathlon, I thought it would be fun if I take the Norwegian Method and show what it looks like for a age grouper at Ironman. Again I will use myself as an example so you can see the difference between each method (compare apples with apples).
The Norwegian methodology is of marginal gains and ruthless precision
Norwegian method is based on
• “No blind spots” – everything measurable, tested, and iterated
• Metabolic profiling – training and fueling dictated by lab data
• Durability > Max Output – extend time at high % of LT2 under fatigue
• Data-led marginal gains – aerodynamics, nutrition, thermoregulation, biomechanics, recovery
Athlete Profile
• Age-group Ironman athlete (45–49)
• VO₂max: ~58 ml/kg/min (bike)
• FTP: 305 W
• LT1: 250 W @ 140 bpm
• Target race weight: 76–77 kg
• Garmin VO₂max: 58 → goal = 65+
• Ironman goal: 9:30–9:45 at Cairns (June 2026)
• Training volume: up to 22–30 hours/week with strategic overload weeks
• Historical weak link: Heat performance, run durability, TT power retention
Phase 1 – Baseline Testing (September – October)
Lab & Field Testing:
• VO₂max ramp test (bike + run)
• Lactate profile testing → LT1, LT2, FatMax (bike + run)
• 5-min and 20-min power tests
• Muscle oxygenation (if Moxy/BSX available)
• Core temperature sensors during race sims (e.g. CORE body temp)
• Resting metabolic rate and sweat sodium test
Nutrition/Metabolic Profiling:
• Substrate utilization (carbs vs fat) at key intensities
• Gut tolerance testing: 90g/h → 120g/h CHO intake
• Hydration: sweat rate + sodium loss
Equipment:
• Aero testing: Chung method, field CdA testing (~0.26 goal → <0.23)
• TT bike fit + crank length optimization + pressure mapping
• Running economy test (Garmin + Stryd + lactate)
Training Strategy
Phase 2 – Metabolic Expansion (October–December 2025)
Goals: Raise VO₂max, extend FatMax, improve mitochondrial density
• 2x VO₂max sessions/week (e.g., 5 × 4’ @ 110–120% FTP)
• 3–5h Z2 endurance rides (fuel sparingly to improve fat oxidation)
• Fasted rides w/ caffeine + low glycogen starts (at LT1)
• 90-min Z2 runs with HR cap (focus on low decoupling)
• Gym: eccentric strength + plyos (2x/week)
monitor:
• Overnight HRV (Whoop/Oura)
• Substrate use via lactate/glucose
• Adaptation signs: decoupling, RPE, HR recovery
Phase 3 – Durability Development (Jan–Feb 2026)
Goals: Increase FTP, simulate Ironman fatigue, build repeatability
• 1x VO₂ booster (every 10 days)
• 1x LT2 / FTP session/week (3×15–20’ @ 92–95% FTP)
• 1 long brick every 2 weeks (bike 4h @ 0.70 IF → run 12–16 km @ HR 145)
• Swim: 1x endurance, 1x threshold, 1x race-specific (e.g. cadence tempo trainer)
• Core temp + HR drift tracked on long sessions
Phase 4: Race-Specific Adaptation (March–May 2026)
Goals: Precision Ironman execution in heat
• Bike race pace: 220–230 W @ <65% VO₂max
• Run race pace: 145 bpm → durability at this HR in heat
• Heat protocol: 8-week build → 10 sauna/hot bath sessions in final 4 weeks
• Nutrition gut training: 100–120g carbs/hr bike, 80–90g run
• 3 key Ironman brick simulations (6+ hour days)
MARGINAL GAINS SYSTEM
Norwegian Approach Application
| Area | Norwegian’s Approach | Your Application |
| Aero | Field + sensor-based testing | Chung method + tyre width/CdA protocol |
| Heat | In-core temp & HR data tracking | Use CORE or ingestible sensor |
| Fuel | Periodized: low-carb + gut training | Track CHO intake per hour / session |
| Biomech | Motion capture / pressure mapping | Use pressure mapping + video TT fit |
| Sleep | Tracked daily | HRV + sleep consistency + nap strategy |
| Recovery | HRV + mood tracking + power/RPE | Monitor via TrainingPeaks trends |
Technology + Tools
• CORE temp sensor for heat adaptation
• Stryd + lactate + HR = run pacing control
• Garmin + WKO5 = decoupling, power durability
• Supersapiens (or equivalent): Glucose control during bricks
• Hot baths, sauna, overdressing protocols year-round
MONITORING & TUNING
Every 4–6 weeks:
• Re-check FTP, FatMax, and 5-min power
• Rebalance training if HR drift rises or RPE increases
• Adjust fueling based on gut tolerance + glucose control
• Fine-tune TT position for fatigue resistance
RACE EXECUTION (Ironman Cairns 2026)
| Metric | Target |
| Swim | 1:02–1:05 (High cadence, low decoupling) |
| Bike | 220–230 W NP (IF ~0.70, VI < 1.05, CdA < 0.23) |
| Run | 145–148 bpm (goal pace ~4:50–5:00/km) |
| Carbs | 100–120g/hr bike, 90g/hr run |
| Electrolytes | 600–1000mg/hr sodium |
| Heat management | Ice socks, cooling sleeves, sun-white kit |
TRAIN SMOOTH 