# Kristian Hogenhaug - ALL His Cycling & Running Training Secrets Revealed!

An episode of [The Triathlon Hour](https://invisiblenetwork.ai/podcast/1595443343), 3 Jul 2025, 1 h 17 min.

Audio: https://www.buzzsprout.com/2640942/episodes/19698050-kristian-hogenhaug-all-his-cycling-running-training-secrets-revealed.mp3

We start with the Ironman Frankfurt penalty drama from Kristian's perspective, his power numbers from the race to get a 9 minute lead off the bike and his intentional weight loss for the race. Then we go into ALL of his 2025 bike training Monday to Friday including session details + power numbers. ERG mode vs no ERG mode on the trainer, indoor training vs outdoor training, his Kona power numbers last year and some other race power numbers, his running training including all of his session/volume/long run details. His sleep, his problems with low sex drive + erectile dysfunction in the past and some really honest chat about getting draft assistance by lead motorbikes/cars on course at Ironman races, including this weekend at Ironman Frankfurt. This is the best pure training pod of 2025 so far. Nord VPN: Take advantage of a great deal with Nord VPN use the code triathlonhour or visit nordvpn.com/triathlonhour to get a huge discount in the 2 year plans PLUS 4 extra months! It is risk free with Nord's 30 days money back guarantee! Pillar: Use the code TTH to get 15% off your first order with Pillar Performance at Pillar Performance or use The Feed for North American customers Precision: Use the code TTH15 to get 15% off your first order with Precision at Precision Fuel & Hydration or subscribe to the Patreon and access the link that will save you 20% on every order, not just your first Patreon Patreon: We put a lot of time & energy into bringing you this podcast every week and have done for 4 years now. If you appreciate what we do, we would love your support and you can do so for less than the cost of a coffee per week on Patreon - Patreon link

## Transcript

[0:30] SPEAKER_01: I am unbelievably pumped for this one.
[0:32] SPEAKER_01: Christian Hoganhag has just come off one of the crazier performances of the year at Iron Man Frankfurt, where he had almost a nine-minute lead off the bike.
[0:40] SPEAKER_01: And it wasn't, it wasn't Chumps he was racing against.
[0:43] SPEAKER_01: He was racing against Magnus Ditliff and Christian Blumenfeld and Gustav Eden and Kasper Stoyners, Patrick Lang, plenty of big hitters.
[0:50] SPEAKER_01: Daniel Backgart.
[0:51] SPEAKER_01: It was an insane performance.
[0:52] SPEAKER_01: And sure, there's a little bit of drama we've got to cover to start the podcast because obviously Christian was at the center of one of the penalty dramas that we heard about on Monday's pod.
[1:02] SPEAKER_01: So I'll ask him about that off the top of the show.
[1:04] SPEAKER_01: But what I'm really excited about is to hear about Christian's training because I've been DMing him a little bit on Instagram.
[1:11] SPEAKER_01: And uh let's just say that the power numbers and sessions are pretty insane, and I'm going to force him to give us all of the details.
[1:18] SPEAKER_01: Christian, welcome to the Trithon Hour.
[1:20] SPEAKER_02: Yeah, thank you, Jack.
[1:21] SPEAKER_02: It's uh awesome to be on the podcast.
[1:23] SPEAKER_02: I've been listening for quite a while, so it's uh excited to be on it and uh share everything you ask about.
[1:30] SPEAKER_01: I like it, I like it.
[1:32] SPEAKER_01: Full transparency.
[1:33] SPEAKER_01: We love okay.
[1:34] SPEAKER_01: Let's start with the weekend.
[1:35] SPEAKER_01: So you come off the bike, you have a nine-ish minute lead, and then you get a one-minute penalty.
[1:42] SPEAKER_01: Can you talk to me about that penalty from your perspective?
[1:46] SPEAKER_02: Uh yeah, so I just hear that the German judge says or yells at me that I have to stop.
[1:53] SPEAKER_02: And you know, first I'm like, what the fuck is he talking about?
[1:57] SPEAKER_02: Because uh I'm probably having the the race of my life at the moment, and then he says that I have a one-minute penalty, and first then of course I just stop, and I think it's because of maybe I forgot to put something in my bag in the transition, but then he says it's outside assistance, and he just says, My coach ran a little bit with me, and that's why I have one-minute penalty.
[2:19] SPEAKER_02: And I was like, Okay, I'm yeah, definitely not gonna discuss it with him, and he was already a bit furious, it seemed.
[2:27] SPEAKER_02: So um just took it and yeah, was just quite confused.
[2:32] SPEAKER_02: And I also asked him it if it was my coach, and he says, Yes, he told me he's your coach.
[2:38] SPEAKER_02: Then uh just kind of dealt with it from there, and from then on I just hoped that one minute wouldn't be uh decisive time uh in the end.
[2:48] SPEAKER_01: Have you had a chance to listen to Monday's podcast yet, where Caspar Peterson came on and told the story from his point of view?
[2:54] SPEAKER_02: Yeah, yeah, yeah.
[2:55] SPEAKER_02: I actually also spoke with the judge after, and he said he was really, really close also to disqualify me because because uh because Casper called him uh yeah an idiot.
[3:11] SPEAKER_02: An idiot, yeah.
[3:12] SPEAKER_02: He said that was kind of and I mean that's like when you look at it like that, it's just ridiculous.
[3:20] SPEAKER_02: Because a judge that's called something shouldn't be like uh I don't think that's in the rule that if you call a judge uh an idiot you're disqualified.
[3:28] SPEAKER_02: I don't know, but uh yeah.
[3:30] SPEAKER_01: Especially given it's Casper who's not even your coach.
[3:33] SPEAKER_02: Yeah, yeah, yeah.
[3:34] SPEAKER_02: And I actually also had other pro athletes write to me that he has done the exact same thing to them.
[3:41] SPEAKER_01: Yeah, I had the I reckon I had a few of those same athletes message me and say this this referee has a history of this, and they just asked me to keep it quiet.
[3:48] SPEAKER_01: But I had I had two different people who uh who have done that exact same race say that at that race they've had the same issue or similar issues with with that referee.
[3:58] SPEAKER_01: But that's the same thing that you got sent.
[4:00] SPEAKER_02: Yeah, yeah, exactly.
[4:01] SPEAKER_02: Yeah.
[4:02] SPEAKER_01: Anyway.
[4:03] SPEAKER_02: Uh yeah, anyway.
[4:05] SPEAKER_02: It's uh it is what it is, and uh I don't think it made a difference in the end, ugly.
[4:11] SPEAKER_01: Well, let's talk about that really quickly.
[4:13] SPEAKER_01: Tell me about what was going on in your mind during the one minute penalty.
[4:17] SPEAKER_01: Did you know, like g considering you had just got that outside assistance, which uh naughty boy breaking the rules, did you did you know exactly how far ahead you were, and then did you have time in that minute penalty to think about everything and where was your head at during it and afterwards?
[4:33] SPEAKER_02: Yeah, so I think the last time split I had was uh maybe a little bit before coming into transition, and there I think it was I don't know seven or eight minutes, and coming into transition I also lost my chain actually, so I had to kind of stop and get that on.
[4:49] SPEAKER_02: So lost some time there and then lost the one minute.
[4:52] SPEAKER_02: Uh but actually since Texas previous this year, may I I I know it's maybe not the it's a bit frowned about to talk about uh weight in the sport of Trahland, but um yeah, we made a or I made the decision to try and and cut a little bit of weight.
[5:09] SPEAKER_02: So I knew and that of course helped the run fitness.
[5:13] SPEAKER_02: So I actually still felt quite comfortable that even with the one minute penalty I I could be in the the shot for winning.
[5:22] SPEAKER_02: I was confident that in temperate conditions I could run close to a 235, but this was so yeah, a little bit more hot, so I was actually kind of calm when he gave me the penalty.
[5:33] SPEAKER_02: It was also a chance to like you know, you cover a little bit, the heart rates get a little bit down, and maybe it would have been nicer to get it later in the in the in the run than uh after 1k, but uh it actually didn't affect me uh at all, I think.
[5:50] SPEAKER_02: I was just very worried that when he was so like strict that other people that were running with me that I didn't know would get me disqualified.
[5:59] SPEAKER_02: That was my biggest concern, actually.
[6:01] SPEAKER_01: Okay, so hearing you talk about that, that you'd you'd made the decision to lose a little bit of weight and that you felt quite confident in in running 235 just makes me want to stop all this Frankfurt chat and instead hear about your training and the lead up and what you've been doing because I I think it's gonna be a really fascinating uh insight from you.
[6:19] SPEAKER_01: But one last question about the race before we move on to probably an hour worth of training chat.
[6:25] SPEAKER_01: During the race, during the run, was there did you did you think that Christian Blumenfeld was going to catch you the whole way, or when when did you realize that?
[6:34] SPEAKER_01: And overall, were you really happy with your performance and and the second place finish behind Christian?
[6:39] SPEAKER_02: Yeah, so I was kind of calculating out there we had like a yeah, out and back section at the end of every loop.
[6:46] SPEAKER_02: It was like I was losing maybe one forty two minutes-ish uh lap.
[6:51] SPEAKER_02: So uh quick math out there was that okay, if I if I just stay on pace, it's either gonna be a win or it's gonna be a very, very close battle for the win, like within 20 seconds or something like that.
[7:04] SPEAKER_02: Yeah, I kept it quite steady actually for the first 30k, but yeah, then I at I think I was running 343 minutes per K, and then Yeah, the the hammer just hit me.
[7:18] SPEAKER_02: Um I think I spent that's the thing, like when when you're riding solo, just the overall energy output throughout the day is just so huge.
[7:27] SPEAKER_02: And yeah, then like yeah, just started to bunking a bit and and and couldn't run faster than uh yeah, four minutes per K.
[7:36] SPEAKER_02: And then when when that uh hit then he just started eating time like crazy and of course passed me uh quite early into the last lap.
[7:47] SPEAKER_02: So yeah, from there it was more like battle for for second position.
[7:52] SPEAKER_02: But I I believe for quite long that that the win was was possible.
[7:55] SPEAKER_01: You've been racing at a pretty high level for a while now, Christian.
[7:59] SPEAKER_01: Like last year you had a great year.
[8:00] SPEAKER_01: You came you came top ten at Kona, um the same race race at Frankfurt, you finished fourth.
[8:06] SPEAKER_01: Uh you you know, you had you just had some great performances all throughout the year, and and you do seem to do a little bit better over the full distance.
[8:13] SPEAKER_01: I know you've had a couple of good performances at the challenge championships now as well.
[8:17] SPEAKER_01: So you you've just you've had some good performances, but in my opinion, the performance at Frankfurt was by far your best performance.
[8:25] SPEAKER_01: Um it was it was incredible, and I I I knew you were gonna have a good race, I just didn't realise it was gonna be that good.
[8:33] SPEAKER_01: And it feels like you've stepped up a little bit of a level in performance.
[8:37] SPEAKER_01: You talked about the the weight loss.
[8:39] SPEAKER_01: Is that the big thing, or is there some other things that have been happening in in training that you've seen that have made you think, yeah, I actually am on a little bit of another level at the moment compared to what I was maybe last year?
[8:51] SPEAKER_02: Oh yeah, but it actually goes uh quite far back.
[8:54] SPEAKER_02: Uh my my background into the sport is I I started quite late as yeah, 21-year-old, and then yeah, age group stuff.
[9:01] SPEAKER_02: So I always thought that I had to do more than everyone else to kind of catch up.
[9:06] SPEAKER_02: And then in 2023, right after the world champion Nice, I got a yeah, stress fracture in the sacrum.
[9:14] SPEAKER_02: I had two terrible seasons, and then I had also not improved at all uh on the bike there for yeah, the previous two years, and that stress fracture kind of yeah made us stop up and kind of reevaluate everything we did.
[9:33] SPEAKER_02: That has been like a complete the turnaround uh in my yeah career actually because maybe I didn't have to do more than everyone else to improve.
[9:45] SPEAKER_02: Um so we actually started doing a little bit less, and then of course I couldn't run, so the bike number started to improve, and that translated into better running, and yeah, just as you said, I had a good season last year, and we could put even another layer on this year.
[10:01] SPEAKER_02: So I knew my bike shape was better than last year, and I was uh yeah, two or three KGs lighter than I normally would be.
[10:13] SPEAKER_02: And also I have chosen not to I've been on one camp this year uh in January, but other than that, I've chosen to stay back home here in Denmark because we just have a yeah, an awesome swim environment and have some very very good uh swim coaches on deck.
[10:32] SPEAKER_02: So that has also been a kind of investment time-wise, just to stay home to really work on the swim.
[10:39] SPEAKER_02: And I don't have a background as a swimmer, so that's almost what I'm the most proud about the weekend is that I I made a front group of of nine led by Schoenberg in the weekend.
[10:52] SPEAKER_01: That was impressive.
[10:54] SPEAKER_01: In Kona last year, Christian, you had the fifth fastest bike, you rode about a minute slower than Magnus Ditliv.
[11:00] SPEAKER_01: And then on the weekend, obviously there's you know group dynamics at play and that kind of thing, but you have the fastest bike, you ride 352, and Magnus Ditliv, who rode a minute faster than you at Kona, rides 359.
[11:12] SPEAKER_01: So, you know, you ride seven minutes faster than him.
[11:15] SPEAKER_01: Can you tell me?
[11:17] SPEAKER_01: You you said there was gonna be full transparency, so this is pushing it a little bit maybe, but can you tell me your power numbers at Kona last year versus Frankfurt on the weekend?
[11:26] SPEAKER_02: Of course, for this race, the normalizer's a little lower than I actually told you.
[11:30] SPEAKER_02: I think it's 332 and then average power 319.
[11:34] SPEAKER_01: Yep.
[11:35] SPEAKER_01: So on the weekend 319 average.
[11:37] SPEAKER_01: Yeah.
[11:38] SPEAKER_02: Yeah.
[11:38] SPEAKER_02: And even like in Texas earlier this year, that was one of my lowest power numbers ever.
[11:44] SPEAKER_02: Like just uh sitting in a big group for most of the ride.
[11:48] SPEAKER_02: I think that was 280 watts.
[11:51] SPEAKER_01: Wow.
[11:52] SPEAKER_02: Yeah, so Hawaii was uh 295.
[11:56] SPEAKER_01: So it's significantly different, isn't it?
[11:58] SPEAKER_01: 295 in Kona last year, 319 in Frankfurt, and you you're saying that you're probably two or three kilos lighter now than what you were at Kona, which obviously makes that that gap even bigger.
[12:11] SPEAKER_02: Yeah, yeah.
[12:12] SPEAKER_02: So but we also, yeah, I don't know where to start.
[12:16] SPEAKER_02: But I think I have a huge base of training, but we just haven't been sometimes uh able to get it out in racing, and also this year we have maybe more focused on for example I've had uh like uh in the start of the year I've had a lot of double bike days with yeah, double threshold because we felt that when I did the first session in the morning, maybe I could do like uh four times ten minutes at 380 watts and be around threshold ish.
[12:49] SPEAKER_02: And then when I then recovered for the session in the yeah later in the day, if we turned the interval volume down, so for example I did three minute intervals, then kind of because I've done the session in the morning and the intervals were shorter, like the mechanical load I could get on the legs without my lactate spiking was just uh crazy.
[13:15] SPEAKER_02: So I could maybe do the three-minute intervals at three four hundred and ten watts, and sometimes even the last couple of intervals increase them to four hundred and twenty, so I could get like a really high mechanical load on the legs as well, and I think that kind of helped develop the power over the year because that's not something I've yeah done before.
[13:39] SPEAKER_01: Let's start here, Christian.
[13:40] SPEAKER_01: Let's talk about your bike training this year as a whole.
[13:44] SPEAKER_01: So from kind of January 1st until now in in late June when you've won uh had the fastest bike split at Frankfurt.
[13:51] SPEAKER_01: Did you has your has how has your training progressed from the start of the year till this point in the year?
[13:57] SPEAKER_01: Is it very similar or have you kind of done some VO2 work, some threshold work, some race-specific work?
[14:03] SPEAKER_01: What's the general structure of your year looked like?
[14:06] SPEAKER_02: Yeah, so the the general structure is uh pretty much the same, I would say.
[14:11] SPEAKER_02: So of course a lot of my training is indoor uh for the first part of the year, also since I chose not to go on any camps and yeah, the weather is just terrible in Denmark.
[14:22] SPEAKER_02: Yeah, for example, on Tuesdays I have a I always do a kind of threshold run, and then like what I've done previously would just be an just you know easy zone two ride uh later in the day on the bike.
[14:40] SPEAKER_02: Um but now we this year we try to kind of every time I sat on the bike we try to kind of maximize what I would get out of the session.
[14:50] SPEAKER_02: So I would just do like it could be four times 20 minutes at 300 watts and then do some different cadence work as well to also get a bit of uh I don't know feeling for for the pedal stroke as well.
[15:07] SPEAKER_02: And then the day after on a Wednesday, I would also do that would be like a low cadence but kind of endurance work but with even higher wattage.
[15:17] SPEAKER_02: So it could be something like uh first the 30-minute block and then going into some uh low cadence work with five minutes at 340 or 50, with the rest in between being two minutes at 270 or 280, and then yeah, just repeat that.
[15:37] SPEAKER_02: So all my session was really maybe 10 or 15 minutes warm-up and then uh main set uh of around 92, two hours, and then five minutes cooldown, and that's yeah, throughout the entire week, and then Thursdays would be like a double threshold day with yeah, longer intervals in the morning and shorter intervals in the evening.
[16:03] SPEAKER_01: So are they both on the bike or is one run one bike?
[16:07] SPEAKER_02: Yeah, both on the bike.
[16:08] SPEAKER_02: Um because there I feel like yeah.
[16:11] SPEAKER_01: Tell me about these in a little bit more detail.
[16:13] SPEAKER_01: Tell me tell me the details of both sessions.
[16:16] SPEAKER_02: Uh yeah, so the kind of meaning of the first workout is I feel like when I wake up and I just jump on the bike, it's not like the body is kind of awake, and I don't feel I can push like my best power numbers there.
[16:32] SPEAKER_02: Or at least that would we think like the metabolic load is still there, even though I'm not pushing the highest what then the second session, so that's also why we just do some maybe longer intervals, maybe between eight to twelve minutes, and then try to accumulate around forty to forty-five minutes of threshold work, and then the evening session is with the purpose of trying to get like a high mechanical load uh on the legs by pushing uh a higher power, but we still want to keep the the lactate uh fairly low, so that's why the intervals are yeah shorter, but also feel that because I've written a first workout in the morning I can just push harder without building the lactate.
[17:21] SPEAKER_02: So those would be between uh three to five minutes, and then try to build them gradually.
[17:28] SPEAKER_02: So it could be like for example, yeah, four times five minutes at 400 watts, and then and then six times three minutes where I try to just see how the lactate it is.
[17:40] SPEAKER_02: So sometimes maybe it would be 410, and I can see I have some sessions where I could build the power up to 320 and still stay below 2.5 millimole.
[17:52] SPEAKER_02: But if I'd done that session in the morning, my lactate would probably be way above four, I would say.
[17:58] SPEAKER_01: I've got questions there, but I'll come back.
[18:00] SPEAKER_01: Let's just keep rolling through the week and then I'll come back and ask my questions about different sessions and different days.
[18:05] SPEAKER_02: Yeah, as long as do you have the structure?
[18:07] SPEAKER_02: Because in my head I'm all over the place.
[18:10] SPEAKER_01: But I'll I'll keep the structure, don't worry.
[18:13] SPEAKER_01: You go on to Friday now.
[18:14] SPEAKER_01: I'm just writing all this down.
[18:16] SPEAKER_02: Okay.
[18:16] SPEAKER_01: I'm gonna sell this as a training plan.
[18:18] SPEAKER_02: Yeah, so um then um Friday would be like just a longer, uh, easy ride.
[18:26] SPEAKER_02: Um, nothing special there actually.
[18:29] SPEAKER_02: Just yeah, get in some hours without accumulating too much fatigue because my overall hours throughout a week isn't actually that impressive.
[18:40] SPEAKER_02: Or at least I haven't been uh at the start of the year because we want to see if we can build the fitness throughout the year by slowly increasing the volume as I felt last year.
[18:50] SPEAKER_02: When I hit Kona though I was already on my limit, like both mentally and physically, and then I also did uh yeah, half in Australia in December last year and also the worlds, and but by that time I was totally fried.
[19:09] SPEAKER_02: So with the seasons being this long, we are trying to be a bit uh on the more conservative side with the with the uh total volume I would say.
[19:17] SPEAKER_01: And how long would that rod usually be, or how long has it been this year?
[19:21] SPEAKER_02: Uh for most of the time it a maximum of three hours, but of course now it has increased to to four or five when at this point in the season.
[19:31] SPEAKER_02: But until I s started preparing for Texas, it it wasn't any longer than three hours.
[19:38] SPEAKER_01: Sunday?
[19:39] SPEAKER_02: No bike than Sunday.
[19:41] SPEAKER_02: That's uh yeah, kind of a long combined threshold session.
[19:45] SPEAKER_02: So it could be between sixty to seventy-five minutes of threshold work, but also just trying the focus is on accumulating a lot of work and not overdoing it, and then actually as soon as I'm done with the intervals, uh I just kind of cool down.
[20:05] SPEAKER_02: So that session can be a little bit over two hours, and it could be something like maybe three times six minutes at maybe it could be three hundred and eighty, and then I kind of build it up to uh for the remaining uh three to five, it would be maybe be around four hundred watts.
[20:25] SPEAKER_01: This is a pretty crazy week though, like there's so much intensity here.
[20:28] SPEAKER_01: Let me let me just I just want to try and just like highlight some things here.
[20:33] SPEAKER_01: So on Tuesday, you might do, you know, you do a threshold ride in the afternoon, for example, four by twenty minutes at 300-ish watts with some cadence work in there, and then the next day you back it back it up with um, you know, you might do some like 30 minutes of of some tempo threshold work, and then you go into like five minutes of of cadence work, 340 to 350 watts, and then the next day off the back of those two days, double threshold ride where the morning you're doing eight to twelve minute intervals, forty to fifty minutes total, or forty to forty-five minutes total, I think you said.
[21:07] SPEAKER_01: Um, and I'm assuming if you're saying threshold that for you that's probably anywhere 340 to 400, depending on the day, and then in in the afternoon, you you go into you know some shorter stuff, four by five minutes, six by three minutes, that type of thing, four hundred, four hundred and ten watts.
[21:24] SPEAKER_01: Then the next day on the Friday, at the moment you're doing four or five hours as a long ride, having a day off Saturday, and then going back into sixty to seventy-five minutes worth of threshold work on the Sunday, um, kind of shorter reps as well, like the example you gave the the six meters into some shorter reps, but still three hundred and eighty watts plus.
[21:43] SPEAKER_01: That is an insane amount of intensity on the bike every week.
[21:47] SPEAKER_02: Yeah, and that's yeah, we we found that it worked out pretty well.
[21:51] SPEAKER_02: So, but the thing is then for most of the year the overall volume hasn't been that high, I would say, like maybe ten or 11 hours on the bike throughout the week.
[22:02] SPEAKER_02: And then of course it it has increased as some of the sessions has just got longer.
[22:09] SPEAKER_02: But uh I don't think it's for everyone as well, but it's also because I've done so much of of the biking indoors that I feel like I can accumulate, as you said, like a lot of intensity and and zone too and that stuff throughout the week.
[22:26] SPEAKER_02: If I just keep it very effective in each session, because then I feel like I can yeah, kind of recover from day to day almost.
[22:34] SPEAKER_02: Whereas what we have have done previously is as I said that we felt like I had to do we just felt like okay, in order to improve more than everyone else on the bike, I have to do 15 or 16 hours on the bike, and that was kind of what we then planned first, if that makes sense.
[22:55] SPEAKER_02: So I have to do three hours here, four hours there, and then you know what I ended up doing was I ended up doing the intervals, and then the remaining of the sessions was just two hours of of Zoom one, and what I think it did was that it just I had got a good stimuli from the intervals, but then the the very easy stuff just drained me, so I couldn't get any quality in the next day.
[23:21] SPEAKER_02: And that's one of the big things we we have changed.
[23:24] SPEAKER_02: But of course it's a lot easier when you write a lot of the stuff inside.
[23:31] SPEAKER_01: I've always received heaps of meshes from people who listen to this podcast and are frustrated about how inconvenient it is to watch Triton or how annoying some aspects of trying to watch Triton are.
[23:41] SPEAKER_01: In the US, you're paying for one streaming service to watch Iron Man and sitting through ads, and I get lots of meshes about how for some races you can't even watch the replay of it after it's finished, and then in the UK you're paying for another streaming service to watch T100.
[23:54] SPEAKER_01: Meanwhile, in countries like Australia, you can watch both Iron Man and T100 for free on YouTube with way less ads, and it's just super convenient.
[24:02] SPEAKER_01: Then last year I was overseas a lot experiencing these issues for myself, so I started looking for a solution so that I could watch races while I was over there, and that's when I found NordVPN.
[24:12] SPEAKER_01: I had never used Nord VPN before, and I bought it so I could set my country to Australia while I was overseas, and it was great.
[24:18] SPEAKER_01: Um I've used it ever since.
[24:20] SPEAKER_01: So I reached out to them last week after having had lots of messages recently around the big races about people experiencing these problems to see if maybe they might want to help help me out with the issue and partner with the podcast so that everyone who listens could hear this and go and get it and get a big discount code and help solve the problem of making Triton a little bit easier to watch.
[24:41] SPEAKER_01: And luckily for us, they said they'd love to.
[24:43] SPEAKER_01: So with Nord VPM, you can switch your virtual location to say Australia, for example, or any country in the world where Triton is free to stream, and suddenly you're watching both Iron Man and T100 for free with fewer ads on YouTube with no subscriptions needed.
[24:59] SPEAKER_01: You can then go and watch the replays of those races whenever you want to, so you don't have to stay up and watch them during the middle of the night or sacrifice other things you're doing on the weekend to watch them.
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[26:43] SPEAKER_01: Do you think that you needed to do the period of training where your volume was higher and there was more easy stuff so that when you came and brought down the volume and made it much more um intensity focused and a higher percentage of your weekly riding being higher intensity, that you could actually express that in terms of fitness?
[27:04] SPEAKER_01: Like, do you think that that the that you needed the high volume approach to then make this approach work?
[27:09] SPEAKER_01: Or do you think that if you had been doing this lower volume, higher intensity approach from the start, that you'd be in a better position now?
[27:17] SPEAKER_02: Yeah, that's a very, very good question.
[27:19] SPEAKER_02: There's and it's something I've thought about myself.
[27:21] SPEAKER_02: I think in some way it has benefited me, of course.
[27:25] SPEAKER_02: But I also know I for many years have been, and I know in some seasons I have been been overtrained, uh at least a couple of times, I know, and also actually ended up on the hospital one year.
[27:42] SPEAKER_02: But um you have also spoken about the the Lionel video, and I know all the things he he's he spoke about.
[27:50] SPEAKER_02: There is something I can see for the first many years of my traveling career, is all those warning signs have been there all the time, but when you're in it, you just kind of get used to it.
[28:02] SPEAKER_02: And you the stress factor kind of made me reset everything and get on the other side.
[28:07] SPEAKER_02: Yeah, I'm not sure.
[28:08] SPEAKER_02: I I think of course it has benefited a little bit, and I also learned so much from from doing all that work, I would say.
[28:16] SPEAKER_02: Um, and now I don't have to think about what if in in the term that what if I did a little more?
[28:23] SPEAKER_02: I know kind of now where my limits are and how I have to feel.
[28:28] SPEAKER_02: So maybe that's where I benefit the most.
[28:31] SPEAKER_02: But yeah, you should never disregard that having had a big volume over many years, and then maybe taking it a bit down and then increasing the intensity can give a lot of benefits.
[28:42] SPEAKER_02: Of course, that also has made me think quite a lot about like can I keep doing this training structure and then still keep on improving, or do I have to also go back to a more a little bit lower intensity and bigger volume?
[28:57] SPEAKER_02: But I think naturally that will come over the season as we just build the overall volume so maybe a little bit of the intensity goes out, um, and then there are then get like uh maybe the more volume boost, so to speak.
[29:15] SPEAKER_01: When it comes to this indoor training that you've been doing a lot of this year, do you think on on reflection, do you think that spending more time indoors as a percentage of your overall weekly bike volume, especially taking into account that it's also very high intensity, is better for your race day performance than if you were outside doing the same riding?
[29:38] SPEAKER_02: Uh at least for building, then leading into a race, I really want to get outside.
[29:43] SPEAKER_02: I just feel uh the pedal stroke can be a little bit different, and then in a way impacts the the heart rate and the feeling you have on the bike.
[29:54] SPEAKER_02: So I'd say in my kind of just developing as an athlete, I think it's it's very, very good.
[30:01] SPEAKER_02: But then when when I get more race specific, I also want to to get outside and and ride there because I just feel like when I get outside my cadence change.
[30:11] SPEAKER_02: I notice that when I'm out on the road, my cadence is maybe around 90 or 95, but when I'm riding on the trainer, it's hard for me to get it much over 80.
[30:24] SPEAKER_02: So there's also a difference there that uh I kind of have to yeah, just get used to.
[30:30] SPEAKER_01: Do you do all your sessions with no erg mode, or do you use erg mode, or do you use a combination of both?
[30:37] SPEAKER_02: Oh, I'm an erg mode boy.
[30:40] SPEAKER_02: Uh I like it very controlled and I also just don't have to worry about the Do you also know the days where if you are a little tired, then you feel like you always have to focus a little bit to keep the right power?
[30:54] SPEAKER_02: Um, whereas when it's in erg, and I people are probably divided about this, but when it's in erg, I know I'm doing the work and then I can kind of relax a little bit mentally, but I know I still get the the benefit of decision.
[31:07] SPEAKER_01: Do you think that there's any downside to erg mode?
[31:10] SPEAKER_02: Uh yeah, for sure.
[31:12] SPEAKER_02: That's also why I want to get on the road, and especially in the lead up to races, to get then do the intervals outside, because I feel like there's something about the the way the the pedal stroke goes, and also just when you're out there you kind of have to to be able to focus and and hold the power numbers.
[31:33] SPEAKER_01: And then um with your intervals or just riding in general, maybe when you're on the trainer, how much of that are you in the TT position versus seated and and up on like just sitting up with with your hands somewhere else, whether it's um on the base bars or on your arrow extensions or wherever wherever you put them?
[31:51] SPEAKER_02: Oh yeah, that's also uh I think uh from January until the start of April, I don't think I did a single interval in the TT position actually, and then only started doing it uh yeah three weeks leading into Texas, between Texas and when I did the challenge championships.
[32:10] SPEAKER_02: Maybe I did yeah, a few sessions in the TT position, and that that's also I I don't feel like it's very comfortable to do on the trainer outside, it's okay, but um I don't know if it's how my position is that I'm having quite a lot of load uh since my reach is quite short on my shoulders.
[32:32] SPEAKER_02: Uh when I'm riding inside, it yeah, it's not that pleasant to be honest.
[32:37] SPEAKER_02: So I actually don't do a lot of it in the TT position, but um that's more like when I move outside.
[32:46] SPEAKER_02: So I've done a little bit uh more leading into to Frankfurt, but yeah, actually it's not because there is I don't feel like the difference power-wise is that huge for me, and even though I haven't written in the TT position, and I don't know why.
[33:02] SPEAKER_02: But I I never had like a big problem uh switching from writing outside to inside the TT position.
[33:09] SPEAKER_02: Maybe it's because of the way my my body looks.
[33:14] SPEAKER_02: I have uh a long torso, very short arms, short legs, so maybe I have some freedoms other people don't.
[33:21] SPEAKER_01: And you touched on the Lionel Sanders video before, Christian, and I don't know how much you want to talk about this, but you said that a lot of the things that he talked about resonated with you.
[33:30] SPEAKER_01: Are we talking stress fractures?
[33:32] SPEAKER_01: Are we talking erectile dysfunction?
[33:34] SPEAKER_01: Are we talking anything like anything else?
[33:36] SPEAKER_01: What what was it that you had that was similar to what Lionel is going through?
[33:41] SPEAKER_02: Yeah, so of course the stress fracture, and the weird thing about that is like it it wasn't like even I wasn't that I wasn't that lean even, and also the the sports doctor here in Denmark told me when he diagnosed me with the stress fracture that I didn't look like the typical athlete that would get a stress fracture.
[34:01] SPEAKER_02: Yeah, and then actually also yeah, the erectile dysfunction, like I remember the first time I experienced it was in 2018, but I don't think like I could put like two and two together to kind of know um what the real reason behind it was.
[34:22] SPEAKER_02: But yeah, it's something I have noticed that also just this kind of the sex drive is a good indicator for me whether I'm uh approaching the limit or not.
[34:34] SPEAKER_02: Uh I know it has to get back, uh like it can be gone for a few days maybe, but not longer than that, then I probably need some rest.
[34:44] SPEAKER_02: So yeah, that and um also then just the sleep when you're on the limit or over the limit is like the body is having a hard time to relax, I feel like.
[34:55] SPEAKER_02: So just when you sleep, it's very light, and you wake up a lot of times in the in the evening as well.
[35:01] SPEAKER_02: And for many years I had to go to the toilet for at least two times uh during the night, and but that's also something that has changed completely as I can yeah, sleep through a night now without having to go peeing.
[35:16] SPEAKER_02: And it's it's so crazy when you look back at all the the things that were quite yeah, warning signals, but you just kind of ignored it, also because it's not something a lot of people speak speak up about.
[35:31] SPEAKER_01: Well, I guess you having conversations like this change it, and Lionel having conversations like his change it because um they are all common warning signs that a lot of triathletes, runners, cyclists go through.
[35:43] SPEAKER_01: And like you said, you just don't necessarily put two and two together, but people hearing you know you say that can help them put two and two together where they're like, oh, I'm having terrible, disrupted sleep, I'm waking up a lot, I'm I'm I'm feeling like the sleep must be light because I'm waking up tired, you know, um I'm going to have sex and uh and I'm having erectile dysfunction.
[36:02] SPEAKER_01: I don't have a sex drive, it's it's disappeared for a week or two weeks or however long it is.
[36:07] SPEAKER_01: These are all really common things that people just deal with internally and don't talk about.
[36:12] SPEAKER_01: So you're right, that it it is it is um it's important that we take it like out of the shadows.
[36:17] SPEAKER_01: And so thank you for sharing that, Christian.
[36:19] SPEAKER_01: And it does lead me to my next question, which is you said that you and you acknowledged it's kind of a taboo subject in our sport, but you talked about that for Frankfurt you purposely tried to lose weight.
[36:32] SPEAKER_01: Now, given what you've just talked about there and your history with with maybe some battles that are very typical of when you are trying to lose weight, what made you make the decision for this race to try and lose weight?
[36:47] SPEAKER_02: Yeah, so of course I heard rumors that it was gonna be a pretty crazy field in in rumors, and back then I already knew that the Norwegians and uh Magnus would be at the race.
[37:00] SPEAKER_02: So I also felt like I had to take it uh a level up than I've done previously.
[37:08] SPEAKER_02: And it's not like um no you know not like we have to look like Friedini, but yeah, he's a good looking man, but um he's um I it's not like I was nowhere near as lean as he was looking, and it's not like I ever looked lean, I would say.
[37:24] SPEAKER_02: So I think for me the potential to do it has always been there.
[37:29] SPEAKER_02: I just haven't done it.
[37:32] SPEAKER_02: And um so I also think that it would if it was just done right, yeah, it would be a benefit for me.
[37:39] SPEAKER_02: And it's I wouldn't say like I'm pretty far off the limit of looking unhealthy or or way too lean uh at where I am now.
[37:49] SPEAKER_02: And uh yeah, a lot of the the the key indicators for me through this period has also been the sex drive and most uh just as importantly, um like if I ever noticed that the power numbers on the bikes were dropping, then I also knew I was taking things a bit too far.
[38:10] SPEAKER_02: So I just yeah heavily relied on getting uh like a lot of protein.
[38:16] SPEAKER_02: Uh I think we aim for yeah, three grams per kilo body weight throughout the day because it will keep me satired, so uh I would eat uh less you know snacks and also it could maybe help keep the body mass while I was shredding off a yeah, bit of fat.
[38:36] SPEAKER_02: And it worked pretty well.
[38:38] SPEAKER_02: And it's it's it's not like I didn't eat any candy or you know, having a pizza or a burger like that.
[38:44] SPEAKER_02: It wasn't that strict, but I think it's quite easy to lose a bit of weight without doing anything crazy when you burn that many calories during a week.
[38:56] SPEAKER_01: So you talked about the benefit it could have on your run, and you did have a very good run for you, probably the best marathon you've put together, and definitely the best 30k you've put together, in my opinion.
[39:07] SPEAKER_01: But did it help on the bike as well?
[39:09] SPEAKER_01: Because I think that was the most phenomenal part about your race, is that you got that you know eight to nine minutes on all of your major rivals, which is insane in a field like that.
[39:18] SPEAKER_01: Like that's why I want to hear about your bike so much, and I'm why I'm so fascinated by it, because like no one's done that in forever.
[39:24] SPEAKER_01: Maybe since maybe what Sam Laido did at Iron Man World Championships in Nice was like but but apart from that, this is as as impressive a bike performance as I've seen in the last three, four years.
[39:36] SPEAKER_01: So um, did did you feel like it it was a a big factor in why your bike was so much better versus say at Kona last year, or do you think that the training that you that you've been doing has been the bigger factor?
[39:50] SPEAKER_02: I would say the the training because my numbers are are better, but then also I've yeah, changed actually all equipment except the wheels, I would say, from last year.
[40:04] SPEAKER_02: And I've been yeah, to the velodrome a couple of times last year, and also the wind tunnel and yeah, a couple of times to the wind tunnel and velodrome this year, and I just know um even though the setup last year was actually quite good, it's uh yeah, on a completely different level this year.
[40:22] SPEAKER_02: So I would say yeah, speed for for power is is really really good.
[40:29] SPEAKER_02: And but I don't know if the the the weight has when when we're riding that fast, how much the weight impacts it.
[40:36] SPEAKER_02: Of course the climbs, but they are quite short here.
[40:42] SPEAKER_02: So maybe for Nice, I don't know how much of a difference it would make there.
[40:49] SPEAKER_02: Probably a little bit, but I think mostly yeah, the power and the aerodynamics is is is playing the the biggest part.
[40:57] SPEAKER_01: Given that you are spending so much of your week riding at 350 to 400, even over 400 watts, like an insane amount of time, really, like multiple hours every week um over like 350 watts.
[41:11] SPEAKER_01: When you get out and you ride like whether it's 320 like it was on the weekend, um, power for 180k, does it feel relatively easy to you the whole time out there?
[41:24] SPEAKER_01: Like can you give me, can you try and take me inside just how easy or just how hard that ride was on the weekend?
[41:31] SPEAKER_02: I would say like kind of divide it into two, like in the it doesn't feel hard on the legs, so to speak, but especially in racing, but then it's more like the the heart rate is more like the indicator of how hard my my body is working, so but it doesn't feel hard, like in the way that it's hard to push down in in the pedals or like you're building a lactate, but you can just feel like the the body is doing a quite a hard job.
[42:01] SPEAKER_02: I would say that um it's it's more the the thing that it's a little bit exhausting throughout the day, also with the heat.
[42:10] SPEAKER_02: But what I tried to do uh on the weekend was to I wrote the first two-thirds of every lap I wrote pretty hard.
[42:18] SPEAKER_02: That's also where a lot of the uh kind of undulating parts of the course was.
[42:24] SPEAKER_02: So I tried to push it quite a bit on the uphills and then kind of coast uh the the downhills, and then I felt like the last third part of each lab was quite a lot more far uh flat, and there I could uh kind of recover a little bit.
[42:43] SPEAKER_02: So it's not like it's it's not like it's easy, but it's also not like it's hard, it's a very bad answer.
[42:51] SPEAKER_02: But uh I like you can still feel that you're pushing a good amount of power, but it's not like you are you are near the limits.
[42:59] SPEAKER_02: It's it's more like the the legs get uh a little toasted as the kilometers go by.
[43:06] SPEAKER_01: So throughout the bike ride on the weekend, 180k, you get the seven, eight, nine minute lead over your rivals.
[43:13] SPEAKER_01: You're a sports science guy, so we'll go with a modified Borg scale, the the one to ten RPE.
[43:18] SPEAKER_01: Throughout the ride, what do you what are you on the one to ten RPE RPE scale?
[43:24] SPEAKER_02: Uh I would say five, maybe no six.
[43:29] SPEAKER_02: Wow.
[43:30] SPEAKER_02: So still working pretty hard.
[43:32] SPEAKER_01: Wow, I mean, yeah, I guess yeah, it's uh i i I guess like uh a five is the definition of five on the one to ten RPE scale is that five is hard.
[43:43] SPEAKER_01: Four is somewhat hard, and five and six are hard, and then seven, eight, nine are very hard, and ten is very, very hard.
[43:50] SPEAKER_01: That's kind of the sports science way of of a modified Borg scale.
[43:54] SPEAKER_01: So you're saying it's but somewhere between somewhat hard and hard.
[43:58] SPEAKER_02: And then of course.
[44:00] SPEAKER_02: Parts of the course where I could maybe take 15 minutes, I could go down to a four, and then kind of recover.
[44:07] SPEAKER_02: So I was able to push a bit harder on where I think you get more benefit out of the power.
[44:13] SPEAKER_01: Okay, let's talk about this because it's probably the one controversial point is that there were there was some chatter about you getting bike assistance, like there was some narrow sections where the motorbike was in front of you.
[44:26] SPEAKER_01: How big an impact do you think that the motorbike and you drafting off the motorbike had in you gaining your lead?
[44:33] SPEAKER_02: Yeah, it definitely played a part.
[44:35] SPEAKER_02: I felt like where uh I got the most draft was coming into maybe smaller towns where the vehicles had to kind of break and then had to kind of accelerate after.
[44:48] SPEAKER_02: I feel like on the more open roads and on the rolling terrain, it was I would say fair most of the time, actually.
[44:56] SPEAKER_02: But it has to have given yeah, um a couple of minutes or maybe.
[45:01] SPEAKER_02: But I think also why the gap looks so crazy is because I mean I feel like I was riding really strong in the front, and I could really write the course as how I wanted to get the most speed for my power, and then when you hear about the guys um in the back, it seems like it got quite tactical.
[45:21] SPEAKER_02: Like people were trying to put in searches, but then didn't get a gap, and then you look back and the whole group is there, then you slow down.
[45:28] SPEAKER_02: Like who's now gonna take initiative to go to the front and pull a bunch of guys that can run 230 or 235?
[45:35] SPEAKER_02: Like, no one really wants to commit to that, I would say.
[45:38] SPEAKER_02: I also know when you're riding in a pack, if you're in the front, you don't push the downhills as much because that's where the guys behind really benefit from it.
[45:47] SPEAKER_02: So there you will use a lot more energy than the guys behind.
[45:51] SPEAKER_02: So it gets a a lot more um uneven pacing, and you don't go as fast for the same power, I would say.
[45:59] SPEAKER_02: So I think that's also maybe uh the biggest key factor, like the the combination of all three, if that makes sense.
[46:08] SPEAKER_01: Yeah, and big respect to you for coming out and saying that it did give you benefit.
[46:11] SPEAKER_01: Because I feel like the athlete in you wants to say, Nut didn't give me any benefit, you know, like it's all me.
[46:17] SPEAKER_01: But to say that you potentially got a couple of minutes wrong is respectably honest, like really refreshingly honest too, as well.
[46:23] SPEAKER_01: So hey, um commend you, commend you coming out and saying that.
[46:26] SPEAKER_01: But I guess that's just the benefit of being at the front of an Iron Man bike course.
[46:30] SPEAKER_01: Like we talk about it almost every Iron Man when when someone's off the front, that it's very likely a motorbike's gonna help them in some way, shape, or form.
[46:38] SPEAKER_01: It's just kind of how it goes.
[46:39] SPEAKER_01: So um I guess that's the game.
[46:41] SPEAKER_02: Yeah, yeah.
[46:42] SPEAKER_02: And I had to get to the front myself as well.
[46:44] SPEAKER_02: So it's I mean, like when I came out of transition, like I spoke to Magnus before the race, and we wanted to get to the front of the bike before the 32k mark because that's where there's a like a cobblestone section.
[46:58] SPEAKER_02: That's just a good place to put in an attack.
[47:00] SPEAKER_02: But yeah, of course, he was in the swim group behind me.
[47:04] SPEAKER_02: But I thought, like, surely it's Magnus, he will kind of catch up.
[47:08] SPEAKER_02: So I lost quite a bit of time in the transition because I had to get on some socks and calf sleeves, and so just didn't ride hard, but like moderately, uh, because then I thought I could kind of catch the front, and also yeah, didn't actually bother searching past the people I overtook uh as I thought that they would eventually get caught up by the Magnus group and then get a lift to the front.
[47:36] SPEAKER_02: So um I just tried to ride pretty steady to the front and not do anything special at all.
[47:43] SPEAKER_02: And then when I hit the front, that I think the 30 kilometer mark, we I had already put I think one and a half minutes into the Magnus group.
[47:55] SPEAKER_02: I was like, yeah, what the fuck?
[47:58] SPEAKER_02: That didn't make any sense to me in my head.
[48:00] SPEAKER_02: That's also why I just decided on attacking uh on the cobblestone section myself.
[48:06] SPEAKER_02: So of course the car made a little difference, but riding to the front uh was also uh yeah, putting in significant time to the guys behind.
[48:17] SPEAKER_01: I've been wanting to ask you about a point that you just brought up then is the calf sleeves and socks.
[48:23] SPEAKER_01: So it was a non-wetsuit swim on the weekend, so you can't swim with calf sleeves on.
[48:27] SPEAKER_01: But a couple of you boys put them on in Trit T1, like yourself, Christian Blumenfeld.
[48:33] SPEAKER_01: Um I can't remember who else did, but there was multiple.
[48:36] SPEAKER_01: I think Patrick Lang didn't, Cam Worth didn't.
[48:39] SPEAKER_01: I can't remember.
[48:39] SPEAKER_01: I think even Magnus maybe didn't.
[48:41] SPEAKER_01: I can't remember off the top of my head, but No, yeah, he didn't, no, yeah.
[48:44] SPEAKER_01: No, he didn't, yeah.
[48:45] SPEAKER_01: But you and Christian Blumenfeld both did.
[48:48] SPEAKER_01: What what do you think it's beneficial?
[48:50] SPEAKER_01: Do you think the time you lose in T1 to put on calf sleeves you make up for on the bike with the benefit of the calf sleeves?
[48:57] SPEAKER_02: Actually, when I got into transition, I I didn't have any normal socks in my um T2 bag with the running shoe, so I had to get these on.
[49:07] SPEAKER_02: But if I had running socks in my running bag, and maybe that's something I'll have to do next time if I choose to.
[49:15] SPEAKER_02: But uh I think for me, uh I don't know if you agree, but I think for me it would have been more beneficial to get a lot faster transition and then maybe have been able to go with Schomburg uh on the bike and then just build an even earlier lead rather than losing a lot of time and then having to catch up that time.
[49:38] SPEAKER_02: But then in the end I also ended up riding a lot of it alone on my own, so there they have benefited.
[49:45] SPEAKER_02: But I think for the dynamics of this race, I it would probably have benefited me a lot more to yeah, try and get just as fast as possible out on the bike.
[49:57] SPEAKER_01: Yeah, but I mean you come out of T2 eight minutes and 48 seconds ahead of Magnus Ditlib and nine minutes ahead of Christian Bluefield and Casper Stoyners like I mean, if it could have benefited you more, then that's pretty scary because that means it's gonna be 10 minutes, but that's kind of sick.
[50:13] SPEAKER_01: Um so the the rest of the year, you've you've gone about trying to lose some weight, you've done that, you've had a really good um start of the year when it comes to training.
[50:23] SPEAKER_01: Going forward, I'm gonna assume your your next big race is the Iron Man World Championships in Nice.
[50:29] SPEAKER_01: How do you go about performance between now and Nice?
[50:33] SPEAKER_01: Do you just um eat exactly the same as what you have been and try and maintain your weight and keep training hard and like you said, maybe increase the volume a little bit?
[50:41] SPEAKER_01: Or do you now, because you did lose some weight, do you purposely go and put a little bit back on and then build back and you know, maybe drop your training off a little bit and then build back into Nice?
[50:50] SPEAKER_02: Yeah, yeah.
[50:51] SPEAKER_02: So I always feel like uh, especially for IMAN's, I feel like I gain a little bit of weight in the probably not much, but I feel like I gain a little bit of weight in the race week and also the week after the race.
[51:05] SPEAKER_02: So I think that for me that's kind of resetting the body a little bit.
[51:11] SPEAKER_02: And then I'm not sure I'm gonna try to lose more weight, or at least not as as aggressively.
[51:17] SPEAKER_02: Also, as I feel like now it has been uh yeah, maybe two months where I have done it.
[51:21] SPEAKER_02: So I think it would be good to kind of maybe just plateau it there, and also because I think you have to kind of especially on the bike, you have to choose whether you want to lose weight or you want to gain a bit of power.
[51:36] SPEAKER_02: I think it's hard to get both.
[51:37] SPEAKER_02: So the focus towards knees would be more like yeah, try to develop the power or just try to extend how long I can keep a certain power number unresty.
[51:52] SPEAKER_01: I personally think that all triathletes or endurance athletes in general should be taking creatine daily.
[51:58] SPEAKER_01: However, not all creatines are created equal, and in the case of Pillar Performances creatine monohydrate, it features single origin creepure made in Germany, which is the purest form of creatine monohydrate available on the market.
[52:10] SPEAKER_01: And unlike most brands, it's informed sports certified.
[52:14] SPEAKER_01: So, as a triathlet, why should you be taking creatine daily?
[52:18] SPEAKER_01: Well, firstly, energy production.
[52:20] SPEAKER_01: Creatine helps replenish ATP, which is the body's primary energy source.
[52:25] SPEAKER_01: This means higher anaerobic capacity and better overall athletic performance.
[52:30] SPEAKER_01: Enhanced recovery is the second thing.
[52:32] SPEAKER_01: Creatine reduces muscle damage and inflammation while promoting faster glycogen replenishment.
[52:38] SPEAKER_01: This leads to quicker recovery between training sessions and races.
[52:41] SPEAKER_01: It's it's probably, in my opinion, the main reason why you should use it.
[52:45] SPEAKER_01: Just the in hugely enhanced recovery that it leads to.
[52:49] SPEAKER_01: And then thirdly, is the cognitive benefits.
[52:52] SPEAKER_01: Creatine supports brain function, reducing mental fatigue and improve focus throughout endurance events, but also just day-to-day in your life.
[52:59] SPEAKER_01: If you're trying to get up early and train and then go to work and then um look after your family and spend quality time with the people you care about, maybe even train a second time.
[53:08] SPEAKER_01: I mean, you just need to have the cognitive ability to do so, and creatine definitely helps that.
[53:13] SPEAKER_01: So if you would like to try some creatine monohydrate yourself, which I highly recommend you do, then head to pillarperformance.shop or for North American listeners, listeners, head to thefeed.com and enter the code TTH for 15% off all first purchases.
[53:28] SPEAKER_01: That's code TTH for 15% off all first purchases.
[53:33] SPEAKER_01: And let's talk about your running a little bit because your running has been probably your weakness throughout your career so far.
[53:39] SPEAKER_01: It's not that it's bad, it's not bad, it's been quite good.
[53:42] SPEAKER_01: It's just we have so many insane runners in the in the professional ranks at the moment that relative to them, it's probably where you've had the most uh performance to gain.
[53:52] SPEAKER_01: And on the weekend, there was long periods of time where I was like, Jesus, you you are actually a chance to win this on the marathon here.
[54:00] SPEAKER_01: You end up running 242, which I don't, yeah, you definitely oh you might have run that fast at Hamburg actually a few years ago.
[54:07] SPEAKER_01: Hey, but it's but it's a little shorter.
[54:09] SPEAKER_01: Yeah, exactly.
[54:10] SPEAKER_01: That Hamburg course is fast.
[54:12] SPEAKER_01: Um but still a very good race compared to what you did last year.
[54:17] SPEAKER_01: Like I know you said you were kind of on your limit towards the end of the year in Kona, but you only just broke three hours in Kona and on this same course uh in Frankfurt last year, which is probably the biggest indicator you ran three minutes slower than what you did on the weekend.
[54:29] SPEAKER_01: So clearly your run is is in a bit of a better position, especially given that you just talked about how you kind of blew up a little bit in the end and you were actually on uh more like high 230 pace for for quite a lot of the marathon.
[54:41] SPEAKER_01: So um with your running, have you changed the the stuff you've been doing in training?
[54:46] SPEAKER_01: And can you tell me a little bit of about you know what what run training you've been doing?
[54:51] SPEAKER_02: Yeah, it's actually been fairly simple uh for for most of the year.
[54:56] SPEAKER_02: The volume has been quite low.
[54:58] SPEAKER_02: Um, as yeah, we just spoke about with the bike training.
[55:02] SPEAKER_02: That has been the focus actually because uh when I had my stress fracture, my power numbers increased pretty crazy.
[55:10] SPEAKER_02: And I think that was because uh of the lag of running and then being able to like kind of recover from session to session.
[55:16] SPEAKER_02: And then when I got back, I hadn't really lost like a significant amount of run fitness.
[55:23] SPEAKER_02: So for me, I think it translates quite well.
[55:26] SPEAKER_02: So for most of the V I have been running uh 50 to 60k with just one threshold session and then one zone two each, and then remaining is just easy.
[55:38] SPEAKER_02: Then the last uh four weeks leading into Frankfurt, we also increased the volume quite a bit actually, also because now I had a longer period and I also run quite a lot more previously yes, so it might seem crazy what we did, but we increased the weekly well run volume to around 90 to 95k per hour for the last weeks leading into Frankfurt.
[56:03] SPEAKER_02: And of course, uh you just get into a completely different rhythm when you're running with that.
[56:09] SPEAKER_02: I think now we're gonna take it a little bit down again and then maybe try to increase it a bit when we get closer to to knees again, but maybe we'll take it down to around 80k, and then I I definitely need to build the back end uh fatigue resistance on the run because that's where I feel like I'm suffering the most, and I could also feel like it's now three days since the race, and I still can't walk normally, so there is for sure something to be gained there, I would say.
[56:39] SPEAKER_01: And this the threshold session that you were doing every week, talk to me about how that looked and and what you were doing.
[56:45] SPEAKER_02: Yeah, so for most of the year it has been every odd week, so to speak, is uh then it's uh for example eight times five minutes, and then the other week is more like longer threshold intervals at it could be four times ten minutes, and then yeah, at at the start of the year the the pace was quite slow, maybe three twenty-five-ish, but uh the last few sessions I had leading into um Frankfurt, I was yeah, down running yeah three tens on the intervals, and I was also like I think maybe my craziest run session was three weeks before Frankfurt.
[57:30] SPEAKER_02: I did it was a 32k run where I did yeah, just uh a couple of 1k warm-up, and then I did um 20k at which by then was kind of uh tempo, so that was 20k at 318, and then just settled directly into 10k at um a little under goal pace, so 335, and felt really good.
[57:56] SPEAKER_02: And that's also where we kind of knew that a good run speed would be possible, but of course it depends on how much you shatter your your legs on the bike because um we actually did maybe it was one and a half weeks before Frankfurt we did at our kind of national test center here in in Denmark, we did a kind of simulation day.
[58:22] SPEAKER_02: Well, the day before we measured my bike economy and also run economy, and then the day after I did a simulation day, so it was quite shorter, so I wasn't allowed to eat carbs uh for dinner the day before, and also not in the uh for breakfast, and then I did two hours on the bike without any carbohydrates also just to deplete a little bit, so we tried to simulate how the glycogen stores might be when you you hit the run.
[58:54] SPEAKER_02: Um, and there it did yeah, two hours of it was a little bit like undulating power, but I think the average was yeah 310 without any carbohydrates, and then it was onto the run with 26 kilometers at 335, where I was allowed to eat carbohydrates as I would during the race, but there we also could kind of see how the run economy evol evolved, and yeah, there's for me there's uh a lot to improve on there since the the drop-off might be a little too big from when I'm fresh.
[59:30] SPEAKER_01: That is a insane session.
[59:32] SPEAKER_01: Um would you is that the only one that you did?
[59:35] SPEAKER_01: Like was that the only time where you depleted carb or hydrate stores the night before the morning of and then did that?
[59:41] SPEAKER_01: Or have you done this semi-regularly or or very regularly throughout the build?
[59:45] SPEAKER_02: Oh, that's I haven't always fueled quite a lot, I would say, uh during the sessions.
[59:52] SPEAKER_02: Also because yeah.
[59:54] SPEAKER_02: During COVID, I think that's where the topic of uh training faster and stuff like that, that's where that kind of peaked before the whole uh carbohydrate uh discussion came into play.
[1:00:06] SPEAKER_02: But there I I actually trained quite a lot um without carbohydrates, and in the end my goal was to ride five hours without breakfast and any carbohydrates, and then just write 260 watts or something like that.
[1:00:22] SPEAKER_02: And uh it's crazy how the body kind of just got used to it, but man, it also came with a cost after a few weeks.
[1:00:31] SPEAKER_02: Yeah, so that kind of scared me, and I actually haven't done anything since then.
[1:00:37] SPEAKER_01: And you said that you were kind of using it as a test to measure your running economy.
[1:00:42] SPEAKER_01: Um, for those people who don't know, running a common economy is just measuring the oxygen consumption during running.
[1:00:49] SPEAKER_01: Um, so the amount of oxygen that your body uses for a certain pace that you run, and you did 26k at 335 per K.
[1:00:57] SPEAKER_01: How did you measure your oxygen um or well, how did you measure your running economy for that session?
[1:01:03] SPEAKER_02: Uh yeah, so I did the one and a half K on the treadmill where we measured my breathing, and then I did 11 kilometer loop outside, and then directly onto the treadmill after, uh measured again, and eleven kilometer loop outside again, and then we measured for yeah, one and a half k on the treadmill.
[1:01:25] SPEAKER_02: So pretty simple.
[1:01:27] SPEAKER_02: Yeah.
[1:01:27] SPEAKER_01: Can you can you remember what your running economy was?
[1:01:30] SPEAKER_02: Yeah, it was in in the fresh state it was the low 180s of is it uh milliliter per minute per kg per kilometer or something like that.
[1:01:44] SPEAKER_02: And but then the my drop-off in economy was quite crazy.
[1:01:48] SPEAKER_02: I think it it decreased by 10%, and um we know that there is a yeah, public available study on on Magnus where I also looked at his drop-off in running economy and it was only two percent.
[1:02:03] SPEAKER_02: And of course he is uh pretty crazy athlete, but I I definitely think there is yeah, room for improvement there.
[1:02:10] SPEAKER_02: And I mean, even just a couple of percentages is worth a super few.
[1:02:16] SPEAKER_02: So I think there's gains to be made, but I think it's gonna be a little bit too tight for maybe the world champs, as I think it will involve biometrics and strength training.
[1:02:27] SPEAKER_02: So it's maybe first something I want to yeah, kind of look on for for the next season.
[1:02:35] SPEAKER_01: Yeah, an interesting point you made there about super shoes, because running economy tests are how all of the brands test their super shoes.
[1:02:42] SPEAKER_01: And when with you know, like the Nike 4% is the big one, that's because it had a 4% improvement in running economy for a test that they did with uh a multitude of runners.
[1:02:51] SPEAKER_01: So very interesting.
[1:02:53] SPEAKER_01: And I'm I'm pretty sure like Patrick Lang's uh running economy actually improved throughout the marathonic corner, so that's kind of the standard.
[1:03:00] SPEAKER_01: It looks like it yeah, it actually got better over the course of his marathonic corner.
[1:03:05] SPEAKER_01: Uh pretty crazy.
[1:03:06] SPEAKER_01: Um, Christian, we we've we've gone on forever, but I I could talk uh about training with you for a long, long time because I think I think the way you train is really interesting and it's super high level.
[1:03:17] SPEAKER_01: And it doesn't surprise me now I'm hearing all this that you put in the performance that you did at Frankfurt.
[1:03:22] SPEAKER_01: Like, if anything, I think you've still got some pretty low-hanging fruit with your running to go and and oh god, I don't even know what you could do this year.
[1:03:30] SPEAKER_01: But in your own mind, where do you see your potential at the IMM World Championships in Nice this year?
[1:03:37] SPEAKER_01: Do you think you can win the race?
[1:03:38] SPEAKER_01: Do you think you can podium at?
[1:03:40] SPEAKER_01: Is is another top ten good enough for you?
[1:03:42] SPEAKER_02: No, of course.
[1:03:43] SPEAKER_02: Uh another top ten isn't what I will be looking for, but also that's like maybe even if I place ninth again as I did last year, it could be a better result since there is just even better athletes uh or more at better athletes on the start line this year than there were at Hawaii with uh all of the Norwegians and Martin and Jonas and a lot of other guys.
[1:04:11] SPEAKER_02: But um yeah, we'll we'll see how it goes.
[1:04:14] SPEAKER_02: Um I'm gonna prepare as best as I can, but also one one thing that might be a bit unknown is that my my girlfriend is pregnant and she's due to give birth on the 5th of September.
[1:04:28] SPEAKER_02: So yeah.
[1:04:30] SPEAKER_02: So uh it it has put a like a little bit of a uh stick into the wheel, but it has also given me a purpose this year too.
[1:04:40] SPEAKER_02: I think I've been able to focus a lot more.
[1:04:43] SPEAKER_02: But the changes in plans it has made, like my original plan until yesterday, was actually to race the Selamse two weeks before the World Championships as a just as a good preparation for Nice and also to get in a 70.3 for the Pro Series.
[1:05:02] SPEAKER_02: And my coach called me and said maybe I should have a look at another race since it could be a little too close to my girlfriend's uh due date.
[1:05:11] SPEAKER_02: So um actually uh I actually just got on the start list for Swansea in one and a half weeks, um which is yeah, gonna be a bit of a challenge since I'm gonna do Lake Placid the week after that as well.
[1:05:25] SPEAKER_02: My fear is I'll lose a bit of fitness, but he feels quite confident that we can we can nail it, so it's gonna be interesting to do two full and a half in in three weeks' time, yeah.
[1:05:39] SPEAKER_02: Since uh my legs are still hurting quite a lot.
[1:05:42] SPEAKER_01: I'm I'm scared for the Americans though.
[1:05:45] SPEAKER_01: I think you could do real damage on that Lake Placid bike course, like it's a very, very hard bike course.
[1:05:50] SPEAKER_01: Like, I I'm I'm actually scared for the Americans, and I I think I think you doing that race is gonna make it a very hard day for a lot of the boys out there on that course because uh you're gonna ride that thing crazy, crazy fast, I think.
[1:06:03] SPEAKER_01: But going back to the your wife's pregnancy, she's gonna give birth if everything goes exactly to plan, uh, one week before race state, the Iron Man World Championships.
[1:06:12] SPEAKER_01: Do you guys have a plan?
[1:06:13] SPEAKER_01: Like, is this gonna be a natural birth where it's just wait and see?
[1:06:16] SPEAKER_01: Because I think I think a lot of births like there's a lot of potential that she goes over and and and you could have to like make the decision between missing your child's birth and the Iron Man World Championships.
[1:06:28] SPEAKER_01: Or like you're gonna go and like uh is she gonna go and have a CS or like and you're gonna have a planned planned induction day or that kind of thing.
[1:06:36] SPEAKER_02: No, we're gonna go with natural this is crazy.
[1:06:41] SPEAKER_02: Yeah and yeah the the odds are working against us I would say I think it's the majority of first time birth givers are yeah they they go over by one week I would say and then we're two weeks away from the race but uh I think I'm very optimistic by nature so like in my head she gives birth uh a week before her due date and then you know everything works out and it's gonna be great.
[1:07:08] SPEAKER_01: So here's the statistics Christian only you just tripped them up only five percent of babies are born on or within two days of their due date and here's the here's the bad reading for you 82% of first time mothers go at least a week past their past their due date.
[1:07:29] SPEAKER_01: So I think you're in real trouble yeah I think you're gonna have to potentially miss the birth of your of your first baby.
[1:07:36] SPEAKER_02: I will see I I don't know what I will do yet and we're still a bit in doubt.
[1:07:41] SPEAKER_02: I think the the the plan A is just book as late as possible flight tickets.
[1:07:49] SPEAKER_02: Two knees it's quite close to Denmark I think it's maybe one and a half or two hour flight but uh and then yeah I don't know it would also if you haven't given birth when I leave I think it'll be quite hard to sleep in the days leading up to the race though.
[1:08:06] SPEAKER_02: Yeah we'll see we'll see how it goes I think after the 5th of September that's when I'll start panicking and until then I'm quite calm.
[1:08:15] SPEAKER_01: I'm actually I know this might sound like kind of sadistic but I'm actually looking forward to watching this unfold.
[1:08:21] SPEAKER_01: Like it's going to be absolutely chaotic and stressful for you but but quite fun as it quite fun for everyone else to to kind of keep track is has she given birth yet or not because there's no doubt you'll be a massive factor at that race if you are there but this is an absolute spanner in the works.
[1:08:37] SPEAKER_01: Maybe Coney or 2026 is is the big goal of um of the the Iron Man World Championship field you kind of threw around a few names before we've obviously got Sam Laidlow who won it last year uh last time it was at Nice but has been having some issues Magnus Ditliff Christian Blumenfeld's in the form he's in Gustav Eden the 2022 world champion looked back in some pretty good form you know you've got guys like Martin Van Riel who are going to come and race it for the first time is there is there anyone in particular that you think of as being the favorite for the race and like is there anyone that you look at and think I'm gonna shape the way I race the race based on them being in the race?
[1:09:15] SPEAKER_02: Yeah I think uh in in my head the big favorite is is Martin and I think it's because he's quite lightweight and we saw like a lot of names in the top ten of course there were still heavier athletes but I also think there was a great majority of like lighter athletes and I mean I mean it's just a long day so if you can save a bit of energy by having to push less power on the uphills and also I think he has quite an amazing yeah power to weight ratio and we have seen that he can run really well so I in in my head he's definitely the the biggest favorite along with of course Christian and and Magnus and and Patrick man are so many.
[1:10:03] SPEAKER_02: But I would say if I could be at the front of the swim again then I would love to try and ride with a guy like him and then see what could happen from there.
[1:10:14] SPEAKER_02: One thing about Ratlin is that I really really love racing I feel like when it gets a little bit too boring that's also when I can take bad decisions because it's just boring.
[1:10:27] SPEAKER_02: I love sports so much and I love when people do stuff where they might attack with the heart instead of the brain of course you have to have a bit of mix of both but when you see guys attack from a long way from the finish or that's I think that's the most inspiring stuff in in sports when they when initiative is taken and that's also the way I love to race.
[1:10:53] SPEAKER_02: Sometimes it pays off and sometimes it's uh pretty big loss but I keep racing like that I think for the time I'm in the sport Christian Hoganhag uses precision fuel and hydration for his training and racing nutrition.
[1:11:09] SPEAKER_01: On the weekend in Frankfurt on the bike he used three bottles of precision's carbonly drink mix and two bottles of their electrolyte drink mix.
[1:11:16] SPEAKER_01: Then on the run he used pH uh electrolyte tablets in his water and nine pf30 gels and four pf30 caffeine gels.
[1:11:24] SPEAKER_01: This meant that his overall carbohydrate use was 161 grams per hour on the bike and 121 grams per hour on the rum.
[1:11:32] SPEAKER_01: And his average sodium per hour from the pH tabs and the electrolyte drink mix was 1,088 milligrams per liter and he took on 7.7 liters of fluid over the bike and rum.
[1:11:44] SPEAKER_01: Also I just wanted to reinforce I've been doing long runs recently and taking one or two PF90 gels on long runs is the single best thing that I I do to have successful long runs and by far the best long run on the market because of how easy they are to carry and use.
[1:12:00] SPEAKER_01: So if you're not using PF90 gels on your long runs just try it.
[1:12:04] SPEAKER_01: Like trust me it's seriously they're amazing for long runs.
[1:12:07] SPEAKER_01: Precision fuel and hydration in my opinion are the best overall training and race day nutrition company by far.
[1:12:13] SPEAKER_01: If you're not using them in my opinion you're missing out on the best training racing nutrition that you can and if you want a discount code on anything from precision then use the discount code TTH15 for 15% off your first order.
[1:12:26] SPEAKER_01: Or if you really want to save money then you can subscribe to the Triath on our Patreon and there's a code on there which gets you 20% off everything you buy from Precision every single time you you shop with them.
[1:12:36] SPEAKER_01: And that ends up saving you way way way more money than the cost of the Patreon subscription.
[1:12:41] SPEAKER_01: So that's benefit enough to go to go and sign up for Patreon.
[1:12:44] SPEAKER_01: The link to do that's in the episode of the description and the link to the Precision uh website is on on the on the show notes as well Christian we do three deep and meaningful questions at the end of every podcast randomly drawn which you obviously know because you you listen every week I'm gonna draw yours right now I uh I don't know if you heard but I had been like every time I'd been using one I'd been putting them into a separate pile so that they're only new ones but then the piles actually got mixed and I couldn't figure out which which which was which so I've just put them all back together again.
[1:13:16] SPEAKER_01: So there might be one that you know we've already given like you might have to answer the same what is the meaning of life as Olaf Alexander Boo did or maybe you get some fresh ones we'll see.
[1:13:25] SPEAKER_02: Yeah number one what is your most irrational fear what do you call it uh going uh financial broke you're about to have a kid I don't think that's irrational at all anymore might be right what are the three things you can't live without my uh girlfriend pizza and my bed all three at the same time oh shit all right uh last one do you miss someone at the moment why and would they be missing you yeah I miss uh yeah one of my uh good good friends he's living in in in the UK and yeah I think I would just love to see him a little bit more and I also think you will love to see me a little bit more but our schedules are just so tight both so there's not a lot of time for that sadly I hope he misses me.
[1:14:41] SPEAKER_01: Do you talk on the phone much?
[1:14:43] SPEAKER_02: Actually not much only yeah text message every now and then but um I think he'll be at swanty I hope.
[1:14:50] SPEAKER_01: Oh wow yeah that could be cool but this I was gonna say this could be a good reminder to give him a phone call and catch up.
[1:14:56] SPEAKER_02: Yeah yeah yeah yeah and that's also the thing like I'm very good at focusing on one thing and then having a hard time like putting my energy into other stuff and that can be a really huge advantage but also a pretty big disadvantage in other aspects of life.
[1:15:14] SPEAKER_01: I agree with this and I I so for the athletes that I coach because I like we're all obsessed right as triathletes or if you're a runner or a cyclist or if you do a bit of all of them even if it's only for periods you go through high obsession periods where you just train you work you eat you sleep you maybe watch some DVDs or oh sorry you watch some Netflix or that kind of thing because you're exhausted and then you sleep again then you do it all again and your social life can suffer.
[1:15:38] SPEAKER_01: And a bit of advice that I give every single athlete I coach is that every week they have to call someone who's important to them because it's just something it's just something that we like don't do.
[1:15:48] SPEAKER_01: And it doesn't even have to be long it could be a five to ten minute call but I think it's so easy to forget that isn't it and and I think it's a really powerful tool that a lot of a lot of triathletes could use.
[1:15:57] SPEAKER_01: Just call one person once a week who matters to you.
[1:16:00] SPEAKER_02: Yeah that's a really that's a really nice one to to end it with yeah that's right good good way to end it.
[1:16:08] SPEAKER_01: Christian thank you for coming on mate well done again on the weekend thank you for making the race so entertaining I um it wasn't on at the best time here in Australia but I still watched the uh whole thing and was up at like 1 a.m but it was it was well worth it because of the show you put on and yeah what a crazy race it was like all the all the penalties and the drama with the refs and and all the mechanicals and it was it was a crazy race but you were a big part of making it entertaining so uh thank you for jumping on the podcast so quickly afterwards mate and being so open and honest about everything right from your power numbers to to a bit of erectile dysfunction chat which is becoming the norm in triathlon now but it was awesome mate so thank you.
[1:16:46] SPEAKER_02: Yeah oh thanks a lot and thanks for yeah giving me the opportunity to get on the pot it's it's been been very nice.
[1:16:53] SPEAKER_01: Let's do it again uh closer to closer to world championships so we can have a baby update.
[1:16:58] SPEAKER_01: Yeah sure all right mate enjoy your pizza uh enjoy enjoy the rest of your time off with before uh swanse and plastic

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