200 - Norwegian Special

00:00:00: Welcome everybody to the buddy talk podcast today.

00:00:02: We have a special episode Episode two hundred and because of that, I'm recording in English.

00:00:07: Usually this is a German podcast but for this occasion i got Sulvay love said and Casper sturness on The mic And together with them?

00:00:16: I recorded yeah up to fifty minutes off podcasting one by One and I thought This might be a cool idea.

00:00:24: so if you're german listener please give my english a chance and If your new listener who just drop by to listen to Casper and Sulwe.

00:00:32: Welcome to the show!

00:00:33: And after that, probably see you never again.

00:00:36: but enjoy the next forty-to fifty minutes of podcasting with Sulwe & Casper.

00:00:41: But before we start this show let me quickly introduce our presenter for today's podcast.

00:00:47: This is long term partner Blackroll.

00:00:50: Blackroll is a German company.

00:00:51: they produce great products especially for sleep quality and also workout and recovery tools.

00:00:58: so massage gun, loop bands the black roll itself it's a foamroll probably the og foamroll and sleep products like pillows sheets blankets everything you can desire.

00:01:10: Blackroll is supporting this show here for several years now So we thought that might be a cool opportunity

00:01:16: to introduce them

00:01:17: to a bigger audience.

00:01:18: If you don't know them yet check out And with the code BUDDYTALK.

00:01:22: You can save upto ten percent on your order.

00:01:27: Check it out.

00:01:28: and our tip this sleep pillow recovery.

00:01:31: No more stiff neck or any discomfort after waking up, perfect tool to bring your sleep to the next level.

00:01:39: And now let's start with a podcast.

00:01:44: I would say ladies first because i recorded already with kasper last week on friday.

00:01:49: today is monday but we have here The second guest of our show Not raining but former world champ on the long distance.

00:02:03: Welcome.

00:02:03: So why hi?

00:02:04: Yeah,

00:02:05: thank you good to be here.

00:02:07: yeah Thanks for taking time.

00:02:09: we are now two weeks out After Kona and I think everybody wants know how it's how your feeling.

00:02:16: And yeah How did you recover from from the race itself?

00:02:22: Yeah It's been a bit up-and-down.

00:02:23: I say both like physically mentally in everything.

00:02:26: really actually The first week after the race, I was feeling pretty good.

00:02:31: I think i was just sort of on a high even though... ...the race wasn't obviously playing out exactly how I wanted it.

00:02:39: still It was such as surreal experience to me that I actually felt like in days after the races.. ..I wasn´t disappointed at all!

00:02:49: I was just like oh I can´t believe what happened.

00:02:51: That was sort of between shock and also basically much better than expected.

00:02:59: The first two days I was just feeling really sick.

00:03:02: Just like, couldn't eat much or sleep for anything.

00:03:04: but after that i felt pretty good and uh...I did some excitation in Hawaii and did some driving around the island and snorkeling And just really enjoyed it.

00:03:15: um..and then I traveled back home on Thursday the week after the race and arrived back home On Saturday.

00:03:24: This past weekend I've been so tired been, I haven't done anything at all.

00:03:32: And i think that's also maybe also mentally.

00:03:34: it has been a bit tougher this week.

00:03:36: and just because of being so tired often makes me like the emotions come up with more.

00:03:42: I think you know?

00:03:42: Just be in a bit more... Maybe a little bit saddening but also thinking about the race and what is bothering I don't really know how to avoid stuff like that happening again because in the race, we've probably talked more about a race later but it felt just switched super quickly for me.

00:04:12: so i actually felt pretty good then in control and then The next minute.

00:04:17: I couldn't walk at all.

00:04:18: now Now im thinking of this alot if I couldnt see it coming what do need?

00:04:27: Well, it's something like that happening again.

00:04:29: And just yeah been a little bit more I don't know in that sort of thinking Headspace but Now i'm actually also starting to feel better again from That.

00:04:42: so and feel Like the energy is starting To come back?

00:04:45: I think Also um...I had Two weeks without any training at all.

00:04:50: I Think that's also.

00:04:52: It felt right because I was So tired.

00:04:54: But I think that also Sort Of make you feel less good about everything.

00:04:59: So now I started life with some, did a short run yesterday and just stuff like that also really helps.

00:05:06: so in general i'm feeling pretty good.

00:05:09: okay well good to hear.

00:05:11: but we can also talk directly about the race as you mentioned it already um and that was one of the main questions I had in mind because I thought like the same for example Lucy.

00:05:24: the same happened her or Magnus.

00:05:27: They for sure didn't feel bad before and they are such professionals like you.

00:05:32: You have good coaches, you have a good team around you And try to nail everything back to perfection and already did in the past Like winning...you've already won Kona.

00:05:45: For me it was curious how you felt during the race and straight-before if there were any kind of hints or maybe lack of nutrition liquids also like.

00:05:57: it's not always the carbs, but sometimes also to the liquids you consume.

00:06:01: But You already said no

00:06:05: yeah?

00:06:06: Is

00:06:06: there something?

00:06:08: I think i know what happened?

00:06:10: just from everything is clear that just overheated I did as a side dive was really had a really good plan about nutrition and salts and Hydration as well And I think I was drinking enough took in a lot of carbs and all that sort things.

00:06:29: So I think it was overheating, there wasn't any issue or anything else.

00:06:33: but what was strange to me is just how different this race was from last year when i felt during the race especially on the run because last year i felt really hard feeling so hot and I was just generally scared like if i'm also going to be able to finish it because, as I felt really bad.

00:07:05: And the heat was affecting me very much.

00:07:09: but this year is actually the opposite.

00:07:11: So after a race that's objectively the conditions were similar last year.

00:07:20: The humidity wasn't same and temperature It was quite similar with cloud in the beginning sort of halfway or a bit more than half way through the run it started to get really sunny.

00:07:32: So, It was actually really similar.

00:07:34: but this year when I started running i felt Really good and i felt like The heat wasn't bothering me at all.

00:07:41: And i just felt really in control and...I thought during the race that Oh!

00:07:46: It must be much cooler This year then last year.

00:07:50: Yeah its weird..i just felt so much better Last year running a little dry building so cooked, but this year I was thinking.

00:07:57: This is actually pretty good and i started out in around the same pace.

00:08:01: I think um But the difference what that last year?

00:08:03: I had to slow down a little bit quite early just because it felt like I couldn't run any faster uh...but this year..I sort of ran at the same place almost the whole way.

00:08:15: Um Just Because It Felt Like A Pace That I Thought I Could Hold.

00:08:18: Then Maybe What's Been A Bit Annoying To Me Is Really thought I was running like doing racing smart.

00:08:27: Like, um...I tried to be conservative the whole way and when i got off the bike didn't really think about that I need to catch Taylor or lose her anything like.

00:08:39: That's just thinking of trying to run a pace at good hold.

00:08:46: And then she had to slow down little bit gain more time but I was still running the same pace and actually when i passed Taylor, I deliberately slowed down a little bit to like.

00:08:58: I was thinking it's not any point of having a big lead you just need to try to stay in front.

00:09:03: then yeah felt really in control and I've been thinking right?

00:09:09: I was surprised how good it felt than done...I was doing all that nutrition man!

00:09:15: I was drinking quite much as if almost two litre per hour because we had crazy.

00:09:20: We had at least like pro fluid stations, we have six.

00:09:23: Stations where we could check in our own bottles before the race and then I had a liter of fluids on all those And it was like every five to seven K. you can pick up two new bottle so It wasn't really easy to drink that them.

00:09:38: i did Basically exactly same carbs as last year and caffeine and everything.

00:09:42: So But I just felt better now.

00:09:45: also this year actually felt Like my strategy was even better when came to cooling because Last year I was also drinking a lot of cups from the aid stations, but this year i checked in even more bottles which meant that... ...I could sort of control exactly how much liquid I got and also In most of the aid station's.

00:10:06: I didn't have to drink that much because I had so much with me in the softflags anyway.

00:10:10: So like my focus mainly just on ice and dousing water or myself.

00:10:16: stuff for me like the eight stage was actually mainly cooling stations and

00:10:22: I felt

00:10:23: it's working really well but suddenly just really fall apart.

00:10:29: And that what i've been trying to think about, if there is any real clear warning signs maybe should have looked more...I had a core sensor on stuff like that and it's also of course not... It is an algorithm, so I don't want to trust too much in the race situation either.

00:10:55: It can be a bit off.

00:10:58: mainly or In previous races i feel like being able to trust my feeling really well And working real well.

00:11:08: just I thought i could feel if was really close to my limit.

00:11:17: And in this race, it didn't feel like that.

00:11:19: so of course... ...I was pretty tired towards the end when I was at thirty eight, thirty nine and forty K. But still thinking like.. ..i have been feeling much worse than before.

00:11:32: So that was sort of a comforting thought.

00:11:36: I'm still in control even though im starting to get tired.

00:11:40: at the top of Pallani I was still feeling okay and then i was really thinking this should, uh...I should win this now because then I had ninety seconds or something like that.

00:11:50: And it's obviously just over a K left while running down Pallanis.

00:11:56: suddenly I went from feeling ok to be like Now im not in control anymore.

00:12:04: From that moment even my head was a bit blurry so couldn't make any.

00:12:10: I probably should have stopped right away then, but... Then i was already like

00:12:14: not in

00:12:15: a place to make really good decisions either.

00:12:17: And of course the head was just like okay it's one key to go and that should be possible.

00:12:22: But um It just Was full stuff.

00:12:25: basically

00:12:26: Yeah!

00:12:27: In the end there could also been one conclusion That you felt better than The year before Therefore pushed more power.

00:12:35: You ran faster So your performance better, but you also probably generated more heat because you had a higher power output.

00:12:45: And so it consumed up and maybe or for sure your work quite fit and could handle to certain point.

00:12:52: So sometimes yeah

00:12:56: It's crazy for

00:12:56: me understand that in Kona its all bit different.

00:13:00: Sometimes from one the other moment You can collapse.

00:13:05: In the end, you were laying on a floor and I was really scared because... ...I thought what to do in this moment.

00:13:11: And i pictured myself if.. ..i would be there with my girlfriend collapsing like Cinder was your boyfriend.

00:13:20: That must be crazy situation for him.

00:13:22: Did you talk later about it?

00:13:24: Because You wanted finish the race and tried standing up and fell down again.

00:13:28: that must be Crazy too Yeah, to experience in first hand like as a partner.

00:13:37: It was probably worse for him than me because I was at that point... Like always conscious and didn't pass out or anything but it still was just really blurry i'd say And hard-to think straight.

00:13:52: I felt a bit drunk basically actually right away when I collapsed, and then got up quite fast but walked a few steps.

00:14:10: Actually i don't remember exactly how it was just watched recently.

00:14:16: It's funny to see because after i fell down the first time i just fell over Taufer who was on The One Wheel Thing And Then i got up pretty fast and started jogging for like two steps and then I was like, oh no this is not working.

00:14:30: And then i fell down again and I think did that three times or something?

00:14:33: Then sort of actually myself gave up a little bit...I wasn't thinking about finishing at all at the point..I just thought okay I can't finish it!

00:14:48: Since what's happening down on Aliyah Drive there were people around.

00:14:58: everyone around was like just take a rest here and you're really close, there's one step in front of the other.

00:15:07: You can do this now I was like no i cant!

00:15:09: I'm feeling terrible here.

00:15:12: so actually it wasn't people around first that were telling me they could finish after a little while where I was sitting there.

00:15:20: I said I needed to come because she was at the finish line.

00:15:27: He was, of course, expecting me there.

00:15:28: And he said after it felt really bad for being there.

00:15:31: like you're saying next year I will not go to the finish line.

00:15:36: Like It's Not Important For Me To Be There Next Year.

00:15:38: I Just Want To Finish Like Full Of You The Whole Way.

00:15:40: Instead But...he Was Running From The Finish Line To Where I Was Sitting and actually quite fast.

00:15:46: also the ref arrived.

00:15:50: Then Also Medical People.

00:15:52: They Did Some Test At Me Right There So some I don't know blood pressure or something.

00:15:58: Something in my finger, i'm not sure.

00:16:00: and then

00:16:00: yeah oxygen probably and blood pressure?

00:16:04: Yeah Probably was like open your mouth And it looked at me tongue and stuff Like that.

00:16:10: They also just continued to ask me where are you?

00:16:14: Just keep talking Making sure I was still conscious Since I was just continuing To talk.

00:16:22: they were actually If you want You can finish.

00:16:25: It's not any.

00:16:26: It won't be dangerous for you to finish.

00:16:28: basically the medical people said and I also got some ice and water from the ref.

00:16:33: Uh, i was a bit like Uncertainty.

00:16:36: if i could actually uh Like Take it

00:16:40: but

00:16:40: yeah If we were allowed then Yeah, what's what do you think?

00:16:43: Some people comment about visa or also understand that i was like When I got it directly from the ref and he was like, you can take this.

00:16:53: It really helped me too.

00:16:54: so... And i guess i had to wait for some minutes before that arrived.

00:16:57: So think is not a good strategy to collapse if you want ice in between the eight stations because we will still lose time by doing that.

00:17:08: Yeah people's.. I think for Sindri it was important my decision if i wanted continue or no especially since the people around and medical people said it was okay for me to finish.

00:17:20: And he said like, of course if I had collapsed up on Queen K or in energy lab or something like that... He would have pulled me out because then not having been good enough for my health to finish a race when its so far left but close or close, it still fell for the far.

00:17:43: But since I was so close he really wanted me to be my decision and didn't want sort of decide for me but also saying you don't have to finish because actually felt like everyone else is like You can do this!

00:17:59: So he just wants me not feel too pressured in the end.

00:18:06: Okay, I'm gonna finish but i just need to rest for a bit longer.

00:18:09: first and then like laying down there.

00:18:12: The ref was just staying in there so I asked him because he said you're allowed touch people.

00:18:17: You know that?

00:18:18: And then I was like oh actually can I just hold this hand a little bit and lay here?

00:18:22: Yeah thats allowed!

00:18:24: It makes sense cause you could give high five some stuff right.

00:18:27: He cant help me out or help the walkers But if...you are allowed to touch people I actually haven't read the rules that well, but so just laying there a little bit like holding his hand and just chilling out for some minutes.

00:18:42: And then i was not thinking about anything... The position or the pro series or anything like that at that point might aswell finish.

00:18:54: when im so close it also feels better to finish than Dina thing.

00:19:00: if you can finish.

00:19:03: Yeah, I was just laying there for a while and then started walking.

00:19:06: And had this bag with ice and it was like eating one-on-one ice cube.

00:19:12: that felt really good actually!

00:19:15: Then at some point i also just started to throw up...I've never thrown up so much before.

00:19:20: It was like...never stuffed..it felt like it was knee on yellow and I threw out three times in a row while walking Wishing it wasn't that many people around, but I think that's also something.

00:19:35: I read or i've talked to the guys in precision about this and they said That is quite normal if you overheat apparently To have reactions like that because I never thrown up with a race before so It was probably just an effect of their overheating.

00:19:52: And then Yeah, just started walking and that was really fun actually because at this point I felt like i had all the time in The world it.

00:19:59: Was there so many people cheering around me?

00:20:01: And I think Like the first steps I've felt really bad.

00:20:04: but then I actually It was something weird happening my head.

00:20:09: Just felt truly like really drunk or even like high Or something never been high.

00:20:13: But I felt yeah, I felt out of my body really and I felt also That sort of confidence have heard you can get if your really drank a felt like actually really good about myself and really cool.

00:20:26: I was just talking to the camera as a whole way, trying to be funny when in the end i got into last stretch where it's all flags of people in a lead driver.

00:20:40: that is just really enjoying so much.

00:20:44: It's crazy!

00:20:45: Actually this is more fun than last year.

00:20:49: I'm not sure if i really think that now, but in that moment.

00:20:51: That was how it felt because i was just feeling so high and away And i was giving everyone hi-fives Just as many minutes on the last hundred meters Because i was going from side to sides.

00:21:02: Everyone needs to get a high five cause i was feeling So cool at this point Cause i got so much like applaud of stuff.

00:21:12: It's weird.

00:21:13: looking back right now When i look at video myself walking down the finish line I feel like it doesn't even look like me because i was just like oh!

00:21:22: Like, it just felt out of my body.

00:21:25: I felt like i was sort of flying and It was really weird.

00:21:27: And then yeah got to the finish line.

00:21:30: eventually after that I just really crashed and did not feel That good anymore.

00:21:36: Yeah for the next day The next day I almost felt Actually like drunken like drunk anxiety And I haven't been drunk that much, but like...I've heard of the thing where you sort-of day after being drunk.

00:21:50: You can be like oh what did i say yesterday and what did it do?

00:21:52: That was how its feeling.

00:21:54: because..i remember talking a lot!

00:21:56: But even remembering exactly what i said then when we were looking back at that whole race such weird dream or something.

00:22:06: so It's really just surreal day in total Like you couldn't script it better.

00:22:15: I think like just collapsing and no one care for the scene is fine.

00:22:18: Yeah,

00:22:18: crazy.

00:22:18: yeah

00:22:20: It made up for some good entertainment.

00:22:24: But yeah massive respect for finishing And i mean as your uh As he told that it totally makes sense um from outside watching it a i guess Some people might think oh Uh crazy how determined she is to finish.

00:22:39: but as you know explaining We're just laying there focusing on recovering and being in your own head, trying to feel better.

00:22:49: And then the people from outside are trying to motivate you... You

00:22:52: can do this!

00:22:54: No!

00:22:56: I guess it kind of feels like a pressure release.

00:23:00: when we started walking everything was meaningless because that you felt so light went down ways anyways, and no pro-series points.

00:23:15: No thoughts about podium or prize money stuff like that.

00:23:18: just being there in the moment on Hawaii I guess it's...

00:23:21: Yeah It was really special!

00:23:23: And i think will never ever take.

00:23:27: even..i would never have taken so much time to enjoy the finish line as i did this year In other races.

00:23:33: The whole situation is so special.

00:23:34: So i took my town down that finishline.

00:23:39: I saw some people in Norwegian T-shirt and i was like stopping talking to them.

00:23:44: At some point, I think that started working backwards again And at the end of the day he said you should actually try to get to the finish soon because it's always just... I wasn't definitely not in a race mode but yeah obviously I wish the race ended differently But still In a way also really cool experience.

00:24:07: It's yeah, I've raced in Kona two times and it's definitely my to most crazy race experiences ever And then I like sort of started get the Kona hype with more in a way.

00:24:17: Also Like a bit cool that or just i think Because the race ended the way it ended maybe it has made me even more excited To come back next year and now I feel like I have more unfinished business in a way, like of course it would've been really special to be able repeat the win from last year.

00:24:45: But... It is very hard race for reason and i think it's sort got me into more respect right now And that definitely made me as said just going through my head how can get this right next year?

00:25:07: I think it was really fun that Taylor won this year and she deserved it.

00:25:11: It's also in a way full circle moment, a bit ironic almost how reversed he was from last year.

00:25:20: so even though my ideal scenario wasn't of course still... In a way i really found the race!

00:25:31: Fair enough but then you have to watch out for Lucy next year if you think like that.

00:25:37: That's really true.

00:25:38: and I, but i do really hope she also gets it right next year at least yeah finds out what's been going on.

00:25:48: And that she will be able to have a strong race next year.

00:25:51: because um Yeah just really sad to see the same thing happening almost!

00:25:56: She was so sweet...she was coming off to me in the medical tent actually Because

00:26:01: we were brought

00:26:02: being checked out there since we both had not great experiences.

00:26:12: She was just really sweet and was checking in if I was doing okay, at that point she seemed like... In a good mood even though i'm sure he was of course really disappointed but yeah.. Really sorry for her.

00:26:29: it seems like she wasn't in great shape too.

00:26:30: That's what is special with Kona you can.

00:26:35: I've never left a race with more sort of question marks about everything.

00:26:40: Um, but it was also nice to get that checkup after and they took blood tests and all stuff like that.

00:26:45: then They also confirmed that i was like my cells were good.

00:26:49: My...I was hydrated Like um..i didn't need any IV or anything like That because there are like you're.

00:26:55: actually You're Actually Good them?

00:26:57: I think that Was Also why I was actually able To Get Up And Finish.

00:27:00: It Was Because I Think If It Has Been Like A Hydration Problem Or Something Like That I think It will take much longer to recover, but I think if you overheat it as long as you actually just stop and cool down for a little bit then get some ice and play with water.

00:27:18: You're sort of fine again or...I was definitely not feeling fine like able to walk at least because as soon as the chord temp goes a little back in your head.

00:27:30: That's different than breaking a leg?

00:27:32: Yeah yeah sure!

00:27:35: Yeah, so okay.

00:27:37: Last year I enjoyed the finish line as a world champ this year enjoying it walking?

00:27:42: So next we want to see you on top again!

00:27:44: Yeah really hope so but in a weird way these races... As i said they gave me a lot of questions about what happened.

00:27:49: But also It still gives me confidence because Honestly before the race like lining up at morning..I didn't think that would win it.

00:28:00: This year in general hasn't been my best sort of training year.

00:28:04: I'd say, I feel like i still had some great races but just been so much sick and it's been a lot up and down in my training.

00:28:10: And um...I didn't feel myself that my shape was the best its' been this year or.. I felt an even better shape last year!

00:28:20: So uhmm.... That I actually was in a position where almost when there is still confidence boosts also for me as a confirmation It's possible for me to do it again.

00:28:32: And hopefully my training is better this year, that of course always what you're hoping for.

00:28:37: I think That will be sort of Hopefully enough to avoid something like this happening.

00:28:46: i think You were really right in what you are saying that?

00:28:49: um...I was running faster this year than last year and I think that Was sort of the main problem.

00:28:56: but of course It was hard for me To know because I'm really used to just being trusting how I'm feeling.

00:29:03: But, i guess now that in Kona you need to be a bit more aware that pacing is even more important here because apparently you can't always just have your feel for this race.

00:29:23: So the goal of next year's pro series again or mainly Kona?

00:29:29: Do will have to improve your training in general, because you said that you were not that fit this year.

00:29:36: Or is it special things like heat adaptation or certain economics on the bike?

00:29:43: To be more aero stuff like that... ...or does it train in

00:29:46: general?".

00:29:47: Yeah I think of course with the bike I can always improve.

00:29:52: so i was probably still trying to improve position there and for sure had some visits to the windmill but just being more consistent in my training really.

00:30:05: Of course, it wasn't intentional to get sick this much this year.

00:30:08: so It's a bit also with hard-to know exactly how I could have done better next year and try stay on top of things.

00:30:22: What i haven't done perfectly is that I've been too impatient sometimes not been good enough to listen in my body.

00:30:30: Like when I've had been feeling a little bit off, sort of have the mindset that i can probably just train through this and it has more than one time this year ended up... That I'm sick for much longer then I think would be if I'd listened into the first signal.

00:30:51: so um..I think that's definitely something you'll learn next year.

00:30:58: For instance, after Hamburg I was feeling really bad and i just want to get back into training.

00:31:03: It ended up with like so many weeks in a row being sick.

00:31:08: of course not great for the shape but if you have A few of those In this season it's gonna affect overall fitness.

00:31:16: So Like that aspect my racing this year has been actually good Actually quite happy that I've been able to sort of get everything out myself on all the race days and had the best results like i can, based in shape.

00:31:32: Maybe except for Kona but maybe it was a bit optimistic or me thinking about running at the pace because as I said I felt more fit last year.

00:31:43: so hopefully if going into Kona next year I'll be a little bit fitter than when I came around this year.

00:31:53: Of course, I almost made it for the UK.

00:31:56: It was like...it wasn't easy to do-I think that's also something i'm telling myself and need you remember that That um..i was close at least.

00:32:05: so its not It's the margins.

00:32:08: Yeah a bit fitter.

00:32:09: And then we're good

00:32:11: Bit fitter,

00:32:12: bit mirror arrow just all those small things.

00:32:15: It's probably still, as you said something I can do better when it comes to heat adaption and cooling.

00:32:19: And like new things coming all the time.

00:32:22: so its just trying stay updated i

00:32:25: think.

00:32:27: We saw that performances don't improve like crazy more or less the same.

00:32:34: everybody is raising his level a bit from year-to-year but after winter training You feel like everybody has improved.

00:32:46: so much in the racing will be crazy and it would be faster.

00:32:48: But, In the end if you were there in the last years... ...you probably are there again on the same level.

00:32:55: competing with others to performance is not that much faster than everyone's always talking about.

00:33:02: Yeah

00:33:02: yeah It can be hard Absolutely.

00:33:03: Maybe a little bit less sick then we'll fine I guess.

00:33:09: Yeah

00:33:09: really hope.

00:33:10: So as i said small things I also try to remember that i'm still... Still have many years left, we're doing Kona and in the end it could've been worse as well.

00:33:23: Like yes!

00:33:24: I was actually able to finish at the end.

00:33:25: then of course yeah you were talking to Casper earlier.

00:33:30: Ofcourse his situation is much worse than something like this.

00:33:34: It's just heartbreaking when your ready to go And get taken out even before the race start.

00:33:40: So that was also something I had in mind, also in race daylight just when you of course started to get a bit like nervous and it's just nice to remember that.

00:33:50: It's also just You're sort of lucky Just be there.

00:33:53: And uh That you were able To race.

00:33:55: so

00:33:56: Yeah perfect i think thats.

00:33:58: Thats A good word for ending The podcast here Of the first part.

00:34:03: For your listeners out There Always Be thankful!

00:34:06: The most important Race is the Race to the Start Line.

00:34:09: Be there, then you can do great things and enjoy.

00:34:14: Yeah okay, so thanks for your time.

00:34:16: I guess have a nice off-season And good start to training.

00:34:20: stay healthier over the winter and Then we will see next year on top again.

00:34:26: yeah Thank You for having me!

00:34:28: Bye bye Very well.

00:34:40: Food, snacks especially nuts dates also oats cereals everything you can eat between your sessions.

00:34:48: so probably not the usual workout snack but before and after.

00:34:53: Kodo has you covered And if you want to check out the products for yourself go to kodotrogari.de.

00:35:00: It's also in the show notes and with the code buddy talk You can save up to five percent of your order.

00:35:07: it's probably Mostly interesting for German listeners, but maybe when you're in Germany You can order there as well.

00:35:14: So check it out and have fun with the second part of the podcast.

00:35:19: All my apps got Not downloaded after they crashed is I've got a new phone.

00:35:27: Okay,

00:35:27: then I needed to download zoom up again And log in.

00:35:32: so

00:35:34: yeah It completely,

00:35:41: it was completely smashed and almost in two pieces.

00:35:46: Oh shit!

00:35:46: And

00:35:48: that's the reason why I broke my bone on the back.

00:35:51: Ah really?

00:35:52: Because of your

00:35:53: phone?!

00:35:53: Yes, because of the phone... The part got broken.. ...was on the left side where my bone broke also The bone and the phone broke.

00:36:08: Yeah,

00:36:09: crazy!

00:36:11: So Casper welcome to the Body Talk podcast.

00:36:14: usually we are recording in German so we have to keep it simple.

00:36:17: today all of our german listeners can follow along.

00:36:21: but yeah very nice that you take the time.

00:36:25: We're now quite early seven o'clock seven forty four spontaneous podcast recording.

00:36:34: But yeah, really nice and good to see you.

00:36:38: Yeah happy back in Norway I guess after the crash.

00:36:43: so You just told us that you broke your back because of the phone.

00:36:48: but how was The whole turnaround?

00:36:53: After the crash?

00:36:54: Was it okay getting back?

00:36:56: or what's the flight bag?

00:36:58: How is the pain?

00:36:59: And how are we doing now?

00:37:01: Thankyou.

00:37:02: Last time when were on the pod here where Tongyeong in the twenty three.

00:37:10: Yes,

00:37:10: is that right?

00:37:11: Yeah room.

00:37:13: yeah it's a long time

00:37:14: ago but that was different podcast.

00:37:15: there wasn't my own podcast.

00:37:16: I'm sharing with them.

00:37:18: yeah okay

00:37:23: yeah first time here nice okay now uh yeah it going.

00:37:28: okay like their recovery is slow Too slow for my taste, I feel.

00:37:35: Uh...I want to get going but uh yeah i were stuck on the island for almost five days because of the- Yeah it was some um Slow conversation with insurance company.

00:37:50: so uh yeah It was hard getting me home to Norway.

00:37:55: So I actually got the surgery Almost two weeks after my crash since I landed in Bergen one week after my crash.

00:38:04: And then I didn't go to the hospital since i landed on a Thursday, and they're not doing surgery in the weekend.

00:38:13: so then I got the surgery on Tuesday uh... So it was almost two weeks after my my crash!

00:38:23: It said like as long as within I wanted to have the surgery like early, since then i know things will get better.

00:38:34: Since than when the bone was broken it was just sticking up and uh yeah... It didn't got better!

00:38:43: I didn't see that progress.

00:38:45: so but now i've got a surgery.

00:38:48: But this shoulder is still quite stiff And it's getting more flexible every day.

00:38:55: But in small like..I'm restricted I can't lift my arm over shoulder height and not crossing over to the other side or anything like, yeah.

00:39:05: So it's going better but still... ...I can't have any weight on my arm after six weeks.

00:39:17: so.. Yeah!

00:39:20: I tend to grab something with that arm just reminding myself, oh shit you can't do

00:39:28: that.

00:39:29: So yeah now it's a bit hard but like I get to do some cycling and do some strength training so i'm little bit active then i will start running in one-and-a-half two weeks time than five week... five and half weeks not so long until

00:39:53: There's also the first question I got from Mika.

00:39:57: How many physio sessions and how many gym sessions you're doing a week right now?

00:40:01: Because as you know, Mika is like hardcore fan of physio in gym so sometimes he takes a week off.

00:40:07: structure training goes to his place at The Alps where it just lives the monk life focused on rehab and just on gym training.

00:40:17: So are your doing something similar right now?

00:40:21: I'm not in Alps or doing the Monk life.

00:40:24: I live my apartment, but yeah try to just be active now and use this period of being a bit off like... ...the structured life.

00:40:41: So also like a bit of season right?

00:40:46: Yeah force of season.

00:40:49: But yeah, I try to... Yeah.

00:40:52: My girlfriend she is using or she's at work in from Monday through Friday and then the weekends we have together.

00:41:00: so we tried do a bit more stuff together.

00:41:03: So now i can go away a bit on the weekend and travel a bit.

00:41:10: but She has to work for Monday-Friday so it isn't easy to grow.

00:41:17: Do some fun stuff now and then when I start training properly again, i do more strict program.

00:41:26: So yeah like now I also go to the gym...I can do two days' gym one day off..two-day gym on day off....and try to cycle every day.

00:41:37: so just be a little bit active.

00:41:40: but if I feel for not cycling one day ,i take a day of and then I'll go a little some laser on the, yeah.

00:41:55: So doing that and then I will probably do more physio now as the bone has been healing a little bit more after three or four weeks.

00:42:04: so the muscles are quite stiff around the area.

00:42:10: but i think it's more they want to protect.

00:42:18: do anything damage there now and just let it calm a bit down before the fissures start to massage in that area.

00:42:29: so yeah

00:42:30: sounds good.

00:42:31: So, Do you feel there is something positive?

00:42:34: To take away from the crash?

00:42:35: or how would you usually have done off season if you like finished Kona.

00:42:43: usually right Everybody's doing kind of an off-season.

00:42:48: So how would your usual off season look like?

00:42:55: Yeah, I felt it will be way easier to take off season if i had done a good race in Kona.

00:43:03: so now I'm forced to be indoor.

00:43:06: If uh...I were having a normal off season I'll probably do some yeah hikes in the mountain go for some gravel riding.

00:43:20: Yeah, do a bit more fun stuff and not swim so much now I won't swim anyway.

00:43:25: but like yeah uh yeah i would probably be a bit More active outside.

00:43:32: Uh...I love to go on the long runs in the mountains And just enjoy being outside.

00:43:38: So I will do that and still Not be so strict In the training plan.

00:43:44: So it's more for getting a mental part.

00:43:49: Your advice would be, all the age groupers out there stay active but stay off structured training and still keep a bit of training load or especially running?

00:44:03: Yeah I think... Especially if you're running an injury is good.

00:44:09: Keeping the load, especially on Achilles and Calf.

00:44:12: So that's why I go to gym now since i can't run.

00:44:17: I try do some heavy sprints on legs or the calf and achilles.

00:44:24: so when I come back from injury... Now!

00:44:29: Yeah Try not get injured again.

00:44:33: Since I had achilles this winter I will avoid getting injured again.

00:44:40: So since Akili is losing the stiffness and the strength quite quickly, then I try to keep some strength there.

00:44:51: so but they need to be smart.

00:44:52: going back again

00:44:54: i think yeah for sure Yeah.

00:44:57: And do you find it hard coaching yourself in this area or like a natural thing just doing what you always have done?

00:45:08: And for me, I was curious how it works when you guys like Gustav Christian and yourself coached.

00:45:16: How does that work if we turn up?

00:45:20: You should have a schedule or weekly schedule but every day is a bit fine-tuned by some of the people who are in charge.

00:45:35: But I wondered like how it's, if you or when you were in Hawaii.

00:45:40: How you decided on the day?

00:45:42: Like which intensity to go...how long..or When to adapt....like when your feeling a bit tired because It seems Christian was doing more than Gustav and everybody said okay maybe its too much but Beside that, the fact to go fast or how long you will.

00:46:04: We do have like a quite simple training plan for the week, so we uh yeah I've had that since we started back now in twenty-twenty five to just have a simple plan and uh yeah half rest day Monday intervals Tuesday Long Wednesday Hard Thursday Half rest day Friday And then hard Saturday, Sunday.

00:46:33: So we keep that through the whole year and then yeah... We are talking what you want to do before for example camps training period at home And Then we say what we want to Do and not one to do?

00:46:52: And then will try To go on The same plan.

00:46:56: But if you need to do something, it's like micro adjustments for yourself.

00:47:01: So... You start the section together.

00:47:04: so what?

00:47:04: If its for example like twelve by one K and I feel that in this period i'm stagnating too much or not hitting a roof For example lift the video two Or something..I can do ten by one k And then ten by four hundred at end just to spice up for a period.

00:47:25: but then we do the like eighty percent of or seventy percent of the session together and then a little bit switch in end.

00:47:33: But sometimes it's okay I can just jump on that, there is not any harm to doing this.

00:47:39: It would be good if you could do more video too.

00:47:42: so yeah typically basically everything together but towards race week when its one week to go a little bit into my head and just focus on myself, do what I want.

00:48:01: So yeah in Nice for example i went maybe a bit too much into it and were more nervous and stressed than i should be.

00:48:12: Yeah that's all you will always have your own right?

00:48:16: Like Gustav and Christian go together and you separate

00:48:21: yourself very looking forward to get down to Nice and be there.

00:48:25: But when I came down, they're I felt like we were all over the place for a whole week And uh Yeah, i didn't manage to relax and I was thinking of that after the race.

00:48:36: Like why?

00:48:38: Why being so stressed is no point of it like?

00:48:41: So then our trying to like switch my mindset to like.

00:48:45: okay When you come to Kona now, and you just gonna enjoy it It's like your first time on island.

00:48:51: Yeah, you are the reigning world champion.

00:48:53: But we've never been here before like this race and it's so different to Nice.

00:48:59: So yeah people have probably expected me too.

00:49:02: do well but I can't expect myself To just go there and pick the win.

00:49:09: You need to really have a day And then i would try to lower my shoulders be more relaxed.

00:49:16: Actually when in a very good place I was only there for two three days before i crashed but like still, I felt really relaxed and really good in the heat.

00:49:28: And I felt that it was a good mindset or having kind of that talk to myself Before I went into the island or traveled here.

00:49:37: Just relax just enjoy it.

00:49:40: But yeah then I got crashed...but they also think helped me afterwards Like now when I crash.

00:49:48: Then I weren't so stressed, and then having that mental breakdown or something when i crashed.

00:49:58: So thinking realistically like okay... ...I crashed it sucks but if I get the surgery done things will be better!

00:50:11: I'm sorry for you man.. You could have done really well?

00:50:36: Did you watch it completely?

00:50:47: High humidity and yeah, you never know.

00:50:50: It's a long day And I've ever been there before but typically i race quite well in the heat and like it quite A lot more than cold races actually.

00:50:59: so Yeah now But yeah think uh?

00:51:04: had a fair chance Going back to back here, but uh You never know things can happen.

00:51:10: and it said yeah, he was quite impressive seeing wins taking that they Yeah, I was also a bit surprised that Gustav managed to run so much in.

00:51:24: And yeah...

00:51:26: And i feel like that Gustaf was the only one who really raced it at the beginning of the round?

00:51:32: Like he really...

00:51:34: He ran fast!

00:51:35: Like ten or fifteen seconds faster than others per cake.

00:51:38: So then I saw him not gaining any time on Magnus seven, six minutes behind.

00:51:48: Then he was like it was stable for some case.

00:51:53: so then I'm thinking oh have you got the hammer or is he dead now?

00:52:00: But then apparently in some of the hills and they weren't pushing.

00:52:06: So then Magnus were running even a little bit faster but yeah He was pacing quite well.

00:52:15: It seems like, yeah.

00:52:18: For me it's always really astonishing that from one to the other moment athletes are collapsing or for example same like Solveig she is looking good and then I think those athletes they know their body but for sure push them to a limit.

00:52:40: But even at this level That something like that can happen to you.

00:52:45: And I guess, it's the special thing of Kona.

00:52:50: But It is always quite surprising for me from one moment to another Like Magnus leading a race You think maybe keep it easy and he could have run a bit slower but For sure He felt really good.

00:53:07: Then From One to The Other Moment He has to walk and stop.

00:53:11: Yeah,

00:53:12: it's quite crazy.

00:53:14: I felt so bad for Svullvaj when she... When i saw her start walking and were uh yeah like Nib was just like one four-day behind And those seconds is going really fast.

00:53:29: if you start to go six seconds in a row then need to sit down.

00:53:34: So yeah It was..I felt that there was a bit like crazy.

00:53:40: You saw like the second time she Stand up and try to walk, I mean it looks like he was no like medical around.

00:53:47: And when I saw if you were laying down a third time.

00:53:49: Oh my god This is not good.

00:53:51: Like we can be dangerous also.

00:53:55: Yeah So yeah but luckily it looked like Sindra.

00:54:00: her boyfriend Was there?

00:54:02: And seems like medical came Also.

00:54:04: so that's good.

00:54:06: She got some ice and could cool her little bit.

00:54:09: So, but yeah.

00:54:11: It's crazy how fast Tinker can switch so just being one K away from winning back-to-back.

00:54:21: Yeah That racing.

00:54:25: and Just imagine that could happen to me also on that day if I had been racing like i Could have Maybe leading and then got the hammer like that you never know.

00:54:39: I think it shouldn't get into your head.

00:54:43: You

00:54:44: should

00:54:44: not race like you're always thinking with one K to go, i even can collapse then because you never know.

00:54:53: but

00:54:54: if no you don't know so

00:54:56: executing a normal race won't happen.

00:55:00: yeah that's the entertainment factor.

00:55:04: yes I'm at least very hungry for getting back next year.

00:55:10: Yeah, did you take any learnings from Christians and Gustav's prep or the race in general?

00:55:17: For your next year?

00:55:18: Or for your prep training for Kona?

00:55:21: If i had done the same... ...I think I would probably do the same as this year until next year.

00:55:31: so.. ..i will try to build my shape gradually towards Kona.

00:55:37: So like being in just good volume shape, going into the first races of the year and then have one kind of peak towards mid-season.

00:55:53: And train a lot again into Kona so you can absorb the volume from now.

00:56:03: it will probably start proper volume in December until March when we start racing and then it naturally are.

00:56:15: you have a week off after Ironman but like do a bit more training, racing in until June.

00:56:23: Have uh a little bit of peak in June and then build into Kona again so that you have two or kind of three periods with volume racing still a bit volume peak and then into Kona.

00:56:42: So I kind of gradually build my fitness but not peaking early, i think that's uh... Not good.

00:56:51: if you want to like have the peak fitness in Kona.

00:56:58: so it can't be prime fitness all season You need to raise with a little bit of volume on your legs also

00:57:08: As on smart and I guess doing all the little things right like shoes material, yes All the details.

00:57:20: Yeah Vince was really opened to it because he retired.

00:57:23: So

00:57:24: yeah, I

00:57:25: found a quite interesting what Little changes here at adapted but also about this training that was really impressed by which step um he took from racing texas until now.

00:57:39: so really cool to see what is possible with proper training.

00:57:44: yeah like uh i felt the kind of had the same seasons that I had last year, a bit of underdog just being there all season.

00:57:53: Being very stable and then in kona just smashing it.

00:58:01: I remember when i was talking with him in texas like then he said yeah, he's going to retire after the season and i'm like Imagine if you win kona You can't quit them.

00:58:13: And then it wins kona.

00:58:15: little like uh...i also understand Like Yeah He wants To Quit now maybe his His body is a bit tired and like as he Said like he doesn't see yeah live on top?

00:58:27: And he Doesn't See how he Is gonna improve from here like Maybe Peaked and he feels like now.

00:58:34: Like okay, this is now I'm done And it's fair.

00:58:38: i think its fair.

00:58:39: yeah

00:58:40: It's really cool.

00:58:41: Yeah, yeah respected

00:58:44: so yeah So but it would be cool to you know raise him one last time?

00:58:49: And uh, yeah will be cool like Probably for him wearing the big number-one Next year in Kona.

00:58:58: But then his life is not guaranteed that you win.

00:59:02: Yeah, so but yeah it's... I heard he most likely or i think you were on a podcast and we're gonna support Martin next year in Kona.

00:59:11: So it seems like he still going to be on the island?

00:59:14: That is nice that his that is hanging around and uh are still present!

00:59:19: And I think um He will support some athletes Like also the guys from the PTC group Um PTC coaching for sure Georgia.

00:59:28: like this girlfriend I'm seeing him in Dakar because i am flying for Germany.

00:59:38: He is kind of an ambassador, so he's staying on this board and will be active.

00:59:45: really cool!

00:59:48: And it was crazy like... It probably the same as you when I raced short distance with one of the biggest guys Yeah, most competitive especially in the years two nineteen to twenty.

01:00:04: But then this board is so fast-minded that you forget him.

01:00:09: You think like okay I have it's a Lewis He doesn't have a chance at along distance and he should quit when he was younger And on his high ends when he dominated super tree and short distance.

01:00:25: but there you really see If you once have been that good, You're always able if you focus really on one thing and do the right training That you were able to win again big races.

01:00:41: Yeah It looks like he had a rough time with in a period there after He quit it also not finding his shape long distance.

01:00:56: But then he changed the group, got a new mindset and like... A fresh start kind of.

01:01:02: So I felt like i also had that going solo with Gustav and Christian being coached by myself.

01:01:08: Like it's good when you are so long in sport And doing things for so long Then your starting stagnating a little bit.

01:01:18: I feel like we're just staying on one place.

01:01:22: Then its hard to Get out of it and if you get like a fresh start, It can be kind of blessing.

01:01:28: Like yeah You got the first art new mindset.

01:01:32: then things are probably maybe more fun again And that can do so much.

01:01:39: just having fun and enjoy your process Then is easy to train for many hours.

01:01:45: So its not like you're waking up I need to do a threshold session or something like, Or push yourself.

01:01:55: Like yeah you just go out with your mates and enjoy it.

01:02:00: Yeah i guess You really have to feel It's what suits the best.

01:02:08: And that is for sure some athletes Functioning way better when they are leaving short distance Creating their own workspace and in long distance, because they really are into it.

01:02:24: And feel that they can themselves decide.

01:02:28: so self-dedication and self motivation I think is mostly the strongest indicator for good performance.

01:02:38: So yeah i feel like you guys have found a really good system for yourself but everybody has to find it himself.

01:02:46: Yeah

01:02:47: But also felt statistically performing better on long distance than short distance.

01:02:53: like yeah every time I showed up in a seventy point tree, i've done quite well.

01:03:01: In short distance it felt that could be an insane good shape.

01:03:04: but then I get third place.

01:03:06: Yeah because

01:03:07: of

01:03:09: race dynamics right?

01:03:10: When you

01:03:11: have bad start in the long distance Then you can catch up with your bike In short distance, the race dynamic can be against you.

01:03:21: I had the same like when you're having a deficit from forty seconds out of the swim sometimes You can close it easily because next to use Jelle or Hayden and we have some strong guys And in the front maybe they are not working together well but Sometimes the race dynamics is just again against you and you can't win every race like.

01:03:42: good shape is not guaranteed for a good result and feeling, in the longest sense it's way higher indicator.

01:03:50: In good shape you will probably do pretty well?

01:03:53: Yeah if your are... Like we can see that also in training too If you have certain pace or power on run, swim and bike And then when you're doing the fueling properly You've got quite okay indicators if you are within this range of pace and power, nutrition.

01:04:21: So yeah then it's a little bit easier.

01:04:24: but like is not guaranteed that to do well You can overpace a little with the new or haven't done preparation properly.

01:04:34: so I feel its a little more easy.

01:04:36: But i'm also very nervous.

01:04:37: going into races Yeah, it's a good nerve.

01:04:48: It gets me like focused.

01:04:52: So you're not taking anything for granted.

01:04:55: I'm not expecting to win along this Like.

01:04:59: i know its a long day.

01:05:00: A lot can happen.

01:05:02: Its race dynamics there also But is good.

01:05:07: I think

01:05:09: Perfect time is running up.

01:05:14: You have some pretty important trainings to do today, Fuziut and the most

01:05:19: important

01:05:20: probably... The most important is probably the trip with your girlfriend?

01:05:25: Yeah we're going on a trip.

01:05:27: she has birthday on Sunday so we are taking uh A trip through a hotel in the fjords.

01:05:34: I'm gonna be there and kill her bit.

01:05:37: Nice How was like renovating in the house going on?

01:05:43: Or you just bought a house, right?

01:05:46: Yes.

01:05:48: We bought our house and we had just sold this apartment.

01:05:54: so... ...we are taking over the house twenty-third of November.

01:05:59: Okay So it's still one month to go And then I have... Then there is seven weeks post surgery.

01:06:10: So then I can help with moving into the house, like lifting.

01:06:16: Yeah perfect!

01:06:16: I also had once that i was injured and it couldn't help but move in apartments...

01:06:23: I had to purchase

01:06:25: and said oh I'm sorry..I can't lift too heavy.

01:06:29: Michelle also had to do everything.

01:06:32: I felt so bad not being able to do so much at home here.

01:06:35: now I can feel like it helped a little bit when we got to move over.

01:06:42: Oh, i'm really looking forward with this.

01:06:43: so It's gonna be nice.

01:06:45: Yeah Really look nice the house.

01:06:47: yeah Perfect.

01:06:50: then.

01:06:50: thanks for your time Thank

01:06:52: you

01:06:53: Appreciate and for sure best of recovery With the Klawikula collarbone And also back.

01:07:02: last question

01:07:06: A little bit painful for first two and a half weeks, but now the last sessions have been quite okay.

01:07:14: Especially on strength and bike so I'm not feeling it too much.

01:07:19: some strength exercises are a little bit like...I can feel this is a little stiff But there's more than muscle Not the bone.

01:07:27: So its the muscles attached to their bones That getting a bit stiff And that better and better.

01:07:33: Now Sounds

01:07:36: good, then best of recovery wishes and

01:07:41: thank you.

01:07:41: Yeah

01:07:42: see you.