Triathlon
Inside Kristian Blummenfelt's master plan to make Kona history
An alternative and intense training routine has seen Kristian Blummenfelt make history, but something is missing – a gold medal and the course record at the spiritual home of triathlon.
“Over the past year, we've proven again and again that we're doing something right. I know that if I follow the plan, train as hard as I can, recover properly and hit my numbers, I will be very hard to beat."
It's not unusual for top athletes to be sure of themselves and their own abilities, and Kristian Blummenfelt is no exception.
However, where he differs from his competitors is that much of his confidence comes from his training methodology. Blummenfelt doesn't think he's doing what's best, he knows – and that has made him the reigning triathlon World Champion and the Ironman record time holder.
His new documentary, Kristian Blummenfelt – A New Era, released on October 6, follows Blummenfelt and his coach Ole Aleksander Bu pushing peak human performance by aiming for a gold medal at the Ironman World Championship in iconic Kona, Hawaii. Read on to find out more about their master plan.
Blummenfelt has already gone sub 7-hours for a full Ironman this year
© Herman Berger/Red Bull Content Pool
01
The science that makes Blummenfelt the fastest
The hero behind-the-scenes – the key player in Blummenfelt's success – is his coach Ole Aleksander Bu. His introduction of a training regimen that leans heavily on science, frequent testing and lots of sessions in the lab has been a crucial part of their insane track record.
Now, their crowning achievement will be the toughest Ironman race on the planet. At the birthplace of the sport and its most iconic course: Kona, Hawaii.
"This is a big part of my life. I invest heavily in the methodology, training plans and recovery plans to make Kristian the fastest. Kona will be the final chapter – the big test – of our Ironman project," says Blummenfelt’s coach.
As with Blummenfelt himself, Bu has no shortage of dedication. Their faith in the system is unwavering, with an almost continuous test regime to develop the greatest possible knowledge and rapid adaptations based on the results.
"Then we can train, measure, understand and change early, in order to optimise our efforts towards the goal we have set."
For Bu, it's not the sport itself that interests him the most. His great passion is to push the boundaries of human capacity and the proof of his approach is beginning to pile up.
Since Bu and Blummenfelt began their collaboration, Blummenfelt has become the first Norwegian to win Olympic gold in the triathlon, become World Champion, set a world record in the Ironman and become the first-ever person to complete an Ironman race in under seven hours.
Three things Bu points out as essential for his massive success are calorimetry and indirect calorimetry, the Moxy Oxygen Monitor and aerodynamics.
Calorimetry: The measurement of energy consumption in humans, where we distinguish between direct and indirect calorimetry. In direct calorimetry, energy consumption is calculated by measuring the heat the person emits, while in indirect calorimetry, energy consumption is calculated by measuring the amount of oxygen consumed and the amount of carbon dioxide produced – especially during training. The measurements tell how much protein, fat and carbohydrates have been used as an energy source, and thus how high the energy consumption has been.
Moxy: An oxygen monitor that measures and provides insight into oxygen levels in muscles. The oxygen level in muscles can change based on altitude and climate.
Aerodynamics: The study of the movement of air and the forces bodies are exposed to when they move through air or when air flows around them.
Every aspect of Blummenfelt's training and equipment is analysed
© Pedro Lemos/Red Bull Content Pool
Testing isn't about finding numbers to brag about, but about uncovering weaknesses in order to improve them
Bu says that the Moxy Oxygen Monitor gives them insight into which oxygen values are optimal for Blummenfelt and that they want to hit a specific metabolic level, rather than a given speed or power during training. This way, they can keep Blummenfelt at his most efficient even in a different climate.
"He can use less energy to produce the same power one day than another day. We test repeatedly to be able to optimise his body for this," he explains.
"Testing is not about finding numbers to brag about, but about uncovering weaknesses in order to improve them,” says Blummenfelt, adding that they often visit the lab to check whether new training methods have had an effect.
More about Kristian Blummenfelt
"Sometimes, we take a step in the wrong direction, but we're not afraid to find new ways to train in order to improve. We're always looking for new paths to explore.”
02
Not the first time creativity's brought success
It's not only in everyday training that creativity and specific testing have been important tools.
During the Games in Tokyo, Blummenfelt and the Norwegian athletes showed up in lightweight, semi-transparent 'skinsuits' and with unique hoops mounted almost vertically on their handlebars. This made it easier to maintain an aerodynamic position on the bike.
Blummenfelt finished on the top of the podium and became the first Norwegian in history to win a medal in the triathlon.
"About 50 percent of a triathlon takes place on a bicycle and then the greatest force you're fighting against is aerodynamics," says Bu, who himself has experience from flying gliders, sailing and cycling, which has given him particularly good insight into the field. "It gives me an understanding of how we can manipulate the aerodynamics in a completely different way than if I had only done it by the book."
After the Olympics, another roaring success lay in wait. This time in the USA, at St. George in Utah, which hosted the 2021 Ironman World Championships instead of Hawaii. The triathlete from Bergen received another gold medal, but his time in the States provided opportunities for new tests and the development of new knowledge.
It turned out that Blummenfelt lost up to 90 percent of generated power because of air resistance on the bike.
Before Kona, the team tested and applied new technology to measure both tyre friction and aerodynamics much more precisely. They've even gone so far as to change the seams on Blummenfelt’s socks to reduce air resistance.
"Together with Trimtex, we spent a day in a wind tunnel and experimented with fabric and where on the leg the seams should be sewn,” says Blummenfelt. “That's how precise we are.”
No stone has been left unturned in Blummenfelt's Kona prep
© Daniel Tengs/Red Bull Content Pool
On the offensive at magical Kona
The next obstacle is the fabled Ironman race in Kona, Hawaii, the birthplace of the triathlon.
"I've never been to Hawaii before, but I've heard mysterious things about the island, the heat and the lava and, of course, you have to respect the local myths,” says Blummenfelt.
He says that the trend is for people who participate for the first time to perform poorly, but they don’t quite understand why: “As a first-timer, I’m coming in with a lot of confidence, but we have science on our side.”
Not surprisingly, Bu agrees with Blummenfelt on this point.
"I don’t believe in magical powers," says the coach with an aggressive smile on his face as he tries to stifle a small laugh. "People say that Kona has magical powers. I’m not taking this into account as we make plans for the race. It's about the climate, weather and wind. What does the race require of an athlete to win – that’s what I base my plans on.”
One athlete who's twice stood at the top of the podium at Kona is Belgian Luc Van Lierde. The first time he raced, he did what Blummenfelt hopes to do: win at Kona as a newcomer. The Belgian is also sober in the face of the myth of Kona, but he doesn't hide the fact that it's tougher than he first assumed.
"It's not easy to win there for the first time. I know because I won and have done it myself," he says and explains that it was crucial to make the right decisions from start to finish. "You're not only competing against the other participants but also against the weather conditions. It's different from any other Ironman race. It’s the finals. It’s the World Championships."
Blummenfelt and Bu have control over the numbers needed to win at Kona.
03
Winning isn't good enough on its own
"I'm already the Ironman World Champion, but not on the island," says Blummenfelt, whose ambitions don’t stop with another victory.
His goal is not only to be the fastest during the triathlon, but the fastest ever to complete Kona. At St. George, Blummenfelt set the Ironman World Championships record with a time of 7h 49m 16s.
Few first Kona visits are successful, but Blummenfelt plans to change that
© Pedro Lemos/Red Bull Content Pool
I just want to go there and crush all opposition. Set a record that will be hard for the next generation to beat
“You just have to repeat what you've done,” explains Bu. "We're here for the record. At St. George, which is a hillier course, you were already running faster.”
The record at Kona was set in 2019 by German Jan Frodeno. He clocked in at 7h 51m 13s.
“I just want to go there and crush all opposition. Set a record that will be hard for the next generation to beat,” says Blummenfelt confidently.
And it will be a long time before he gets this chance again.
“Considering the Paris Olympics, it will be almost two years until the next attempt in Hawaii, so I want to show up and set a record that will stand until I return."
The swimming, cycling and running distances are considerably shorter at the Olympics and in order to prepare for that, the duo must change their approach to training. After Kona, Blummenfelt will retrain his muscles for shorter races.
That's why it is important to set the record now.
"We've set course records in all the races we've participated in so far, so naturally, we are aiming to beat 7h 51m and with that beat the record in Hawaii."
Bu believes they have a good chance of reaching that goal.
"It takes 10,000 hours to become an expert in something. When you live, sleep and breathe triathlon, you reach 10,000 hours much faster than anyone else. When the rest have reached 10,000 hours, Kristian has reached 100,000. He's built for triathlon and has shown it again and again in the last year.
"Who has won Olympic gold and the Triathlon World Championships won the Ironman World Championships and set a world record, and completed the Ironman in under seven hours – all in the course of one year?" Bu asks before he himself answers directly. "No one."
Blummenfelt’s track record is already impressive, and on October 8, the Ironman World Championship awaits in Kona.
“If there's anyone who can do it,” says Bu, letting the words hang in the air so Blummenfelt can finish the sentence.
“Then it should be me,” says Blummenfelt, finishing the thought.