How to Train for Norseman: A Complete Guide
The Norseman Xtreme Triathlon is one of the best known “extreme” triathlons, becoming a must-do race for amateur and professional endurance triathletes around the world. If you’ve been lucky enough to secure a spot at the event, we’re going to look at how to train to prepare for the specificities of the race, in particular the challenges of Norwegian weather and environment.
Norseman includes an often frigid 3.8 km swim, a gruelling 180 km bike ride through mountainous terrain, and a marathon that culminates atop the awe-inspiring Gaustatoppen. You’ll need to hone your speed to make sure you’re among the top athletes allowed to climb the mountain and get your black finisher’s t-shirt, but you also need to develop the required endurance for the long distances in the swim and bike beforehand.
Norseman Finishers 2024, including TMR athletes in their black t-shirts
Endurance Training: Get the Basics Right
Endurance training forms the bedrock of preparing for the Norseman. You’ll need to work up to the distances for each discipline, while increasing volume and intensity gradually. You can check out our dedicated extreme triathlon plan to draw inspiration for your own preparation (take 10% off with code TMR10):
In addition to building volume in training, make sure your sessions are race specific:
Aim to complete some swimming training in cold open water. This can be open water swimming in an organised setting (e.g., a swim club). Before you have access to cold open water venues (especially during the Northern hemisphere winter), you can also train yourself to cope with the cold if you can swim in an outdoor pool. Even if it’s heated, build cold resistance by walking outside to and from the pool (every little effort counts!)
Ensure the bike courses you pick for long rides mimic the Norseman’s elevation profile to build leg strength and develop mental toughness. You can also simulate the course parameters on indoor trainers if you have access to one (and watch race videos to get yourself in the right mental space!)
Build your run training gradually, but don’t neglect speedwork. The top 160 runners at the 37.5 km cutoff point (Stavsro) can complete the black t-shirt route. To increase your chances of being amongst them, you’ll need to run fast (especially if your swim and bike aren’t as strong as other competitors’). Keep this in mind and include interval training workouts in your plan.
The Role of a Triathlon Coach
The journey to Norseman is as much about guidance as it is about personal effort. At TMR Coaching, our approach is to tailor your training to the unique demands of the race, integrating specificity training that simulates the race's conditions as closely as possible. But beyond these insights, you’ll also need to adapt your training to your everyday life, your other constraints and responsibilities, and unexpected changes. This is where working with a coach can make a huge difference, rather than finding ways to “make up” for lost sessions - we’ll adjust the plan as needed and see where your energy is best focused so you don’t feel overwhelmed during the build-up.
Strength & Conditioning
To build crucial strength for Norseman, you will need a good S&C plan. Incorporate strength training twice a week, targeting key muscle groups depending on your abilities.
For example, do you need to develop leg strength for the bike course, but are already a proficient swimmer? You will want to look at a programme that emphasises leg exercises, while maintaining upper body strength. The opposite can be the case for those looking to improve their swimming.
Building Mental Resilience
The Norseman Xtreme Triathlon is as much a mental battle as it is a physical one. If you do a significant amount of mental training in advance, you’ll be more in control and better prepared on race day. Here are some mental training tips we would recommend:
Visualise the course and race day;
Write down a routine for the 2-3 days before the race and for the morning of the race. Have a list you can tick things off of, so you know you haven’t forgotten any piece of kit and have better peace of mind;
Consider what can go wrong, that you can control. Write a list of “what-if’s” - how will you cope with a flat tyre, stomach issues, a sudden change in weather, etc.? You’ll then be less likely to lose your composure when something does happen on race day;
Build your confidence by writing down examples of sessions that have gone well in training and of challenges you’ve overcome / races you are proud of. Refer back to this confidence-boosting list in advance of the race, to remind yourself what you’re capable of and help you stay grounded and stress-free.
Nutrition and Hydration
No amount of endurance training or mental preparedness can compensate for inadequate nutrition and hydration. Understanding and implementing a nutrition plan that caters to your specific needs is essential. This means practising your fueling strategy during training, ensuring that on race day, your body has the energy it needs to sustain performance across all three disciplines. Hydration, too, is crucial. Don’t be fooled by the colder climate in Norway, you will still be losing fluid through sweat from effort and may suffer from dehydration if you don’t take in enough water and electrolytes from the beginning of your bike ride (or even from T1).
The Importance of Recovery
Recovery is the unsung hero of any training plan, particularly in the preparation for an event as taxing as the Norseman. Incorporating rest days, prioritising sleep, and good nutrition are integral to your training regimen. Ensure you have a periodised training plan with recovery weeks in order to balance training load and avoid the risk of injury ahead of a big event that takes up so much of your energy and mental focus.
Your Crew
Your crew are vital for race day success. It is extremely important to pick crew members who will support you adequately on race day and to brief them very clearly, in advance. Don’t wait until the last minute to give them instructions - aim to either get together or have a call a few days before the race to go through kit, nutrition, and even your “what-if” scenarios, so that they can be prepared for every eventuality as well. You will feel less pressure once you’ve arrived in Norway ahead of the Norseman weekend, and there will be less for you to do (eliminating the opportunity for errors, but also giving you more time to rest before the race!).
-
Preparing for the Norseman Xtreme Triathlon requires a good blend of endurance training, mental toughness, good nutrition, and meticulous planning. One last piece of advice (and maybe the most important!) is to set yourself clear goals, broken down into categories: outcome, performance, and process. You will not be able to control the outcome of race day, but you can certainly control your training process and all the elements above, so that you give yourself the best chance of succeeding.