Shownotes

Kasper's background

02:54 -

• I am best known for my work with Magnus Ditlev, both as a close friend and part of his support team. We travel together for races and training camps, and being in this environment has greatly enriched my coaching skills.
• Before teaming up with Magnus, however, I was already a coach with nearly a decade of experience. I initially entered sports through triathlon, training as an athlete myself before being invited to coach at my local triathlon club during high school.
• Despite having no coaching experience, I took on the role, focusing on helping junior athletes experience the sport positively and build a passion for it.
• In 2018, I was diagnosed with a heart condition, which halted my own triathlon career just as I was about to compete professionally in Dubai.
• Rather than letting this setback define me, I directed my energy toward supporting other athletes, particularly youth development, where I saw a gap in Denmark’s approach to nurturing young triathlon talent. I focused on creating a supportive environment in my club, which eventually produced multiple athletes for Denmark’s national junior team.
• Witnessing these young athletes’ dedication motivated me, and I drew inspiration from other countries like Norway and Portugal, which have strong talent pipelines.
• Recently, I moved to Aarhus to expand my opportunities in professional coaching and be closer to my girlfriend. This shift also allows me more flexibility to travel with elite athletes, including Magnus, and support their training without the constraints of a local, youth-focused schedule.
• Magnus and I met at our local triathlon club, where we quickly bonded. He consistently outperformed me, but our friendship grew stronger, especially when my health issues emerged. In 2019, he asked me to manage his career as he transitioned into professional racing.
• Leveraging my skills in communication and marketing, I helped secure his initial sponsors and laid the groundwork for his brand. With this position, I completed a bachelor’s degree in sports management and marketing to provide even greater support.
• As Magnus’s career accelerated, however, it became clear that he needed more specialized management than I could provide alone. In 2021, he began working with Patrick Lemieux, an experienced manager with a deep understanding of elite sports. This allowed me to focus on coaching while maintaining our strong partnership.
• In my coaching role, I support Magnus in collaboration with his head coach, who played a pivotal role in his professional development.
• I have a close relationship with him, who has been a mentor to me, and we share similar philosophies on training.
• This connection allows me to make informed, in-the-moment decisions for Magnus when Ian is unavailable. This structure works well for all involved, letting me support Magnus’s day-to-day needs while respecting Ian’s integral role.

Kasper's work with triathletes

13:25 -

• I’m currently part of Magnus’s team, but my coaching background and collaborations are quite extensive. Over the years, I’ve worked with well-known athletes.
• Right now, I’m focused on helping George Goodwin regain his form after a few challenging years. This partnership started at the beginning of this year, and we’re steadily getting him back to the level he once achieved.
• Despite moving away from junior-level coaching, I still work with a few junior athletes who’ve been with me since they were around eight or nine years old.
• Letting go of that commitment would be hard, so I continue supporting a couple who are now competing at the European Cup level and others transitioning to professional 70.3 races, including a few in Australia.
• As you mentioned, I also work with AG. Although this has been a minor part of my coaching since the beginning, this year I’ve partnered with Matt Fox, founder of Sweat Elite.
• Together, we’ve launched a triathlon coaching division within Sweat Elite, which is thriving and offers runners top-notch guidance alongside our new triathlon coaching services.
• However, I’m very selective with new clients, whether they’re professional, junior, or age-group athletes. For me, it’s essential to work with individuals who share a deep dedication, work ethic, and similar training philosophy.
• I believe that with mutual passion, we can achieve the best results. That’s why I’m cautious about taking on too many athletes; I want each one to be as invested in the journey as I am.

Kasper coaching philosophy

17:18 -

• Training an athlete effectively requires balancing various training methodologies, recognising that a one-size-fits-all program doesn’t fit the unique needs of each athlete. Over the years, I’ve observed that different training approaches cycle in and out of popularity—sometimes it’s about threshold training, other times about high-intensity intervals.
• But in reality, athletes need a mix of everything. The appropriate method depends on the athlete’s history, current status, and long-term goals.
• There’s also a distinction between training plans and coaching. While anyone can buy a standard training program and load it into a training app, the value of real coaching comes in the guidance, support, and adaptability that ensure consistent progress, especially in changing circumstances like travel, race preparation, or personal challenges.
• My coaching strength lies in these softer skills, especially in building effective communication and understanding my athletes on a personal level. Working initially with juniors taught me the value of observation and adaptability. With younger athletes, I learned to adjust training based on how they felt, not relying solely on lab tests or rigid metrics. This focus on communication has shaped my approach with all my athletes.
• As I worked with elite athletes like Magnus, I incorporated more scientific methods, as he is highly analytical and data-driven. However, even with these advanced metrics, I prioritise the athlete-coach relationship to ensure training isn't just physically challenging but also sustainable.
• Many coaches can assign intense training sessions, but consistency over months and years is what drives progress. That consistency is maintained through strong, open communication, allowing me to fine-tune their program to optimise their physiological profile over time.
• Modern triathlon racing, especially at the top level, demands versatility. Athletes must be ready to react to the dynamic situations in races rather than just pacing themselves evenly through each stage.
• In events like Kona, the need for agility and adaptability is evident, as athletes like Kristian, Magnus, and Sam must adjust to each other's moves during the race. They don't just settle into a pace—they need bursts of high intensity to stay competitive.
• This demand for versatility shows why athletes can’t focus on a single training aspect, like threshold work, over extended periods.

What type of training blocks to do

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• When assessing an athlete's capabilities, I focus on their complete physical and metabolic profile through both laboratory testing and a close personal understanding of their past performance.
• For example, when I began working with Clément Mignon in 2022, we conducted initial physical and metabolic tests at my lab in Denmark. 
• It was immediately clear that Clément had remarkable anaerobic power but also a high dependency on carbohydrates, even at low exertion levels, evidenced by elevated lactate levels.
• This carbohydrate reliance became an issue during long endurance events like Ironman races, as he burned up to 600–800 grams of carbs per hour on the bike, an unsustainable rate that led to depletion before the marathon.
• To address this, we designed a training regimen aimed at improving Clement's fat oxidation, enabling him to rely less on carbs and become more metabolically efficient. This approach allowed him to conserve energy for the run, which had previously been compromised.
• By 2022's Ironman World Championship in Nice, Clément showed promising progress—he swam in the front pack for the first time and managed a bike breakaway, marking a significant improvement.
• However, he is still building efficiency, and I believe that with targeted training over the next few years, he could be a serious contender for the Ironman title.
• My approach considers various factors, including the athlete’s past performance, metabolic testing results, and continuous communication. Training is dynamic; while lab data reveals limitations, races are won by performance on the day.
• So, I adjust training to address both lab-based insights and real-world challenges, ensuring athletes can perform optimally when it matters most.

Strengths & weaknesses

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• In today’s world of professional triathlon racing, it's absolutely crucial to be consistently strong across all three disciplines—swim, bike, and run.
• You simply can't afford to have a weakness if you want to contend for a win at the highest level. Take Magnus, for example. Although he’s incredibly powerful overall, he has a minor weakness in the swim, and in Kona, this ended up costing him.
• He started strong, staying with the front group until the swim's turnaround point. Unfortunately, after some contact with other swimmers, he lost about ten positions and couldn’t bridge the gap back due to the swim's intensity.
• This small setback ultimately disrupted his race strategy. If Magnus had stayed with the lead group, he could have teamed up with Sam on the bike leg to break away instead of engaging in an exhausting back-and-forth battle.
• This approach drained their energy, which hindered Magnus’ running performance, especially compared to the potential he has shown in past races like Roth.
• What’s clear is that top-level triathlon demands a balanced focus on all three areas; even a slight lapse in one can compromise your overall race.
• While some athletes like Sam might adjust their training, like swimming fewer sessions, it reflects their team’s specific training philosophy. Generally, however, if you want to compete for the top spots, you have to be fully committed to constantly improving in all three disciplines throughout the season.
• Falling behind in any aspect can be hard to recover from, especially given the increasing competition among both men and women in the sport.
• In the case of age-group athletes, the approach differs significantly because most age-groupers have various life commitments and limited training time. Only a few have the privilege to train full-time, so they often need to focus on specific areas.
• For many age groupers, prioritising the swim is essential due to the dynamics in these races. If they can’t stay competitive in the swim, they might struggle to join a strong group in the cycling portion.
• On courses like these, if you don’t secure a good position early on, it becomes challenging to keep up unless you’re an exceptionally fast runner capable of closing the gap alone.

Training prioritization for age groupers

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• In my approach to training, I take a balanced stance, recognising the value of both internal and external stressors throughout different phases of training. During the base-building phase, I focus more on internal factors like lactate levels and heart rate rather than strict pacing.
• These internal markers aren’t tied to fixed numbers, as they can vary depending on factors like recovery and daily stress. For instance, the same lactate level of 2.2 mmol might correspond to a different pace each day.
• However, as we transition to race-specific training, the focus shifts towards external metrics, such as pacing or power output on the bike. If the base is solid, lactate and heart rate should naturally align within race-specific intensity levels, preparing the body to efficiently sustain the race pace.
• When it comes to managing stress, I believe non-training stress is the primary challenge for most age-group athletes. For many, it’s not the training volume but rather balancing training with full-time jobs, family, and other commitments.
• Creating a program that accounts for these life factors is essential. A well-structured, supportive environment can significantly impact performance and happiness, which ultimately benefits their race-day output.
• For age-group athletes, intensity becomes even more crucial, especially with limited training time. However, intensity shouldn’t mean just high-intensity work like VO2 max training; rather, it’s about structuring sessions to maximise the limited hours available.
• Age-group athletes, who don’t have the luxury of full-time training like professionals, need precision in their sessions to make each hour count.
• If an athlete only has six hours a week, focusing solely on low-intensity aerobic work may not yield optimal results, especially if they aim to achieve competitive times, like going sub-10 hours in an Ironman.
• In that case, a more targeted approach to intensity within those sessions becomes essential.

Age group swimming tips

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• When it comes to swimming, breathing technique is absolutely fundamental. For many people, breathing becomes a limiting factor, regardless of their athletic strength or endurance in other sports.
• Even highly fit individuals—like marathon runners with excellent aerobic foundations—often find themselves out of breath after just 25 metres because they tense up in the water. This tension often stems from inefficient breathing patterns.
• Developing a good breathing rhythm in the water allows you to take in more oxygen, which enables you to relax and maintain a calm, efficient stroke. A relaxed body position improves buoyancy and efficiency, meaning you can swim further without fatigue.
• Additionally, breathing issues can lead to technical mistakes, even among more advanced swimmers.
• For example, improper timing in the breathing cycle can result in a scissor kick or lifting the head too high, which disrupts the stroke technique. Correcting these errors often starts with refining the breathing pattern.
• Another important aspect is getting external feedback. No matter how experienced you are, it’s easy to misjudge your form. Many swimmers think they look smooth and streamlined until they see themselves on video.
• Receiving feedback—whether from a coach, club members or even remote coaching through video analysis—provides valuable insight that self-assessment can’t.
• Recording yourself with a GoPro (if allowed) or having a coach on deck helps you see where you need to improve. Most people, unless they’ve been swimming since childhood, struggle to fully assess and correct their own technique in the water.

Cycling tips

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• Investing in a power meter can be incredibly beneficial for athletes, especially those in age-group categories, as it provides reliable, real-time feedback on training efforts.
• Many athletes unknowingly push too hard on easier segments while struggling to hit target intensities during high-effort intervals.
• A power meter brings a level of precision to training, allowing for polarised, highly individualised workouts that account for variations beyond speed, which is influenced by external factors, or heart rate, which can fluctuate due to fatigue.
• Heart rate alone can be unreliable, particularly if you’re tired, as it might stay lower than expected. This can lead athletes to overexert themselves, creating more fatigue than necessary.
• A power meter, however, provides consistent data, helping athletes stay within optimal power zones for each session, improving both efficiency and recovery.
• In addition to training precision, fuelling is crucial, especially on the bike, which typically represents the largest portion of training volume in triathlons.
• Many athletes under-fuel, often taking in only 20-30 grams of carbs per hour, which leads to significant fatigue by the end of a session. Inadequate fuelling not only impacts the current workout but also hinders recovery.
• Emphasising nutrition before, during, and after each bike session can dramatically improve both performance and recovery, supporting an athlete’s overall training plan.

Run Tips

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• I believe in the importance of polarised training, especially for running since it’s the most weight-bearing of the triathlon disciplines. When you keep easy runs genuinely easy, it doesn’t just benefit your aerobic system; it’s kinder to your joints, bones, and muscles, promoting faster recovery.
• This allows you to go into your high-intensity sessions fresher and more prepared. Polarised training in running not only builds endurance but also prevents unnecessary fatigue, which I see as essential for balanced improvement.
• Strength training is another hotly debated topic, and I’m a firm advocate of it due to the positive impact I’ve seen in my athletes.
• I collaborate closely with Jan Frodeno’s physio and a strength coach, Lawrence, who brings a unique approach to strength conditioning. Traditional advice often suggests doing strength work on hard training days to avoid fatigue during running.
• However, Lawrence’s philosophy is to use strength training as an activator—doing it before an intense session, often even the same day, helps “prime” the body, especially by engaging the neuromuscular system. This approach prepares athletes to fire on all cylinders during a run or swim session later in the day.
• His methods focus on heavy but low-repetition strength exercises with extended rest periods. This prevents excessive lactate buildup, allowing for quick recovery and optimal performance in the next workout.
• His athletes, like Taylor and Flora Duffy, perform short, powerful sets with long rests to avoid creating tension or stiffness, which could hinder their form in a swim or run. 
• This strategy aligns muscle activation, reinforces efficient movement patterns, and reduces injury risks. When athletes lift on tired days, they’re more likely to execute improper movement patterns, leading to potential injuries that can undermine performance.
• In my experience, using strength training as a strategic prelude to intense workouts has consistently improved results, showing that well-executed strength work can truly elevate performance, especially in running.

Common mistakes age groupers make

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• In my view, the primary focus for athletes, particularly those in the age-group category, should be on mastering the basics before diving into advanced technologies like lactate testing and aerodynamics.
• There’s a noticeable trend towards concentrating on these small, performance-boosting technologies, which, while useful, offer only marginal gains.
• For athletes at this level, placing emphasis on foundational practices like proper nutrition, effective recovery, and consistent training at the correct intensity can yield much greater improvements—possibly 30-40%—compared to the 5-7% gains from high-tech equipment.
• My advice is to concentrate on these essentials for a few years. Build a solid foundation by fully understanding and executing the basics; then, as athletes become adept in these areas, they can incorporate more advanced tools and strategies.

Magnus' training leading to Kona

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• The entire 2024 season was carefully structured to optimise performance for Kona, with Challenge Roth serving as a testing ground for the approach we intended to apply.
• We aimed to perfect a protocol involving altitude training followed by heat acclimatisation, and Roth provided the ideal opportunity to evaluate this method.
• Magnus started with a five to six-week altitude block, training at 2,700 metres in Nederland, Colorado. Training at such altitude was challenging, particularly for swimming, as the lack of continuous breath control at high altitudes puts significant strain on the body.
• Once the altitude phase was completed, Magnus moved into a two-week heat acclimatisation period. He performed indoor heat training to prepare his body for the demands of racing in hot climates, obtaining data from both lab testing and race results that confirmed the positive impact of this approach on his physiology.
• Despite the high demands of these training blocks, Magnus’ body adapted remarkably well.
• For example, his training volume remained steady at 33–34 hours per week during the altitude phase, which is impressive considering the physiological toll of training at such elevation.
• His body quickly acclimated, especially compared to the previous year, when the first attempts at high-altitude training initially required him to walk portions of his runs due to a high heart rate response.
• Before Kona, we wanted to ease the transition from high altitude to the extreme heat of Hawaii. In the final week at altitude, we introduced heat sessions to prepare his body for the dual stresses of altitude and heat, lessening the physical shock.
• We’ve refined our heat protocol since Magnus’ first Ironman in Texas in 2022, so by the time he reached Kona, he was already well-conditioned, having done extensive heat training before races in Miami and Singapore.
• This prolonged heat acclimatisation—up to nine weeks ahead of these events—has proved essential for his success in hot climates.
• Arriving in Kona, we saw right away that Magnus’s conditioning and heart rate data looked exceptional compared to two years ago.
• Then, it took about seven to nine days for him to acclimatise to the heat. This time, his body adapted faster, thanks in part to his improved fitness and recent altitude training.
• While the altitude stress was replaced by the heat, this change was balanced and didn’t add extra strain. This allowed us to conduct specific training sessions exactly as planned.
• From past experiences, both at Kona and last year in Nice, we’ve learned how to optimise everything around Magnus. The first time we were in Kona, I was managing everything from training support to cooking, cleaning, and groceries, which stretched my focus thin.
• This time, we brought his mother, who handled all the household needs, allowing Magnus to focus solely on his training, and me on coaching.
• His girlfriend also provided support, and Scott’s mechanic arrived with us to fine-tune the bike continuously, even performing aerodynamic tests. His coach joined us six days before the race, and by that time, everything was perfectly in place. Magnus was mentally prepared and his training was on point.
• While Magnus ultimately finished second, it was still a result we are proud of. Magnus went in aiming to win, as he always does, but we can’t control others’ performances.
• I noticed some speculation online that Magnus, Kristian, and Sam may have taken a less strategic approach, but I disagree. Had they raced more conservatively, it’s likely Patrick would still have surged ahead. Each competitor, including Magnus, raced with a clear strategy to win.
• Magnus believed he could outlast Sam in the final stretch if they entered T2 together. Sam, on the other hand, seemed less confident in his own run, knowing he’d need a gap to avoid being outpaced.
• Magnus knew he couldn’t afford to let Sam get a gap, remembering Sam’s strength from the Nice race. Kristian also raced with that understanding, aware that he couldn’t let Sam or Magnus gain distance.
• What I respect most is how they all raced with the intention to win, not settle for a podium. Each one pursued the top spot, which is what this sport is ultimately about. And hats off to Patrick and his team; they played to his strengths flawlessly.
• Looking forward, while we’re satisfied, our focus is already on next year’s race in Nice, with even more lessons learned and adjustments in mind.

Heat training

1:05:40 -

• Over the past few years, our heat training approach has evolved significantly. It's not something that can easily be replicated by others because it has been tailored to fit the specific needs of the athlete.
• The key to our current heat training is maintaining a balance of stress on the body to ensure effective adaptation. 
• Two years ago, the methods we were using would have been too intense for the body, so we gradually scaled things to where we are now.
• The heat exposure we incorporate is typically between 40 to 60 minutes a day. This consists of a mix of sauna sessions and indoor cycling with heavy clothing to simulate heat.
• We also take a very personalised approach, measuring the athlete's core body temperature to ensure it's at an optimal level. This varies from individual to individual, and we have carefully fine-tuned it over time.
• In terms of sauna training, we typically aim for two sessions per week, each lasting close to 40 minutes. The goal isn't to push him to maximum effort but to maintain a consistent, moderate heat exposure.
• If necessary, he might alternate with cold exposure to cool down, but the key is to avoid overloading the cardiovascular system, which can be highly stressful.
• The focus is not to combine high-intensity heat training with intense effort, as this combination has been shown to be too taxing on the body and difficult to recover from.
• For the rest of his sessions, the athlete would typically do five indoor cycling sessions each week, with the majority of the sessions incorporating the heat protocol.
• This could include both high-intensity and easy rides, where the main focus was on layering up to induce sweating, rather than pushing for performance during the heat training itself.
• The idea is that through consistent exposure to heat, the body adapts and improves over time without overwhelming it.
• We have used both the pills and the core sensor. The core sensor is a useful tool, but we've observed that, at times, it can show slight deviations when compared to the pills.
• I would strongly recommend relying on the pills as they tend to provide more accurate data. That being said, the core sensor is still a great tool, and I don't want to undermine its value.
• However, I believe it still requires some years of development before it can be considered 100% reliable.
• For the event in Kona, we primarily used the pills to ensure that we were getting the most accurate data possible.
• This allowed me to closely monitor how our cooling strategies were performing and ensure everything was functioning as expected.

Having a team in a professional triathlon

1:09:38 -

• In my view, and I admit I might be a bit biased, working with Magnus, Ruth, and George has shown me the value of having a strong team behind you.
• There’s a clear distinction between being a professional athlete and being a high-performance athlete, which I believe is essential for success.
• Many athletes are professionals, but not all are high-performance athletes. Jan is a prime example of someone who broke that barrier.
• He transformed from a professional athlete to a high-performance one by ensuring he had the right team around him, paying attention to the finest details, and leaving no stone unturned.
• I firmly believe that winning the biggest races requires being a high-performance athlete, with a well-rounded team that supports every aspect of your training and preparation. This is something Magnus has also come to realise.
• While he’s heavily involved in many of the projects we work on as a team, he’s learning to let go more and trust the people around him. Our team is made up of experts in various fields, individuals Magnus trusts implicitly, which is vital.
• However, Magnus also needs to acknowledge that to perform at his best, he cannot be involved in every decision. If he was 100% engaged in every aspect of the process, he wouldn’t be able to focus on his training and performance to the highest standard.
• This process has been a learning curve for him. For instance, there was a session where Magnus was uncertain whether to continue or stop because he felt good but wasn’t sure if pushing further might overstrain his body.
• At that moment, I had to make the call, using the data and my expertise to decide that we should stop.
• Magnus had to trust that I was making the right decision based on evidence, without overthinking whether it would be the right or wrong choice.
• The same applies to his bike setup—he has some ideas, but when experts advise that a particular setup is the fastest and feels comfortable, he needs to trust that decision, leaving the technical aspects to the experts while focusing on his swim, bike, and run.
• This teamwork approach is fundamental to achieving the best results.

Training volume distribution

1:13:02 -

• In the final week before travelling to Kona for the Ironman, the training plan focused on balancing intensity with recovery to ensure peak performance. Magnus completed a 33-hour training week, with 25 kilometres of swimming, 466 kilometres of cycling, and 131 kilometres of running.
• The training schedule had a clear structure to ensure the athlete was prepared for race conditions. Each day started with aerobic sessions designed to maintain an aerobic base while allowing for some recovery.
• For example, one day featured a 6-kilometre easy swim concentrating on technique, followed by an hour of strength training and a light one-hour run. This setup aimed to maintain the aerobic base while setting up the athlete for harder workouts later in the week.
• The mid-week sessions, including the Tuesday and Wednesday workouts, focused on maintaining a high threshold, crucial for race performance.
• On Tuesday, he completed a four-hour ride, incorporating longer threshold intervals with a combination of altitude training. Afterwards, a 65-minute easy run with 200-meter strides finished the session.
• On Wednesday, Magnus completed a 5K swim with threshold intervals, followed by a threshold run on flat terrain, with 10-minute and 2-minute threshold intervals, covering 17 kilometres in total.
• Thursday's training incorporated a speed focus, with a 50-meter maximum-effort set of sprints combined with 100-meter recovery reps in the pool.
• Later, the athlete did a long run of 21 kilometres, uphill, to help build strength, run efficiency, and endurance at altitude, simulating race conditions in Kona. The session finished with an easy two-hour ride.
• Friday and Monday were designated as rest days, but he still engaged in an open-water swim session.
• The 5K swim was structured with long intervals at Ironman pace, which helped refine navigation skills while swimming in a competitive environment with strong training partners. Afterwards, he had strength training and another easy run with strides.
• The weekend training was dedicated to Ironman race-specific efforts. On Saturday, they completed a 200-kilometre ride at Ironman pace over 5 hours and 22 minutes, with breaks for refuelling. This was followed by a one-hour easy run to loosen up the legs.
• On Sunday, Magnus ran a 40.2-kilometre session in 2 hours and 43 minutes, with six 6-kilometre intervals at Ironman pace, simulating the hilly and undulating Queen K run course. The final session of the day was a one-and-a-half-hour easy ride, where the athlete incorporated heat training to prepare for Kona’s conditions.
• In total, the week consisted of 33 hours and 22 minutes of training, leaving the athlete well-prepared for the Ironman in Hawaii.

Final comments on Magnus' preparation

1:21:25 -

• Looking back on the race, I feel that there isn't much we could have done differently. Right now, we're still processing everything, and we're in a phase where we’ve just seen the results and are still reflecting on them.
• As a team, we are always striving to improve, and while I’m sure there are things we could have done better, at this moment, I don’t feel like there’s anything major we missed.
• I remember a conversation I had with Magnus just before the race. We were out for a run, discussing everything, and we agreed that regardless of the outcome—whether it was a win or finishing third—at the end of the day, we would be able to look each other in the eye and say that we did everything we could.
• We could walk away knowing that we didn't make any significant mistakes. After the race, we even gave each other a hug and acknowledged that we had done our best, even if we couldn't beat Patrick this time.
• So, at this moment, I’m content with what we did. However, if you ask me again in a few months, my perspective might change, and I might have some different thoughts as we continue to reflect.

Reflective questions

1:22:55 -

Christmas Gift

I think I’d go with a selection of books. Recently, I’ve been trying to read more, not just about triathlon but about broader topics, because with my work, I often get completely absorbed in the sport. So, it’s important for me to step away from triathlon and dive into other areas of life. I’d love to read books on topics like performance, mental care, or even just human nature—anything that can give me a fresh perspective on life outside of my day-to-day.

A topic that Kasper is trying to learn

Currently, one of the main things I’m focusing on is building a team around myself. That might sound a bit unusual, but I truly believe that no matter how crucial a team is for an athlete, it’s just as important to have a great support system for everything else in life. For me, it’s not just about performance—it's also about having the right people around me to help me stay grounded and supported in other areas of my life, whether that's family or close friends. I’ve come to realise that one of my strengths is recognising that I can’t do everything alone. I need people who are experts in different areas to help me focus on what I’m good at, and who are there for me emotionally. This support allows me to relax and really focus on my work, especially since I’m always on the move with all the travel. That’s why I’ve made a conscious decision to move closer to my girlfriend, to be around her and my family more. I need that strong network of people around me to feel secure and to perform at my best.

Best piece of advice Kasper has received

It would have to be a simple but powerful reminder to be patient. It might sound like a cliché, but the more I reflect on it, the more I realise how valuable this advice truly is. The more patient I am, the more I see opportunities unfold and the better I’m able to execute things when the time comes. It's not always easy, but the more I focus on this, the better I feel about how things work out in the end.

LINKS AND RESOURCES:

• Nikki Bartlett and Bex Milnes – 5th in the Ironman World Championships | EP#446
• Torben Rokkedal Lausch | EP#412 
• Altitude training with prof. Grégoire Millet | EP#258
• Bent Rønnestad, PhD | EP#386
• Ben Stephenson, PhD – Heat preparation, physiology, performance planning, and the Paralympics | EP#443
• Mallorca Training Camp 2025
• Portugal Training Camp 2025