Ole Einar Bjørndalen (1974), former norwegian biathlete
The most successful biathlete of all time, with eight gold medals at the Winter Olympics. In addition, countless victories and podium finishes at World Cups, World Championships and overall World Cup victories.
1. You were on the road in the World Cup for so long, what were your best moments besides the sporting successes (shared experiences, foreign countries, friendships…).
The fact that we were one big family in biathlon across all nations. In practice, it was easy to ask for help when you needed it. I also noticed that there was never a “no” from another nation when you asked for help. We were also a great inspiration to ourselves. There was also a very close cooperation between the IBU, the athletes and the media to make the sport what it is today.
2. You are known as a perfectionist, what tips can you give to amateur skiers so that nothing is left to chance for them in their races as well.
- Train specifically for the performance you want to create. This means analyzing the type of race you want to participate in. So you don’t have any surprises.
- Remember that training is always exciting and the sport is always evolving.
- Live a lifestyle that allows you to do handle your training.
- Remember to get enough sleep and eat healthy to fuel your body.
- Have control of your equipment so that you are prepared for all weather conditions by preparing skis, boots and clothing before the start.
- Always be prepared for the worst.
3. Health has always been a very high priority for you – what can the amateur do, to get through the season well and healthy.
Getting through an entire winter without getting sick can be difficult, but:
- No. 1 is get enough sleep, drink plenty of fluids and eat healthy.
- No. 2 Avoid negative stress (so you sleep well at night).
- No. 3 Hand hygiene before all meals, face masks if necessary.
- No. 4 Be in a good mood.
4. What does your diet look like today?
My diet is good today, but I adapt to where I am and eat pretty much everything, but:
- 1st priority: make everything myself, ready meals are the last option.
- Never drink alcohol. It is poison to the body, even if someone says otherwise, it is not true ))))
- Drink mostly water or pressed fruits. Since I was in China for almost 3 years, I like Chinese tea very much. I drink 1 liter every day.
5. What tips do you have for amateur summer training?
Make the most of long summer days.
- Train in a variable way to avoid injuries. Again, the details are most important.
- Find out what the best are doing, it’s often the easiest and fastest way to get in better shape.
- Find an environment where you can train with others, at least for the hard sessions.
- Don’t be afraid to participate in some competitions during the summer to build a good foundation for the fall.
6. What or where are your favorite tracks?
Norway Beitostølen, for training and competitions Antholtz in Italy.
7. How has your training day changed with your family, can you still manage everything – how do you organize your time – where do you set your priorities?
- I train 1 x per day. But only running, because that is the most effective.
- Short units 40 min to max 75 min. I run at a slightly higher speed than before when I trained a lot.
- I have about 2 intense sessions per week. This is a good way to keep my shape so it doesn’t decrease too much every year. With family, it is not a good solution to train more.
- You can also train intensity 3 (80-87% of VO2max) and intensity 4 (up to 90% of VO2max), that builds. But I5 breaks down more than it helps. When I do this, there is peace and harmony in the family. But then nutrition and sleep must also be in balance.
8. You have won everything that can be won, what drives you now to go out and train every day?
That I have enough energy for my kids and my wife :)) and that I’m fit until I’m 100 years old :)) In addition, there is the mental health. I don’t function well without exercise.
9. How important is it to set (sports) goals and how have you always done it?
Setting goals is important. But the most important thing is getting where you want to go. Have fun along the way and be motivated every day.
“Remember, as you get closer to a goal, you need to look beyond the goal, otherwise the first goal may become too important.”
Picture: ©Ole Einar Bjørndalen – Instagram