“I really want to perform in Marbella, but I also feel empty in the tank!” Catching up with Ironman world champ Casper Stornes

Ahead of the Ironman 70.3 World Champs in Marbella, newly-crowned Ironman World Champion Casper Stornes sat down to chat about racing tactics, swim training and why he’s swapped to THEMAGIC5 goggles for that extra edge…

Casper Stornes has already had one hell of a year. Coming into the Ironman World Championships in Nice slightly under the radar, the Norwegian athlete stormed to victory ahead of compatriots Gustav Iden and Kristian Blummenfelt.

All three Norwegians broke 8hr and Stornes crossed the line in 7:51:36, taking 15min off 2023 champion Sam Laidlow’s winning time here. Stornes even ran a 2:29:22 marathon, the first time any triathlete had ducked under 2:30 in an Ironman World Championship.

So it’s understandable that the athlete may be feeling like a little R’n’R is in order as we approach the season close. But with everything left to play for in Marbella at the Ironman 70.3 World Championships, how is he feeling?

“I’m looking forward to being done with Marbella so I can start to refocus on next season! Now, getting the mental part back again, I do feel I really want to perform in Marbella but I also feel empty in the tank because I already achieved the biggest goal.”

It’s understandable that an achievement like winning in Nice could leave even a pro feeling a little like kicking back with a boxset. Have no fear though, if pro athletes do anything well it’s making sure their training and kit is up to standard so they can perform when the race day gun fires. So how does the average ‘easy’ week look?

“Since I started training with Gustav and Kristian, now from this year on, we have quite a standard easy week that we have been doing,” says Stornes.

“Monday is a half rest day and we try to do a short swim, between 4.5-5km, and then run 60- 75 minutes and then if you feel like biking you also do that. Tuesday it’s swim and bike intervals and easy run. Wednesday is the long day and we just have as much volume as possible. Thursday, intervals on the run and we’ve been doing short, like 50m, of some speed and an easy bike in the afternoon. Friday is the same as Monday, a half rest day.”

“Saturday is VO2 on the swim and then in the winter time we’ll be doing a long run in the mountains, like 2.5-3 hours, and then an easy bike. Sundays we usually have a brick and when it’s close to Ironman races it’s the usual ‘Super Sundays’ as we call it. Basically we do the whole course hard and then 40-50 minutes run with efforts afterward.”

The right kit

Our interview here is thanks to THEMAGIC5 goggles, a brand who have announced Stornes as part of their growing group of athletes. So it’s only natural we talk kit as well.

For a world champion, having goggles that feel perfect is a marginal gain that can truly make a difference. But Stornes says THEMAGIC5 goggles don’t just offer one marginal gain. Competing at the highest level of triathlon in the world, Stornes needs goggles that perform in both the pool when he’s training and, more importantly, in open water when he’s racing.

Having good vision racing in open water is critical. Being able to see what other competitors are doing, swimming in an advantageous position, and even ensuring good technique is being used, are all advantages Stornes says the fit and distinctive angle of THEMAGIC5 lens provide.

“I see more with THEMAGIC5 goggles than with normal goggles,” says Stornes. “THEMAGIC5 have a different angle of the lens so you can see more. Your head can be in a natural position and you can still see where your catch is,” Stornes explains.

What makes THEMAGIC5 goggles unique is that they are made to fit your individual face, with an app that scans your face and sends the info to the lab where they are made.

“I remember THEMAGIC5 when it was a start-up and through the years, the product from then to now, it’s completely different,” says Stornes. “Now they have had more people using the goggles and more information for the algorithm on how they should customize around the eyes so the fit is even better. Also, the cameras from mobile phones are much better than they were before for the scanning and that also means better data. When I put them on out of the box, the product is really good. I just put them on and go swimming.”

Favourite swim set

Talking of swimming, it would be remiss of us to not talk to the World Champion about his swim sets. So what set does he like to do ahead of an event like the 70.3 World Champs?

“I like to do 15-20 x 100 at race pace. So just control and find the rhythm and don’t have too long of a break so I get the engine going and breathing a bit but it’s not like a VO2. You’re working a bit of pressure and finding that flow. I try to aim for 1:08 per hundred, starting every 90 seconds.”

It’s obviously a session that’s paid off given Stornes’ performance this year. Are there any open water tactics he likes to use on race day and will they differ from a full Ironman to a 70.3?

“No, it’s quite similar,” he reveals, “but I feel like everyone is very fast in the start and then they are blowing up after or decreasing the pace after 200 meters—and then I usually swim myself up the field. It’s horrible but it’s also good since I don’t feel like I am getting that same lactic acid in the muscles and I just build myself into it. I don’t have any more speed to give and I’m at my max anyways,” he laughs.

With that, it’s time to let Stornes go and do his final prep ahead of his last big race of the season. Then maybe the new star of long-distance triathlon can finally get to put his feet up!

Thank you to THEMAGIC5 goggles for this interview. You can find out more about the brand’s unique service and the range of goggles by checking out our review and buying here.