How To Get More Power On The Bike For Triathlon | Cycle Faster With Lisa Norden


– What is the key to cycling faster? Well, aside from aerodynamics,
it comes down to power. And I think its fair to say
that we’d all like a little more or in my case, a lot more power when it comes to riding the bike. So what is the answer? Well I’m going to be
finding out from a pro who certainly knows how to put
the power down on the bike. I’m on my way to find the
Olympic silver medalist from London 2012, Sweden’s Lisa Nordén. Now unfortunately for Lisa,
she’s actually struggled with quite a few injuries
since winning that medal when it comes to the run. But as a result she’s had a
lot of time to work on her bike and she’s improved so much on the bike so much so that she’s actually currently the national title holder in Sweden for the road race and the time trial. So who better to speak to to find out how to get more power? (upbeat cool music) – So Lisa, its very unusual
to have a triathlete who’s at the top of their
game in another sport as well and for you, obviously its cycling. Is there a magic recipe? How did you become so strong on the bike? – So I’m lucky to train
with the Norwegian team. They do a lot of biking, you see even if they train for a short
course, an Olympic distance they seem to do pretty well on seven perthue distance as well. A lot of people think
they do a lot of biking maybe too much for short course stuff. They manage to use it to their advantage and for me its been a huge benefit just to incorporate that
into my training program. And from having been a strong biker it kind of took the
biking to another level. – Can you explain some of
the key sessions that you do and that have really started
to make the difference on the bike. – So before, with Darren my old coach the main thing for me to win medals was to improve my swimming
and improve my running. So where do you put the time? The biggest difference is in
the first and the third length so the biking was good it was strong and we just kind of maintained the biking. And I started to train with Ariel, he wanted to up the biking. So then we spent a lot of
time building the engine. So basically that’s what the norwegians do if its cross country
skiing, running or cycling you build the engine, and you do that through threshold sessions and lower threshold sessions. So we done a lot of stuff
that I had never done before in the LT1 session. So we stay around from 19 up to two hours, that’s the longest LT1 session alone where its just continuously just LT1. Which is slightly below
seven perthue race pace? – Okay. – So for me its LT1 seven
perthue race pace and threshold. – Right. – And then we also do a
lot of threshold sessions. So you have threshold and lower threshold, not so much above it
and not so much below it so you do a lot of stuff that’s kind of on some kind of intensity. – And can you give me
one of your LT1 sessions that’s maybe your favorite or your hardest or you think is kind
of like a key session? – So a good LT1 session is just
90 minutes continuous on LT1 and if you do a test, like
a step test or something you would get your LT1 and
you get your threshold. So its easiest to say like okay this is where I need
to stay for 90 minutes. A good one also is 45 minutes in LT1, five minutes on threshold,
five minutes recovery and you do it all once again. – And that recovery is completely easy – Yep. – You just sit back. – Yeah its easy. – And how different for you
like how many watts power difference in heart rate between
your LT1 and your threshold like what’s the, how much
harder are you having to work? – Its quite a bit, my LT1 has also, I managed to push it up quite close so when we worked a lot on LT1 it was actually really close to LT2 so there’s not a lot of difference there and now I’ve got my LT2
up a little bit more and normally they follow
each other quite a bit too. We see a lot of good Ironman athletes, the LT1 would almost be
like right under the LT2 and then there’s not a lot above it so you kind of push everything up there. When you do some short
course and do some cycling you need to have a
higher threshold as well so for me its maybe threshold 280 watts and LT1 is now 235, 240. And that’s like, the truth. So a lot of people, like, you get a test and its like a little bit blurred up maybe but this is like what you can
do for really big sessions and you can hold it in training. – And what’s a key threshold
session that you’ve got then? – So the biggest one we’ve done that was in Sierra Nevada in altitude it was seven by ten minutes
with one minute recovery, so a lot. – A long time to concentrate with staying. – Yah, but most of them its
around 50 minutes to an hour with very short rests, so we keep the rest to maybe
one minute, and the F roads between eight, twelve
minutes in between there. – Okay, and you’ve
obviously just been training ahead of Nice in Font Romeu, and there’s quite a lot of hills there. How are you using the hills
to help your training? – So normally, if you have a
really big threshold session you try to find a hill that’s long enough for you to start at the
bottom and finish at the top. I guess just training in Font Romeu you get some overgear work because you’re going to
hit some really steep parts I only had a 28 on the back so I didn’t have really spinny gears so some of the really long steep climbs actually stuck in quite
a heavy gear as well and you have to use the
dynamics of the hill try to be as efficient as possible so it’s like find the right gear read the road ahead of you and just try to work with the hills. – When you’re doing say a session you’ve got a target on what’s to hold but you know, in the ideal world we don’t normally have a set gradient that’s the same the whole way in you, the hill is sort of undulating. How do you guys go about
adapting that to your program without stressing like oh my god I’m having to freewheel here or how do you incorporate
that into your session? – So normally, a good thing is to do only right hand turn loops, because
its on the right hand side. I have a pretty good area
that’s like a military area so there’s not a lot of cars and I can do up and back
or add like a few loops to just turn around and come back and its slightly undulating so you hit maybe 60,
65ks per hour some parts and you also have a few turns and obviously you have a
few turns to come back. I normally have my average power up not the normalest, but the average and I just try to make sure that that’s always around my target watt which means you need to be able to push ideally if you have a long downhill you have to push the watts
in the downhill as well. Otherwise you find that you’re losing your average power really quickly. As soon as you stop pedaling you lose it. And of course on some
corners you going to lose it but you normally get it back because you stand up and accelerate. If you have a really steep
hill like here in Nice you have a long long climb,
obviously its different because you’re not going to
be able to pedal downhill and you’re going to have, you
might have to do a new lap just to know that you’re hitting the part where you should be. But its a really good practice to try to stay on the average
watts that you want to be and also if you’re looking at a race if you’re looking at a seven perthue race, well obviously average once a
month once you’re normalized and average watts is what
you actually put down and that’s what matters. So its a good figure to keep in mind. – And when you’re training what numbers do you have
on your bike computer? What do you go by? – So more and more, when I do time trial I have speed as well, so
trying to look at the speed and just keep the speed
up at all the time. Average power, my three
second average power, my lap time, heart rate and k notes. – Wow you’ve got a lot of
things, wow that’s huge yeah. And do you have the same for racing? – Yeah, yeah its good to keep the same. What I don’t have, what I need to actually
look at when I’m racing, is the overall time, ’cause I
don’t have that on my normal so then I have to like flick back but I might not do that for Nice actually. – Awesome, well thank you so much, that’s a real insight into,
and yeah, really open. We just wish you loads
of luck for the race in Nice on this awesome tour. – Thankyou! – Well a massive thankyou to Lisa she might not have had that magic recipe that we were hoping for but she’s certainly given some very useful training insights. And I think there’s no excuses now it’s just time to go out
and do some work on the bike if we want to get any faster. Well if you’ve enjoyed it as much as I’ve enjoyed speaking to Lisa give us the thumbs up like and hit the globe to subscribe and if you want some session ideas well Fraser and I made a video on three bike sessions to get stronger and you can find that just down here and if you want to lose
weight through cycling you can find a video
on that just down here.

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