Rep 5: “starting to hurt” at 375w 😂 . You’ve still got it, looking forward to following your progress into next season

The frequency of these videos is fantastic! I would love to know your thoughts behind using rollers vs. the stationary trainer.

The only pro athlete in the WORLD to put all his numbers and training out there. Major kudos.

It would be great to see Lionels strength and conditioning sessions 💪 😀

400 watts at 140bpm and 5mmol is insane 😂😂 what a monster

There is just no other channel out there like yours, Lionel. I’ve watched so many other triathletes, endurance athletes, etc, and I appreciate your content, the delivery of the content and you and your team so much. Thanks again for such a great channel!

These last two vids - insanely interesting and thought provoking. Thx and keep them coming. Also, Lionel, your capacities to eventually become a top tier professional coach are revealing themselves through this very cerebral yet simplified approach to data collection and subsequent analysis. I listen and it makes sense to me. I can see the T. Foleys of 10 yrs from now absolutely drinking the cool aid and aligning with Team Sanders Coaching and succeeding. Don't go outsmarting yourself now... Stick with it and stay consistent to this plan and this Team for the next several seasons. For better or for worse. U can do it!! And remember ur big fans love u no matter what.👍

Your openness is amazing and refreshing. You will make an amazing coach someday

This feels like open source coaching! Incredibly cool Lionel 🙏

Thank you so much for the videos lionel! Really enjoy them. If you can, please keep up with this uploading pace.

Loving these! Thanks for sharing! We learn with you too.

To Lionel's point about swimming, as someone who alternates between pool swimming and cycling, I recently did 3 x 400 in 6:08, 6:03 & 5:56 which works out to a 1-2 sec/100 pace difference. 6:08 felt pretty easy. 6:03 felt boardering on hard. 5:56 moderately challenging/above threshold by the last 100. By comparison, if I took a ~6 min climb segment on Strava, for similar perceived effort ramp, it might be 6:30/6:00/5:30. The "wall" in swimming or delta between zones is very small for a non-elite swimmer.

THANK YOU! Most motivational athlete by far.

Amazing video this shows how well you are compared to the swim.. Looking forward to the run

There are two inflection points in a lactate curve Lionel. One for LT1 and one for LT2

thanks for the content lionel¡¡ Keep on the good work. Greetings from spain

Interesting stuff. Many different techniques for identifying the lactate threshold, and many confusing and superfluous terms used.

Lionel, this is awesome. thanku so much for sharing your data. you are already an animal.

Thank you for your transparency and honesty. some other pros keep a lid on their data. for those of us trying to learn this is very helpful. question for you: looks like you're not using erg for this test yet you're holding a power target. is that correct? seems that would be an important skill to train.

The swim-video was awesome!😊

Another video so quickly? yes please!!!!

Good conclusion! Keep it up! I bet the swim curves slide to the right more significantly than the bike curves as swim technique is developed, but work on everything!

Super interesting and educational! keep it up!

Great video, straight to the point and much appreciated for sharing all this data while others hide everything... Keep it up !

Come and race 70.3 maine next year!!! Really fast swimming course!!

HUGE oxidative capacity combined with a relativ small glycolytic one. explains also the low hr readings to an extend. both engines are pretty maxxxed. i would be really interested in his cardiorespiratoric response, VT1, VT2 & dfa alpha 1 data to also get an insight in his h+ buffer capacity.

you are a BEAST on the bike....

I think you should consider sraring at 280W and then taking smaller steps - say 20W.

More videos like this, please!

Somehow , lionel, you seem more in peace with yourself nowadays. I like it :)

Love these videos!

My watts are definitely lower on a trainer (higher outdoors) by 10-15 (sometimes more) watts at the same RPE. I have heard numerous (maybe most) elite cyclists report the same. Thoughts? Research? Interesting and as you said, the important thing is repeatability both indoors and out. Good video!

Great video!

Exactly. With the swim ( for me at least) more effort doesn't mean faster. I have to be more efficient and then race a bike and run my ass off (runner here). Thank you for confirming what I was thinking.

Nice headband!

you always keep same watts per steps (6x6 min) and then observe evolution/improvements on the lactate curve (to the right). we used this methode about 30 years ago ...

I like the quality Whoop head band.

Still killing it

Good work men

love the lactate meter graphic LOL

You compare bike and swim and conclude you can do big intensity jumps on bike but it’s small for the swim. But you are measuring speed for the swim and power (not speed) on the bike. If you plotted lactate level vs speed on the bike that would be more comparable and the shape of the curves would be much more similar.

I am facinated about these super low lactat numbers. As a former 400m sprinter we did 3x(150/150/400) with ranges between 16mml - 22.4mml

Thank you for the great insights! One question. Why dont you shrug your shoulders? This is probably a saving between 15-20 Watts.

Love u from Italy

Personally I'd do a similar protocol, but then repeat the 340 interval. There's a chance you'd see higher mml the second round of that test. Also once you get those results potentially look to extend the duration of that interval to see how you respond to say 15 minutes or 20 minutes at that wattage.

Lionel, chest shave - next video, please. The other pros have cockpit upgrades when is yours coming? Super interesting perspective.

Lionel’s heart stroke volume must be one of the biggest in the world!

i really love your aero bars, are they available commercially? i have the same bike and i don’t like the ones canyon gave me.

Erin is the GOAT to be honest

Let’s go Lionel!

Note these charts are for 6 minute intervals. It doesn't necessarily mean if you hold watts or heart rate below LT2 you won't go anaerobic. Maybe that's the case for 6 minutes but hard to say what would happen on a longer interval (and harder to test).

More Erin please and thank you🫶🏼😉💙💙💙

So now the question is how do you go train to get the result you want, specially related to what the data shows?

just note that if you will be doing the exact same test in 8 weeks, with an improved lactate threshold, the graph would be moving down, and not the right. The reason is that you hold the power constant (e.g., 250, 280, 310 etc..), an improvement in the lactate reading would push the graph down, since the x-axis (power) is constant. Good luck !

Hi how many mins rest between each set? Well done!

No longer with Wahoo? Garmin offered more ?

10:00 - banging this drum again. The best way to find that extra gear as you increase load in swimming is to regularly practice swimming at a target race pace regularly. See my previous posts. Also - bonus tip - practice swimming at between 5 and 7 demonstrably different swim paces as another regular session: you ‘know’ you are becoming a good swimmer when your swim form looks as good swimming at 2:30 min/100M pace (yes, that is a thing) as you do at sub 1:15 minute / 100M race pace (which is your achievable short-medium term race pace goal). And in between there should be at least another 3, preferably 5, different paces to target. Drills and specific techniques focus is good, but translating that into real world swimming … requires real world swimming at relevant paces. SAgain, don’t worry about physiology- you are one of the fittest humans on the planet - once your swim biomechanics adapts, your physiology will catch up PDQ.

You are a beast in physiolocical power output!

Just Out of curiosity. If you want consistent results. Why Not create a workout with the wattage and let the Trainer Control everything? Or disable the Controllable Option in the zwift pairing Screen so elevation of the map will not be reflected by the Trainer? I mean Tempus fugit is pretty flat, but i guess the other Options would be even more consistent?

Are you still up hitting Them early workouts Lionel?

If you want to find LT2 more clearly why not start at 330W and go up in 10 or 15W steps. For warm up, LT1 at 280, 300 and 320 😊.

You are 2X stronger than me!! but how come you have such a low max HR?? For me 143bmp I'm still deep into zone 2.

Probably a really stupid question, but is it your heart that “gives up” first on your 6th set, or your legs? A HR of ~140 seems mad at such high effort (low to me)

Is that a whoop sticker on the headband? lol

What is your resting lactate, before any kind of exercise?

you re defintly evolving / changing / morfing into a diff kind of athlete , may i dare to say coach ?

Hi Lionel, may I ask if you have any issues with the HRM Pro Plus? Mine started smelling like burnt electronic and nothing seems to make that go away. Thanks for the video. 😎

Is that a new speedmax?? Sparkle black this time?

Hi Lionel, Why don't you interest about LT1 ?

You can't compare swim and bike graphs like that since one is speed and other is power. Faster u go in water the harder the resistance similar to biking so ideally you'd wanna compare to bike speed or something

How long rest between sets?

Isn’t the first turn point LT1?

Maybe I am wrong. Wouldn’t you want the graph points to down, rather than to the right? Sure you could shift the graph to the right by producing more power, but if your lactate goes higher as well, you aren’t being more efficient. Wouldn’t you want to produce the same exact power on the next one and see if the lactate lowers?

Is the HR axis correct? How can your LT2 be around 40bpm? What is your resting HR?

Where is Inigo San Millan to break this ridiculousness down!! maxed out at 5?!?!?!?

Lionel, I've told you before, and I'm pretty sure none of it was ever relayed as you don't run the channel, but keep working on that flexibility to train the position. I'm glad you are working with Marc. Remember, knees to the stem cowboy! Also, just so you know, the longitudinal shape of your back is peculiar and not condusive to a low Cd. Strive for a flatter back. Test it with Marc, you'll see.

What does he have on his right wrist?

Why are lactate and heart rate higher on the bike than while running?

@Lionel the heart rate skale at 11:50 seems wrong. You have 20bpm, or not? 😅

what was the RI per 6 mins?

11:55 From a scientific perspective wouldn't a better/more accurate test in 8 weeks time would be to hit EXACTLY the same numbers and both heart rate and mmol numbers should both be lower, for the same wattage, to indicate improvements?? The moment you shift to purely thinking about higher wattage at the same mmol, you risk introducing drifts, from a scientific perspective. As such a more precise and purely scientific methodology would be to do exactly the same 6x6min and exactly the same wattage, so that the only 2 variables are heart rate and lactate, nothing else. You'll still be able to tell if you've improved and you're then comparing apples with apples, in the strictest sense.

Just a question regarding the rest time in between intervals. When I go to the lab they put me on 6 minute blocks as well increasing power by 30 watts every step. However there is no rest between the blocks since you would be clearing some lactate by resting. I wonder why you opted to have rest between the blocks.

Why is his HR so low even when working above threshold? Anyone know the physiology behind that?

Been running 3/4x a week for 15 years and my Z2 HR, is higher then that lol

First of all, let me just say I love vlog Lionel 😍🥰 But, Lionel, your lactate values even at very high intensity are very low. Based on some of the work by Jan Olbrecht & others, you may want to work on some more anaerobic capacity development because a more developed anaerobic system can contribute more pyruvate for the aerobic system to consume as fuel. This work often includes work well below the aerobic threshold & even below LT1 with some short (on the order of 30 sec.) sprints mixed in. Anaerobic capacity is still helpful for 70.3, especially for hilly courses & surges. But for the ironman distance, you want next to no anaerobic development, as it will hinder aerobic performance slightly & make your muscles more carb hungry. Additionally, one of the reasons why you are noticing the large disparity between the jumps in performance as you go above lactate threshold between the swimming & cycling is because you are looking at power on the bike and pace in swimming. If you want apples to apples, you’re probably best looking at velocity or pace for all 3 sports. The relationship between power (drag) and velocity is squared. So, you have to put out 4x more power to double your speed once you reach the critical velocity, the speed where additional power production simply combats drag instead of rolling resistance, for example, on the bike. To your point, in swimming, the diminishing gains past the critical velocity are exasperated by the fact that water is so dense. If you look at the drag equation, you’ll see that the density of the fluid is directly proportional to the drag power. The density of water is more than 800x the density of air. So, once the critical velocity is achieved in swimming, there really are very few gains to be made other than by becoming more hydrodynamic.

crazy how low you keep your heart rate with that amount of exertion

Love you Lionel. This is all a waste of time. Just win the swim and it's game over for everyone. Lose the FORM goggles, the watch, the hr montor. Ignore the numbers for a month. Work 75% on technique drills and just swim repeat 1000's. Let your coach hold the clock, the notepad and the times. All you need to do is focus on the FEEL and let the coach . It's all worry about everything else. Efficient Hydrodynamics, correctly applied power at the right moment and a proper glide recovery. You figure that out and it is GAME OVER!!! No one will beat you on the bike and run, so why waste any time on these. JUST GO SWIM!!!!!!! Or.......2024,2025,2026 more of these videos and retirement.

I thought you said lactate science training was bullshit 🤷‍♀️

undoubtedly.

So after the advice of Cam Wurf and not bothering with lactate testing due to not understanding the data, you’re back at it 🤷

It's highly unlikely for LT2 (Lactate Threshold 2) to be under 2 mmol/L. LT2 is generally associated with higher lactate concentrations compared to LT1. While the specific lactate concentration at LT2 can vary among individuals, it typically falls within a range of 4 to 8 mmol/L, but it can go higher depending on the person's fitness level and training.

your swimming technique has room for improvements ...

I recommend trying two different lactate tester, yours looks inaccurate.

30 minutes straight No race is standardized

Jajajajajajaja dudo mucho la frecuencia cardíaca del ejercicio con lo que marca el vídeo 😂😂 es muy mentirosa

You're reaching too much to the aero extensions; too much tricep contraction. Those extensions need to be shortened, or better yet find a way to shift them back a good 3 inches. The extension is the correct length for your forearm, but needs to be moved back so the upper arm is plumb.

2023 and lactate is still a thing 🤷🏻‍♂️ it’s like measuring the smoke from a fire. But hey…have at it. It’s content

the reason their is no correlation in swimming between lactate and speed/time is your poor technique.

Step test for finding lactate....🤦🏻‍♂️🤦🏻‍♂️🤦🏻‍♂️