Nice to see values of a professional triathlete. I started triathlon because of you and have now done my first lactate test. Interesting to see the immense difference.

Erin's reflection in the KZfaq logo was a nice touch!

It’s so good to see you taking action and continuously improve step by step without taking a new path after every race. You seem to be sticking to your recovery and nutrition plan and use the test data and experience to go one step further at a time. Love to see this because I really want you to succeed. You are our inspiration Lionel!

Absolutely loving this Lionel, keep the videos coming, they're incredible motivation to all keep improving ourselves. All the best :)

This was a fantastic video. Just wanted to say this series has been some of my favorite content that you have produced. Additionally, really appreciate the sharing of the whoop data on Instagram as well. No recommendations, just wanted to say thanks for sharing the ups and downs and continuing to put out great content! Hope you have an exceptional 2024 season!

I love your drive and your approach. I am really focusing on my run part and this was helpful. I feel ya with the heat! Keep the content rolling. It’s motivating, educational and fun! Go get em keep rolling

Love this series! Keep collecting data!! You’re on it

Love to see all this deep diving into how you're structuring the training and what the different decisions are based on. Very interesting! Keep it up.

Lionel - Excellent series. You truly deserve to achieve your goals. Good luck for the next 8-weeks.

Little correction for the graph: On the right side are the numbers of the BPM. The dot 118 BPM is actually higher than 120 on the right side and 125 is also somehow higher than 140.

Great job!! Loving any video you are putting out. Could listen to the wisdom all day!!

Love the video as always! Keep them coming, honestly just watching a week of training is super enjoyable. Enjoyable. Also love to hear about how you're working on improving swim bike or run on the technical side (aerodynamics, efficiency, etc)

Great content and insight as always Lionel. Keep it up!

Hey Lionel! I salute you all the way from Belgium. You re an inspiration, I ve been following you for a while and man the power and energy I get out of watching your video's is awesome! Thanks for the great content and please keep this up! I truly believe the path you are on now is the right way for you to win your world championchip!

Love virtually every video from Lionel, Erin, and Talbot! Whatever Lionel is doing in training/racing/thinking, etc., is absolutely great to watch! I've been in this sport since the Scott/Allen/Tinley/Souza days. Lionel is the only athlete that captivates me any more... the only one that I TRULY root for.

I like the video. Gathering data and laying the groundwork shows the long range planning involved.

Love videos like this, but especially the one with the aero scientist/coach. Please keep them coming!

Incredible motivation ; thanks to you and your team ;

Love these raw vlogs! Also lactate testing is interesting, quantifying your impressive capacity! Hope to see you follow these tests up and show what kind of progress you're able to make!

I love how open you are with data, hr, speed, food etc.. i don't get why some pros make such a secret out of that stuff. Its motivating as f to see, that even one of the very best struggles from time to time and keeps pushing. helps a ton when its getting hard for us ag-athletes!

Really interesting! Love watching your passion for the sport and for continual improvement! Very inspiring to us age groupers!!

I love this series, it is pure gold. Love the transparency as well. Just finished my 16th summer in Phoenix, and I pretty much don’t do intensity in the summer time.😅 Basically the fittest I’ve been in that time was the one summer I spent back in Northern California when I could do intensity.

Great series Lionel. Keep working hard man and enjoy the journey 😊❤

I'm really enjoying these technical training episodes. Congrats on a good partnership with Marc Graveline. I worked with him in software years ago, a seriously smart dude.

Super amazing sharing of data with us mortals - at least I'll def be supporting you all the way even if you never win another race! (I expect you to win quite a LOT more though!)

Thanks for sharing, fascinating videos lately. Stay the course Lionel and continue to build and maintain a world class support team around you. Make the most of everything Canyon is willing to offer for example. Wishing you a stellar 2024 and hope to see you in Oro Valley sometime between November 13 and December 1 before Indian Wells. In the meantime, best wishes to you and Erin. Cheers, Sandy (from Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿)

Really interesting and fun to watch. Thank you LS!

Hey Lionel, it's awesome that you take us with you along the way, that is truly inspiring. I would love to see a video about the kind of swim sessions you do to improve your swimming with a focus on the technical aspects of swimming rather than the metabolic load focused sessions. Cheers :)

Love the graph, very interesting to see you in the 3 disciplines.

Good to see your sharing your indoor workouts again. Got a feeling it's going to be a long winter so these videos will help motivate us. One video or more a week please on indoor Training, thank you:)

Your videos are great lionel. Keep it up man.

Let’s go Southwestern Ontario this summer!!! Yea Lionel! 🇨🇦

I find it fascinating how individual heart rates are. I look the same, so I guess similar effort, with about 190bpm as Lionel does at 125bpm. Love to see your journey of testing and figuring stuff out. Thank you for sharing!

It seems you are on the right track now. Its strange that no coach has figured this out earlier. Exited to see your 2024 season! Please train hard and kick ass*** next year!

It will really interesting to see your progression - great content :)

I loved this series!

You are such an inspirational athlete. ❤❤❤

Loved the whole series very interesting

Thanks Lionel for sharing your training. I'm 57 female age grouper just trying to stay healthy. I'm not into lactate but appreciate you explaining how it's works. I would love to see how you incorporate strength/mobility. It's so hard to fit strength and yoga/mobility with SBR and full time job. I know as I age it's important and for injury prevention... so I'm told. :)

We can't wait to see the next set of tests in 8 weeks and how the results will be presented vs. this first set of results. 4 curves per graph with dates on each curve, I expect. Later, when there are 3 or 4 sets of data, Mark can plot data in a different manner to show progress.

Love this sport, love LS! No Limits!!

Loved the series. Keep it up please

This is really cool insight… keep going 💪🏻

Really interesting and something I'd love to do. Look forward to seeing the progression.

Love seeing this newfound focus on getting the absolute most out of yourself, Lionel. Crazy to think Kiptum ran a 2:51/km pace for the marathon seeing how tough 1.6km @ 2:52 looked.

Makes sense. If you dont sleep for 48 hours, running is going to feel 10/10 hard, but it doesnt mean that youre getting any improvement.

Keep ‘em coming

This is so interesting to me since I live in Charleston, S.C. I started running more indoors as well this summer with the same frustration. My speed work is abysmal from May-Sept. because of the heat and humidity. Glad to see a seasoned pro is having some issue with it too albeit a stratosphere away from me in terms of times;)

Love the content Lionel and the establishment of protocols behind testing. One test I would be interested to see you do is the CSS swim speed test (various protocols for it can be found online), this for me gave me a perfect result for my 70.3 swim pace (24:46 for the 1.9). Another good swim test (and Australian classic) to measure improvement in the pool is Shane Gould 50’s. I feel like both of these would be really good for you to look into as the CSS gives you a measure of what you’re 70.3 pace and effort should be and the Shane Gould 50’s allow you to measure you top end improvements in terms of speed, which is generally limited by the technique you can hold at a fast pace.

I’d like to see more of the mental toughness side of your training! Stuff on self talk when going hard etc thanks love your videos!

Hope make a video on the specific workouts you do address it. Super interesting and motivating as always.

Good stuff! Very interested to see a larger sample size or at least another round in 8 weeks. Stick to it!

Hey Lionel... it's so validating to hear that you're experiencing what I have suspected for myself for a while. I just trained for the first time through the entire summer here in Phoenix (the hottest on record), in order to race in Nice this summer, and had an absolutely dismal performance. And I believe, in part, it's because of what you're saying - the heat simply does not allow you to perform at a muscular level that drives performance gains. Just like you, I believe that I actually got progressively worse throughout the summer - more tired, less capable, etc. Thanks again for sharing this experience.

Awesome series, thanks for sharing! Sounds like you need to come back to Canada for the summer training block! 😆🥵😆

Brutal! Sounds like you need to come to north east England in the summer. We stay nice and cool and we have a lot of TTs that you’ll enjoy 😉

Hey Lionel. Always great to watch your videos. Would like to get as much information about your swimming and what is going on in the pool. Also it would be nice to get some information regarding your cycling cadence, both on road and TT bike.

love ur videos like always!

Can't wait to meeting at the Scottsdale 10k! Now I just need to make the hard decision between running with Lionel or going for a PR.

See you in Scottsdale!!

Great video, Lionel! As to going somewhere cooler in the summer…good plan! However, “cooler” in the US also means high elevation. Europe is your best option for cooler summers, but is that feasible/possible? Keep up the awesome work!

Any video is a good one. Thanks

Great video.

Great stuff

I live in the Phx valley. I feel your pain Lionel.

Great data! Looking forward to 8 weeks in the future. See you at Indian Wells?

Workouts, testing, general life, etc is what I watch for

It’s great content. It showed me how to better duplicate results to know if I am getting actual progress. I am planning on taking my family to Kona to see Hawaii and you put in a good effort. Are you going to do full IM THIS YEAR AT ALL?

great video lionel, really enjoyed it. definitely think the first rep wasn't needed, isn't that basically your "easy" pace?

Set informative!

Love these videos :) Don't forget fresh air in your indoor setup! A CO2 meter wouldn't go astray. I think you'd be shocked how quickly that builds up indoors while you're running. Your A/C usually only recirculates and doesn't provide fresh air. Edit: also, minor issue, but in the graph, your secondary Y-axis doesn't match with the HR values in the chart (e.g. your final measurements says 125 bpm, but on the Y-axis it is ~150.

The air-conditioning system above your head on the video said 67 degrees Wow!! You are going to have the best year of your career 2024. I miss seeing you do full ironman's

I would like to see more races against Talbot 🎉

Would love to see more videos in general and more videos just like this. I'm not following you for your results (whether you win or not isn't really important) I just enjoy watching the journey as it unfolds.

Hi Lionel, thanks for that great data; you were talking about the muscles; do you plan to do a special training for your muscles and if not , why not ? thanks a lot .

Saving this for tomorrow morning's ride in the basement!

You should train in San Diego in the summers! Perfect weather here year round to train.

Interesting info to ponder. Given your comments about being unable to move the needle, Tucson might not be the training ground for run intensity. Wish you all the best at La Quinta. I am sure 2024 will be the standout year.

His heart function is on another level. Beyond human

Nice to see, I would have done 1km reps (7 or 8) in order to have the same volume but much more data, thanks Lionel

I am fascinated by that HR

People's CHAMP putting in the work! 🔥

Great vlog, pls dont forget that outdoor on track most gps watches arent accurate...

Your HR numbers are just crazy! I run at 5:30 KM, with a HR of 162. Just can't believe it, hahaha. You are a machine!

I love it when Lionel says "middling"

so, if the legs are the limiting factor , is the off season plan going to include weight/strength training? i am starting on my 2024 season as well- a 61 yo newbie triathlete, firmly back of pack, and i plan on months of strength training this winter to help me improve as well as continued work on swim. bike and treadmill but, do pros at this level no longer need/utilise strength training? i think i saw a video of Jan squatting or deadlifting once, but I rarely see this with any other pro triathlete's youtube content and don't think i've ever seen or heard anything about Lionel's strength program. would love to know what he does or if he does lift at all nowadays. in any case, love the channel. thanks for the content and inspiration. go have a great 2024 Lionel we are all rooting for you.

Move to Oregon? The roads/trails that Paula and Eric run on look gorgeous!

Come out to the Pacific Northwest... Vancouver, BC area Lionel. Lots of mountains and trail running available.

It’d be great to see what you’re doing for strength and mobility

Come back to ontario/Michigan summer!!!

your mind is your biggest weapon!

Lionel, curious to see how strength training would impact your swim, bike, run test results eight weeks from now. A few years back, I believe when you were injured, you did a couple videos on stretching and strength training. Is this something you've kept up with, and if so, would love to see some videos on it. Thanks!

Interesting follow up video. How you plan to structure training to move the curve to the right

So you train inside because it is too hot to go hard outside but the treadmill is the harder option? This is what keeps me coming back

Good idea to move somewhere else in the summer!

Lionel come train in Mont Tremblant for the summer. One of your favourite race destinations. We met Talbot in Dubai when we hosted Ellie Salthouse. We have a spare room you can use just minutes away from the mountain. Good temps train in.

The only thing I can think of that may be related to the “muscle weakness” would be strength training. I do find building eccentric and dynamic load produces better muscle force on my runs. Perceptively they feel easier as I add in more strength training. Not sure what you do for high load low rep weight training. But that might be something to think about.

Great data and looking forward to your progress. Its sad to hear you talk about 3 years of stagnation or even decline in running form. With your work ethic, there must be a professional coach pit there who could get your running form and strenght improved. I wish you all the best!

Great video, Lionel. Thanks for sharing. Do you calculate/estimate your Vlamax? Probably low Vlamax explains the low lactate levels which is great for long distance. If you push Vlamax up, you will produce more lactate and speed, but efficiency at long distance will go down. Please share your thoughts.

Thanks for sharing! Besides the cardio training (run/bike/swim), do you also incorporate strength training like for example squats/deadlifts/one leg step-ups with relative low weights and high repetitions in circuit training for extra strength in legs for running/biking? And I also am curious which lactate device you use. Company who sells the lactate device could also be sponsoring your video ;)

It is interesting that your rep 6 heart rate on the run was only 125bpm (same as your swim) but on the bike you could get it up to 143bpm on rep 6. Your 4th rep on the bike was at 125bpm (1.5mmol/L). It'll be interesting to see if they even out over time in your upcoming blocks. In my experience in my training I can get my heart rate higher and sustain it for longer on the run.