6 Hours on Zwift

[@lachlanearnshaw]

Hey guys just quickly thought I should clear up the part at 01:12 where I say never skip a workout. Obviously if you are injured or super tired its fine to skip or cut a workout short. I just mean dont give yourself the chance to skip a workout just because you dont feel like doing it. Stay disciplined and the training is actually easy (from the mental side)

[@stewieswontheroundweregoin4653]

This is the post long-run content we all need, ty for 2 uploads this week!

[@lachlanearnshaw]

Cheers I’m going to try and keep the double upload going

[@Davoudi]

Just insane volume, nice work!

[@Zone2enjoyer]

Just demolishing the cupcakes 😂😂😂 you‘re crazy man, great work

[@mojuy11]

Good to watch during my 3 hour Sunday ride! Definitely not up to the 6 hour fitness yet 😂

[@pbjorklund]

Man, your content is growing on me for every video I watch. Love that low-key humor. Keep hammering 🎉

[@trkav]

Your music always hits!!!

[@Adgum1]

absolute unit. keep it up dude.

[@hannahjm93]

You're awesome 😊 Today I did my longest ride (distance and time) as well as most elevation in one ride. The Mega Pretzel in Watopia plus tacked some on the end as wanted to hit 120km. Finished with 120.2km, 1684m, 4hr21m32s.

[@lachlanearnshaw]

Great work!

[@colinbell6426]

You are becoming a beast Lachlan

[@salfratteleslendenwirbelsa1657]

You are alegend! If there is one thing to strive for in life, it is Eudaimonia!

[@piratemouse1096]

whats the playllist called

[@Brian-zb1mv]

How much time are you spending in TT vs sitting up on a session like this? Just curious as I struggle to stay in TT on the trainer.. it alllll just gets sore.

[@lachlanearnshaw]

I wasn’t too strict on this one. I’d say 75% out of TT As I get closer to a race I’d keep it to 75% or more in TT

[@stephanthierens5120]

Love the cupcake fueling 😂

[@elizamadison279]

This is something different!

[@OwenSTri]

Tough as nails mate! Not sure if I agree with the training approach at your age (I still reckon you'll benefit more from high intensity) but 100% you've got amazing discipline and a great attitude 😍

[@unbridlededification]

Nice one mate! Keep plugging away at it 👊🏼

[@NonAstrologer1]

Good timing because I'm about to start my 4.5hr Zwift ride with 30min brick run and this is good motivation. Although I won't be building up to a 6hr ride, 5hrs is enough since my course is flat.

[@lachlanearnshaw]

Yeah there’s not much difference between the benefit of a 5 and a 6 hour ride anyway

[@Steveness100]

I’m super impressed bro 👍

[@Wortelbed]

Lol, i love that it starts with the Jackass intro 😂😂😂 legendary 🙌

[@lachlanearnshaw]

Workouts like this literally feel like Jackass stunts haha

[@Wortelbed]

Getting there slowly but surely, up to 3 and half hours long rides at the moment at about 160W, hoping to reach these kind of workouts by December. Next year the competing starts. Not gonna lie, definitely not looking forward to these kind of workouts as iam already struggling with the current long rides, but absolutely enjoying the triathlon journey and seeing the progress week to week. These videos are extremely motivating. 😁 love them 👌

[@lachlanearnshaw]

It’s not too long ago that I was seriously struggling to do 3 hours on the bike (just before I started the channel) It’s very surprising how well your body adapts when you start upping the distance of the long rides so don’t worry you’ll smash it

[@glomr]

Good job👌 i feel like for these sessions it is easier mentally doing the PRL full taking 1 lap at a time. 6hr fixed on tempus looks grueling, chapeu

[@lachlanearnshaw]

Yeah to be honest I don’t really look at the screen. I just need resistance in the legs is all that matters

[@CometsandRainbows]

If there’s one thing to get you through it’s gotta be the Ken song 💪🏼 💪🏼

[@thedailytri]

Such a good one Lachlan!

[@lachlanearnshaw]

I see you levelling up your content, it’s getting me inspired!

[@milomilo8212]

You are an absolute unit, Lach. You’re training is really tough yet you turn up day in day out and get it done💪 but I just can’t understand the lack of outdoor riding. Bike handling/ ability to ride strong in head/side wind are all parts of being a well rounded triathlete. 6 hours at z2 is just begging to be rode outside. I know it’s winter over in oz so riding in doors makes sense to a degree bht I imagine you’d ride on the trainer regardless of seasons? Btw I’m English so your winters are like our summers haha

[@lachlanearnshaw]

Thanks mate, it’s just the risky aspect of riding outside that makes me ride indoors

[@milomilo8212]

It’s not they risky though right? Tbh I’ve had a few incidents but that’s been over many many years of cycling (8-10hours per week all outdoors) and fortunately never been truly hurt 🤞 You do have to be careful though and certain sessions, especially ones on the TT bike are safer indoor 100% - in terms of race specificity though riding outdoors is unparalleled. Do you reckon it might be something you implement in the future?

[@lachlanearnshaw]

Yeah 100% I’ve got a road bike on its way so that will get me outside far more frequently

[@milomilo8212]

Good to hear man! You’re training is class anyway so this will only level up your abilities as a triathlete! I think you’ll catch the cycling bug too, outdoor rides in the sun are fucking amazing - especially compared to riding a trainer haha

[@alexandrabikes]

That extra minute at the end of a workout is an important one for Strava. It always cuts my workouts short, like yesterday I stopped at 500 feet of climbing and it only gave me 499.

[@0gofi]

Why don’t you do these really long ones outdoors? Would be great for improving your bike handling under fatigue too

[@lachlanearnshaw]

The main reason is because I don’t like the risk of riding on the road and crashing or being hit by a car. If I wasn’t trying to compete in triathlon I’d probably never ride on the road.

[@marswaterman5000]

Hahahaha the glowstick of shame. Just curious what diet are you following?

[@lachlanearnshaw]

Basically just a low carb diet

[@jackwong649]

What sort of Mad Max dystopia are the roads like where you live if this is the alternative to riding outdoors??!!! 😂😂

[@leyu138]

Zone2 heart rate or zone 2 power?

[@lachlanearnshaw]

Both

[@terrymcmaster2787]

Try watching documentaries on your long rides. Great way to learn new things while getting fitter. And get some advice on carbs: I expect many experts would suggest a lot more starting the day before.

[@lachlanearnshaw]

Yeah sometimes I’ll listen to podcasts. I love philosophy stuff or the 80,000 hours podcast but find it hard to focus and actually retain any information after a little while

[@desmomotodesmomoto2033]

Self destruction.

[@nicolajgrsborg3220]

Great video! Can anyone tell me the name of the song at 4:43?

[@CometsandRainbows]

I’m Just Ken from the Barbie movie

[@nicolajgrsborg3220]

@@CometsandRainbows Thx so much

[@samuelwaring1981]

Do you get of the bike to give your ass a break or do you keep riding the whole time!?

[@lachlanearnshaw]

I think I had one toilet break and one break to refill water bottles (from memory)

[@PritamChakravarty]

Whats The Workout You Choose on Zwift For this 6 hours Long Ride?

[@lachlanearnshaw]

I just kept repeating the 2Hours at 190W custom workout that I use during the week After 3 hours I increased it to 200

[@JohnSmith-pn1vv]

Low carb diet is interesting. I'm a fan in general but now that I'm endurance training I'm carbing up all day.

[@lachlanearnshaw]

Will have a video coming out this week going into depth on it all

[@Tope-ur2um]

Did you do a piss Brake?

[@lachlanearnshaw]

Yeah

[@MaDiViL696]

It is definitely good on a fitness point of view. But if indoor training is really practical and efficient for shorter sessions during the week, I think doing them indoor during the weekend, you kind of missing out on one big aspect. IronMan is not just about putting the Watts, it's about putting the Watts while holding your TT position. Outside you can't just leave your position and carry on. Especially since your goal is to do a sub5 on the bike leg. You will need to hold it whilst you are getting tired and you are fighting against the head wind in WA. All this take a certain mental strength and that's something you have to train, same for managing your nutrition ect. That's exactly what you gonna have to go through during a race and I am not so sure you are really training that aspect when you are on your trainer. I really mean no disrespect, I follow you on Strava whilst on my Journey to competing in Nice for the Worlds in 4 weeks. And I am really impressed with the volume you are holding. But in my personal opinion I am just not sure that 6h aerobic on a trainer = 6h aerobic outside. That maaaay be true and useful for someone trying to complete its first Ironman. But man, you are way beyond that. You know you can do an Ironman. Now you need to train on how to race one. Anyway, it is my personal opinion. And you and your coach probably know what you're doing. keep up the good training and good luck on Bussolton!

[@lachlanearnshaw]

Yeah I agree with you 100% I just don’t like the risks of riding outside on the road

[@MaDiViL696]

completely fair enough man. As long as you enjoy yourself (And obviously you do) that's what really matters!@@lachlanearnshaw

[@gabbechico8471]

The funny is that you still train your fat zone even if you eat carbs……….

[@darringrey4329]

He's not training fat at all, this is a sugar junkie , carnivore diet zero carb once you're fat adapted no more carbs just electrolytes

[@davidb7819]

You need more intensity and less volume mate, my brother did 9H27M at Port training 10-12hrs per week for 5 months with no prior triathlon history. That 9H27M was his first triathlon. If your coach programmed this you need a new coach. You're beating yourself down doing stuff like this, not building yourself up. Also, you need fuel way more than what you did for this ride. All the best.

[@lachlanearnshaw]

But I love training

[@davidb7819]

Yeah okay dont go sub 10 then

[@Jono01]

1) how are you going with the chaffing on long rides since you stopped wearing underwear under the bike shorts? I think you got your KZbin followers to thank for that one. 😂 2) no fan on indoor rides? Is this for heat adaptation? 3) I heard the finish line guy at Ironman Australia commenting on your ugly “pyjama shorts”. Are you sponsored or do you just like ugly shorts? 😉

[@lachlanearnshaw]

1) I actually am back to wearing underwear on the bike. I just felt so weird going commando. So what I do now is take a handful of petroleum jelly and lube everything up a tonne. And now almost no chafe. 2) I do have a fan although it’s pretty small and yeah I’ve always felt like adding heats stress can be a useful training tool 3) ha no I just like ugly shorts. I’m a big fan of Tim Ferris and when I was younger I heard about wearing the same clothes everyday to improve efficiency. So now I wear a black t shirt and stripe shorts everyday. The shorts are just a $20 pair of swim shorts. I buy a few pairs at a time

[@Jono01]

@@lachlanearnshaw you actually prefer wearing undies under the bike shorts? 😂 If it works for you, I say go for it but surely you don’t wear it under the trisuit on race day? Btw, love your channel and love your dedication to training. 👍

[@lachlanearnshaw]

Haha yeah undies under the tri suit too I like the sense of security it gives you haha

[@Jono01]

Ha ha. Whatever works. 😊 Might want to check out Runderwear. I use them for long runs and it helps to reduce chafing for sure.