Lactate Run Test || 6x1600M

[@Manuu6568]

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.

[@dallinott]

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

[@howesclan4986]

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.

[@longha1092]

And Lionel is an elite athlete. I can't image how Kiptum or Kipchoge can keep this pace for the marathon.

[@Der_Richiee]

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.

[@palmerprod]

the little hashmarks with the BPM notations just don't align with the grid pattern. The data is accurate, just screwed by the misalignment a bit.

[@markmcfadden7428]

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.

[@SpeedGio]

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!

[@AdityaLSharma]

Hahha, same! I l always look away from screen for a bit to make sure I am reading the HR right.

[@SpeedGio]

@@AdityaLSharma hahaha. I stopped it 3 times.

[@dnomyarg32]

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.

[@julianlengfelder]

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!

[@lisacarlisle2568]

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. :)

[@alaskahudson]

@lisacarlisle2568, are you still competing? I'm 58 and strictly a runner, but I admire triathletes.

[@raydoolittle6695]

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.

[@brentcharlton1065]

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

[@DRD8CZ]

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!

[@willsandul4678]

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.

[@adamhopson1143]

Yup. Train slow (in the heat) = race slow.

[@Naah732]

I've had somewhat opposite experience. While my heart race increases drastically in the heat I somehow run faster and can sustain harder efforts for longer . So the numbers show that I should be slower but I just run faster 🤷

[@briandekeyser]

How tall are you? Taller athletes tend to cool better in the heat.

[@willsandul4678]

@@briandekeyser 6' 2". And I managed to generally keep my core temp under control by starting runs and rides at 3:30-4AM, but still, the exhaustion level is just greater, particularly after 80-100 mile rides and 15-18 mile runs, even after keeping everything in Z1/Z2. I'm an 80/20 trainer BTW.

[@willsandul4678]

@@Naah732 That's interesting, I was wondering if anyone had a contrarian view on this. Perhaps it's just that I'm old, at 50, and just don't handle the heat well. But to your point, I trained just fine most of the time - i.e. solid Z4/Z5 efforts, but I just never felt or realized the performance gains that I did when I trained over the winter here.

[@nancycarleton3064]

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

[@seang5476]

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

[@larrylem3582]

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.

[@dienitendoswitchtester8430]

Incredible motivation ; thanks to you and your team ;

[@gregoryclarke8715]

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

[@peterblanchard4109]

Same. I know he wants to win but he would have an audience regardless.

[@MrBackshift]

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!

[@RobinKarpstein]

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 :)

[@jjrne6]

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:)

[@hypnoxounet]

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

[@jonathan9506]

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!

[@jamesfolvig1477]

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.

[@mikeb2312]

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!

[@rylanrussell9595]

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.

[@damu6678]

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

[@TommySaucierPlourde0]

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

[@julinievergelt9725]

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;)

[@coltongates4246]

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)

[@MrBrucehjohnson]

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

[@toddkearney6464]

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

[@ScottWaltonDev]

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 😉

[@jessewillems344]

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.

[@ZeroCarbIronman]

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 🏴󠁧󠁢󠁳󠁣󠁴󠁿)

[@ryanmoose1587]

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.

[@billaronis3645]

Love this sport, love LS! No Limits!!

[@benlivin9726]

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

[@richardcmacnamee]

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

[@x93ventrilo]

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

[@joemalone1836]

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

[@TarmoLauri]

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.

[@garyott7536]

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

[@willishuang3660]

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!)

[@scottreutter]

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

[@artie2525]

Your videos are great lionel. Keep it up man.

[@hans2973]

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!

[@smann3553]

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

[@JessicaLuedtke-s9r]

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

[@Fuerza_Athlete_Josh]

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

[@federicomurero]

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

[@kongcarl0411]

No that duration is too short. Lactate stabilizes after around 5 minutes. He is doing it correct, But the jumps in speed might be too high. Where i have tested the protocol is 6 minute intervals with 30sec rest measuring lactate, until you are a good amount over treshold. Each rep gets faster with 1/kmh.

[@krilin84]

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!

[@petefarrell234]

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

[@MDROBS]

People's CHAMP putting in the work! 🔥

[@cupidcutiedesigirl]

You are such an inspirational athlete. ❤❤❤

[@cybermanne]

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.

[@smccallum848]

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

[@jamesbechdolt4488]

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

[@mad4tri]

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.

[@ironman140.6]

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.

[@Raskle604]

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!

[@raulsantos6190]

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

[@ACE_2.00]

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.

[@vadenpadgett8712]

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

[@GarbageLegs]

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.

[@MMichiganSalveRegina]

But 125bpm is crazy low

[@jessewillems344]

Look at the Y-axis, I think the labels in the HR-line are accidentally incorrect. That would make the reps about the same for bike and run.

[@KerenWang]

@@MMichiganSalveRegina Doesn't mean anything. It's the relativ percentage. My max is 200bpm. Lionels max is somewhere around 170.

[@GingerBoy1974]

The annotated hr figures on the graph do not correlate with the scale for bpm on the right hand axis. So either the axis scale is incorrect or the annotated figure on the graph. Fundamental mistake……

[@LyJoyRuns]

The reading on the treadmill displayed 149-150 at the end of rep 6. Still amazing low.

[@timobrien256]

Really interesting and fun to watch. Thank you LS!

[@blinzi69]

I am fascinated by that HR

[@matthew7iu9fenton55]

Come back to ontario/Michigan summer!!!

[@2Calam]

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.

[@stefantrost1988]

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

[@kimwrinkle100]

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!

[@marcellmolnar3490]

Good idea to move somewhere else in the summer!

[@_J.F_]

Looks to me as if there is something wrong with the graph regarding HR. BPM for the last run e.g. says 125 on the graph but is clearly above 140 when read on the right hand axis. This may not have any significance but just seems a bit odd all the same.

[@jankoskinen2882]

Loved the series. Keep it up please

[@lukeashington1]

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

[@drtimoneill]

Yeah, I've had NordicTrack treadmills and they too are about 0.5 km/h pessimistic compared to the Runn sensor which is the gold standard of course.

[@marie-joseecossette3984]

Keep ‘em coming

[@mpageaustin]

Loved the whole series very interesting

[@StephanieLuff]

I loved this series!

[@maisetas]

i am really surprised that your maximum heart rate on the maximum speed run is 125bpm. i have done one ironman, i do train almost everyday for many years, but 125bpm is my warm up zone or fast walking. when i run 3:45km my heart rate is around 175bpm. ao my question is what is your absolute maximum heart rate?

[@LYNXHQ]

Fantastic question. Would also love to know. Seems like he would benefit massively from incorporating faster intervals 200m 300m etc. fast pace big rest. However i doubt he is trying or cares to be a better track athlete 😅

[@mattventura7107]

Tucson dropped my heart rate. When I came back to Jersey all 3 disciplines jumped very much so, which was great to see. I could hold power for much longer it was a nice bump. Now hr is back to normal and time to chip away at the thresholds as best I can at sea level.

[@kylemarcotte5207]

Would be interesting to see some commitment to a strength (lifting) routine if he’s concerned with legs being the limit and it’s too hot outside to get the leg strength from running alone

[@dienitendoswitchtester8430]

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 .

[@kevincashatt7040]

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

[@rezzedtrenor]

I love it when Lionel says "middling"

[@Andrew1680]

I would like to see more races against Talbot 🎉

[@askiastewartjr322]

See you in Scottsdale!!

[@Ray-e7b]

His heart function is on another level. Beyond human

[@joshuafoulds8107]

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

[@GingerBoy1974]

The annotated HR figures on the graph do not correlate with the scale for bpm on the right hand axis?

[@nelson.nabais]

your mind is your biggest weapon!

[@user-yh9ic2rf6f]

Hello, can you maybe show how you do your strength training?

[@andrescifuentes3438]

This is really cool insight… keep going 💪🏻

[@janfolkerts7342]

Great video's, thanks. Ideas for new video's? Just take us with you in your journey to next season!!

[@DavidCrosland42]

Great videos. I’ve observed you coughing after quite a few of your sessions, which struck a chord with me. I suffered with this for quite a long time before finally being diagnosed with exercise-induced asthma. If you continue to suffer or ever feel chest tightness might be worth checking out

[@jamesnewport1227]

Any video is a good one. Thanks

[@alexandrealbuquerque7808]

Next lactate test, re-do the swim lactate 6 x 400 but LCM… Curious to see lactate levels, swim times and comparaison with your latest open water times! For me LCM just exposes every thing x 3 especially flaws in my technique, lack of endurance… only advantage of LCM that it hides my poor flip turns! 😂

[@na-dk9vm]

Could anyone tell me what brand/make of treadmill that is??

[@ZMills]

So what’s the key to getting ready for. Hot races ? Just get in the heat a few weeks before

[@ei1209]

Great video.