This ONE CHANGE I made got INSTANT results | Vo2 max and FTP both UP

My decision to start racing with faster riders mirrors what I've done with all the sports I've had a go at in the last few years and it never fails to give results.
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#FTP #VO2max #marklewis

[@derekchecketts8461]

Hit 325Lbs, 35, having a hard time finding clothes that fit signed up for a marathon that's next May. Been running/ walking for 6 weeks now. Tinny improvements i love your positive videos. You help me keep motivated and that I actually have a chance. Thanks for your help.

[@MarkLewisfitness]

I was about that weight at that age. Is the cool thing about tiny improvements - if you actually work out those improvements exactly and multiply them by a number of years you suddenly calculate that, if they continued at their current tiny pace, you would be a world record holder by the time you are 42 (or some other ridiculous achievement 😂) my point being, they add up! My kid was telling me that he was annoyed his benchpress had only gone up a few kilos in a month. I had to point out, that’s 36 a year….. by the time he’s 25 his bench would be world class! Just entered the slow climb upwards 👍🏼

[@buddhahat]

That's awesome Derek good luck with your training and preparation. You've set yourself a goal, now you just chip away at it. Cheers

[@EnterTheFenix]

Good work mate... Take care of those knees! and have fun progressing

[@michaelsorensen7567]

Check in, how's it going? Still on the tiny improvement train?

[@leandropeixoto719]

What's up Derek? Did you do the marathon yet?

[@The_G]

1:59 - “No one gives a shit who comes where” - Love it 😍

[@dmoney8373]

“Old enough to know that no one gives a sh*t who comes where…” This might be the most clutch Pearl of wisdom Mark’s ever tossed us. Well done, mate.

[@XX-is7ps]

My highest heart rate ever was trying to keep up with a fast group ride out on the road with riders far faster and fitter than me. It’s different for everyone but I’m the same as you - putting myself in a situation where I’m pushed to my limits by others better than me makes me work harder than anything else.

[@Editor_Steve]

I spotted coach greg lol. I agree 100 percent with everything in this video! Before you know it you'll be doing another video like this except swapping the letter B with the letter A

[@MarkLewisfitness]

Hey Steve, it was good to catch Greg after he whooped me in the race with Erik, you and the Vegan! Can’t believe I even get into B cat after I just started riding last year after watching Greg and realising big lumps can ride bikes too! Inspired me!

[@patheddles4004]

Weirdly, my perfect example of this comes from 20 years ago when I was the fittest I've ever been. I ran an 800m tryout race, trying to qualify to represent my college in some inter-college meet. The pace was incredible - I couldn't believe how fast we were going - but I actually felt pretty OK as I got sucked along with it. I mean I did come in dead last, but only by a split-second - I stayed in touch with the race all the way, and that's definitely my fastest 800m ever (by a huge margin).

[@mohzaher2000]

10:45 The best motivation speech I heard ever. It fits all aspects of life not exclusive to cycling or sports. Thanks Mark. A remarkable video 👍

[@stuartfrancis519]

Mark I am loving your content. It's inspired me to go and build my own pain cave and commence working to be above average. Your content is informative and inspiring

[@bitminerbob6731]

This has been my whole approach to Zwift racing. I'm 97kgs and a solid B grader, but I choose to race A grade (mainly flatish courses) to push myself harder. Racing A grade for me makes more sense and I have won a bunch of Zwift A grade City Crits too, so happy days. When I got into cycling about 10 years ago, a local rider who was also a coach said the fastest way to improve is to ride with those who are better than you. You end up improving fast or keep getting dropped!!

[@bitminerbob6731]

Also :) love what you said about staying off the front and focusing more on the tactics of using the bunch draft to your advantage. This is my whole approach!! If you see a solo go up the road, let them go and only jump in with the train that chases that solo down. Never try and chase down that solo yourself. That is the #1 survival rule in zwift racing.

[@allenlangnorris]

'A fog of Lynx' great line. Just discovered this channel its fantastic

[@cpruns4501]

"But I'm old enough now to know that no one gives a shit who comes where" - Mark Lewis More true words have never been spoken!!

[@simeonjones9227]

I’m new to your channel, but I’m really enjoying your ability to motivate people by the power of your positivity and willingness to suck at something initially in order to push your boundaries. Keep on keepin’ on!

[@scoobtoober2975]

Splice in the ending sound clip of anguish and not being last. Amazing stuff. This is truly helpful. I haven't raced in 15 years. I have pretended the boogie man is coming to get me late at night on a run and it helped go faster.

[@kcavag]

Enjoy the witty banter and good advice. Thanks

[@jeffward24]

Great video. Boy... the UK Loves the word "Brilliant"...even when it doesn't apply, lol. Keep up the awesome work.

[@richardbarnhill4794]

Agree 100%. I know you are not a fan of golf, but when I play with friends who are garbage, tearing up the ground and such, my game suffers because I have no reason to try hard - but pair me with someone shooting near par and suddenly my game comes around! I've always heard it called "playing to the level of your competition" and I think there is definitely mental truth to that!

[@KenoshaKicker]

You’re a breath of fresh air. Love your channel and your wit.

[@sxhrgvs]

Another great video mark. Well done.

[@ticklezombie5557]

When I first race crits, I got crushed and lapped within 15-20 minutes for the first 5 crits. I got fitter, skinnier and developed better bike handling skills than my previous 6 years of cycling. 👍🏻 Push yourself! Everyone has an extra gear (some 2!) in them!

[@Try_n_2Tri]

You, sir, are real. Clearly off the dial fit and your attitude is awesome. It has taken me sooo long to understand your perspective and it is just healthier. Love the channel, sub'd. Your attitude is infectious and sense of humour is awesome. Keep it up.

[@belwynne1386]

Great vlog! Makes sense. Love your above average strategy.

[@vertigq5126]

Your dedication and ability is so admirable, thanks for sharing such great content with us man! God bless you!

[@alnomesamy]

Bloody awesome video. You said at the start that ' you're old enough to know that no one gives a shit who comes where', that's the best advice to give to someone wanting to test themselves with something new, including me.

[@richielavey1565]

When I was in high school I used to row and I’d always run with the fast group, like two or three kids that were just way faster than everyone else, and I was sucking breath while they were casually running but I improved more then than I ever have

[@santosvella]

Totally agree if you surround yourself with people better than you, you will step up. Thank you for the continued motivation. Just the act of trying is enough to keep us going.

[@frankconte264]

now that's one hell of a motivational video. awesome job on the races

[@nicnak4475]

Thanks, Mark, I'm feeling positive energy ! 👍

[@paulhopkins686]

You have a refreshing outlook on things 👍

[@richardjohnston9131]

Great tips Mark - backing Tip #1 and getting out of the virtual into the real by taking the bike into the great outdoors racing against people who know what they are doing has been a great motivator. Big up for Newark Castle CC who have organised a TT series post lockdown and welcomed newcomers like me; getting above average would be some achievement but just trying and the anticipation of the next race is plenty to keep the motivation. Keep them coming. The Doc.

[@leonardfairground5937]

Some great advice here and funny with it: I am not getting beaten by people with floppy hair. Love it. Good job, Mark.

[@RoyImahara]

I need this right now. Been plateaued in cat C for a bit. I keep finding myself in the doldrums of race thinking about my average power and wanting to do more to push myself. Thanks for the insight.

[@onlygazza]

I’ve always done this in my sport of Mx, loads of people I know just stayed in the class where they win trophies and that didn’t interest me at all because I just wanted to be in the top group and that desire to improve got me there. Now I’m nearly 50 I think pretty much the same, I race for enjoyment and improvement of my riding and I’m just happy with that but I never race below my abilities taking trophies off others learning the sport.

[@MarkLewisfitness]

Brilliant attitude. 👍🏼

[@mattbrooks7850]

Honest, refreshing and humorous as ever - loving it Mark. Keep up the great work

[@BanjoBanjo1017]

Coach Greg @ 9:27! Loved the advice! Will use

[@lessmith7906]

Love the video,s, really enjoy the patter. Motivational. Brilliant Mark. Thanks.

[@amatoridrottaren]

A-Men to that!!! Great work, and congratz to the new ftp. So much better chasing B’s than getting chased by cmen😅

[@michaelolatunde2788]

Another great video @mark I’m becoming a fan! Love the humour energy and candour! Keep going

[@danieljensen2387]

Totally agree. I am new to Zwift, and although not exactly the same, I started doing group rides which made me hit all the new personal bests straight away. Just pushing to stay with the group gave me a target to aim at straight infront of me (and made it a lot more fun).

[@rusty9501]

Mark, I find this video very inspirational, thanks!

[@douglasbender1456]

Thanks for another motivational video. I really enjoy your channel

[@MarkLewisfitness]

Thanks for watching 👍🏼

[@Journeyoflee]

Just brilliant 👍🏻

[@lewisjohn2597]

Maaaan, just came across your videos....I dont know what is best, your training tips or your commentary hahaha!

[@alanseim9801]

Again, excellent commentary!

[@vickiw8988]

Thank you for this. Im about to do my 1st proper sprint triathlon today. Its given me motivation to enjoy it and go play with the 'big' boys and girls 😀

[@RE5832]

Love the mindset, 100% where to be race your own race

[@QQenny]

This might well be your best video Mark! Best as in most motivational! Cheers

[@gilbertamthor5098]

Those are huge watts on ziwft! ! Well done

[@WisePaul1337]

I'm looking forward to hearing how the ultra goes.

[@Bukoe]

hehe for sure =) But damm its gona hurt, My bet is quad cramps for the last 20-30km.. Anyway thats always what I suffer from as a heavy guys as well .=)

[@Filipp81]

Thanks for this. I just registered for my 1st race and its 15k. As you said my fear was holding me back from running with others. This definitely is a missing link in my running life. And race falls on my mother's birthday so much more motivation to do it.

[@ZachRenwickData]

Love how you've gone through a bunch of different sports

[@crbondur]

This is very true. I'm a member of a local cycling club with an "A" group (avg 19-21mph) and a "B" group (avg 17-19mph). I started off with the B's and found myself not too challenged on many rides. So, I started riding with the A group... and got dropped pretty consistently. However, I saw myself improving overall as a cyclist. So what are my plans for 2022? More A group drops... and maybe sticking with them a couple of times. Improvement is the name of the game!!

[@joeh4694]

This chanel is grossly undersubscribed. Great job Mark

[@MarkLewisfitness]

I agree with this comment 😂😂😂🙏

[@andrewstringer8575]

Doing my first 10k race on Sunday. Bring it on, needed to watch this video.

[@maciejguzek3442]

that would be great advice.... except that I always workout alone. But I have no problem trying to push myself when it's the right thing to do.

[@markevans7460]

This certainly rings true with me also Mark. I recently ran a 10k race for the first time in a couple of years and smashed a whole minute off my PB. I’m doing the Oxford half marathon in October and am now thinking I can run a fast time because those around me will push me to run quicker 👍

[@hondahems]

295w to 318 is pretty much an 8% increase which is huge well done! look forward to racing you in the B cat!

[@tobiasalvarsson3676]

This is just what I needed to hear. I'm way to comfortable in my current training group. It's time to level up.

[@andrewzach1921]

I am using you as a touchstone for my cardio results. I jumped onto a different bike trainer st the gym that shows wattage. Way different story now that I know my output. Working harder than last time to get to where you are. I am coming for you😂

[@davestagner]

I love the whole “above average” approach! When I started working on my own fitness after last Christmas (not quite six months now), I thought of the Pareto Principle (aka the 80/20 Rule). I figured 20% of the work should get me 80% of the results. I might max out if I work out five hours a day, but I should do pretty good working out one hour a day!

[@Ub7m]

I found just doing shortish runs maybe 4-5 miles consistently through the week helped affect mine vo2 max ,just trying to stay at my threshold......have a brief recovery then do another mile or so ...and when I do easy paced runs it tends to drop quite a bit ....I feel the shorter runs helps my fitness for a mid 50,s runner ... Keep up the good content 👍😃

[@codydavenport8429]

One of the few KZbinrs who clickbaity video titles are absolutely worth the click. Quality content.

[@MarkLewisfitness]

Thanks. Click bait is a fine balance 😂

[@nathanchandler3587]

Great insight into your mind on achieving results. Have watched a few videos of yours and my thoughts seem to mirror yours! I only run but the strategies are the same and I have got my best results from the same ideas. You only race 1 person, and that is yourself!, but those in front of you will drive you beyond what you thought was possible.

[@SuperstarSte79]

11:08 absolute facts!

[@paulschaaf8880]

That's one thing I really like about Concept 2, the option to rank your workouts against other people in your sex/age/weight bracket around the world. The first time I ever did a half marathon, I was almost dead last in the rankings (99th percentile). I took that as motivation to keep stacking up the miles and building my endurance. The next time I did a half marathon, I cut more than 30 minutes off my time and rose from almost dead last, to the 45th percentile. Obviously still nowhere near the top, but that was a huge improvement and it felt great. It's the same for the shorter, faster distances. I'm not going to beat that college kid on the rowing team pulling 1:30 splits, but it's still fun to rev up the engine sometimes and see how long I can hold that pace (not very long).

[@ChrisP978]

I reached my highest heart rate ever in a Zwift race, was already at 189 coming into the finish and had to throw down for the sprint finish and hit 201! I'm a year older than you. Also jealous of that 54 VO2max, just got myself back to 53 this weekend.

[@braaaaaaaaaaaaaains]

A heart rate of 201 at your age is absolutely bonkers. I am 12 years younger and I think my highest recorded heart rate is only barely 180 or so since I've started running again 1.5 years ago. I would actually be worried to hit 200. How did you feel afterwards ? My running VO2max peaked at 55 thus far, but I doubt it is extremely accurate.

[@ChrisP978]

@@braaaaaaaaaaaaaains Heart rate is very personal and not directly comparable, there is a lot of factors that dictate your max heart rate and it is more than just age. What I do know is that when I first started getting back into cycling a few years ago I was tapping out at 174 bpm, not because my heart couldn't keep up but I just wasn't taking in enough oxygen, VO2max was too low. As I got fitter I was able to push heart rate higher without any ill effects. I routinely hit 190 bpm on a max effort climb or sprint finish. To hit 200 I need to be pushing at max 2 minute pace and then try to turn it up to 11 at the end. Other than feeling completely exhausted from the hard effort I feel perfectly fine, but I'm usually only pushing that hard on a rare occasion, not daily. Running I can get into the 180's but I haven't tried a max effort 400 or 800.

[@Valentine82]

My fastest parkrun 2015 was 19:57. I still run parkrun regularly however I’m lucky to run sub-24 these days. I just can’t motivate myself to get to that next level these days, mainly due to diet and training. It would be super awesome if you could make another parkrun specific episode to help with motivation. Love the channel! 👍🏻

[@niceracleous9999]

Great vid!👍

[@HansBrodiAutomotive]

Mark your videos are awesome! Keep it up

[@richardpoole1770]

Love the channel, subscribed

[@Whampchoir]

really great video. Funny and good points

[@earlybird3]

yeah man! thank-you. this video is so honest, and funny also. (also running downhill hurts.)

[@davidj2549]

"Being a one trick pony I was low on tricks" That statement just kicked me in the balls😂

[@joaoluisferreira5118]

Great vid! Keep it up big guy 🤙

[@Studlyoxx]

Really good vid, a lot of good points and inspiring, well done on your progress.

[@PAULPICKLES]

I'm on the journey to get back into B cat after time off with illness. This video definitely got the spark going.💪

[@Mi_cycling]

Mark, so true about starting racing and other people pushing you into a better time / result. I did my first 2 MTB XC races this September, my initial goal was not to finish last, although I ride a lot I didn't know what to expect. In the firs race I finished just after the 1st half and in the second one 83rd out of 230 people, and 18th in my category. I would never ride so hard without the race and it showed me what I'm capable of and helped me improve as well. Will try some Zwift races this off-season as well I guess.

[@MarkLewisfitness]

Great results. Give Zwift a few goes my first couple of attempts, I hated it. 😂

[@syrus3k]

Your videos had me at the point I noticed you listening to TRAINING MONTAGE from Rocky 4 in one of your videos... MY MAN.

[@MarkLewisfitness]

Ha! 95% of my training is done to Rocky 😁

[@theaveragecyclist5259]

Slightly older video but only just subscribed so it is new to me. Love the content and think I will follow your lead and probably get my arse handed to me on a plate in a B race next on Zwift, not before doing tomorrow's park run where by trying to stay close to the front door longer than last time makes me blow a gasket but has seen me climb from middlish half of field to recently top 15% but my son best me by all of a metre. Not tomorrow though, will aim for 14% and I will beat my boy, even if I leave the park on a stretcher

[@tariq84]

respect dude. good results!

[@freburt2772]

Mark, been following your progress for awhile and happy to see the bump up to B. One piece of advice is to work on your sprint position. You got out of the saddle, but then sat back down. You were leaning too far forward. Sprint like you are dead lifting. Stand up, arse back and build pressure, and then explode. Hold that until the line. I know it is your strength, but it could be even better with just some more form training. You exploded out of the saddle wasting precious watts. I've been working on my own sprint and noticed immediate results when I built the pressure out of the saddle and exploded v exploding out of the saddle. I need all the help I can get as a 71kg rider #notasprinter. Hope this helps.

[@rakeshmottey3384]

Wise words and great advice

[@TransportNationwide]

So true, great video

[@harrybroaks9725]

New to your channel, but excellent content. Subscribed.

[@MarkLewisfitness]

Welcome aboard Harry 😄👍🏼

[@dreambakes6007]

I often wake up after what I think is a hard workout and feel disappointed I'm not aching. Perhaps this is the tactic I need. I do lane swimming (not very well)- should I try going in the next fastest lane or will people get annoyed if I can't keep pace and get in their way?

[@roxochri5]

These may as well be rules for life never mind FTP or VO2! Great video

[@andycunningham2930]

Great vid as always, really looking forward to seeing u cover your iron man training

[@MarkLewisfitness]

Yep. Going to be tough few months next year!

[@BVIGrockle]

"fog of Lynx deodorant" 😂😂😂😂😂😂

[@Raduldo]

Hey Mark, I gotta say, as I watch your videos, I see that you had divers, smartwatches, gshocks on your wrist. That is a decent collection, any video on that topic? Of not, you can make it like, what is your day to day, activity to activity watch preference video. Thanx

[@davidmclaughlin5431]

If I could only watch one KZbin channel, yours would be it! Also, I bet you could lift an additional 100 kg in that scenario. I've been in that type of situation and it's amazing what you can do in the heat of the moment.

[@MarkLewisfitness]

Thanks David 🙏

[@MrJohnsink]

Top video Mark!"👍

[@kevinyang367]

Looking forward to seeing you race longer B races :D

[@occyman]

100%.. I’ve always trained and competed with people that were way better than me. Yes you will suffer, but you will get better and eventually be one of them.

[@jwags24]

Hey man, love the watch on the NATO strap! Is that the seiko arnie?

[@chrisleake4725]

Great advice 👍

[@pclayto3]

Hi Mark, are you going to do a photo montage soon, showing your weight loss / body changing?

[@MarkLewisfitness]

Yes. Working on it now. 😄😃👍🏼

[@MarkBurghouwt]

9:24 lmao coach greg

[@MarkLewisfitness]

I think he was having an off day 🤣

[@tommyhayes8252]

great channel....what's you recording setup there? Also what lights ? Fantastic shot Thanks :)

[@pt703]

Great tips!

[@heathwilliamson6236]

Hi Mark any chance you can do something on your Wright training schedule and how you fit if all in with your cardio?