ok seriously fun to see Lionel jacked about the Tron Bike!!! Hahaha!!! My wife does not understand when I get stocked on awards in Zwift including when I was doing Alpe non-stop last winter to get my Tron bike...... It is so fun to see someone else, especially a beast like Lionel, get all giddy too!!!!! Cheers Lionel!!!
Incredible! Just doing his "recovery" of 270w for 20 min for a single round means you are in very good shape, far above the average man! This shows the level of the professional athlete!
I once just dropped by one of your Zwift sessions and tried to hold your wheel. That didn't go so well hahaha Mucho respect! Hope our paths will cross one day on the bike irl!
Great video Lionel. I’m also on Zwift, love jumping onto your rides, only for like 25 minutes though as your wattage is HIGH. Could we see a running workout next? 👍🏼
Hi Lionel, great video. Could you explain us your setup? I can see you connect on zwift your assioma’s pedals with no controllable option, and your trainer on your Wahoo bot, is that right ? And why?
I swear I saw your name on Watopia the other day and messed up my interval during the workout trying to take a screenshot of it :D Thanks for sharing your Zwift workout with us!
Nice! I just finished a an all out effort of Alpe du Zwift. I ended up at 45 minutes and some change, with 312 watts average at 71.2kg. Seeing you pushing these powers out so effortlessly is equally motivating and frightening!
Roger C cheers. Yes, he is a beast. The KOM he just got at 380 watts for over 70 minutes is utterly ridiculous. It’s a power I can hold for about 5 to 6 minutes.
I assume Lionel does this not in ERG mode? is that to simulate what it would be like in a race with the power fluctuating in the range of his target wattage to understand the feel of it?
How to dig a deep hole for yourself - pushing it to the limit when you already admit before the workout that you feel tired and aren’t recovering from one day to the next.
First at all, I have to say that each of your video are great. Greetings! I have just one question: How many hours do you cycle in one indoor training session?
i think i held 230 watts one time.....for like 5-10 minutes lol. this guy is a beast!! EDIT: what headphones you using? i sweat like MAD when i'm riding on my trainer and my apple airpod ones just don't cut it. nor do i want to ruin them with my copious amounts of sweat
As luck would have it I purchased a magnetic bike trainer just before everything went sideways.. Nothing too sophisticated but enough to train indoors. welcome to lockdown in South Africa
Hi Lionel I love watching your rides while I am on my trainer. Back when I was 44 years old I averaged 343 watts for over 1.5 hours on my tacx trainer at a body weight of 142 pounds.. Not bad for an old guy. Thanks for your inspirational videos! keep up the great workouts and career! PS it's cold here today in Tucson Isn't it!
Solid workout! If FTP for Lionel is around 400W+ wouldn't 330 be like 80% threshold, and therefore not sweet spot power? I think true sweet spot (based on Coggan's definition) would be in 350-380 range that you mentioned. This here would be more tempo power I would think. Anyways curious what do you guys define as sweet spot? For me I consider it to be just under threshold like 10-20 W under. Something that feels pretty hard but sustainable for long 20-30 minute intervals. Something like 3x20minute at 90-95%.
This is more “steady state”work. There is a video where he does lactate testing which is helpful in understanding why doing work in this range is important. Most people will do a 20min test to get a threshold value. However, the issue with that threshold value is that it is using 2 different energy systems. So he does lactate testing instead to understand what his lactate curve is in respect to his power output to find a way to create zones for those 2 energy systems. Velonews fasttalk has a few good podcast on this. I think it’s an inscyd test? But I think you are right this is more around his tempo range. I think as his training block goes on, he’ll be able to do more work closer to that subthreshold range where it’s 85-92% of ftp. I think the goal of this set was to do a lot of work that makes his body produce lactate but not accumulate it (making sure it’s efficient at clearing it out and using it as fuel). Doing this and the fat max work (270 watts) also makes sure that his body is using fat as fuel as much as it can. Limiting carb intake also adds another test (if you were in the wrong training zone, your body would eventually bonk on the last few efforts) I think of fat max as being for me (ftp 295 but AT of 269) being around 150-180. My work at his 40 min efforts would be like 240 to 280.
If you have a good strength and conditioning routine, you should be fine (but too much will eventually wear you down). Low cadence stuff is usually a way to target your fast twitch muscle fibers and get them to do slow twitch type work. There are some academic articles on it and a few podcast that reference that kind of work and it’s benefit for endurance athletes
Darin Steele yes, of course. Lionel‘s numbers are absolutely incredible. But the the best road cyclists (especially climbers/ TTists) are beyond 6w/kg FTP, and train accordingly.
Does anyone here use Golden Cheatah? What do you think. I have Zwift and use it but it is incredibly overpriced at $180 a year. In fact just reading that I’m going to stop my subscription today.
being kinda depressed after cancellation of my key races for the year, this video made me go out for a ride. Decided to go for Lionel's numbers (absolute of course as I do weigh more) and see when I will crash. Managed to to do 2 out of 3 (331/271/331/272), tried to start the third but body and mind refused. Probably 3 weeks of detaining contributed. Anyways, thanks to Lionel for getting me out for a ride
How Lionel is not getting banned on Zwift for pushing 350watts at 125bpm is beyond me 🤣
Haha, your “recovery” is more than I can do for 20 minutes
Joshua Lo I can 330w easy....with a fully charged e-bike and extra batteries
@@krisjaynav 😂
My HR went into Z4 just thinking about that workout.
You are simply the best. Love these video’s! And the excitement you show after getting the glowing bike makes you so relatable. Thank you.
Absolutely mad power - keep it going 👏👏
I would love to see a video about your wife like Gwen did in her channel with her husband. Behind every great athlete is an amazing partner.
Respectfully Im sensing some rockiness, and I dont agree with that quote. I hope I am wrong however.
Best Lionel I've ever seen! Seems, the kid grew up. Bravo!
ok seriously fun to see Lionel jacked about the Tron Bike!!! Hahaha!!! My wife does not understand when I get stocked on awards in Zwift including when I was doing Alpe non-stop last winter to get my Tron bike...... It is so fun to see someone else, especially a beast like Lionel, get all giddy too!!!!! Cheers Lionel!!!
So much respect for his competition and other people. Great human being.
Again, some good motivation there! Stay safe, man!! ;)
Good job! Your recovery watts (270) are actually my HIIT targets.... I guess you won't have much to worry about me, in competitions :-)
I did 5x5min at 320 and it was hard as hell, but this 3x40 workout is out of this world !
I got to give Lionel a thumbs up, and nab a screenshot riding by him the other day. Passed him and stopped. He was running. 😁👍🏻
Oh my oh may Im waiting for your vedio sir.. just to motivate me and continue working out during lockdown,,😊
270w for recovery. Yeah, what a good recovery 😂
Incredible stuff!😳🤯
nice to see him so genuinely happy about the tron-bike :)
Incredible! Just doing his "recovery" of 270w for 20 min for a single round means you are in very good shape, far above the average man! This shows the level of the professional athlete!
another great video!!! cheers!!!! would be great to see you smashing some others of Phil Gaimon's climb records!!! :-)
Nice long long deep breaths and relax brother
I once just dropped by one of your Zwift sessions and tried to hold your wheel. That didn't go so well hahaha Mucho respect! Hope our paths will cross one day on the bike irl!
My ftp is 285w and iam totaly toasted after it, you are a beast...
Great video Lionel. I’m also on Zwift, love jumping onto your rides, only for like 25 minutes though as your wattage is HIGH. Could we see a running workout next? 👍🏼
Owen Alekna
Can you draft him for longer ?
Awesome dude
Hi Lionel, great video.
Could you explain us your setup? I can see you connect on zwift your assioma’s pedals with no controllable option, and your trainer on your Wahoo bot, is that right ? And why?
I swear I saw your name on Watopia the other day and messed up my interval during the workout trying to take a screenshot of it :D Thanks for sharing your Zwift workout with us!
Congrats on your tron bike. m still 24k climb away from mine.
You are the man
Intense! And awesome video. Does anyone know the name of the background song that starts at 3:25? SoundHound does not recognize it.
Tattoo on your upper left arm is great. Keep training and improving Lionel
Crazy... today I was burning during 2x15' at 320 watts 😅
Nice deep breaths linoel
Something about Lionel staring down Adesanya at the end... a very real recognize real moment.
Nice! I just finished a an all out effort of Alpe du Zwift. I ended up at 45 minutes and some change, with 312 watts average at 71.2kg. Seeing you pushing these powers out so effortlessly is equally motivating and frightening!
Well done to you as well. Lionel is a phenom there is no doubt.
Roger C cheers. Yes, he is a beast. The KOM he just got at 380 watts for over 70 minutes is utterly ridiculous. It’s a power I can hold for about 5 to 6 minutes.
I assume Lionel does this not in ERG mode? is that to simulate what it would be like in a race with the power fluctuating in the range of his target wattage to understand the feel of it?
How to dig a deep hole for yourself - pushing it to the limit when you already admit before the workout that you feel tired and aren’t recovering from one day to the next.
First at all, I have to say that each of your video are great. Greetings! I have just one question: How many hours do you cycle in one indoor training session?
And here i am with me new ftp of 254.. while Lionel is doing recovery at 270.
this is the shit that gets me going
Sweet spot is a good way to dig a grave too (if done too often).
getting and look leaner !!!!! It will help big time!
Be great if you can work with the Sponsors to host a series of riding sessions. Thank you for all you recordings and Cheers ;)
So rad
How do you keep your mental focus for 3 x 40 mins, do you use any tricks that you’ve developed?
i think i held 230 watts one time.....for like 5-10 minutes lol. this guy is a beast!!
EDIT: what headphones you using? i sweat like MAD when i'm riding on my trainer and my apple airpod ones just don't cut it. nor do i want to ruin them with my copious amounts of sweat
absolutetuber whats 230 for you in watts/kg because if you are 50kg thats also very impressive.
Do you work on your abs, if so how many times a week do you do?
That is my ftp!!!
One intense hombre.
Take lots of long deep breaths my brother
🏋🏽♀️🔥
Lockdown is not a problem for you!!
What Nortic track treadmill is that?
As luck would have it I purchased a magnetic bike trainer just before everything went sideways.. Nothing too sophisticated but enough to train indoors. welcome to lockdown in South Africa
the tron is faster than the canyon ingame ;-) he'll use it
Lionel, what's your FTP? I'd like to adapt this workout to my FTP. Thanks.
Your zone 1 is my zone 6 😝
God damn
He is riding 3 hours of the pace I can hold 15 minutes :D
Raphael... 15’? lucky you!
LOL I can maybe do a minute at that wattage ☺️😋
Lol
@@HectorDavide in form also 20-25 min 😁
@@raphaeltiziani7476 i would say i can do same w/kg for an hour
How do you get away from always go hard?? 🤷♂️
What do the papers on the wall say?
this is what I do on my recovery day
;p
Hi Lionel I love watching your rides while I am on my trainer. Back when I was 44 years old I averaged 343 watts for over 1.5 hours on my tacx trainer at a body weight of 142 pounds.. Not bad for an old guy. Thanks for your inspirational videos! keep up the great workouts and career! PS it's cold here today in Tucson Isn't it!
so at 330w equates to what 4.5w/kg?
Come on my brother I know you can do it
What is your 20 minute power?
what chainrings are on the tt and road bike anyone?
Does he have a run coach yet?
New lense talbot?
Why he is not trainning with the tri bike?
and here I am trying to reach 300W FTP . Man this is crazy
Lionel’s recovery pace is double my ftp 😔
i forget - but how many times a week / 2 weeks does Lionel workout in prep for a race??
roughly 16-20 workouts in a week I'd say; although not all high intensity sessions like this.
Why the low cadence Lionel?
If it took you 4 months to unlock the Tron bike I have no idea how long it will take me!!😄
It goes quick if you specifically aim for it (like doing every workout up Alpe de Zwift).
Took me about 2 months, no huge deal actually
Anyone know if Erg Mode was on or off?
My knee hurts just to think about this low rpm for so long
Hi, can you tell me what music is playing at the start of your training.
Swif7 - Like You Hurt Me
@@chiz161190 Thank you very much and I follow you, you are a great triathlon.
Lionel what is your current body weight?
270 W recovery? oh man.
Why doesn’t Lionel set up zwift workouts?
Solid workout! If FTP for Lionel is around 400W+ wouldn't 330 be like 80% threshold, and therefore not sweet spot power? I think true sweet spot (based on Coggan's definition) would be in 350-380 range that you mentioned. This here would be more tempo power I would think. Anyways curious what do you guys define as sweet spot? For me I consider it to be just under threshold like 10-20 W under. Something that feels pretty hard but sustainable for long 20-30 minute intervals. Something like 3x20minute at 90-95%.
SST is usually 87-92% of FTP
This is more “steady state”work. There is a video where he does lactate testing which is helpful in understanding why doing work in this range is important.
Most people will do a 20min test to get a threshold value. However, the issue with that threshold value is that it is using 2 different energy systems. So he does lactate testing instead to understand what his lactate curve is in respect to his power output to find a way to create zones for those 2 energy systems. Velonews fasttalk has a few good podcast on this. I think it’s an inscyd test?
But I think you are right this is more around his tempo range. I think as his training block goes on, he’ll be able to do more work closer to that subthreshold range where it’s 85-92% of ftp.
I think the goal of this set was to do a lot of work that makes his body produce lactate but not accumulate it (making sure it’s efficient at clearing it out and using it as fuel). Doing this and the fat max work (270 watts) also makes sure that his body is using fat as fuel as much as it can. Limiting carb intake also adds another test (if you were in the wrong training zone, your body would eventually bonk on the last few efforts)
I think of fat max as being for me (ftp 295 but AT of 269) being around 150-180. My work at his 40 min efforts would be like 240 to 280.
So 0.85 FTP on/0.7 FTP off?
What’s your weight mate? Watts/kg?
Your recovery is my FTP
lol so the question is , I've jumped in and road with you the last few days......do you mind? MR.365
doesnt low rpm just shred your knees?
If you have a good strength and conditioning routine, you should be fine (but too much will eventually wear you down). Low cadence stuff is usually a way to target your fast twitch muscle fibers and get them to do slow twitch type work. There are some academic articles on it and a few podcast that reference that kind of work and it’s benefit for endurance athletes
During my peak I was able to hold 320w for 3x40 min
No one cares though ?
How I need help!!!
only 330w? LS depressed?
Is there a reason why you do "rather low" cadence of 60-70?
Builds leg strength and stamina. Almost like cycling up hill
Lowering more vlamax
He looks wrecked!
i wonder....how????????
Road to 100k subs before 2020 ends?
I would love to have the soundtrack to some of these videos!
"Like You Hurt Me" by Swif7
Stream zwift races.
270 watts is the shittiest type of recovery, I can imagine. XD. How can you recover at that power?
My recovery is 100W 😂😂
About 65% of his FTP
i dont even know if pro cyclists would do an interval session like this
Darin Steele yes, of course. Lionel‘s numbers are absolutely incredible. But the the best road cyclists (especially climbers/ TTists) are beyond 6w/kg FTP, and train accordingly.
@@darinsteele7091 Here is Phil Gaimon doing 2x40 at 350 watts www.strava.com/activities/3218530353
Does anyone here use Golden Cheatah? What do you think. I have Zwift and use it but it is incredibly overpriced at $180 a year. In fact just reading that I’m going to stop my subscription today.
Shout out to Joe Rogan
What's your weight Lionel?
Because that are lots of watts
being kinda depressed after cancellation of my key races for the year, this video made me go out for a ride. Decided to go for Lionel's numbers (absolute of course as I do weigh more) and see when I will crash. Managed to to do 2 out of 3 (331/271/331/272), tried to start the third but body and mind refused. Probably 3 weeks of detaining contributed. Anyways, thanks to Lionel for getting me out for a ride
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