My Nutrition Plan || Flagstaff Week 2
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- เผยแพร่เมื่อ 11 ก.ย. 2024
- Lionels First training camp at altitude.
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Dear Lionel and team. I attribute my return to the sport because of you and I can only imagine I'm not the only one. You have such a beautiful way of motivating our community using art and science. You're humble, articulate, transparent, and incredibly talented. You deserve all the sponsors in the world. I believe you've done more for our sport than all the corporate dollars being thrown into it. Whatever results you get going forward, you've earned 1st place in my heart and I bet thousands of others, and dare I say, that's worth more than first place in Kona. Thank you.
I agree. I love his videos. He is so motivating. Doesn’t pitch products every video like some. His sponsors get a good bang for their buck with LS from this honest man.
Also agree. Stopped competing because of lockdowns and since had a baby last year so have very little time to train currently but I've followed LS for years and he keeps me both interested and motivated to return to the sport.
100% agree I am glued to absolutely everything he says it is so interesting and helpful. Huge respect.
your hit it on the head. I had bypass surgery and Lionel turns my type A personality to NO excueses
Lets goooooooooooo! Best notification on youtube: new lionel's video!
"For the most part I drink my maple syrup straight"....That is the most Canadian thing I have ever heard.
My heart rate is at 116 by the time I’m done pumping my tires.
325W at 116BMP That's insane
Don’t get too caught up in the fluff. HR is different for everyone and is mailable based on many factors. His number don’t necessarily mean yours are bad
@@ADuckOnQuack97 I'm not comparing myself, it's still very impressive though. I also havent spent the last decade training 20h a week. The numbers are just a testament to how efficient his cardiovascular system is and how huge his engine is.
@@mrajsma01 right was checking out sam long last long run and his heart rate was barely 140 at 6 minute pace. Insane.
My HR 185 lol after 5 minutes. But im a joe with no riding this year.
@@mrajsma01 very impressive indeed. Im genuinely curious as to how lionels past drug and alcohol use had/has affected his system. Though, probably not a chapter of his life he'd like to revisit
Tip: use a small funnel for filling bottles. Makes life so much easier and more efficient
I see a first place finish in this man’s future at Kona!!! Hate to be a fan boy but this guy is my hero love your story and love the work ethic!! Thanks for always sharing the journey with us Lionel!!
Thanks Lionel for being so transparent. Seems to me your opening new levels of fitness through solid measurable data and a nutrition and hydration regimen that is detail oriented as well. Looking forward to seeing where this takes you, best of luck to you!!
Get this man a syrup sponsorship!
god damn right
I could watch this guy train all day!
According to the Ingebrigtsens; Racing after a return to sea level from altitude is best done immediately or requires 12-14 day re-acclimatization back to sea level, for optimized performance. I live at altitude and find this to be the case.
My heart rate at 325 watts is probably around 190bpm. Lionel is a beast.
my heart would explode
Yea and I'm not lasting much more than a minute 🤣
I CAN SMELL THE GOLD!!!!!!!! LET'S GOOOOOO LIONEL 🔥🔥🔥🔥🔥
You can see the Canadian when he starts to talk shop about maple syrup 💪🏼 Great video
As a COMPLETE newbie to all things endurance training in general, witnessing your numbers and effort to my kind of output and what I'd be proud of is absolutely incredible! Really goes to show how far one can go! Awesome :D
You heart rate and output is insane! 116 bpm and 300+ watts 🥵 smashing it! 💪🏻
It’s just individual differences some have genetically low hr. and ofc amazing fitness but many equally fit people without such a low hr. His interval hr on track is like 155
A lower HR could also easily be a sign of fatigue or even overtraining!
@@bobdejongh9829 mmm yea I don't that applies to Lionel though. It's more inability to get and sustain target high heart rate is the issue with overtraining, not lower hr for the same perceived exertion.
@@bobdejongh9829 mmm yea I don't that applies to Lionel though. It's more inability to get and sustain target high hear rate is the issue with overtraining, not lower hr for the same perceived exertion.
I had noticed the skratch mix in an earlier video but had not realized that Gatorade, which was a sponsor previously and such a big part of Lionel's nutrition strategy was no longer in the conversation.
Gatorade is trash. I am sure the Norwegians don’t use that. Coincidentally Kristian uses Maurteen.
@@mrgq2000 maurteen seems way above the competition with the science of calorie digestion. was a lot of discussion about it during sub 7. they dont even sponsor athletes, athletes like Kristian come to them bc they are way ahead, i found that crazy
@@rainbowmonkMC it also makes sense to use Maurteen as it is the official gel of IM races.
Lol when the camera goes on the dog knocked out 😂😂😂 I appreciate the videos and their content. Thank you 🙌
The sports science and nutrition content is gold
You gotta love the tan lines from the swim goggles......That's serious pool time.
A lot this I wouldn’t understand as Im just runner and weight lifter in my spare time. Very much enjoy these videos as it’s something different and perhaps I can implement some of it in my own training. Incredible story lineol.
Same here. I run marathons, a few ultras and lift weights. All the same I'm fascinated by triathletes especially Lionel.
Sugar is best POWER! ⚡⚡⚡
I think a pretty common thing is to sleep at a higher elevation than the actual workouts when you're doing an altitude training camp. I think this is for the same reason you mentioned about finding the sweet spot for when the intensity gets too low because you have to workout at such horrible conditions.
That is exactly why Flagstaff is popular with the endurance community. You can train low with less than an hours drive and drive back up to recover. The problem right now is training low outside in the Arizona summer due to the extreme heat.
@@paulmelde919 Gottcha. I guess it's a fair bit cooler up at altitude.
Lionel looking LEAAAN
Thanks man. A lot of good tips there and ways to approach IM training for a first timer especially!
The test is to go back to altitude and doing a 70.3 effort. I live, race and train at 7k
I prefer Tucson! Rock on big dog
altitude beast! glad u finally got up there 🔥🔥🔥
Train low and sleep high. You want the physiological adaptation from altitude which mainly comes from living at altitude. You also want the proper training load, resistance, etc. so training at sea level is the ideal way to achieve that goal. Nut shell: train low and sleep in an oxygen tent set to 8,000+ feet. Next, the reason you are drinking more at altitude is because elevation decreases your antidiuretic hormone which means you will excrete (urinate out) more fluid than you do at sea level. Altitude training will make you more metabolically efficient. I.e. your mitochondria are going to be more efficient. If you were to spend more time altitude, you would eventually see your numbers return to normal or nearly normal. Note: when you come down from the altitude you generally have a two week (14 day) window to go and race before things go south in a big way. Also, you really need to have a running coach evaluate your running stride. You're leaving efficiency and therefor speed on the table with the way you are running. Off of the top of my head, and I'm a distance running coach, I say about 15-20% aerobically based upon what I see in your stride. With all this said, I am a huge fan! Be well, race fast and have fun!
Great and inspiring insights like every time Lionel!💪🏻😎🚀
Have you ever considered, to go down in altitude to do your more intense workouts. Like that you can train aerobically and recover, both at high altitude, without compromising too much on your power and speed.
„Train (intense) low, Sleep high“
very insightful, Lioniel
dude, I can't tie my shoes under 116 BPM
Great info, thanks. Can you share sourcing of your nutrition components? I’ve seen Erin commenting that maple syrup is from Costco. What about sodium and electrolytes?
No worries if you can’t! Just looking for good source . I’ve done some own recipes so its nice to see I’m not the only person trying to control my inputs!
Big drop in HR response in such short time could mean high fatigue. Whoop not saying anything? 🤨
Then he'd have to be in denial over perceived exertion. He's been at altitude long enough to adapt..
Then he'd have to be in denial over perceived exertion. He's been at altitude long enough to adapt..
his glycolosis is completly down ... and its very supressed in relation to his actual mitochondrial function & lac clearance capacity.
Forgot to mention this: Altitude training will increase your red blood cell count. It normally takes about six weeks for the average person to adapt. Red blood cells are the ones that carry oxygen. We like them :)
GREAAATT!! (sarcasm) now Lionel is gonna wanna set the KOM on Snowbowl Road just like Mt Lemon :-) Busting the curve for us local duffers! JK team sanders, welcome to town and enjoy! Ya'll been to Lake Mary Rd. yet? that's a real popular spot for outdoor running/cycling intervals with the pros.
I’d Iike to see Lionel do Snowbowl Road on the bike, and then hit the trail and summit Mt. Humphrey.
Loving this series guys!
The most canadian thing... fueled by maple syrup... LOVE IT!!!!
Turning it all into pure science (with emotion for rocket fuel).
#notahomo
LS an out and out SAVAGE!!!
When is the new green TT bike coming back?
That is "Beast Mode"
I don't know if there is any correlation to this, but I live at exactly 7k and my max HR is about 20 beats lower here than at sea level. Something to do with the heart being a muscle and needing more oxygen to pump faster, thus altitude training should in theory lower ones heart rate overall while training or racing there. He's also not training at his max HR so not sure how that plays into things either, but there might be an effect.
Your HR will decrease at altitude closer to sea level (Lower altitude around 760 torr/mmHg average) because of atmospheric pressures. The less atmospheric pressure you have the harder it is for gas (Oxygen) to diffuse into your body/lungs. So the higher altitude still has the same oxygen percentage (21% in the atmosphere) although the pressures would be less, meaning your body has to work harder to get more oxygen to diffuse. This is why people take oxygen tanks to climb mount Everest etc.
@@CHRISROY999 Thanks for the info, that is really cool!
Drinking maple syrup Super Troopers style, straight up.
maple syrup is incredible. i put it in a hydroflask and rip it down. so easy to drink just as you say
Great work Lionel!! Keep it up! Your heart rate at training is godly. Just curious, what is your resting heart rate?
He published it once and it is surprisingly high which goes to show that training HR does not represent the resting HR. I think he saud it is in the low 50s or around 50
@@frederikseitz5169 My resting heart rate is between ~37 and usually higher 40s when out of season/shape. I do believe that aerobic and anaerobic training make a small impact, as during my training season it always drops to the mid/high 30's, but a lot could be at play here. Interesting regardless.
His rhr is -ve
NO LIMITS
Looking good!
So interesting ! thanks for this content
Hi lionel
I use the maple syrup too.
It's gold!!
Did they sell the house in Canada? I can’t remember them going there in a while
Where do you get those little plastic flasks? is that 4 or 5oz?
I’m looking on Amazon and can’t find anything like those. Looking through comments to see if anyone else had the answer lol
Lionel explain the maple syrup please. i struggle finding the right stuff to fuel me............
Maybe get a smaller scoop for the sodium citrate 😎
Lets goooooo
How can you say any altitude is your perfect altitude when you haven't done altitude training before.
Hey I really really really want to buy some of those LS headbands but……I live in the UK 🇬🇧 is it possible for LS clothing to be sent ?
Do you use the whoop to track everything over a garmin.
Out of interest - is your HRV always quite low at 60?
For sure, he is getting lighter and loosing some muscle volume that it my help him to go longer, lighter, faster and injury free! Great change Lionel!
I don't know if I could drink straight maple syrup.
be carefull, i had the same change in heartbeat just before i got atrial fibrillation..
Ffs seriously? How exactly was yours the "same change in heartbeat". Are you trolling because if so that's pathetic.
And for the most part I drink my maple syrup straight.
can we get a buffalo park run day in flagstaff
I don’t know how they do it. My butt hurts 5 minutes after sitting on a bike seat.
Is Lionel still coached by Mikal Iden or was that just a temporary thing?
I eat good, Pastries and Chocolate milk. I'm enjoying life while I can.
Can you actually buy these Canyon shirts, Lionel is wearing?
Do you breath through your belly ? Something you practice right now?
Do you think your power meter is off again?
Jezzzzz if you produce 325W at 116BPM so what's you RHR? 25???
1
Are you still working with coach Mikael Iden?
Are you eating ferrin supplements?
Wait, he has the Skratch labs powder in a Gatorade bin?😂
He just likes the GE containers for their convenience.
Is Ari Klau still training with you?
what is the bit that pokes out of his swimming goggles? mirror? data?
FORM smart goggles - workout data and feedback
You reeeeeeeally should switch back to Infinit Nutrition.
heart rate so low... its dangerous?
Is Gatorade still a sponsor?
No they’re not.
@@erinmacdonald4725 - Hi Erin! Thanks for the response. Hope you're enjoying Flagstaff. Personally, I love the running trails there. 👌
If I drank 7-8 litres of water every day, I'd be water poisoned 😳
The heart rate thing is you’re obviously getting fitter. Your heart doesn’t need to work as hard to supply your muscles with oxygen considering you already have a very large heart to have a low heart rate at such high power output.
Probably. Or your parasympathic System doesnt work and your heart rate doesnt go up.
But He isnt probably overtraining this year 🙃
Your not a doctor and this is not why his hr is lower
@@LR6092 are you?
Or you have more red blood cells so you heart doesn’t have to pump as much to deliver O2.
@@rogerc23 yeah. But nobody knows for sure
Stud
Share the whoop data
What 70.3 is Lionel doing?
Mont tremblant June 26th
Incredible watts, but the riding style seems so energy- inefficient with all this upper body movement...
Don’t I know you from somewhere lol
what has changed is that you climbed aboard the norwegian hype train ......you know the one that comfortably beat joe skipper the other day
Comfortably? Three minutes behind on the Iron distance, getting the task with eight days to prepare, while recovering from Covid, while the team with specially prepared super bike prototypes had been at it for two years...
I'd say Joe did super well considering the consequences.
...but I'll agree that Lionel's cooperation with the Norwegians is a definite step up 👍
I too drink maple syrup straight out the bottle.. Canadian tingz.
Still riding the SLX TT??
Stupid TH-cam, I'm subscribed but this video didn't show up