Long Training Day || Volume Is Important
ฝัง
- เผยแพร่เมื่อ 9 ก.พ. 2025
- If you have a question for Lionel you can chat with him directly on his discord server. We also share training tips, early premiers to youtube videos, and much more. Check out the link here. / discord
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Video by Talbot Cox
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Lionel is the coolest guy in tri! Glad he’s taking Ari under his wing, so much potential there
He can learn a lot from Ari.
@@endlesscyclist1212 absolutely
How'd that turn out?😂
The more I watch Lionel, the more I realise what an honest, sincere and modest guy he is
Absolutely true! He has one great gift and that is self-reflection.
Props to Erin for all the pack horse work for team Sanders (lactate testing, food prep, filming as needed, cheering/encouraging, and anything else she does to support Lionel to reach the top)! Lionel’s job is extremely hard and many hands make light work! Go team Sanders go!
Nobody knew how BADLY we needed an 80’s rock/Lionel training montage mashup. Nobody except Talbot. Talbot knew. 10/10.
I absolutely love any and all Lionel content! Awesome work as always Talbot. Wish we could get 2 or 3 Lionel videos a week, but I know it’s a lot of work!
Talbot is on another level with these vids…Can’t wait to see Lionel race at his new level too. Both are 🔥🔥
Lionel is a fucking legion. He is the most open and honest professional athlete you will ever find. He literally tells you on a weekly basis exactly how he feels and what he is doing.
Finally glad to see you’ve worked it out Lionel, I really don’t understand why your coaches haven’t in the past. If you follow this approach I think this will be your Ironman year. Not only will muscle fatigue be better but I think fat utilization will make the difference in the races.
So epic, I row in college right now, but I want to do triathlons after I graduate. Your videos always make me want to go out and train! It takes a talented athlete to adapt your whole training style to updated science. Inspirational Lionel!
bunch of my rowing friends (and myself) transitioned to triathlon, and we all have massive leg ups on the bike portion pushing big watts. Def. a different event, even the sprint tri is long in comparison, but super enjoyable. Send it!
Check out the book Redemption by John Mcavoy, amazing story about a young bank robber from England who turned his life around in prison thru rowing and become a pro Ironman sponsored by Nike. Hes a great guy!
Rower and soon to become triathlete on the side. Dope stuff guys
Hilarious little gag in the beginning!:D Always enjoy watching your videos, keep up the great work!
Love it Lionel & Talbot, well done and the music video section was hilarious.
having the open maple syrup bottle just sitting on the counter is the most canadian thing I've ever seen, 10/10
Preparing for Ironman Tremblant and Cozumel and I do all my indoor bike workouts with your videos. Thank you so much for sharing, it is so motivating. Game changer for me. Keep it up, you are a true champion!!
Your videos are an absolute inspiration, Lionel! Wishing you all the best!
I loving this Lionel great attitude it seems like he really got this time
2024 and watching this 🔥trying to learn all I can from Lionel videos for my cycling training
Good work Talbot. Lionel is putting it together. Hoping for great race execution this year.
Got my first road bike last weekend because of you lionel. You are always great motivation.
Enjoy! Stay safe
I’d recommend a small little bar mirror that is a circle and can be bought on Amazon and goes in the end cap of your drop bar. If u don’t think it’s cool watch durianrider haha. Also a garmin varia radar if you have the money. These 2 things will let you know what car action is behind you and help keep you safe
A true student of the sport. Another great video Talbot and Lionel. Cheers from cold Western 🇨🇦
So much respect for Lionel! And him helping Ari Klau to reach his full potential is something special! Just goes to show how nice Lionel is as a person and an athlete! Such a big fan of his mentality! He is like the Kobe, black mamba of triathlon 🙌🏽
That 80's section was the best!!!! 🤣🤣🤣🤣🤣🤣
Talbot, your videos are what's "next level"!
Most Awesome video! Glad to see that Lionel is listening to his trainers and absorbing the appropriate amount of intensity and volume in his training. Huge Kudos and Godspeed.
Lionel - we need to know where you are at with your coach's plan = your personal badass optimization. You are an incredible athlete & inspiration, but we really want to be included in the plan... we love you, man!
The secret sauce is finding the right amount of volume with the right amount of intensity. It’s different for every athlete because a persons body responds differently to training.
So the more volume u do the less intensity u can take. U have to find the right balance. And do it at the right times of the year to get yourself to peak for key races.
"too much volume" went on for the exact right amount of time
There so much advices in your videos, thank’s a lot for doing it 🤙
Love the 80's segment!
Such good advices from Lionel here… I did not have enough volume when I trained for an Ironman in 2017 (10hrs per week) and ended up destroying my muscles on the run and pissing muscle proteins… I did push as hard as I could. Given I only have 10-12 hours a week to train and want to be competitive, I only focus on IM70.3 now. That volume has worked well for that distance.
It also depends on what time you want to do. If sub 10 is the goal 10 hours pr week is more than enough if you train and race pace correctly. I did norseman extreme with 5 hours average that year. Of course i ended up walking the last two hours but still.
@@pal_lokomotivet2679 The thing is to not walk down a race. It’s not a race anymore then.
@@TheLuckySasha if not walking is the goal you don't need nearly 10 hours a week. And anyways. People finish well under 9 hours and still walked parts
@@pal_lokomotivet2679 Simply answered : no. Sorry to crush your dreams.
@@TheLuckySasha you’re that type of person eh. Not everyone “races” against the others in their age group. Some simply race against themselves to see what they’re capable of.
Talbot! Please make a vid on Lionels mental game plan and how he is leading up to St G
Consistency. Volume. Intensity distribution. The 3 pillars of endurance training. I'm stunned to hear you were only on 16hrs Lionel. I'd have thought you'd be on 30hr+ weeks in base season? Most of that work under VT1/LT1, basically talking pace. Then down around 20-26hrs as intensity increases for race season. This is very much the trend in most elite endurance athletes.
80's montage = gold
Yeeeeaaahhh! Lovely edit👌
So much good content in this one.
Turn it up😎🙌
I love volume! I'm up to 18-20 hours for base work these days. Basically do one easy and one hard workout on each discipline during the week, then do long steady IM/endurance pace on the weekend bike/runs (5-7 hour days). I've not really had any trouble with injury or burnout. It really helps make the IM distance "easier."
Dark Mark is going to love this. 🤣 I miss the TRS guys.
Hahaha! Love the 80’s clip! 🤣🤣🤣
Thanks for uploading videos. I'm really enjoying them!!
Talbot really killing it with the jokes 🤣
So inspiring!!! Thank you very much!!!!
Excellent topic. I appreciate the honesty and tips!
Your a big inspiration. Thanks for all your videos.
Lionel should flex. Put the fear in the competition
G Endurance bottle and using Scratch. Got it.
I've started to think of this upcoming season the way Shooter McGavin thought about Happy Gilmore when he learned how to putt, it's just now the saying goes "Lionel learned how to train...uh ohhhhhhhhhhh".
Would be great to learn more about Lionel’s nutrition every day. Seeing a 4K calorie workout and general volume
Nice Joe Skipper posts a Double Threshold Day, Lionel Calls and Raises to Triple. Will Sam Long call that and raise to Quadruple we'll see...
Amazing vlog! Congrats for the journey! 😎
Hey Lionel! Don't let em get in your head! So what if your doing an Ironman every day. If that works for you then go for it brotha! Your a dam Viking! BA Triathlete. I've never seen anyone who works harder in the sport. Inspiration for all of us age groupers!
115 HR at 300 watts! Mind blowing
For him that like almost s3
Lionel gonna figure all this out and get wildly keyed in then DOMINATE for like 3-4 seasons
just my prediction
Another great video! I’d really be interested in hearing what type of strength, core, flexibility type of work or program coach Mikal has you doing. I have been hearing a lot lately from other athletes (even Mark Allen on his channel) about the benefits of strength work, especially for a hilly course like Saint George.
Lionel is --Pre Fontaine and rocky all rolled into one!
Enjoyed that! Lionel what cereal did you have…?🧐
still a nice pucking bucket next to the trainer, he works thats for sure.
Sidenote: God i wish i looked as good as Lionel.
Great video!
Love a big vol day, nothing like it.. though I don't think I ever got off a 3.5 hr ride at 300w and thought meh 🤣
Which hydration belt are you using? Love that it holds larger bottles
Winning is important, get a better doctor bro, those guys that beat you just have better doctors, you deserve one too.
80's💥🕺
Lionel Sanders training and 80s hair style have in common? 🤘🧑🏻🎤🎸😆
Superbe attaque talon
nice looking forward to OC
Love ya Lionel 🔥 the Lion 🦁
I love Lionel!
I wouldn't be surprised it if doesn't go well first race after this but I think over time it'll pay off
Classic 80s flashback 😂
The best ❤️❤️❤️
Love the physics reference in the thumbnail of the video.
As you are doing more volume you are more dense so you can curve the space-time.
Lionel sanders is almost dense as a black hole.
Einstein is between us
Lionel how did u deal with anterior knee cap pain????? i need help!
Strength training routine? How often do you incorporate strength?
I'd love to see a video about strength training next!
I second this. Would love to know what top level guys do to maintain some lean muscle mass.
Feel the water
has lionel ever talked about his running form? if so where?
Hi Lionel, what’s a typical week look like for you right now with the increased volume
Nice Music in final minute , what is it ? thanks a lot for great motivation;
What kind of waterproof headphones 🎧 are those??
Your front tire is mounted in the wrong direction 😱
A question for all of you followers, would you recommend a spin bike which is/or make it compatible to Zwift to get into cycling? I've basically never cycled for training, a few sessions on spin bikes here and there, but now I'm started to get interested, seems like fun to race on zwift. My main sports are XC-skiing and running so I'm pretty fit. However, at the time, cycling would only be maybe 1-2 sessions/week. Is a spin bike good enough to get started?
Train on the bike you race on... So buy a used tri bike or road bike, get a smart trainer, put the two together and train on Zwift. A spin bike is not going to be set up the same as your race day bike and thus inferior...
@@derkong7114 I'm not planning on racing IRL nor do a triathlon, yet. Just seeking some variation to my training, Zwift seems like fun. I also live in a place where it is almost impossible to bike any good, really bad and somewhat dangerous roads.
What's next? A BOWL OF GOLD MEDALS FOR LIONEL SANDERS!!! 🥇
Can we have a gear update 🤷♂️
Who am I to say... but I think the biggest obstacle for Lionel massive success is the lack of feeling for a technique whether it's about running or swimming (in cycling there is no need for much of a technique...). For instance in the run, seems to be using way more effort than others to propel forward since he is landing completely vertical to the ground. One would naturally think that one's body adapts over time to get more efficient in moving for a particular movement but with him seems not be the case.
Nick Diaz is a prime example of volume if u know what I
Mean
What’s the final song in the video ?
Scratch labs, Gatorade sucks.. finally let's see what ya use... 😘😘
Bruh this guy could have just asked how to train for Ironman's but decided to find out the hard way 😭
What's that last song? Shit slaps
Ooyy “Top Funnel”
@@cbuss0374 mate you've made my Sunday x
Hahaha Ben Hobbs and dark Mark just came in their pants with that one
I think this is going to be the year Lionel beats Jan 😳. Ya I said it! Shoot me
Lionel looks like you have lost a lot of weight! Is that targeted?
Maybe he forgot to eat more when he increased his volume?
Anyone know what belts they’re using for water
Anyone know the hydration belts their rocking?
Lionel come on wipe your bike from time to time 😂
This video brought to you by TRIX. TRIX are for TRIATHLETES!
Am I mistaken but I am quite sure Lionel killed a box TRIX that morning....?!
Yo what zwift map was he racing on
Alpe de Zwift
too much volume clip made me lol
Anyone else on this cycle? Training, EATING repeat.
don't under estimate volume...i've become faster going slower. you can't just depend on low intensity work and high volume, but it goes a LOOONG way.
More videos
You can’t have both massive volume and massive intensity. If intensity was truly massive then, you would be so tired that massive volume would not be possible.