Kona Vlog 4 || Double Threshold Day

Today was no joke. Between the brutal Kona wind and relentless heat, Lionel had his toughest training day yet. We’re out here trying to dial in every last detail, but days like this remind you that Kona can throw everything at you. From tough intervals on the bike to battling the elements on the run, it's all about staying focused and making the right adjustments.
Come along as we fight through the chaos that only Kona can deliver. This journey is only getting more intense as we count down to race day!
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Video by Talbot Cox
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[@kristian.blummenfelt]

7:48 there is no such thing as “too hard” 😂

[@cvv800]

The prophet has spoken

[@williamward7801]

That's what she said......

[@tayllor2]

Talbot's been watching this guy overcook himself for like 7 years so good thing he listened to him haha

[@BigStevo1]

Facts! 😂

[@Pothi90]

"We can ask Jan" - got me off guard with this one 🤣

[@spruth6410]

That was excellent improv by Cox. Bravo

[@shawntwing3602]

We can ask Jan then pans to the goat. Pure gold Talbot! 😂

[@nimbra2]

This is better than a Christmas advent calendar

[@vyleart4488]

100 percent agreement

[@MaDiViL696]

"you gotta train where you are, you can't train where you want to be". Words to live by.

[@michellewynveen4584]

Yep

[@louisjs544]

Honestly he has his future after pro racing all sorted out, dealing vaguely inspiring quotes to sport normiez

[@TheLiberatedMonkey]

Talbot using ALL his sly energy to nudge Lionel in the right direction, lol!

[@Finn-d9p5w]

the 1:18 mark - Lionel had genuine laughter. That's good to see considering how hard he is on himself

[@daveogilbee]

Lionel, best of luck to you! Appreciate the peek into your family life as well; I think they're your biggest cheerleaders. Hope you are getting some good time with them as well!

[@davidlongmuir8554]

Less is more in the heat Lionel. Well done Talbot for holding you back.

[@andrewnguyen2154]

So many funny bits today with the Jan and Gotus jokes!

[@seanmaher3018]

Took a lot for lionel to trust Talbot in that moment with the urge to go more so strong. Respect to them both

[@deltafox1]

I am loving your vlogs for Kona, it keeps me entertained while training for my first half marathon. You're giving me hope man

[@christophermartin9084]

love this series. he seems much more calm and at peace with the fam. you all are a great team.

[@joemoya9743]

A fabulous series. Best insight about training I have ever seen.

[@eitanshushu]

"let me ask jan" 😂 🐐

[@julienarrijs]

I just want to thank you Lionel, somehow you Always manage to help me to get out of a rut and it has been going on for quiet a while ! Have a great day. Peace. Julien

[@thru_and_thru]

Been following Lionel since about 2017 and don't think I have ever seen him look this lean.

[@MR-wh5wp]

True, his collarbone is poking out in places it shouldnt 😂

[@thru_and_thru]

@@MR-wh5wp Lionel is usually pretty muscular for an endurance athlete. He definitely seems like he has cut weight which I assume was completely intentional. He might be taking a page from the book of Tadje Pogačar in his prep for Kona.

[@AntonKomarov]

I love Talbots coaching 😈 let’s cool down

[@dominikissler9731]

Once in a while i feel it is great to completely let go for 2 days or so, i mean totally let go of everything. Going back into training afterwards is tough, but after a day or so i feel super strong. Stimulus happens in the training, but the gains come in the recovery. Work hard play hard:-)

[@andreguarischi6537]

U're already trained !!! rest more and be 1st IM Kona 2024 !! :)

[@onepunchbud1472]

A professional athlete like you can give these tips, you know exactly what's needed in the last 2 1/2 weeks of race prep and how tapering works 😉

[@Jaco8328]

no one does triathlon vlogs better than you guys. Cheers all !!

[@vijayrs6606]

I see your Kona Vlog first thing in the morning. It is a great way to start the day. You are the best champ.

[@denisrafailov6056]

Hey Lionel! Love the way you are always transparent with your feelings, training, knowledge and anything else. I remember previously you mention you don't watch your videos but now we can see you watch everysingle one. Is it so you can try to look from a side and analyze if what you do still makes sense? Just curious to know what changed. NO LIMITS, on how many things we could improve!

[@DanielCastro-nw7bj]

This videos give me so much joy and desire to train! From Australia with love!

[@carloshurtado6130]

I suffered with this one! I found myself saying “don’t do it man! Don’t do it!” to my phone 😓.. being Lionel’s fan is a tough job! 🥵

[@williamward7801]

Great as always Sanders and Cox tribes!

[@bboba123]

The G.O.A.T Jan 😂😂😂😂 I can’t. This is 🔥

[@andrew3491]

Lionel as a guest on ProTri news would take that media outlet to the next level.

[@Chris_Pucci]

These are definitely making my lunch break a little more fun each day. Keep 'em coming and good luck on race day.

[@jamesmartin9571]

Every day is good day with Lionel’s Kona Vlogs

[@scottykicker27]

Erin’s sigh at the end is the most relatable part of the video haha

[@KerenWang]

It's Christmas in October. thank you Talbot

[@do3304]

Thanks for making this vlog, best triathlon content on KZbin!🎉

[@richardjewitt8202]

These videos are the best…love ‘em. Go Team Sanders!

[@Arr-runz]

BEEN WATIN FOR THIS ALL DAY

[@raulcoll]

Can't wait to see the full equipment, best luck in koma!

[@Nicky.Stiles]

Loving these. Cheering for a LS win in a couple weeks.

[@Amanda_K_001]

Pro Tri news comment for the win

[@fabianthaesler1317]

What a vlog schedule! Thanks for shooting and sharing! And - all the best in the swim battle :-) !

[@DustinShinholser]

“Hey Jan…” might have been your best KZbin moment yet Talbot. 🥜

[@simonnalder4394]

The GOAT is always present 😂

[@marvinkamei7007]

watching my favs, pos training, Eating and having Fun times.

[@MrTraveller.]

Living these daily LS Kona Vlogs. Thx guys 🇹🇼

[@RussellHolland69]

PTN will never recover from this.

[@onepunchbud1472]

Rightfully so 😂

[@gtkona1608]

Lionell, Talbot. Ask around about 69 beach. Absolutely beyond belief and only a mile or so from Maui Lani. Shade right up to the beach and great swimming.

[@99cya]

can we agree on that lionel is an overthinker? 🙂

[@dustynbutler4375]

...and an underprocessor.

[@99cya]

@@dustynbutler4375 meaning?

[@djcharlou100]

He has no idea what he is doing. Improvise the session like that

[@BruceGeffen]

You're AWESOME! Training day stud, race day dud... Way to be smart!

[@evelyneouellet1631]

Absolutely love this vlog! Team Sanders happy in Hawaii

[@ADuckOnQuack97]

Take a shot every time Lionel says “you know what I mean” during the run set

[@kaidenlieto3833]

Psshhhh “kaiden will do 9” don’t worry Lionel you can swim on my feet for all 10

[@dypekk]

"We can ask Jan" made my day =D

[@MrDarunner1621]

Is he no longer working with Jan? Did I miss their break up?

[@scottparrey7851]

Forget about KB and GI, don’t let them into your head. Frodo highlighted how KB plays mind games by turning the mind game back on KB. What was the outcome? Frodo smashed KB and won the T100 race convincingly.

[@onepunchbud1472]

I wonder if KB is still so confident, after the Olympics and the Tour de France deasater, after no team wanted him. He didn't do too hot in the world cup races as well. Could cause some serious cracks in his mental state. He is still very strong but would not say he is the clear favourite with the results in 24

[@5rocco5]

@@onepunchbud1472 He had offers

[@Elysium804]

Too late bro can't go one video without saying his name lol

[@robertnastasi8643]

Listen to Talbot!

[@roberttaylorcomedy]

That's why the guys who have won Kona have coaches. So you don't start guessing and second guessing your training. The coach gives you the workout and you stick to it.

[@Gws525]

It’s fucking painful to watch. Him and Skipper - the two guys who for some reason think they don’t need one, are the two that need it the most. Like it’s flat out delusional how they can both consistently underperform on the biggest days and yet blame everything but their training.

[@jamesmichaeld_]

loving this series!

[@fredrikjosefsson7679]

Heat training have similar effects as altitude training, so good adaptation will come from this

[@gtkona1608]

There are now studies confirming what you say. However, the heat training sessions are far below the effort LS is doing. And they require measuring core temp, increase about 1C or 1.8F although one coach recommends about 101F top end. . eg: Heat train for 60 min or so at about 60% FTP. And a limited number of sessions are required. 10-16 sessions in 2-6 weeks.

[@fredrikjosefsson7679]

@@gtkona1608 yeah, would be interesting to see the core temp increase from one of Lionel’s sessions. Is it blood plasma volume increase, if I’m not mistaken, that are the gains?

[@gtkona1608]

@@fredrikjosefsson7679 What I heard one coach say was that plasma volume increases and dilutes the concentration of red blood cells to the point that the kidneys sense the apparent decrease in hematocrit and secrete EPO.

[@tristinvanderlind5995]

love this stuff guys

[@BigStevo1]

Talbot eat your greens 🥬 man!

[@KirstenBrattiLewis]

Erin's plate was definitely the best 😉

[@gtkona1608]

LT 1 basically is zone 1 or mostly fat burning. LT2 should mean MLSS, maximum lactate steady state and generally is much higher than the mid 2's LS is measuring, maybe around 4mmol. The fact that he is actively trying to not overtrain speaks volumes.

[@mauiswift6391]

Awww Levi is a doll

[@ignaciomendeznunez]

I know what you mean

[@3853981]

I was very VERY excited to see a different Sanders for this -possible- last Kona run. But After this Vlog I’m afraid we are seeing the old Sanders with a “new” vibe 😔. I wish and hope to be completely wrong but I feel re-watching previous “I know everything “ videos. I will still cheering for your best performance tho!

[@kylebresnahan8085]

Coach Chad is the best in the business

[@rift123]

Seen athletes cool their core temp with ice gloves too! They seem to work well

[@usernamenahimilraha]

I was waiting for Leo to make some jokes on that Goatis vid... finally....

[@jayarizona6464]

Jan the 🐐!😂😂😂

[@lolderbone]

The typical kids plate: Pasta without any sauce, maybe even 1 or 2 noodles completely uncooked, banana and strawberries cut into pieces. And hes probably burning more calories (relative to body weight) than Lionel from just running around and playing all day :D.

[@marcelezo]

FRODO! FRODO!!! 😂😂😂

[@maxantonio6320]

💪 Lionel what sunglasses have you been wearing I like those

[@mercerboy]

Jan has big balls!

[@vozzen]

Maybe I am stupid but I would run in the hottest conditions so I am well adapted for race day

[@nimbra2]

You can heat acclimate without running but the only way to run fast is to run fast. And you dont want to race in your training bc u wont absorb it and risk injury

[@davelatourette9604]

Also the greatest way to torch yourself and get no quality from your training.

[@trulswagener665]

Blu, Sanders, Gustav on the podium🎉

[@gonwalkabout03]

No Laidlow?

[@swimgood3873]

8x2km perfect cool down was a good call

[@mjc6348]

U the best Lionel

[@leighthomas8576]

The GOAT 🐐 😂

[@Katekilkenny]

Pretty good vlog, do you know what I mean? 😂

[@TheDomLouis]

8:50 So what is the psychological barrier stopping you from having a coach?!?! Your best IM Kona was with a coach and somehow that doesn't count for anything in your plans, so it seems. Lionel "Epiphany" Sanders strikes again. Or is it just part and parcel of being afraid of real success, which might lead to self sabotage??

[@joncolwill547]

Loving the Vlogs, where can i get one of the LS bucket hats? Also you should defo publish the 'Lionel Sanders' book of Mantra's.

[@DatLam-y4r]

Let’s ask Jan! 😂😂😂

[@lulka117]

We need a new shirt with "Do you know what I mean?" on it.

[@ba77leman]

Here for the soundtrack

[@alexanderbooth7779]

Has Lionel tried like eating ice before hot runs etc? Something Filipino gana did before he set the 1 hour bike record, they have a KZbin video about it you should watch 👍🏼 would love to see Lionel as world champ

[@afonsoguilhon8012]

Nice work … Will you release the data from the Core temp? Is it really helps the preparation?

[@julien7705]

why do you not have a coach Lionel?

[@NotJustMusic]

cool down !!

[@billtill1603]

stress though... you know... stress... NO. Rest.

[@End_Illegal_Apartheid_israhell]

According to this channel Blu is the GOAT. You talk about Norway all video long, every video. On your knees with Norway knee pads. No mention of Jan's workouts. But let us know when Jan does a 7:27 IM 2 weeks after the Olympics with no tt position training. Jan could never cross over all distances in a season. He never took down MA in the GOAT conversation. And no where near KB. Lionel.... run on the center line. That is a country club road with no traffic. An occasional UPS truck and a golf cart. No probs. Don't risk it. Save your legs and stop that off camber bs. Your impact running off camber is no bueno dude. Off camber damage is magnified at higher pace. Easy run, ok. Not hard running. KB 20k at 5:00 on short rest at 7,000 ft. That is nutty.

[@Clay-k5j]

My best advice - 1) make sure you’re eating enough & carb/salt loading (pizza, Mr. Noodles) prior to the race. Normal to get attached to the look of peak fitness but a little extra water/carb/fat will pay dividends over the course of the IMWC. 2) Salt, salt, salt + carbs & water will give you the energy and synapse performance you need to keep cool & your muscles performing for 7 hours 50 min. Let’s get Top 3, LS.

[@Free12-67]

Im pretty sure Lionel knows what he is doing 😂 LS for the win , #1 spot

[@Gws525]

Pretty sure he doesn’t give a fuck about your advice

[@nimbra2]

Wait, so eat food?

[@nimbra2]

Or food and water?

[@michaelr.8402]

🔥

[@cristianrecabarren5891]

Hey, what if you train early in the morning,? Maybe the temperate won be so different but at least the sun wont be a factor

[@johncoleman8555]

it's ok to feel good at end of session

[@ironman140.6]

Hey Lionel, how do you to back off during the race on the bike and run. Curious! thanks

[@Colinsworth115]

Just curious why there is no Golf day on the schedule?

[@krynicalg3825]

How is bros ears not a beef tender by now

[@abbekraus0101]

We can ask Jan 😂😂😂😂😂

[@patrickchalmers4780]

Im sorry, I don't usually comment. Does anyone else feel like he's doing too much?

[@AnthonySluissi]

Looks fine to me, he is not pushing his cardiac stress too much, plus we are biased by the vlog which only focus on his training moments of the days. Feels like a non-stop sequence of hard moments... Sweat, heat, lactate tests are making it super dramatic aswell ahah But the fact that he doesn't have a coach is wild. But Ironman's are the most dedicated folks ever for sure !!!

[@tangarz5357]

Pro Tri News put a copy right claim on TriathlonDan because Dan defended himself after they accused him of buying views on a instagram video because it went the smallest amount of “Viral” as it got a couple hundred thousand views.

[@Fabio-Correr-eh-Viver]

Where can I buy that green tank top "no limits" shirt that Lionel uses to run?