Lessons Learned From 2023

I am more hungry than ever before for the 2024 Season.
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Video by Talbot Cox
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[@KenDeBoer82]

Leonel, please set a reminder EVERY MONTH, and rewatch this video. Stay the course for the year. Here is a good year, let's get after it!

[@aspoonfullofadventure3049]

I Tottally agree with you. Lionel has so many profound realisations…. Then promptly ignores them. I just can’t work it out. Says he realises how important nutrition is, eats junk. Says he now realised how important hydration is, rides through the water station without grabbing a drink. Realises how important recovery is…… then races back to back to back with hard training. Iv been yelling at Lionel for years through my phone. I think he’s a legend but I just want to shake him a say “listen to yourself”!!!

[@paule7840]

​@@aspoonfullofadventure3049 Yep, it's really frustrating to hear him say he's learning the same lessons over and over and over again........

[@shavas100]

@@aspoonfullofadventure3049 I have the exact same frustrations watching this process repeat over and over!

[@steffen7586]

I am coaching myself. I need a coach. I am coaching myself... never ending story

[@dbo4506]

You’re so cool bro 🤡

[@tbone-ip5fi]

This is maybe the 20th time Lionel has made a video like this.

[@aronszabo8567]

With all the respect to Lionel, the biggest lesson from 2023 is clear he needs a world class coach. That's what Jan always had and he was following the instructions of Dan Lorang. That's why he never would have done back to back races and all the other silly mistakes. I hope Lionel will have a great 2024 🤞

[@dbo4506]

Kristian has a coach. Arguably one of the best coaches even. He races back to back to back. So your take makes no sense. Not everyone can be frodeno. Coach or not.

[@guillermomorbelli2005]

Just ask Frodeno to coach you!

[@NorthernEnduranceDad]

This comment wins the day!!

[@hagakuru]

For some reason Lionel just does not do well with coaching - he's tried but it has always fallen through. If he finally does ever vibe with a coach he would podium often.

[@chanzhao3379]

Dude needs a job anyway. Lol

[@NorthernEnduranceDad]

I would just love to see Jan work with Lionel….

[@billymans2259]

Agreed fully. Go all out. 2 years. Then retire, and start coaching.

[@NationalParksArtist]

If I were an athlete looking for coaching, I'd want to know what a coach's philosophy was before I chose him or her to be my coach. If I were considering Lionel, I'd see a philosophy that changes dramatically every year or so. I think if Lionel is serious about coaching, he needs to define what his philosophy is and prove that he can stick to it for at least a couple of years. I think that's what I'm hearing in this video, but then again I feel like it's what I've heard before. I'd really love to see it work out.

[@nelson.nabais]

You have to love this man, not afraid off talking about reinventing himself over and over again. The best ever, just hope you get the W's multiple times this year

[@shavas100]

Lionel, you're an amazing athlete, and the only reason I watch this sport. However, as you know you're your own worst enemy. You always identify all your mistakes and come uo with the soltions. Your a ability to analyze your metrics and data is incredible. But you keep making costly rookie mistakes with almost all aspects of your training, races and nutrition which is significantly holding you back. You literally need someone to hold you back and keep you accountable to what you know you need to do. Like resting, tapering, getting enough prtoein and calories and not thinkng you're superman that has some magical ability to supercompensate on one day of rest. Keep going, I believe the best in you is yet to come and you are truly insiring! ❤❤❤

[@aspoonfullofadventure3049]

200% agree!!

[@nluisa]

Many athletes don't need a coach to make them train harder, but to tell them when to back off. When Brett Sutton considered training Chrissie Wellington after a 'test week' he said he would coach her, but that would also mean 'chopping her head off'. That meant he would tell her what to do (including resting and doing easy training sessions), and she would simply execute and trust the process. She mentions taking it easy, do nothing to recover between sessions and giving up control was the hardest thing of it all. She was one to go 100% at everything all of the time. It is very difficult to read the label whilst inside the jar, especially when there is so much to read. Elite sport has become a multidisciplinary job at the elite level, so no wonder most athletes 'employ' more than just a coach.

[@shavas100]

@nluisa I seem to remember that when LS had coaches before (maybe just one) that there would be some disagreements over the training and eventually LS would dump them to train himself without any pushback. I'm not sure if anything will change with him deciding to 'coach' himself for 2024 as that's what he's already been doing the last number of years. Will be interesting to see if he can control himself better or if he will just throw his nuts on the chopping block early in the season as he gets caught up in the fever of competition and training. I've seen so many of his videos where he trains harder than last time when he's supposed to be tapering and absolutely can't but help but leave his best performance in his training sessions. Hold yourself LS, we're all rooting hard for you!!! Also, I think with his body type he should put some extra weight and even fat on which would definitely help with the swimming. Going into these races and training super ripped with 6% body fat is not healthy or good for peak performance. Will also decrease testosterone and recovery. So fatten up a little too Lionnel from the peanut gallery! 🥜

[@dbo4506]

It’s crazy to me that you think your opinion matters so much that it’s worth typing it out 😂 like who are you pal.? What’s your qualifications.? Qualified KZbin commenter.?

[@shavas100]

@@dbo4506 Anything you disagree with or just your opinion that I shouldn't have an opinion in a comments thread? lol. These are all things LS had commented on numerous times in the past.

[@nathanmaughan2974]

You are a class act and your best years are ahead of you. My little kids still comment on how you took time to chat with them and take a pic with them right after taking second at St. George. Really appreciate you sharing the journey.

[@ProjectJake]

The opinion nobody asked for… When I started watching Lionel 4-5 years ago he had this attitude that he would win or leave everything on the table trying to but he never went into a race talking like a guy who didn’t give himself a shot at winning. The past 18 months this attitude completely shifted and the language I’ve heard many times across this stretch leading into races was almost like he was going just to be a part of it… could be completely wrong here but it lines up to when he spent a lot of time with the Norwegian lads and I wonder what damage all the mind games had on confidence. I hope Lionel finds his swagger again in 2024 as to honestly has always been my favourite aspect of watching him over the years 🤙🏼 Never caring who is on the start line and going into it knowing that if someone else wants to beat him they’re going to have to dig so deep to do it!!

[@jakubrosinski135]

Just imagine Jan coatch Lionel for the wins like Apollo Creed Rocky Balboa ❤

[@parkerpowell1602]

That old treadmill clip🤣🤣🤣

[@trevorfoley7236]

Love you bro. Looking forward to this season.

[@fluid2heal]

We’re all rooting for you, and would enjoy nothing more than to see a peak performance in 2024!

[@miguelpfeffermann]

Imo, self-coaching is miles harder. Let me explain: As an athlete, you are personally invested in the result of every single workout you do, which makes you lose track of the big picture. That’s where a coach keeps you on the right path. I think Lionel should at least work together with a proven top-level coach who follows a scientific approach, to discuss the training he is doing (keep in mind literally everyone at the top is being scientifically coached). It’s always helpful learning from others and time is running out, so reducing the likelihood of missteps would be a good way to start. A few good addresses to start would be: Dan Lorang (coach of Frodeno and Haug) Björn Geesmann (coach of Lange and Matthews) Whatever he does, I wish him the best!!

[@antflynn7]

Kipchoge races about twice a year. He stayed fresh and improved late in his career. If you’re not stuck for cash just target 3-4 races max and hit them fresh and recover properly after. Chances are still only 2 might go well on the day but they could be absolute peak performances

[@slimpickens8589]

The night is darkest before the dawn, I love a good comeback story, Let's GOOOO Lionel!!!

[@proximityroars5149]

Great video. I believe you can perform better than ever next season. I’m looking forward to seeing you train smarter this season

[@shavas100]

We're not asking for much LS, just as everyone is saying train smart and the rest will take care of itself.

[@AdventureMoore]

It's hard to do this sport for so long and build through - but also so important to listen to your body through different phases and ebbs and flows. Recovery is important and you've learned a ton you can build that right for success!

[@thru_and_thru]

Always rooting for you Lionel!! ✊

[@geraldinelupini2255]

Good luck, hon, relish in your recoveries, building blocks, nutrition & races...respect your body only one you have. Your passion is so infectious. Way to go! Take care!

[@nostoneunturned6291]

Recovery is when life gets quiet. Recovery is when the mind has the most noise. I often struggle with recovery because I am not comfortable with being still. I always have to keep chasing something, as if I’m trying to use training to keep things I don’t necessarily wanna come face to face with at bay. I hope this year you’re able to recover, and not fear the recovery. I don’t see a lot of macro or meso cycles in your training which definitely doesn’t even have any strategic recovery built into your plan. We love you because you have that burn the freakin world down drive and fight. It motivates me every time I watch you, but, it can also be the very thing as you get older you might have to come to terms is your weak link. Rest up brother.

[@jessiequinlan1036]

Love you Lionell. Please get a coach, we all want to see you win 🏆 ❤

[@mikew6840]

Oh Lionel you speak so much sense… just implement!! 📈

[@Clauds43]

Coach LS is the person to look on what not to look for on how to be a pro triathlete.

[@dbo4506]

Yeh true…. Winning bucket loads of events and two time 2nd at Ironman world championships… sounds terrible.

[@katherinedickerson2408]

When you have this much experience behind you going the self coach way is favorable bc no coach will know how you work as well as you do. That said, divorcing from your ego is the ongoing challenge, isn't it!

[@okday72]

At the end of every season we get to hear the logical Lionel speak. He speaks of all the lessons learned from everything done wrong. Then training starts and the illogical training addict takes hold. Rinse and repeat. Will he listen to himself or loose control again. Let's hope he puts all the lessons and experience together for some podiums!

[@danield10]

After following him for some time, i would hope for the second (coach, listen...) but i would bet my money on rinse and repeat. Willing to see and hopefully he steps-up from last year.

[@drjones31]

Some of your best videos - keep on going like that!

[@mindsetfitrosswoods5191]

2024 the year of the Lion . Everything you know and have learned comes together 🤟🏻

[@alwayslearning4]

I know there is a lot of greatness left in there and we can't wait to see it! Train smart! LFG!

[@aldude9511]

Absolutely a motivating video, Lionel! I feel similar about my upcoming season. Recovery has been a weak point for me as well, so I can't wait to see what your coaching can do for an athlete. I would love to hear what you are doing about sleep, how you track it, what you do to get a good night's rest, etc.

[@caseyadamswithaspenprofitn298]

Follow the dream of Kona. The money will follow. No need to relearn any more lessons, you know them all at this point

[@joemalone1836]

Some boy. 2024 LFG!

[@trplpltr8804]

Yessssss go for it!!!! Eye of the tiger (sound) yeah.. greetings and happy new year from Germany

[@fabswimbikerun]

Jan have one of the best and maybe the best triathlon coach, this is one of the reason is able to peak at the right time I think!

[@francisaldousdionisio4742]

"Building up myself". Finally you've realized this and I hope it would stick.

[@JackTriathlon]

Excited to follow along Lionel keep smashing it and inspiring the masses!

[@fabianthaesler1317]

A happy new year! And all the best for the upcoming season. NOT much do or DIE - but do and TRY... to really stick to the new plan! Thanks for sharing! :-).

[@maxidlab]

We're all still here with you man. The only way forward to a peak performance is to live by your 2023 epiphanies. Just do it!

[@willjoc]

this sounds good Lionel, hoping it works out for you, good luck in 2024!

[@federicomurero]

Well Lionel, maybe you should pay a coach. As an athlete I can confirm it is the right choice as another person has another point of view and gives you valuable information that you are underestimating

[@bojantrivic6852]

Looking back the ironman race that Jan organized in Germany for you LIonel and him only was an event that was so cool and amazing it also showed the how open was he to unusual custom ideas....both of you are cool. Keep pushing smart

[@paolonedf]

Let Frodo coach you!!! We love you Lionel

[@marksandford2311]

I really hope this is your year Lionel! Big reason why I got passionate about middle distance triathlon is your videos and passion for the game. Think everyone was disappointed to not see what could of happened when you were DQ'd. Learnt the lessons, if you acknowledge the importance and push recovery, discipline the nutrition, train smart, pick 4 races 70.3 worlds, a couple pto's and another 70.3, and a bit of luck. Believe you can get the world title like we all want you too. Keep going Lionel!

[@troycollett8540]

He was on for a great result too

[@haraldk.2551]

Good luck with that! I would consult a good sports psychologist to be on the safe side. Not because of the motivation, to be able to torture yourself better. No one can probably do that better than you. The problem seems to be more about putting your feet up for a few days or weeks. I think that's much more difficult for you than 5 hours of hardcore training a day for weeks and months. So I would get support to recognize and stop the mental processes, that are causing you to deny yourself regeneration. I would love to see you at your absolute best. I believe that you are still capable of absolutely fantastic performances that hardly anyone expects. Be smart about it. Wiser than in the past. Good luck!

[@ketosis6377]

Here's why you need to stop self-coaching! You are endangering yourself! Take the leap! Hint: 2017 IMWC Kona!

[@jonathanmaguire1198]

I have to say you are consistent.

[@spiroyouakim690]

You are an inspiration. You can and will do it!

[@cotejnfrs]

Happy Year to the big LS Family! Got my LS activewear, luving it! Have fun being focused and Hungry

[@ironman140.6]

Lionel, there is no other triathlete like you. I don't think you expected to be a pro tuber when you first set out. But maybe you look to Jan to train you. You could benefit. He knows what it takes to extend a career. May 2024 be your best as I am afraid it is not we "all your fans" will feel let down. No pressure bud.

[@pamelabatungbacal3512]

This was a great video. Love your enthusiasm. Best wishes for a GREAT year!

[@mitchatkins7402]

I get motivated when I listen to you, bro

[@dedicatedcyclist9936]

You got this Lionel. Do what you gotta do #staydedicated

[@spervelo]

I hope you have a peak performance this year! 1 min down from the front, 365w on the bike and a 1:08 🙌🏼

[@Thomas-qy4dm]

it is so hard as an athlete to know what to do but then actually doing it. hope to see you proper peaking for a couple full IM races!

[@MikeFroom]

always inspiring thanks Mr Sanders

[@craigmiskin7293]

Success leaves clues!!!

[@andrew3491]

Let's Go! Love the journey.

[@myateem]

I believe that if you hire a coach, you should wait for results. And this takes years, and can't be judged in a year, or few months like what sam long did with dan if I am not mistaken.

[@lachlanclark3074]

Great vid once again and actually sounds like a good plan!! Let's go for 2024!!

[@graffix11us]

Great philosophy! Push through only works for so long. Gotta go back and rebuild so you can blast off. Good luck in 2024, sounds like you've got all the rest covered.

[@michaelr.8402]

recovery is 🔑 - happy 2024 @ll

[@syctris8742]

Amazing to watch as always, you need a solid coach and to get out of your own way :) Looking forward immensely to Lionel 2024.

[@zepols86]

Happy New Year, LS, I hope you the best this race year

[@chetgreene6165]

I loved this video.

[@_J.F_]

Cannot wait to see a Lionel Sanders going into a season of planned training and not least planned races. No effing about with the ego business but going like a hungry predator for those select races that can fit into the training/racing schedule of a 36 year old athlete at the very top of the game. Should be epic! Happy New Year.

[@eitanshushu]

oh lionel lionel, if you only listened to your self.

[@user-ph9cc7fw7c]

Yessir!!! Timing is great!

[@Observer_all]

Great video from a great athlete. Don't compare too much with Jan, he is a (the) complete athlete and usually leads the swim, this will always limit your tactical options in the race. Your advantage in power (best engine) should result in great bike performance then you can make the race based on a run decision. Maybe focus on just a few races next year is another point. Good luck for the future, we love you Lionel.

[@nurseboogy]

you can do that no recovery and race again like five or less days later with sprint distance! I did that for the first time this year for my first sprints this year and podium'd both times lol. So fun!!

[@pamelakinga840]

You’re so wise Lionel! But now you need to harness the wisdom from Frodeno - patience! Weaponize patience and I’m ecstatic for your primed performances in 2024!!!!

[@bonn1771]

Love your honesty.

[@Niggoification]

Lionel basically needs to be forced to rewatch this video every week so he doesn't reinvent himself another 3 times this year

[@thekeenester]

What I hear is: the fire is burning as hot as if he's in his 20s. The passion is all there if not stronger. BUT, Lionel needs someone to help bottle it and channel it for him so he performs when it matters. Imagine Jan holding Lionel accountable...

[@nightsfalling]

Happy New Year! LS You are a great athlete and I also believe you have great performances in you. However, I agree with other comments here; don’t couch yourself. Maybe use Jan’s coach, LCB had him and she won Kona this year. He also coaches Anne Haug and she has also won Kona. There I said my two cents.

[@susanphillips6777]

Classy. Love this man!

[@bastiencarel421]

Lionel or the definition of insanity. Wishing you the best in 2024 .

[@retrospectologyrunner]

Let's do this coach!

[@antoniodicianni3080]

12:12 the Canadian side of Lionel popped out a little

[@matthewlawson-boothby5658]

You are a champ and I really believe that the self reflection you're doing is amazing. I think the recognition of "I'm not 26 anymore" is perfect. Jan was selective and seemed to know that his body needed to recover. I think you're seeing that same thing. The animal inside of you says BS you are gonna kill it. And what Ive heard from this video and other is that, well let's sit back and rethink. Reality sets in when we are faced with the uncertainty of the future. Lionel, you're an incredible athlete, husband and father (order not important here) and you can inspire people. Use that.

[@jamesnewport1227]

Looking forward mate

[@trbeyond]

No mention of swimming. Guess that is old content? Gotta love LS

[@TriathlonHampus]

The irony compared to 2021 Recap at 26 minutes 😆 However I do like it that you will self coach! You are a true inspiration!

[@KetzalSterling]

Your analysis is 100% correct. Your solution is 100% wrong. You need a world class coach. You need a brake. Not a carrot. You need someone you'll actually listen to. Someone to stop you under recovering. Without that person, the result will likely be same. I hope it isn't. You have to break the cycle. Make the only logical choice and give someone else oversight of your training calendar.

[@neilianparker6487]

Always motivating LS…..hope to see you at Ibiza

[@jjrne6]

You must know this but as a Coach I'm here to remind you. As we get Older our Endurance Increases. Sprint and power drops off as we age. You are now made for the long,going back to Full's is the right choice!Stay away from the small stuff and keep building for IMHI! Listen to me and U WILL WIN!!!!! Ask Crowie ,Allen,Scott,Jan they know.

[@againstdrivingdrunk614]

Nice, good insight on years of base so can train smarter... See you in phx one day maybe

[@KungFury_7337]

Very input focussed on the bike instead of focusing on output. He can bike 390watts, but still don’t go much faster. You should aim for absolut output speed at minimum input effort. Easier said than done, but Lionel has quite a blank sheet when it comes to aero testing. Wish him all the very best and I really do hope we see him have those 1-2 peak performances. Big fan of you Lionel! Let’s go

[@Ihjcjfcj]

12 minutes in - bro please for the rest of us age groupers (who also don't have the ability to take a freaking day off) take a day off!!!!! Thank you. And thanks for the inspiration per usual! -34 y/o addict raising 3 stud kids and crushing the trainer at 0530 on a Saturday. 🤙🤙🤙

[@stephaniecapecchi3593]

Lionel you are such a goofball - “what’s the logical thing to do? Race next week!” 😅

[@laszlokovacs9596]

all the best coach... 😊💪✌

[@Marco-ry6ve]

Lionel, I follow you since the beginning of your career, cheered for you on the track and find you sooo inspiring, Iam also doing 70.3 on rather ambitious AG level. It’s so nice to follow you because you are authentic and we amateurs can fully relate to you. Sadly, I think your time in the top notch field is up- sorry to say, I really hope you prove me wrong. Either way, you are the GOAT in the eyes of the crowd because you do things your way

[@donaldlamarche9886]

I like your new thinking Lionel. Aim for fewer races in 2024 and try to perform at your peak in those you attend. I have a question, in your open water swim training, are you practicing swimming at the feet of faster swimmers. If you get really good at this technique it might help you stay closer to the lead swimming groups. Best of luck in 2024. I'm rooting for you.

[@triswimcoach57]

Work smarter, not harder. The truth can set you free, but first, it will piss you off. Suppose you can systematically plan and execute a sensible, effective recovery program, stick to it, and not succumb to typical overtraining. In that case, you'll have a chance to capitalize on your incredible talents. BELIEVE!!!

[@seanvonlost]

Get it LS! I root for you.

[@CarloS-dc9zm]

peak Lionel in 2024. Lets go get it buddy!

[@solodad001]

Good luck!

[@danielkendall7131]

After 17 years competing at age 45 it took an injury to get me to slow down and when you can’t get any faster you retire from racing.

[@kamils6645]

Frodeno coaching Lionel would be like Apollo Creed and Rocky in Rocky 3

[@mfou6140]

Let's go ❤❤❤. give us more videos