Kona Vlog 11 || My Final Race Simulation Before the Big Day

Race sim day, and it was a bit of a grind. Lionel was up late for drug testing, so he rolled into the session a little tired, and the heart rate was higher than usual. But things got fun when he jumped in with the Norwegian boys for some of their workout-always a good time with those guys.
Mid-ride, Patrick Lange came through clutch, helping Lionel out when he hit a snag. Just another day out here in Kona with good vibes and good people.
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Video by Talbot Cox
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[@fitterfasterfifty]

Lionel is lucky to have a friend like you Talbot.

[@frankgallagher5786]

C'mon Lionel keep it together. Enough of this trying to keep up with the others. Taper well and smart. This is the moment. All hands on deck to find a way to sleep better.

[@oliverleibbrandt8067]

Bro don’t even try to tell a guy who’s been a pro for over a decade what he can and can’t do

[@KerenWang]

​@@oliverleibbrandt8067he can try. It's up to Lionel to filter what he wants and has to listen to.

[@gaojeda10]

Well, we get the same “after Kona” video every year… “I should’ve done this… should’ve done that…” so, I’m with that guy, he should listen to himself from the past and taper well ans smart 🙏🏻

[@TheDomLouis]

​@@oliverleibbrandt8067 you've obviously not followed Lionel since 2015 and don't know the pattern.

[@andrewmetcalfe9898]

Not sure what the point of that 10km run in the evening was, except to fill out a training log’ (ie. “I must run 20 miles a week out from race day”). It seems like everything Lionel has been talking about in Vlogs 1 to 10 simply went out the window today (although no damage done from training at too high an intensity earlier on, because taper starts tomorrow and it probably good that he made some slight mistakes with pacing today instead of next Saturday & there was probably only something like 1-2% too much intensity anyways). Hopefully he can calm the fuck down now.

[@waza3218]

Best to get all the flats done now, rest is your friend 🧡

[@octaviannegrea4593]

Amazing video! The best so far in the series! Genuine, real, Lionel‘s comments are gold, great job Talbot. I rewatched the scene where Lionel shouts out the window to Kristian and Gustav 10 times. Well done and thanks for putting this content out there

[@sambrown1779]

Yeah it's pretty awesome 👌✌️

[@FilthySilk]

Watching the growth of Lionel’s self awareness over the years is amazing

[@tayllor2]

Lionel riding that "train insane but undertrain" line reaaaaaaal tight right about now

[@josephsong8911]

❌ Train insane but undertrain ✅Train insane AND overtrain

[@gtkona1608]

Beginning with the drug test, then diminished sleep, one hour of sleep before midnight is like two after midnight, struggling with the first flat, then two more flats, the stressors coming one after another on a day deemed critical to the race reveal the depth to which Lionel is committed to having the performance that he knows that he has within him. It is critical to recognize that emotional stress is equivalent to physical stress.

[@willbilson7210]

Gustavs running form is so good

[@javierfungairinoi.9166]

You MUST SLEEP… do anything to sleep. Take whatever you need, relax, sleep, recover…. RECOVER week damn it

[@christoph_wattever]

Kienle didn't sleep well at all before Ironman WC 2014, wanted to go home already because he felt so over it.. He became world champion that year. Also.. Sleeping is not something that can be forced anyway. Trust in the body taking what it needs.

[@georgeelliott1045]

@@christoph_wattever don’t take any caffeine for a day for a start, you’ll get a headache but i guarantee sleeping won’t be difficult.

[@HM-qe9pd]

Very surprised he isn’t taking Valium or other sleep aids

[@javierfungairinoi.9166]

Magnesium, Gaba, Melatonin, L-theanine, all natural ingredients that can help you sleep.

[@kavinmaharaj9070]

Rest up champ! Fresh Lionel is better than a hard trained Lionel

[@matthiasmoder9119]

HOLY SHIT THIS SUIT IS HOT AS FIRE

[@jl.c.8673]

Training is done, rest up and calm the mind you damn lion.

[@tinygorillacake]

It's better to get the clusterf***s out during practice/training, so then it doesn't happen on race day! So I think this was very good! Also, it's like the universe forcing you to rest a bit.

[@emf1775]

Flatting on a key session (or just any ride you’ve been looking forward to) is just the worst. It’s fine to be mad about. GL Lionel!

[@_muzzles]

The full range of emotions with lionel. Always a good watch. Go champ we will be rooting for you!!

[@adrianmayhew6835]

Talbot- you’re doing a great job for LS and the vlog ! 👏👏👏👏👏👏👏

[@TheCyclesport]

That's the most F-Bombs and swearing 🤬 in a long time from Lionel! You are ready!!!!

[@Swim_Bike_Run_World]

Incredible vlog. The best one yet. And there have been some phenomenal ones to choose from. Thank you!!!

[@mitchbaker8666]

Love the Kit and love Matt! You’re fucking ready haha 🙌🏼

[@MatthewKoorey]

😂😂

[@joshfirlotte]

Very good. Race will be easy now. Also, Talbot is the best coach Lionel has had

[@Dogwalkerdave]

Another great video Talbot! Thank you for all of this from Calgary!

[@Tothesatneptomorrow]

MOLD or no mold, imho definitely worth ordering a High Efficiency Particulate Air (HEPA, includes filtering out mold)- certified air purifier ($100-300), higher-end models can filter up to 3,500 sq.ft home in 1h or less. Expedite shipping- get it in 1-2days. If anything, just living with cleaner air= better sleep/recovery, 5 days out= healthier on race day! 🙏🏼

[@Tothesatneptomorrow]

Update: Kailua Kona Target has in stock- “Blueair Pure 211i Max HEPA Purifier.” Aisle C48 👌🏼

[@SchachKartoffel]

air purifiers are game changers! you are absolutely right.

[@Flipperwi715]

Thank you. That's all I have to say when seeing the amazingness.

[@bendavitt2989]

Hmmm, listen to your body , Not your mind. Someone once said don’t worry about what they’re doing , What works for them doesn’t work for you. Actually-: it was you

[@donspradley6912]

I’m loving these videos guys!

[@tangarz5357]

Matt’s got it right don’t over think yourself 😂

[@antoniograca5659]

Maybe to mutch overthinking... Lets go lionel🎉

[@jamesgarcia2313]

@talbot is a really good friend

[@majorseventieth]

Was that Skipper with a junk yard dog at 1:26 😂😂

[@steve_bailey]

Good to get the meltdown out of the way so that he is smooth as butter on race day.

[@marinanola7573]

Loving the videos Talbot! Thank you so much

[@katesommerville5786]

Yes Talbot. I enjoyed it today! It's real.

[@jenniferhamlet4838]

Bad crucial day makes for a good race day. Bad juju gone!!!

[@bradyrhodes6707]

I hope Lionel isn’t overcooked, we all want to see a great performance from him 💪🏻

[@99cya]

theres chaos in lionels head. a good coach would help. anyways, just make sure you recover and sleep well. you seem to fall apart a little bit.

[@Gws525]

He thinks he doesn’t need one, despite very clearly needing one.

[@CoachSalsaLuli]

Let that 'ish' out. Now, proceed. Onward!

[@jayleppanen]

By Strava, Kristian did 150k + 39k prep for next Saturday. Incredible!

[@cdnnurse01]

Lionel your professional and have been for yrs, you know what to do, get down on the floor with Leo and play with him, I believe he's the best stress relief for you...

[@DobbsDana]

Getting all the shit out of the way before the race! Race day you're going to smoke it!

[@chrisrouisse1690]

The new kit is fire

[@Naah732]

Luckily it's not "I'm sick " kind of video

[@danielmccormack7497]

Let’s Remember: Race Day is ALL that matters, montra chill and smile

[@katesommerville5786]

Have a good sleep. Tomorrow will be better!

[@rohan94c]

Thanks!

[@el_chivo99]

it’s absolutely brutal having to train with your competitors. I don’t think I’ve heard of any other competition sport where that’s the norm. so mentally tough

[@gusrallim]

This was kinda crazy lol, full.recovery now

[@WillLewisVincent]

Lionel sounded like a Canadian in this vlog, cutting people up, swearing, etc. Loved it, the competitive Canadian is back. @nateedwardsongolf you would love covering Lionel

[@allysonprice6458]

Good singer

[@windscreen91]

Talbot, we NEED the 2022 theme music back!

[@yellowboat8773]

Fucking love these videos. So pumped

[@philippcrepaz7711]

What does it need to happen in order for Lionel to REST😭

[@jakescheck]

There’s no such thing as a single crucial session.

[@garyott7536]

Wow…. Oh and by the way a gas leak and need to swap rentals. And needed to rent a freaking condo for pool access because the filter still isn’t in yet. Crazy timing for a lot of that. Get a good night sleep. Hard parts done enjoy and crush it.

[@PK-qq1lz]

Find your PEACE, Lionel. Fill up your cup. ❤

[@End_Illegal_Apartheid_israhell]

"We own the road" mic drop

[@ironman_502]

I hop he did lesrn from his errors from the past.🏅🏅🏅

[@pierreballester5226]

It looks as if he didn't know what to do. All over the place. Talking about the Norwegians all the time while claiming that he'll do his own race. If only he could do his own training...

[@Gws525]

100% So frustrating. The guy has all these reasons why he doesn’t need a coach, and the irony is, that’s the very reason he needs a fucking coach.

[@alexradiant243]

Legend!

[@bobbybostic7947]

My advice to Lionel is to spend a day lounging/recovering in bed studying how to correctly use the words “good” and “well”…. That might take his mind off things and help with the syntax issues that I think are at the core of his situation right now. As Talbot said, the training has been done. None of what happened today will matter come race day.

[@TT41401]

Maybe Lionel should get with Torbjørn Sindballe who also had heat issues in Kona and for one race seemed to come up with all the cooling tricks that seemed to work?

[@jhonnimencias5048]

Lionel said 130 is too high 😂😂😂😂😂😂😂

[@DebateCentrals]

Almost 130 😂

[@mapa1501]

quite good singer, not bad

[@katesommerville5786]

Yes. I also miss the recorder!

[@jeremielevesque5788]

I think you need to recover Lionel. At this point i think that there is more risk than benefits to train really hard 7 days before the race. You must flush the fatigue. I know you are a pro and you know yourself better than anyone else, but thats just my point of view.

[@scottcadby5469]

Seeing Lionel stress is making me stress 😳

[@KerenWang]

I was almost afraid that there wont be any music this year. 🐊

[@sambrown1779]

Still sick

[@sinancetinkaya]

08:05 LMAO

[@motopal.]

Yo Yo Yo

[@BobTheCratchit]

I was glad drug testing was their regardless it's good that they have this system in place for the sport

[@BobTheCratchit]

130 is too high of an HR? BOY I HAVE WORK TO DO

[@TT41401]

Is that much of a deep-dish wheel allowed in Kona? The wheel that flatted Is as close to a dish as you can get. Isn't Lionel afraid of getting blown all over the place? Now the wind in the last 20 years on race day has been very gentle and the pro's go off even earlier now so the wind for pros is nothing like it used to be, but that is a very deep-dish wheel for Kona. Maybe he is not planning on racing with that wheel?

[@eduprieto]

Yes, they already used last year

[@SprintTri57]

Go tubeless and drop the caffeine (until race day)

[@davidgedge696]

10 bpm higher is the magic number I see when I am getting sick. Just saying.

[@TheDomLouis]

5:37 it could be high due to lack of sleep and also having less blood in your body, from the dope test.

[@jmw2224]

Dude is cracking mentally even before the dance.

[@sambrown1779]

He's cooked himself...AGAIN 😢

[@SchachKartoffel]

i think it would be best to just take the rest of the time off and focus on relaxation. you gotta choose what maxamizes performance. training is not always the best choice.

[@gengar678]

Instead of calm focus and executing a plan its overexited reacting to external factors again..same shit different year. Really hope i am wrong and he can win, we all do I guess.

[@PauloHenriqueBraga-c9e]

Don't train with the Norwegians Brown

[@tasdrouille]

A good taper is worth at least 3%.

[@bruitdefond]

oh this is gonna be a disaster. All the signs are there

[@motosI12]

5:10 😂

[@pighead5225]

Shohei ohtani sleeps like 12 hrs a day

[@maxlapz_9702]

Stop caffeine for a week, will help you sleep

[@manuelsilva6833]

Don't want to hate neither am happy to write this, but today marks the first day in this year's series where Lionel (understandably so, given the described stressors) appears completely out of conscious regarding what he is doing...still don't think it is enough to sabotage himself, come raceday, but undoubtedly a bit closer after today (=yesterday)

[@patrickcorrigan6530]

Dude calm down

[@KarlMeltzersAidStationTime]

Why was drug testing their until 11 pm? What a joke. Honestly Dutch the Norway boys and find some training partners on your level.

[@patrickcorrigan6530]

Please taper please trust the process

[@joaquinalmironultra]

Rest ffs 🤦🏼‍♂️ Who told you to do 31k running plus bike plus swim one week out?

[@MR-wh5wp]

Kristian did 150km bike + 38km run off bike at 3.30 pace and a swim

[@raevynlen]

@@MR-wh5wptrain to your own body though?

[@willpsychmajor3104]

At the very least, good to see you aren’t crook 🤞

[@Atl_Vette]

White kit?!?!?

[@jorgevillavicenciope910]

Maybe it was good you get flats on training, never on race day.

[@anonymeanonyme4047]

Lionel should stop everything and go to sleep and eat

[@PauloHenriqueBraga-c9e]

😅😅😅😅😅😅😅

[@MS-de1it]

What’s going on guys… what’s the hold up?

[@melissavanbalen4527]

It's Talbot what do you expect ?

[@KerenWang]

Talking like people who have never produced content :)

[@MS-de1it]

@@KerenWang indeed. The video isn’t what really matters-it’s the story that counts.