My Ironman Nutrition Plan for Kona

[@williamward2472]

The more I get to know Lionel, the more I like him..confident, not cocky. Self-deprecating in a manner geared towards acknowledging mistakes made and the learnings from the exerience. I hope he wins Kona one day. Nobody works harder than this guy.

[@Goggsy08]

I agree dude. It takes a hell of a guy to admit mistakes, or things that can be improved on.

[@Bromeh]

Well said. Agree. Love this guy. Inspiring lessons to sport and life.

[@tblightningbolt8902]

Batman does

[@luismboc]

Apologize for the 'lengthy' video?! Gotta be kidding!!! This was by far the most intelligible, comprehensive yet condensed video about race day nutrition I've ever watched, on to of that, from a source that is as credible as they get. Thanks a ton! You are an inspiration for so many reasons. Go champ!!!

[@vedo_tri9010]

no need to apologize for excellence :D

[@chrisgilligan4968]

No kidding right? This was a fascinating look into a level of detail that even the highest level of recreational athletes has no idea about. Eat carbs and drink as much as you can - that's the general rule of thumb. Calculating sweat rates determining your maximal dehydration and be able to maintain near optimal performance....that's just a crazy level of planning and preparation that goes into racing at his level!

[@migueldejesus971]

His determination to be better everyday is just amazing! 💪🏽

[@agusromeo91]

Just listening to Lionels gaved me the urge to pee.

[@larryoptis3452]

Solid content as always. Love the insight and transparency.

[@markgibson9659]

Don’t apologize for the lengthy video. I DNF’d at Tremblant this year due to lack of adequate nutrition planning. Started cramping at 140 k on the bike and only made it 8 km on the run before both legs locked up and my race was done. We’ve already booked the accommodation at Tremblant for next year and my training starts this week. Your insights and specific strategy are a huge help. And the humour is pretty good too. You represent the very best of Canada, .

[@tomasdalponte733]

"Sorry not sorry" Oh my God, I love those guys (Lionel and Talbot) I am a professor of Mathematics and I am surprised by Lionel's deployment, explaining his energy and nutrient consumption. Excellent work. Good luck in Kona

[@jamieporter8379]

It's pretty funny reading all these comments giving Lionel their advice and take on what he should be doing. I'd say your doing a great job at figuring this stuff out. I think Lionel enjoys this portion as much as he does racing. It's great content to watch and learn from. Regardless of the outcome of Kona the athlete he is today isn't the athlete he will be tomorrow, next week or next month all because he doesn't settle for his current situation. Always trying to master his craft. And that's a great thing to witness. Good for you Lionel I will be cheering for you from northern Alberta brother. You've inspired me in ways I never thought possible.

[@damianbraddock]

It's so inspiring watching you evolve and be so critical of yourself. Looking forward to seeing you race at Kona.

[@vrabiecatalin5863]

Best video of aplied race nutrition I have seen till now. Thank you!!!

[@TheSweetlife2001]

The fact that you are aware of what works for you is great. I love the fact that you are not making any excuses and that everything you do to get better is trial and error for yourself. I'm been working on what works for me to get better as well with my illness to be a better version of myself. Peace

[@josedominguez8749]

I admire your consistent ability to humble yourself and review the fundamentals. You are a true inspiration! Never stop learning, never stop growing, never stop kicking ass!

[@EricS-uf9mv]

I live for this kind of content. LS is a legend.

[@gtkona1608]

Sweat rate and sweat sodium concentration can be reduced 50% with programmed heat training. Who needs a coach? Frodeno has a coach. Lange has a coach. Kienle has a coach. Ryf has a coach. Alexander had a coach. Tom Brady has a coach.

[@P-H-N-M-N-L]

Lionel you are a champ and a great motivator! May you win Kona this time around!

[@stefanieabedin5843]

Lionel is the best! I look up to him so much because he does his training his way. No coach required because he knows what is best for his body through trial and error and I respect him for that! I can't afford a coach, and that is why he inspires me!!!! Love this guy😊

[@knight2472000]

This is awesome! So thrilled and grateful you took the time to share this!

[@andreasmusik4558]

Thank you for having such an insight of a pro. What I like is showing your failures and lessons and how you want to solve them. Who is interesed in a perfect athlete. Everyone loves the dark horse. Why? He shows humanity and imperfection. I'm from Germany, so... May the best win in Kona.

[@Domingjm2]

I have quite a lot of experience in both basic and clinical exercise physiology, and I'm really impressed with his review of literature and his analysis of his previous errors (e.g., consuming water in the absence of salts and carbohydrate). These are mistakes that other athletes don't make, but I feel like the difference is that Lionel actually understands the mechanisms of action now, whereas most of the other athletes just follow a coach's or nutritionist's regimen. What that means, I don't know, but I admire the quest to actually understand (via published literature) how these systems operate. Lionel, I'm always a fan!

[@kobby86]

I love the transparency and insights you give about your training instead of keeping it a secret! :) wish you luck

[@Lunarvrr]

I am going to train for an ironman that starts in a year from now. I've never done anything like it. Done a bit of trailrunning, did a long distance race once, but nothing like an ironman. Thanks a lot for all this helpful information Lionel. I really needed to know this stuff.

[@douglasnielsen6599]

Lunarvrr I, too, am doing an Ironman 70.3 next June. I’ve started a workout that has me swimming nearly two miles a week and only progresses more. So excited for the triathlon! Best of luck to you!

[@RubiksTimmey]

How did it go?

[@Lunarvrr]

@@RubiksTimmey Trained a full year in australia and was ready to do it. Then covid came along and all races were cancelled. Had to sell my TT bike and travel back to my home country. Then became a bit lazy and found myself a fulltime job. Still something I want to do, but gotta get my mind to it again and when things are possible again. Still training a bit, but not as intensive and much as before. Now trying to maintain it a bit

[@RubiksTimmey]

@@Lunarvrr That's unfortunate! Hope you do it some day!

[@kcmarin89]

Doing my first Ironman in Port Macquarie Aus next year May, so I'm binging through all your videos. Keep them coming, Im learning a lot! :D love from Sydney Australia

[@odonata9838]

Sanders always cracks me up! Loving these videos and learning so much.

[@tummyfullfigger9291]

Awesome Lionel! Hope it plays out well. I’ve been equally arrogant with the nutrition aspect. It’s definitely the 4th discipline! Looking forward to watching you in Kona!

[@tummyfullfigger9291]

And by the way...Love the video brother!!!

[@rosswoods6039]

Never apologise for imparting knowledge and experience. Your a legend never forget that and never forget your helping people you inspire me included. Woodsy

[@michaelkobel9566]

Great video! So much important and interesting information, absolutely no need for an apology! Keep these videos up! Love learning new things, no matter how long it takes! Keep up the work and rock Kona!

[@Goggsy08]

Really enjoying this channel! I've found that there's a lot of negative people following this journey; but what many of these people don't realise is that every human is an individual with significant differences in dietary and physical needs. What works for Lionel is great for him, but not necessarily good for others. Listen to your own body, not others. Great vid and it's interesting to see and hear how in depth the details and data is that he is tracking and acknowledging. Especially with the water and sodium! Thanks Lionel and team.

[@linear7612]

An awesome way of teaching without lecturing/beeing schoolmasterly, reflecting on your slip-ups and presenting the solution to the problem afterwards. Well done! Good insights. I cross my fingers for you for Kona!!!

[@c64customs]

Great video, thank you very much for talking about this. And there is no need to apologize about the length, I've enjoyed every single minute! I wish you the best for Kona, I'm looking forward to see you winning.

[@My20vt]

Absolutely top video, answered a lot of my questions on nutrition and race prep, put it up as often as you like Lionel, I certainly will be watching it more than once as I am similar especially in the fact I am also not big on breakfast. His videos have changed the way I train and I am noticing significant results.

[@roprezm]

All thumbs up! Huge respect Mr Sanders! Get a coach and you are gona decimate the field! Cant wait for Kona! All best wishes

[@gtkona1608]

Lionel, the days are long and the years are short. I was only yesterday that Mark Allen looked to be carved from granite; that Macca was going to crush Ironman; that Alexander set a new course record. Learning from mistakes consumes the time which none of us have. A coach can teach, direct, reflect, reinforce, and save priceless time.

[@jonramos1055]

Thanks for sharing all of your knowledge!! Can’t wait to watch you in Kona

[@bighaasfly]

I can’t believe you’ve gone this far in your career without recognizing this and mastering it. Hire somebody to help you rather than suffering through tough lessons. It takes a village to rear a child and also to make an Ironman champion.

[@williamward2472]

Do you seriously think Gatorade isn't helping him dial this in?

[@Try2Tri]

They weren't up till now, so I guess not? But seriously, how do you get THIS good without help on nutrition. He is a supernatural...

[@karlosfandango6637]

That's what I was thinking. I'm not a pro but I'd never go without breakfast .

[@knittingdoula]

The question isn't how good he is now, but how much better he would be at this point with the help he could get from nutrition professionals.

[@alasanoei]

Isn't it more important to have a good overall nutrition than to concentrate on the nutrition during race preparation? Just interested.

[@ericwilliamjohnson]

Extremely insightful. Thank you for selflessly sharing your knowledge. No wonder I cramp so much--had no idea how much you're supposed to drink. Your humility is what defines you.

[@athlEATcoach]

Oftentimes cramps come from salt loss. Hence I recommend to pay attention to the electrolytes ad well ;)

[@mvalley8999]

Great video! Watched it while I was on my bike trainer. Great information and I'll be watching it again and again as I get closer to Tempe. Hope you're there, I'd love to shake your hand.

[@maconovercast802]

So cool! I watched a video of Timothy Olsen, an ultra marathoner who uses the keto diet to avoid the ups and downs of blood sugar leading up to and throughout long races. He is of course running his races throughout the course of days, but I wonder if any top tier triathletes have tried this

[@barryfield9300]

Great video Lionel and NO it was not too long. You are a numbers guy and you analyze, analyze and analyze. I wish you success in Kona where it is the best of the best of pros.

[@Coachnilo]

Wow, it would be cool if more athletes broke down their nutrition plans like this. Thanks for all of this great info. You're awesome Lionel! Hope to see you on the top step of the podium in Kona!

[@hrconsult]

I watched until the end. When people tell me I over complicate data and sweat rate analysis, you come and throw it on a video something I strive for: DATA. Excited for Kona 2019. Good Luck!!!

[@deepvalue4651]

Great video. After four years still relevant. Amazing athlete

[@travismcgarry]

“Sorry not sorry”.... love it man... have a plan, execute the plan, be adaptable with that plan when shit goes wrong”... Thanks for making Kona epic again for us fans!!!!

[@pierrelacoste5353]

Lionel thank you for sharing your insights and how you are evolving moving forward. Also lots of ideas and concepts for us amateurs to reflect on and adapt to our individual situations. For Kona don’t forget to factor in the positive energy being sent your way by your supporters. It’s like getting a MrNoodle boost for your brain when ever you need it.

[@damage20]

Best tri-pro advice video I've ever watched, well done and good luck at Kona!

[@MartialArtsInsight]

Longer format is always better. The mix of science and anecdote is perfect :)

[@personalfitnessco]

Dude i am 100 % cheering for you at the world championships you are going to kill it

[@Julian-tv5iy]

For real think about getting a coach or a nutrionist. We know you wan to handle that stuff on your own. But you'd just have less to worry about and could concentrate on the race more. Thera are a lot of great coaches who studied this stuff for decades and altough you yourself by now are certainly as knowledgable as these coaches. It is always good to have someone with a different perspective to get additional input from. Love youre videos. Your humble yet striving character always inspires me. You certainly are the Chuck Norris of Ironman.

[@pramodanantha5620]

I follow every video and every facebook post of this amazing human. I wish there was some way I could be part of his journey.

[@mindovermatterendurance7986]

You are a legend Lionel. Never stop being you.

[@furai333]

All the best mate! Love seeing your journey and the lessons learned from success and most importantly from failure! We'll be chearing you on all in the way down in Tasmania.

[@mariosilva8173]

Very very good! Great work, and the best coach is yourself. When you have that done you just believe in the plan! I do that myself props brother. Hopefully all goes in your competition day.

[@speckles9251]

Referring to the final announcement: No apologies, Dude! That was solid insight and YOUR facts figured out with common, no-nonsense methods. I can rethink what I'm doing from there. Thanks!

[@jacla1410]

2nd at Mont Tremblant which was a bad day due to nutrition....impressive.....curious what the result would have been when you had a good day !! .sounds you've nailed all the details out and are going into Kona as prepped as you can be. All the best in Kona !!! no doubt Kona will be a Sanders day !!

[@burtonbrd31]

Don't forget to calculate fluid deficit with breathing, many forget that your respiratory effort blows off a lot of fluid over time

[@agostonsimon6822]

Lionel you forgot to calculate your sweat loss during IM swim part which is around 50-55 min so 2000 ml. (Swim sweat rate similar as the bike.)Also i think the body switch to "survival mode" after 4 hours into the race so the sweat rate would be less. Would be good to test at 3hr bike + 2 hr run at race pace same condition as in Hawai and check every hour the sweat loss rate so you can see if its the same 2.3 l bike and 2.6 l run every hour or getting lesser. Last year you did almost a perfect race - as you mention nutrition plan as well -so i would change just a bit like cut water intake to 20-25% (if last year was 40%). I think water is still important especially if you planning to take around 10 liter of Getorade during bike&run.

[@Mike.A.]

Agree that sweat rate does not stay consistent throughout an entire IM distance due to the body going into survival mode resulting in a slower dehydration rate. Therefore drinking a steady pre-defined amount may result in consuming more liquid than the body can absorb, which Talbot alludes to in his question at 12:59. Also agree that since gatorade is highly concentrated, it's consumption should be interspersed with water to help with absorption.

[@lukelyons7255]

You think he's going to come out of the water 2kilos / 4.5 pounds lighter than he weighed when he went in?

[@agostonsimon6822]

@@lukelyons7255 i tested myshelf and at race pace 50-55' swim sweat loss was around 2 liter. And my sweat loss rate same high as Lionel 2.6l /hr on the run

[@user-rl3ef4ju9k]

@@agostonsimon6822 Might be carbon (CO2) and water in exhale that you are losing, not sweat so much.

[@warrickmarshall5350]

Lionel keeping it real for all of us tragics. Great info from one of the sports most genuine elite racers.

[@jonbig04]

A lot of armchair pro triathletes in this comment section. There’s a world of difference between what us age groupers do and what Lionel does. I loved hearing his thought processes!

[@mathieunorry]

Jon Biggerstaff no I think the arm chair triathletes are looking at every other pro triathlete and sports person who employ the services of an expert coach as evidence that an athlete benefits from outside help especially at the very highest levels

[@marchollander7392]

Thanks for being so open on the nutritional facts! I wish you good luck and will be cheering for you watching Kona Lionel...kick ass 😎👍!!!

[@Nicklas_Eriksson]

Best inspiration source out there 💪💪💪

[@planetmongocommoditiesexch9079]

Starch burns hot and burns clean. Baked potato breakfast does it for me before a training ride. You're inspiring, go get 'em.

[@XxZebadiaxX]

All right, Mr. Sanders. In the next iteration of this, I want to hear about how you felt in conjunction with the numbers. You’re super analytical, like most of us. But, I want to hear more about how you are going to adjust based on how you are feeling. Don’t die by the data!

[@aounjose]

I think its cool to go trial by error if you are on a self discovery voyage, if you want to become world champ you need the help of professionals; trainers, nutritionists and fisico-therapist. I for one want to see Lionel win, his determination is inspiring and strength and ability to withstand pain are out of this world.

[@user-wj2hj3gi9l]

You are a Great Athlet Lionel, please stay strong! Thanks for all your wonderful insides!

[@andrewquinn2266]

Great video. Really enjoyed you walking us through the whole process of the nutrition plan. Good luck in Kona.

[@yumosapien]

Yeah Lionel well said and well observed! It’s inspiring and knowledgeable fact that I appreciate you sharing! Go get kona mate, you’ve got this!!!

[@nathanfisher4687]

Noob to triathlon here. Great content to consider for down the road for me when I do longer races. I’ve been on keto for 18 months and trying to research fueling and when to use carbs and salts, etc. never heard of Gatorade performance before, going to check that out. Thanks!!!

[@mtmackinnon73]

Chris Maccas book is great for nutrition and blood hydration pre race. Good luck in Kona, we will be rooting for you.

[@johngmcdonnell]

Lionel, great interview. I'm really impressed with your take on the science of nutrition and fluid replacement. You are correct, I only wish my residents in anesthesia had as good a grasp of the physiology of fluid dynamics. I agree that you should not necessarily carb load ( doesn't happen, extra carbs are turned to fat eventually over time, with acute carb intake once your glycogen levels are full you really are fluid loading by carb loading). The salt dynamic is very interesting and its amazing that you have recognised this and address it again with the large sodium intake pre - race, again it helps fluid load. My only concern is that all this fluid doesn't necessarily help you as it is extracellular, the sweat rates are important so you can replace the Na and this will drew the extracellular fluid back into your cells where it is required and therefore hugely important. never apologise you've really given the secret away for free. Best of luck and kill Kona.

[@wideglide60]

Thanks for being open and transparent with your history and plans. Good Luck.... very helpful.

[@juanpablodt]

I love this video, one of the best ones I've seen regarding this. Thank you Lionel! Greeting from Mexico!

[@normanwoods8844]

AMAZING. Champion all the way. Win, lose, or draw. Ty for the information.💪

[@lifefindsawayx3]

Great analysis, Lionel! That’s why I love triathlon is to 1) look up to pro’s like you, and 2) apply the same lessons to my own training and body. Keep up the awesome work, man!

[@rs.br.9584]

Everyone should watch this video every time a week before his Ironman! Greetings from Russia and thanks for being a motivator for people from all over the world! 🤙🏻😎

[@Mike.A.]

Lionel, thanks as always for sharing your racing and training strategies! Would also be super interested to hear your thoughts about your daily protein consumption during training to ensure the body has enough to continually repair itself and grow stronger.

[@StuHolmes]

love it! It's great getting this insight into in race nutrition from a pro. Don't mind how long it is.

[@jorgec.3698]

Rooting for you Lionel. You are one tough, strong, and at the same time kind bull.

[@maheshmaximus1]

Appreciate your authenticity 👍👍👍👍👍👍

[@rainoparder]

Hope u do well in Kona this year! So much valuable information!

[@pierrerizzo590]

Lionel, have a look on the nutrition cyclists have on Le Tour De France or people who do ultra trail, a lot of work have been made by athletes, and medical support. Love your energy and dedication! Thanks for sharing those videos and post many more please ;)

[@herr_bouchnak]

Amazing video, you really dug deep to figure all of this out. Wish you the best of luck for the next competition.

[@michaelc2509]

will watch this video many times. thank you for the honesty and truth.

[@wolfgangresch1650]

I had the EXACT same mindset brother -outstanding -you will win in Hawaii!!!!!!

[@jessicavandenbussche9273]

Re:calculations before 10min mark. . . You have prob been told this since posting but remember to include the sweat loss/replacement from the swim (and ?spillage/urine?). Can’t wait to see the race and looking forward to watching you do your best!

[@FernandoMartinez-ie7dn]

Thanks a lot for the tips and the very best for the future Konas!!!

[@bpessoa]

Great share. Thanks for all the straightforward and extremely valuable information shared 🙏

[@bighaasfly]

Love seeing you break it all down though!

[@brianyee5862]

This is awesome, thanks for sharing your journey, it's super inspirational. Keep up the great work.

[@TheJohnniegolden]

No apology necessary. Thanks in abundance for the thoughtful guidance.

[@carlossertorio4684]

Made it till the end (vídeo lenght). Great info added. 👌 I still believe Lionel show have a "personal nutricionist" ... Just to help when needed 👏👏 see you in KONA

[@benrodgers5924]

Great info. Brilliant to hear first hand that you are learning on the job too Brilliant mate

[@stevenkuhtz1542]

Thank you for sharing. Its raw and blunt. I just love this.

[@jimmyjohnstone7258]

Interesting. He has learned what his body needs from doing changes to nutrition whilst training and competing, and made changes which suit his body. Humility and commitment to continuous improvement. Impressive. If he does not win Kona it will not be from lack of planning/ training.

[@SuperKat1029]

Yaaassssss, the pizza and Ramen were like, best news ever. 😸👍🏽 Thank you for all the great content. 🤙🏽

[@williamward2472]

Right!!! Permission granted to eat all the pie and pasta 48 hours out!

[@williamward2472]

I hope he doesn't sign with Pizza Hut or Papa Johns

[@thomasprudhomme2247]

I'll doing my first Triathlon June 2nd 2019, it's only an Olympic Distance, next step is half Iron man in September, thank you for those precious informations and motivation plans, you're truly inspiring ! Cheers from Belgium

[@babaracus5332]

Thomas Prudhomme Which half in September?

[@emanuelkunert4631]

Lionel, you are such a great inspiration! Thank you so much for sharing your insights and thoughts with us! Believe in yourself, it never gets easier you just get better!!! A big fan from Austria #nolimits

[@southwestlegends6912]

!!!!!!! What you guys Fail to see is that Lionel Sanders is so competitive that he won’t get a coach telling him what to do...he’s his own man and doesn’t need someone to hold his hand. He needs to learn on his own. I get it...I’ve been like that..it’s part of being stubborned and super talented

[@Domingjm2]

Doing it by yourself is also part of the fun of endurance sports: figuring out the puzzle of optimizing performance.

[@southwestlegends6912]

All the glory for oneself...when you have a coach it kind of takes away something

[@innismor11]

A consultant ... not a coach. You have to do what a coach tells you. A nutrition consultant is someone LS would bounce things off ... if he wants to deplete and lose weight before an IM, the consultant can tell him that's crazy. Saves LS learning expensive lessons in key races, or having to read so much.

[@guseejcordovez-7898]

Well explained, sir! Very informative. All the best and more podiums to come!🏁

[@joaomigueltavares]

Lionel. You are a great Champ. You are my inspiration and I like alot your training method.

[@tugaplantpower269]

Great video and content, as usual!!! I am dreaming with Kona 🙂 and will be hoping for your win! ✌️

[@MrJanipapillon]

Hi Lionel! Math, with calculation, that fats and glycogen is turned to CO2 and H2O will make diferent numbers. Also, electrolites excretion (mg/l H2O) by sweathing can be wery diferent through diferent (long lasting) nutrition/training programe.