7.5 Hours of Ironman Training: My Longest Day Ever

This is a video idea I’ve had in mind for a while. It might seem simple, but this is what I see and hear during training sessions with Lionel-what it’s like on my side of the camera before I add music. In this video, I wanted to share the natural sounds of Lionel’s longest training day ever. It’s different, it’s unique, and I hope you enjoy it. Let me know what you think, and we might do more like this in the future! -Talbot
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Video by Talbot Cox
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[@danielburke4538]

“Kids, wake up - the new Lionel Sanders video has dropped and he’s locked in”

[@jonathanz9889]

Love the shade thrown

[@andygendron]

Love this. Laughed so hard.

[@srjone]

Enjoyed that. Natural sounds, atmospheric, no overdone pulsing music. Premium video

[@jaimereyes1291]

108 HR at 276 watts for 4.5 hrs It’s insane

[@adamreebs]

Yeah it’s almost unfair

[@ΘάνατοςΧορτοφάγος]

​@@adamreebsHR is very individual specific and "irrelevant". 276 Wat at his bodyweight is 3,8 W/kg for 4,5 hours, THAT is the impressive part. I'd be happy with a 3,8 W/kg threshold today. Djeez

[@sinancetinkaya]

He has a large heart, that's why he has low HR. The percentage of max HR is important, not beat per minute.

[@OpletalRobin]

@@sinancetinkaya Percentage of max HR is quite irrelevant as well :D

[@db2776]

Agree with @sinancetinkaya, the W/kg is relevant and HR is not relevant (to an athlete to another athlete). Depends on your FCmax and for sure Lionel cant reach 200bpm.

[@codysandford24]

4.5 hours on the trainer followed by 2 hours on the treadmill makes me die inside for you. Keep it up Lionel, you are an absolute beast!

[@bobdown5520]

I have 6hrs on trainer followed by 15x1km on the treadmill before

[@rivtekk]

@@bobdown5520Cool👍🏼

[@bennathan7353]

It was a nice day too, he also drove to and from the pool. Why not run or cycle it ?

[@slavasss2189]

Not understood the logic of using treadmill after running outside

[@AG-xt6ei]

@@slavasss2189load management

[@Try2Tri]

“As a videographer you get to see these amazing places!” *ends up spending 4.5h near Lionel on the trainer* 😅

[@williamward7801]

5:12am. This man is not a morning person, but he has discipline and gets it done no matter what. RESPECT

[@jonesmithavery7]

ok he might be locked in

[@ProfessorMythic]

the film making quality is superb! Lionel and Talbot are killing it in the triathlon youtube scene

[@oPEaChzNCaKEo]

“LISTEN TO YOUR BODY” has become my Mantra when things aren’t going as I planned - best advice I’ve gotten. There’s always tomorrow to push 7/w a kilo on a climb

[@rubenirigoyen7747]

¡Gracias!

[@jjonefiffier]

It's so nice of you that you always have a picture of your coach in front of you when running

[@andydabson5657]

dude uses a pee bottle in his own house with a bathroom within 10 steps. dedication

[@Emiljon]

He's doing sweat testing so they gotta track how much weight was peed out vs. sweat out.

[@larrylem3582]

But does he do this every day or just during a special test?

[@bobs-nq8wr]

@@larrylem3582 bro he literally doesnt pee any other way - you're clearly not putting nearly enough focus into your training

[@Brian-zb1mv]

He then reconsumes it at @7:38

[@danielvandermerwe3519]

@@Brian-zb1mv😂😂

[@HighwireMarketing]

I feel lazy watching this, and an under acheiver... I love the natural sound. You all do magic for the sponsors too

[@MR-wh5wp]

Don't compare yourself and then think of yourself as "less-than". I felt like that after watching the Olympics. All that matters is that you focus on your OWN PATH, and enjoy chasing your OWN DREAMS and enjoy your OWN PROGRESS & ACHIEVEMENTS. These videos should just be a source of inspiration, not to compare your own journey 😊💙

[@stefanozich]

You the man. Mate been following you for years, you’ve actually got this. I know you know, you’ve got that ‘perfect day’ in ya. Get it!!!!!

[@danexitsstreetview3273]

Lionel you deserve every success you get. This is serious dedication right here.

[@johnbgriffinjr116]

The sound Lionel made squatting on the treadmill is the sound in my brain every workout 🫤

[@fabrizziofernandez6540]

My pre work out right here 🔥🔥

[@Drew_Quinlin]

Lionel is absolutely locked in right now. The splits he had in all 3 sessions were insane. Running 6:40/mile AFTER a 4 1/2 hour bike ride is crazy AND he did it with HR AVG of 121??

[@joshuayoung4841]

Super impressive Lionel and inspirational! Thanks for sharing your journey!

[@jasonhall2348]

This is such a good video, the editing is top notch and I love the stripped back audio. UGH SO NICE.

[@martueilert4481]

I need lionel's music list!!! Lord, always impressed! and Talbot, chapeau man! Loving your videos soooo much!

[@maxidlab]

my hero. i love the quintessential lionel shot - super close up on the bike in TT position, eyes laser focused, breathing hard. the best.

[@Daksterizer]

rooting for you from ATX. you've got this, Lionel! Amazing work!

[@karlblom4670]

Going from the pee shot to the apple juice had me pause there for a second

[@cmresler]

This video is on point. Out of all your videos, this is one of the best.

[@robertzimmanck8575]

that must be so motivating looking at the Jan picture while he's training!

[@hankmoody2040]

On a mission! Great workout. I was shocked to see you start running at 41 degrees Celsius outside. I Germany we keep getting radio messages which warn us from doing sports outside, if temperatures are in the mid 30s. So I think I was a really mature decision to cancel that outdoor session.

[@AGC07]

I assume the humidity is very high in Germany as well. I experienced recently 35 degrees with humidity over 55 to 60% and it felt extremely unbearable. I would much rather prefer 40 degrees with low humidity. That doesn't mean a regular person should go outside and run at 41 degrees. Professional athletes needs to train for extreme weather conditions, like Kona.

[@Roger-il8iw]

I train in that weather every week. It’s 97 Fahrenheit with high humidity every day in Georgia. Has some similar effects as altitude training. After several weeks your honey adapts and produces more plasma and blood cells.

[@hankmoody2040]

@@Roger-il8iw I assume the adaptation to these kind of conditions does take some time. Been preparing for my first marathon at the end of October. And during summer I need to train in the morning. The afternoon heat is killing me. I have zero power running in those kind of conditions. Does take away all of the fun of working out as well! But it‘s a good point, that it will let your body grow and make you more resilient in the future. It’s interesting to experience, how the body adapts to training conditions, diet, … I’ve been learning a lot about my body since starting my marathon training.

[@praisekek5298]

@@hankmoody2040 Please look up wet bulb temperature. At a certain point, determined by a function of humidity and temperature, your body can't cool down anymore through sweat. At this point you literally die. It's just physics, no way of "getting used" to it.

[@seanvonlost]

I do t know what’s more mind blowing… the 108hr on the bike or 121 on the run ( when it’s 106 freaking degrees!!!) sheeesh dude

[@Will-yj9vf]

Monster. Watching from Brazil, good luck man!

[@scottseltzer]

More training and less talking. Love it!

[@tareksobhy]

This style of video is amazing!! I would love to see more of these interspersed with the other normal vids please! Thanks for everything you do Lionel + Talbot!

[@nhanle4326]

Hi Lio, this is my first time watching one of your videos, and I really enjoyed it! I love your style and the lifestyle that you share-it's something I aspire to have in the future as well. I look forward to seeing more amazing videos from you. Thank you for all your hard work and effort!

[@joejackson6146]

loved the stats provided

[@eddierodriguez8874]

EPIC! Absolute beast. Love the structure of this video too!

[@street31111111111111]

i am exhausted looking at it..incredible mental and in top tier shape

[@ynie1]

I saw this workout on Zwift right after I finished my ride. Wtf…270+ watts average and less than 110 bpm for 4+ hours. Crazy fit

[@aaronjones1]

That's insane lol

[@abuckeye26]

4.5 hrs on a trainer is diabolical

[@abuckeye26]

@@sparklestorm0318 shut your face sparkles. It's used in the same context as crazy, insane, ridiculous. Are those overused you mash potato

[@abuckeye26]

@@sparklestorm0318 no. How about that sparkles

[@abuckeye26]

@@sparklestorm0318 sparkles, don't try to act tough on KZbin. It's stupid and over used.

[@djwillus]

I thought this was going to be a full ASMR video the way it started. I enjoy watching you guys try new stuff.

[@bb4prelude73]

Good stuff !This is motivation . We live in the same neighborhood and I thought it was to hot the other day with the humidity. But you are out here killing it

[@zsuzsannamarjai6493]

Wow! Impressive training day and a great video! Always enjoy watching them and the natural sounds are great. 👍🏻 keep up the great work.

[@chrisfofferolkvist7828]

Love the Wayne he uses the sofa table set up Eating like a toddler - love it!🎉

[@fiddlefiver]

Loving everything about this edit

[@spencerr4892]

Really cool format with location information. Would love the water temp on the pool if it continues

[@leegmann2282]

Watching this as I recover from the flu keeps me motivated to return to training.

[@kajib1]

Samee 😂

[@bonn1771]

Solid work LS and @Talbot great editing

[@andrewnguyen2154]

Beautiful and insightful video as always! And with a gentler appreciation of the day to day

[@deadidonnie7635]

this is what we love about training... it is the long hours of quiet and natural sounds... just like the sierra nevada training video from the Norwegian hype train

[@x93ventrilo]

Really great video! I love the format.

[@cbaum64]

Using the 5,000 dollar Wahoo Treadmill as a pee-bottle and phone stand 😂😂

[@almaguapa-sailboatliveaboa440]

LS is simply very inspiring. Thank You! 🙏🏻

[@chbelairful]

Great video...thanks....so inspiring

[@albertomolina2113]

Love the format

[@khh108]

Why isn't this a 7.5 hour video

[@Joseph-ns2pl]

Love these kind of videos!

[@kylecRVP]

This is one of the coolest training vids Lionel and Talbot have posted in a while!! This content is epic, If you go back on KZbin a to the old JanJan Fordeno day in the life training video this training style looks similar!! Lionel is so locked in he is going to have an incredible Kona 2024!! ❤🤩🔥

[@scottreutter]

Rad video, I like that format.

[@dianes.1909]

Lionel you don’t even look tired at all. Rooting for you sir.

[@MrTraveller.]

Incredible workout. Big motivation Legend

[@hansmeiners6668]

The man is back 🙌

[@megmikerodriguez6011]

Ol lady takes polka dot jersey on zwift...keep dropping the inspiration, Lionel! God bless, Megan 🙏💪🙏 ps. Yes Levi...WOW!

[@ironman140.6]

By far the best video ever made! I was hoping you would be under 7:30:)

[@mikeroudabush736]

Great Video, the best!

[@mathieuscaccino8552]

Love this Talbot🎉🎉🎉🎉

[@escue6]

Why have i never seen a lionel strength/mobility session? Are those only for mere mortals like us?

[@garmi237]

Crazy work ethic!

[@JonkopingLNL]

More like this, this was sick

[@sandro3390]

What is Lionel actually listening to during his swim? Sharp editing by the way and YES to all the B roll you can get, Talbot 👌

[@happyglamper2971]

You are mental...Aweome work.

[@boshiken4914]

That’s a long day. I completely agree that you need to have some training sessions that really mimic the actual event.

[@eversonkerber9011]

you inspire, congratulations.

[@lukas2063]

Amazing work

[@garyott7536]

Let’s gooooo! Get up early and go get it 💯✔️

[@anthonyhead7727]

Would be interesting to watch a video on what LS eats in a day given the calories burnt and time training time per day and keeping his size

[@juanantoniomunozsalazar6973]

Example of Commited, Consistent and Convinced...🔝🔝🔝

[@bigtaco956]

man this just inspired me to go harder at the gym

[@cyprianforc]

Nice picture to watch while running at home :D

[@MartinShkreIi]

amaZing video

[@tangarz5357]

7.5h is a good training week for me😅

[@apwr]

I believe you’ll WIN 🏆

[@oliverwallace3211]

The fact you can run so well with your gait is impressive. I watch you run and wish you drove your thigh and hip more. Can you get some track time with some 100/200 meter sprinters. Obviously i know how fast you are over 5km anyway but you should be 10 minutes plus faster on your IM marathon.

[@seanlopez7382]

What is the roller thing that Lionel is sitting on while he eats Ramen for breakfast?

[@kevingregory-evans6285]

So, is Lionel going to do that same Jan Frodeno 'pose' we see in the poster if he wins Kona?

[@Tomtom-o7e9j]

It boggles my mind how he can spend 20+ hours a week indoor just staring at Zwift or Jan on the wall. Monster!

[@jeffdesanty5753]

Dude, you hit the logic nail square on the head. Go get 'em.

[@milomilo8212]

Throughly enjoyed that. Instant noodles at 7:15am too is the shit 👊👊👊👌👌

[@joemoya9743]

Two thumbs up.

[@Underdog_Triathlete]

“Eh, it’s not that hot out, I guess!” >105°F

[@Swim_Bike_Run_World]

Great video, thank you! Why do triathletes living in the desert go swimming first thing in the morning? Seems counter intuitive? Run first, swim at lunch time (hottest time of the day, yay!), bike indoors last. What am I missing here?

[@MR-wh5wp]

I agree!! Get the run done in the coolest part of the day and when body is fresh 👌

[@gtkona1608]

At IM LP he suffered from nutrition issues when it was not hot. I think he would have done better moving straight from one session to the next to test out his nutrition. Also, high watts on the bike and low HR, yet relatively slow swim pace at much higher HR. After years and years he is still deficient in the swim. Not sure how the bike at 67 degrees would be best for Kona. However, in LP he hung around at the awards ceremony and chatted with anyone who came up to him! Something I never saw from the pros from the 90's and 2000's.

[@lxvijoshua4660]

I think you can optimize your swimming a lot actually maybe work on your high elbow catch

[@pfr_9]

What a great video!! Which camera do you use? Thanks!

[@advex4428]

I think I see the strength training coming through. While running Lionel almost appears like having this Blummenfelt horsechest.

[@frontierlandfrank5314]

130 lbs! That’s crazy. How tall is Lionel? 5’4”? He looks much bigger on video. Always thought he was around 6’0, 160lb.

[@adamreebs]

I thought he said 162

[@Atl_Vette]

Hes 5’10” n yeah it was 160 lbs not 130

[@frontierlandfrank5314]

@@Atl_Vette didn’t he say 58 kilos?

[@Atl_Vette]

@@frontierlandfrank5314 he was referencing he was down to “58”. before the session he said 161 then after he said 58 meaning 158. You can see it on the scale also he was using lbs and not kg

[@frontierlandfrank5314]

@@Atl_Vette makes more sense

[@NobleTries]

Lionel mutha fucking Sanders is carrying boats and logs out here

[@M4sl]

ASMR at its finest :D

[@jjllhh34]

Kudos to his wife for taking the kids for the day!👏

[@akdrn3624]

Poor Talbot 😂

[@ce4576]

8:06 "Hmm it's not that hot I guess" Mate, it's 41c outside

[@slavasss2189]

3:47 why is that? He exhausted?? Interesting to see his test level after such trainings

[@Emiljon]

What's the deal with the sprinkler at the pool? To keep the old ladies out of the lap lanes?