Flagstaff Altitude Camp || Week 1 

Seems like Lionel is really enjoying training. Great to see

The Norwegians holed up in Sierra Nevada Spain prior to St George… seems like an amazing training facility…..and even though Flagstaff is much lower altitude in comparison, it’s still @7000 feet with the ability to go up to 9000 in a 15 minute drive….and it’s not in the middle of nowhere. It’s also cooler in the summer….such an amazing place.

Hey Lionel. I suffer badly with my mental health and so finding the motivation to train can often be insanely hard. One thing that always gets me pumped up to train though is your videos, so thanks! I'm going for Kona next year and I really hope a) I make it and b) I can meet you to say thanks! Really hope you win Worlds one day, inspirational!

Germans/Europeans for forever: "Altitude training is the key!" *winning everything through scientific proof* Lionel after 10 years as a pro: "There might be something to it, let's try it out!" :D

I love this guy so much! What a character! Just always so awesome to hear from him. Thanks!!

Nice to see that all of your hard work in training over the last few years is paying off. I was most impressed at the small snippet of your swim stroke at minute 7.5 of the video. Your dedication to re-writing your swim form has paid off. Your arm recovery is so much more relaxed, and you have learned to throw it into the water rather than place it, resulting in tremendous generation of torque and acceleration on your pulling arm. I hope this serves as a lesson to all those triathletes that are trying to train at higher intensity to make up for their Technique deficit

Thanks for the insights and for sharing! All the best for what's coming up next! 🙂

So exciting to hear that you will be at Tremblant 70.3! I will be there as well, bringing up the back of the pack. Good luck with your ongoing training, it is always interesting to hear your comments and thoughts about what you are experiencing.

Erin and Chewy appreciation DAY !!👍 👍👍👍 EXCELLENT 👍👍👍sometimes We take for granted what it that takes to keep the Team going ! All the support and sacrifices that they do .

lol yes recurring could be a word :)

Keep em coming. I like to rewatch em all throughout the week before or while I’m training. Great stuff!!!

I’m glad you’re in FLG! I’ve lived here for 10 years and it’s a fairly unknown spot. Great running town and hopefully you’ll benefit on the bike and swim! We

I once read that the best supplement to go alongside altitude training is a simultaneous increase in RU-vid video vollume, you should seriously consider this as an addition to your program, great adaptations!

I'm moving in four weeks from sea level to 1800 meters. I appreciate the first person description of what to expect in terms of walking around and power numbers on the bike.

Lionel is growing. Like that ✌🏽

Altitude really helps.i live at 2500 meters above sea level. sometimes I hike close to 4000 meters. and every summer when i go to the beach, the first days I am there my running feels like flying.

I'm a simple man. I see Lionel Sanders, I click like!

Awesome you are going to race Mont Tremblant - see you there!

I was deployed in Kabul in 2003. Thats at 1800 m. I remember lots of the guys took of 30 sec to a min on their 3000 m run test after arrival home. I didnt recognize myself in a long bike climb. Had the feeling of being unstoppable compared to the old me before deployment

Great dude

Niiiiice! Just Erin behind the cam and the Lion. Lol.... traditional, regular, recurring could be a word :-)

I spend time between tx and colorado. 2 big things I've heard and agree with. 1. Your cardio system seems to track the co2 in your blood more than O2. So ramp up and down slowly, because a quick spike in effort can delpleat the O2 in your blood and it seems like your cardio system won't respond until you panic. 2.The thing you loose by being at altitude is pure power. Z4 and z5 work is much better at sea level. But for most visable results try to do a slightly above theashold workout the day you get back. If you do it by the numbers it will feel like a below threshold workout, and if you just keep hammering on it till you are exhausted, you will last like a below threshold workout.

Is really good to see you training using science in sports. Don’t forget you have hyperbaric chamber, that allows you to sleep in it and maintain altitude adaptation. Iron cowboy used that, and also big mountain climbers that don’t use oxygen to reach the tallest peaks in the world, sleep in that chambers to maintain the adaptaion

my college I swam at was at 7500 feet. To this day I can still kick out to 15m mark and do super hard hypoxic sets just cause my mind knows that its a lot harder at 7500ft. Altitude training is 100% real and it took us a few weeks to really get adapted.

Becoming unbeatable 🚀

You are a legend lionel

Lower oxygen is a game changer, best of luck hunting the #1 spot!

Lots of literature on the effects of living at altitudes, including increased stroke volume and RBC counts, to allow more efficient capture of O2 in the air. I’m not sure what the literature says on actually training up there, but merely living in a low pO2 environment compared to sea level will likely be beneficial if you were to race back at lower altitudes. Ensure you’re consuming adequate iron

Awesome training venue! Make sure you increase your hydration and carb consumption as the body is naturally working harder at altitude, even at rest.

Looks like Lionel slimmed down considerably. While it's not always advisable it surely is, if you want to become the fastest man in LD Triathlon. I really hope it pays off, because he puts in so, so much.

Yea swimming at altitude is great, love it in adh 👍😎

What you have witnessed and kindfully shared with us were some experiences other endurance athletes from our national long distance running team have also told me about. The first view days (4-6 days) at altitude feel relatively easy because your body has not even realized what is happening. These easy days are followed by a period adjusting where the body responds and does the first small adaptations. This is when you feel really horrible (roughly day 3 to 5 days). When your body has adjusted, you start to feel better again. They have also told me about the difference in breathing: as you are not able to breath in as much oxygen in one breath as you normally do, your body responds via increasing your breathing frequency. It ´s basically the same as riding up a steep hill. As you can not push a big gear anymore, you need to switch to a lower gear and to increase your cadence. This change can of course be a bigger problem in swimming than in cycling or running because it interrupts your rhythm on the swim. But I am sure you will find ways to handle those challenges ;)

Gets you ready for training in old age like me…..a good warmup is an absolute must to open up your lungs:-)

The down side is what you said at the start about heat. All training is at a lower intensity from a muscular point of view. This is why some go with live high, train low approach

lets gooooo!!!! discord gang

Lionel, bravo! Altitude is since 1970' known und proven. But you need to watch the intensity and iron level ib the blood.

dude yes, im in Tucson and that sun is blazing. if im not running at 5am, it is treadmill at the gym for me! its not only so hot on the skin but this super low humidity just SUCKS the fluid right out out of you! never mind sweating! my heart rate goes up way too fast when im trying to run outside in the middle of the day during these months.

OH YEAH!!! Lionel is coming back to Mont-Tremblant!!! See you there!!! :)

You can do hill repeats climbing Bryce Canyon. :)

Hallo Lionel! I'm traveling to Phoenix in July for work and I have been breaking my head over how to continue training in that heat.. Especially since I'm from the Netherlands where it's cold most of the year. Do you maybe have some tips on how to atleast maintain working out in the summer in Arizona? Would be awesome! Chris

Jack Daniels running formula book! Pretty good read for altitude training. Plus, Pro cyclists have been doing it for years and years.

Been there on the high elevation, swim panic attack due to low O2. It's freaky. Hang in there boss!

Love the comment @ 4:00 relative to swimming @ altitude

Nerd out on effortless swimming RU-vid Lionel. So many great tips on breathing and also stroke rate. Yours looks a little low. I think altitude will be a game changer for performance!

the beginning is gold hahahah

I’ve done some six day run races at altitude (9000-13000 ft) and I’m usually there for about 10-12 days each time and always feel like I get a little fitness boast when I get back home to sea level. Great video! Definitely make these a traditional, regular, ritual…RECURRING thing!

You must have a big ❤️. Your heart doesn't have to beat as fast as person with a smaller heart.

Can't wait till you spend a month in altitude then drop down to sea level for some speed work. You'll definitely feel a boost.

This seems like a really good call

Series 🥵

you could start these vlogs always with a new word of a day kind of a thing, like in purple patch podcast, but take it from your own world :)

Live High / Train low. There is even a whole hotel dediactaed to this philosophy in Denia, Spain owned by former olympian Alexander Kolobnev. Used a lot recently by the pro cycling teams. Ineos have been staying at the Parador hotel in Tenerife for over a decade for their training camps.

I went once at altitude in Tigne, one of the highest Sky ressort in France. I couldn't climb the stairs without beeing 180bpm lol

Lionel -- a few comments, if I may: Roughtly speaking the physics goes like this: 1000m altitude: 10% less oxygen per breath 2000m altitude: 20% less oxygen per breath (about the height of major cols in the Tour de France and about where you are in Flagstaff) 3000m altitude: 30% less oxygen per breath 4000m altitude: 40% less oxygen per breath 5000m altitude: 50% less oxygen per breath (about the height of Mont Blanc - Europe's highest mountain) At 3000m it is common to feel a mild headache and some nausea until you're aclimatised. At 5000m then you will feel extremely weak unless fully aclimatised. You might even need to be choppered off the mountian as you could be very sick. I've personally found that after 4 weeks hard work at altitude (I'm an alpinist, but have raced Ironman) and then a 2 week rest period, I'm absolutely flying. I see a HUGE improvement. A Depends on your personal biochemistry, but for sure atitude training can have a major positive impact. Good luck with it!

Ooh, norwegian altitude camp

Words are hard. 😉

Hi, you are referring to acclimation, not adaptation. Initially the body increases ventilation (rate, tidal vol) and resting HR, then (usually a few days to weeks) RBC increases and is less of a bandaid response. There are benefits and costs to training at altitude. The benefits can be different in scope and magnitude between individuals (some people have no training effect). The cons to training at altitude for a race at sea level is that the air is much denser and wetter at sea level (esp. Hawaii). This means you have to work harder to attain the same pace when back at sea level. Since the resistance of the water remains the same at altitude, I imagine swimming might see the most benefit. But, MOST importantly, there is more RESPIRATORY RESISTANCE at sea level (so you're losing respiratory gains by training in drier, thinner air). If you want to compete in a warm, most environment at sea level, to me it makes the most sense to train in those conditions... but I'm not an expert in the field, nor a pro athlete. Cheers.

^ Erin appreciator

Spend 2 months at Flagstaff and then come run some laps in San Diego on Fiesta Island. You'll be amazed.

The difference between being a winner and being number 2 - panic attacks during training. Hope your learning progress accelerates. Now think of what a good running form would help you achieve! You‘d be the GOAT!

scheduled

Somebody tell me Lionel does strength work…perhaps a killer video on that aspect of his training??!! PLEASE!

Yes. Appreciate the Mrs. she is your rock. Go hunt down the cococino cowboys in flagstaff. You need some run buddies.

Moreeeeee videos plz

Is that the same pool Gustav was swimming in for his build to Florida videos?

Any plans to go back to the disc brake Speedmax?

Reoccurring video Vlogs!? I’M IN! 🔥

Hi Lionel! Can you talk about philosophy of Buddhism in context of your career. Because i suspect that it has a major role in it :)

It doesn't solve the heat problem in Tucson, but have you considered living up on Mt Lemmon and training in town?

Same oxygen, less partial pressure 😜

🙅🏽‍♂️🙅🏽‍♂️🙅🏽‍♂️🙅🏽‍♂️ we need them more haha

I wants to know or if you do what's your body workouts like?

Hey Lionel. Not sure if you read comments but I live in flag, train at FAC, and I’m training for my first Ironman (Ironman AZ). Would love to meet you.

you started to question the seefood. HAHAHAH

There is a rare editing glitch in this one! Lionel talks about the panic attack twice, basically reiterating what he said earlier. It's almost relieving to know Talbot's videos aren't always perfect.

Central Mexico is excellent for altitude training (6,000ft / 1,800m): Low oxygen, low cost, stable weather and nutritious food 🇲🇽 🌮🏃‍♂️

where is that pool in flagstaff?

So what‘s the status on his bike? Garneau shirt and old Canyon bike? Is he changing bike sponsor to end of the season?

Team Norway ... team Norway ... - look at VITS - that helps 😜👍 ... swimming topic first ... but even more

Foo, I get hungy now for an Home made Burger - but Fridge is empty 😒

You are dragging your right foot in swing phase. You don't lift it as high as your left leg; that's why you look like you have a hitch in your gait.

Para cuando subtitulado en Español???

I think you're looking for the word: routine, Lionel 🙃 I much prefer your less polite words though 😁

Routine is the word your lookin for.

what are those headphones that Lionel wears during his workouts called?

Surely Mikel is giving him some guidelines to altitude training, can't possibly be this naive

Do you get the same altitude effect training indoor as you would outdoors? I just noticed all bike and run sessions were indoor on the video. Always assumed altitude camps would be predominantly outdoor but could well be wrong.

Conventional?

You’re late to the party Lionel, the Norwegians have had altitude trying since they are 18.

“Customary”

Shout Out to Matt_Mac Flagstaff Vibes.

Just a thought. You do most of your training at zone 2, high or low aerobic level, right? I have heard that type of training is good to do at altitude, but quality sessions that are meant to stimulate improvements in threshold, efficiency of movement, and VO2max are likely to be done at lower intensities than you are accustomed to. I am not familiar with the practices of triathletes training at altitude, but I have heard of some of the greatest marathon runners ever living at and training zone 2/the aerobic systems at altitude but traveling to lower altitude for quality session to maximize output during those session. An example is Ryan Hall, American marathon runner. I would listen to him talk about this practice on the Peter Attia Podcast episode 199 (ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-0gOHy74y1hE.html&ab_channel=PeterAttiaMD).

Panic attacks in the pool are DREADFUL.

Behind every great man, there has to be a great woman... my poor wife 🤣 Good luck bud

Reoccurring*

Does anyone know Lionel’s typical 100m swim pace ?

We breathe at exercise like we breathe during rest… you’re right that hypoxia training is very important!!!! Check out Konstantinos Buteyko and more importantly Patrick Mckeown… changing the way you breathe will change your life. Has mine!

To everyone looking to train in Arizona. We are full. We have no more room.

Old fashioned?

Bro you need to run outside!!!