Returning To The Ironman Distance 

After following Lionel's journey for so long, I think I would legit shed a tear if Lionel won Kona. What a story that would be!

Lionel is a BEAST so I’m here for it and no matter what happens he’s a champion in my book!

"I need to build a base" ... "starting with V02 workout"... "I just skipped the rest"

Your work ethic is truly legendary, but the amount you go between being done and being back is almost as legendary. We are rooting for you!

I know you have the desire to be on the top of the podium again but your influence has come a long way. I am sure you inspire thousands to do better. I’m not saying you don’t need to try to win but I know as a regular Joe I really enjoy watching your insight, training, and work ethic on your channel.

I still think Brenton Ford with effortless swimming would work wonders for the technical side of swimming. Don’t make me nag you lol. I have been with you on your journey since 2014. I will come to Kona to see you on that podium.

7:15 If you are coaching yourself and building a base, just wondering why you didn't listen to your coach, when he (meaning YOU) set the 90s rest? Why change mid session?? Wouldn't it have been better to do the prescribed, then analyse the data afterwards, like a real coach would, with your objective hat on?? Then make the required adjustments for base building for the next session?? If you're going to self coach you can't be going off piste left, right and centre, as you won't be building up consistently and ultimately tapering correctly 3-4 months from now. Then we'll just get another emotional video about how it went wrong. Be strict with your self coaching! Set yourself up for success!! If you can't be strict with yourself and you can't separate the coach from the athlete, then get a real coach!!

He’s a great guy but this video highlights his overall problem. Goes to the trouble of writing a session and cause some device says his oxygen is good he adjusts his recovery to make it shorter. No points to prove this early in the year. I hope he has his final epiphany soon and just forgets about the shit lactate tests (and other tests) that he said he was sick of 2 years ago. I don’t think they are helping him in any way. No tougher athlete out there. It’s just that the others trust the process more than him. He always questions it and changes it. Go well man. I think everyone would love to see you win a WC.

lionels videos inspired me to do my first ironman race. he has probably brought a not insignfiicant number of people to these races

Was notified of the title of this video and immediately said "Hell yes" out loud. Amped for 2024 Lionel.

Thank you for doing the most logical thing you could for your career. More time on the bike and run is your strength. Ironman maximizes them both. Play your hand the strongest way possible. It’s where you belong. Can’t wait to see the product this year !!!

just IMAGINE, him actually doing it. I think its possible, and what a story it would be! thanks for the goosebumps in the beginning btw 🤝🏽

I'm going to build a base! Workout 1 - massive VO2 max session.

I am a huge fan. Full Ironman is the right distance for Lionel. It's tough to say but for 70.3 and shorter distances his swim is just too slow nowadays. He is 35 (soon 36) and his chance to keep up with Ditlev and Laidlow is best at Full IM.

I'm a big big fan of you Lionel. But sorry when I write this. Why do you show all your numbers. All the other champs keep their secrets and smash it when it's time. 400w is not base training. You can not peak in spring and in kona. Talbot can do cool vids of training and racing without to much talking about your secrets. It's like war games. If everyone knows your numbers, they just have to be one step further and they will win. I wish you and your family all the best and God's blessing.

Lionel will change his mind and second guess himself until the day he dies.

Remember to love the journey and have fun!

Excellent news! Kona this year is a great opportunity, Gustav and Blummi in Paris, yes - listen to Jan (and Sebi) and things will improve for sure, good luck Lionel.

Man, I'm excited for you. Work hard, rest hard, don't burn out. I hope you're feeling the strongest you've ever felt on that start line in Kona, good luck!

I just hope you remember all your advice over the years!!! Eat well, hydrate well, and rest well. It’s like you have these realisations on repeat. Eat, drink, rest repeat. The training is something you have always done well :)

Oh yes, 140.6 Lionel is back!!

finally the type of videos we love about lionel! great job talbot! and finally THE real goal is back on the table!!! 🤙🏻🤙🏻🤙🏻

Only Lionel would say “building a base” and then do a VO2 max workout. Go get it. No Limits.

Hey Lionel, great to see you using the Moxy. For the VO2 sessions, have you tried wearing one on your bicep? Systemic oxygen usage seems to track well with W’ (from the critical power model). This might be useful to regulate the duration and content of those sessions. Just an idea! Happy to share more info if I can help 👍

Go For It, Go For it & Keep Going For It, Nothing More Glorious than Lionel on the Queen K & coming up out of the Energy Lab

With more pro’s doing the PTO, this leaves a strategical opening with the Ironman’s. I like the decision. You still have to earn the victory. NO LIMITS BABY!!!!!!!

I've got a fever, and the only prescription is more Lionel montage!

Better listen and TRUST your coach, 1,000% dial in your nutrition, and when a company asks you to wind tunnel or do any kind of tests, DO IT IMMEDIATELY. Absolutely 0 stones unturned. We know you got the work ethic. Now to prove the doubters, that’s a whole different aspect that’s left. BRW… Ben Knute has a CdA of .18….

I cannot endure the pain of another coach switch / nutrition switch / swim switch / distance switch. EMOTIONAL DAMAGE I tell you!

Good to see the focus on fulls again. Appeared Mikal was trying to get him a base the year he almost beat unbeatable Gustav in Florida. Of course, not sure how long that relationship would last when he was also helping his brother/Kristian. He also nearly won Worlds in St. George full too against a un-beatable Kristian at that time. These top swimmers come out of the water so far ahead now though. Gonna have to bring the bike gap down 5-7 minutes before starting the run. Then some luck and running 15 secs per mile faster then 1st and you might nail Kona. I just re-watched Nice worlds. Lange couldnt track down Laidlow running a 2:35 or something in Nice. He had a 10 minute gap off the bike.

Hey Lionel, dont you think it would be smart to add a couple of good gym sessions per week, under the guidance of a proffesional? More so in this building time of the year. Just a thought. Best of luck!!

It’s the full iron man or nothing I think 70.3 and PTO is lame. Go big on the full course dude. You are an IRON MAN!

you are not following your principles and return back to this greedy company - this shows you are not a winner - maximum 2nd place possible for you!

A few thoughts for you, brother: - Rollers are SO cool... way to go - Fast runs depend on having good legs after the bike... so, I think staying on top of the bike will serve you well; maybe some brick workouts? - Would someone PLEASE tell Ironman that the ramp at the finish line is evil?? Why do it? It's especially unfair to the disabled athletes... so unnecessary! - Lionel, you are going to ROCK it this October!!! Have no doubt! I'll be screaming for you from my home in Colorado, as I'll have to watch it on-line (bummer)... blessings to you!!

Regularly consulting with a coach like Dan Lorang/Björn Geesmann, aswell as real lab testing would only help. Hope you achieve your dream anyway!

One of the most likeable athletes to do it. I think the sport has passed him by, in terms of major championships, but respect his effort and honesty along the way. Without a major improvement across all 3 disciplines, he’s no longer a contender.

Good luck Lionel. Half the battle is knowing what you want. So let it be, Kona here comes Lionel. Please don't over-cook yourself prior to Kona. All the best. I'm routing for you all the way.

Are you going blonde Lionel? Looks good…kinda like a 90s boy band hairstyle….should stay imo :D

Don't strive to be superior to others; strive to be better than you were yesterday.

Go for it, Lionel! A lot of work to do, but you have the heart of a Champion! Now, put in the smart, hard work and go out and express it fully and get that Kona win! 💪🏻 🏊‍♂️ 🚴 🏃‍♂️ 🥇

Lionel is like the mad scientist of Triathlon, such a fun watch. Didn't he say measuring lactate is unnecessary though?

You are absolutely killing me here, Lionel! You’ve changed your mind more times than you’ve changed your bike shorts……but I’m still on board this train til retirement, so let’s go.

LFS your one of the reasons why I trained one year, you a tuff boy, who talks true words. For me (and all the other cool guys) your a Maschine and our inspiration, no matter what the other say! Thanks for doing this

Du Québec...66 ans...je suis ta carrière depuis longtemps. Je t'ai vu à Tremblant à chaque fois que tu as participé. Je suis un coureur depuis 50 années. INSPIRANT!! Merci Lionel

Always Motivated By Lionel Sanders!!! Thanks for sharing.

End? what you mean? you can't retire 🤨

Can't wait to see the final journey unfold. For 10 years I have been a fan. All good vibes your way man ✌️❤️😎 YEOW

Wait, Lionel has hair?

Giggling and kicking my feet rn

Great video !!! Love the music as always Talbot

The wretched swim lol. I have to wonder if Lionel got into a Roka X suit vs the Blue70 if it could be a difference maker. They are far more buyamt and while they don't add a magical 5 minutes to a swim, they do tend to create a lesser potential to over-muscle the swim and save energy. I wouldn't be surprised in Lionel's case to see him get another minute plus for the same effort. It could be the difference in staying on the feet of a good pack. I don't easily hand wave away a paying sponsor, but it might be worth going unsponsored if Roka won't step in. Easy to play armchair QB but it's always stood out to me given the swim struggles. Anyway, Kona run and I am here for it!

Come to Brazil on may to race IRONMAN Brazil. Nice race to prepare for KONA!

So reverse engineering 52 min swim 4:05-4:10 bike 2:35 marathon 😳

LET’S FUCKING GO LIONEL

Ha I was thinking about you today while out walking the dogs here in Ontario, Canada...I had a gut feeling we'd be hearing you were returning to full distances...Is this a new hair color with the new Lionel...Saw a quote - Rivers flow one way, be a river and flow to new beginnings, don't flow back repeating yesterdays stuff. Good luck, keep on

Lionel, Really enjoy watching you race. I want to see you win Kona.

Love the focus and putting it out there in January - ONE goal, plain and simple. Go get it!

We are long overdue for some lactate updates. 8 weeks was up a while ago

Lol I saw the first sequence like “🤔 he has frosted tips!” Then I was like “oh no he just has hair now” 😂

two goats..crowie and jan....you got this Lion! very excited to see this evolve to the finish line in Kona

Despite all the lunacy surrounding Lionel and his attitude the past few years, I think we’d all like to see him win at Kona 2024 and call it a career. What a story it would be

Lionel is the most inspirational male triathlete out there. I don’t care what he achieves as long as he keeps talking about it and documenting it.

So much for concentrating on 70.3

Let's f*cking goooooooo, Lionel! Can't wait to watch you race this year.

F*** yeah 😎😎😎 What a sick intro!!!

I am really curious about aero testing. In november Lionel said, that he is going to fly to Germany to Canyon.

What plans do you have for bike efficiency? Have you or will you look ar tire rolling resistance? How have your recovery and eating habits been?

Let's go Lionel!! I belive in you. Always will.

So Frodo is coaching us?! 🚀 🐐 ❤

What an epic intro :) and as a bonus the intro was almost half the video :)

Make this one count brother. If Use that experience, and plan your season out carefully like you expressed in your recap, no doubt people will be feeling your wrath mid-season

YES YES to Ironman! My man is now focused. Kona is yours no doubt. You read it hear.

I love the taste of music!!

Would love to see you in Roth this year!

Giving my like before watching the video!!!!!

Hair is on point….a little Sun-In to lighten things up in the winter!

Good move, I said it months ago. Swim distance versus bike distance is a much better fit for Lionel. Far less important if he is off the pace in the swim; the run will be the decider now.

Who is watching this on the treadmill 😂

I hope Gerry sees that footage of your elbow hitting the water before your hands at 10:15 into the video.

Love your videos and your races Lionel I’m rooting for you all the way

Glad to hear that you found your limits, now you will be able to surpass them.

How did I miss Talbot's music/ video compositions AWESOME

Hell yeah!! No Limits. Push the human body and never give up

Best of luck Lionel and I will for sure be cheering you on for that elusive Kona win.

Lionel sanders aka the flip flop

Feed the lion. Hell yea.

Have you ever contemplated looking at your foot plant and trying out a mid-foot/fore-foot strike with a slight forward lean from your head down to your big toe? Probably not something to mess with if this is your last year but, even if it's next year, if you make that transition you'll have a new lease on the run guaranteed. I made the switch myself so I speak from experience. It's like the difference between using flat pedals on the bike then moving to clip-less. Substantiated by Daniel Lieberman's paper "What We Can Learn About Running from Barefoot Running: An Evolutionary Medical Perspective." Also, probably the most informative 5 minutes on running foot strike you'll find is Danny Dreyer's video "How to Avoid Heel Strike: Video Instruction by Chi Running's Danny Dreyer."

See ya 🏝️ 0:21

Love your videos and your races Lionel I’m rooting for you all the way

I agree that Ironman racing is your best decision and would love to see you win Kona! I’m a big fan, just wish you would get a coach you trust and stick with it for the long term! All this chopping and changing..”this is the way!..”no this is the way!”… “this week I’m going to do this!” 🤷🏻‍♂️ it’s so sad seeing your talent going to waste!

Love it! But please get some good shoes for running, DO NOT GET TOO SQUISHY SHOES. I liked the running in the PUMA's best!

"I'm going to build a base this year" *Immediately proceeds to do a VO2max workout*... -Lionel Sanders

Loved the old greenntri suits for the 🦁

That's what I wanted to hear.

focusing on running efficiency and economy would make the most sense. Get a pro runner and learn from him. And cut the hair short will come a long way not color it. This will only make you better. So don't take it bad. Thanks for the inspiration.

Hoppa gas erop!!

Nice haircut 🤙

What is your reason for using the rollers over a trainer?

Oh yay!!! Get it Lionel! We are all here rooting for you!!❤🥳🥳🥳

Efficiency is is big area to win. The fastest guys are going to the Olympics, so this theoretically would be one of the best shots. Good luck!