It's crazy, you have video footage of your run, but at the same time, I didn't see it on Strava, so of course it didn't happen. I don't know what to believe right now!

Well done to everyone involved in putting this series together. The videos provide some incredible insights into the work that Lionel and his team are putting in. The banter between Lionel and Talbot is hilarious too.

4:00min/k is easy?? 😂 I wish i could agree. Greetings from Austria. Keep on going, you're great!!

So many negative comments. Lionel, you are awesome. Talbot you are awesome. Both of you keep doing what you're doing and don't listen to the grumps out there sitting on their couches. 💪

I get pumped every time watching these videos. Thanks for sharing!

2:46 in Kona, last miles to the line will be fast to close out the Lionel/Frodo Ironwar. Can't wait.

Idk whose more badass. You ir david goggins. Thank you for all the info and inspiration

Thank you for these! Keep up the great work, and thanks for letting us watch.👍

Go, go, Lionel!!! All those figures should help. But, in the end, it's all about the mindset! Hope you'll do it this year! 💪🤙😎

Lionel’s team decoding this formula to Kona success is really fascinating. I believe Lionel when he says he is good mentally......he does have the wherewithal to push himself to the max....but he knows it’s only one part of the formula. It’s really what makes Kona so interesting to watch.....one of about 7-10 guys really have the “stuff” to win. It’s really too bad we have to wait for Kona every year to see that many great athletes against each other in one race. There seems to be way too many Ironmans.....

Man, you're in great shape physically...

Some observations from the data: Swim: Lionel lost two pounds; struggled to raise heart rate due to break down in form Bike: Lionel lost 3.5 pounds Run: Lionel could lose 7 pounds Mental focus: not an issue Physical toll of course: muscles feel worn due to weather conditions and elevation gains and losses Recommendations: Emphasize more strength training, focusing on heavy lifting Emphasize swim training that correlates heart rate to swim efficiency Incorporate more hill running Produce bike workouts that recruit and expand lactate as fuel Increase fat max as one way to counter the rapid weight loss throughout the race Just my two cents.

Its the swim. 31st out of the water so you gotta hammer on the bike to get to the main pack and then hold on the run. With how amazing he is on the bike and the run. If you take his splits from 17 and put a 48:00 swim on it he wins kona.

so cool to see how is made, feeling pretty confident for your preparation with the team! lets go champ!

Can not wait for Kona 2020 if all goes to plan LS will be right up there battling for the win

I have no been so fascinated by a KZfaq serious. Lionel keep it going man. You will succeed!!!!!! You're doing everything right. We're all behind you and sucking diesel. Full Gas man for the race!

Do it! Big up from Germany!

Anyone else extremely excited to see just what Lionel is capable off !!! 🤯

So what your trying to say is you want to do a 2:48

Interesting stuff. Really wonder why your 'doctor' has such an old lactate-tester. The new ones are immenant and thus more precise. Keep up the good work.

Love his videos. Heart on the sleeve stuff. He has hit the nail on the head in this video though. More run speed is not necessary. What is necessary is for him to sort his swim, his nutrition and not to over cook the bike. He has to face facts, in Kona now, like ITU racing, the swim is really important. He (and others) are expending serious energy just getting up to the front bike pack. It’s taking its toll on their run times.

Should look into the Run Gait. Looks like those new sketchers allow for pronation...

I don’t feel ok with Lionel calling my PB HM pace easy 😂! More Hills and R pace, that’s the key imo! Really hope he’ll win kona one day, like that we can all be in peace!

I see why his running form looks off. Lionel's right foot heel strikes and the left foot is midfoot striker. Half of his body is running a different running style then the other half.

Happy Birthday, Lionel!!! 🎂🎉🎊🎈

Nice video series. Would be interesting to see one regarding the current nutrition outside training/racing.

The answer to Lionel's "million dollars question" is actualy very simple: there must be enough glycogen left after bike to allow Lionel releasing 11,700 kJ of energy in just 2:48 marathon. We have known this for almost half a century. In other words, the exhaustion after cycling should be such that Lionel can release 1,700 kJ in just (or faster) 2:48 marathon. But it is not simple to prepare athlete for that ;-)

Hi Lionel I am not a pro! But for me you are an fanatic triathlete (maybe too much) I think you should train sometimes (not always!) with more fun (body feeling) and less data! I hope you will have funny + succesfull season This channel is really cool!

You have done the work. Now you need to follow the plan. Lets see what happens if you do that!

5:29 Heel Striking like a Mutha, I'm no expert but I think it would be more efficient if he didn't heel strike.

Banter off the scale! Great stuff.

They've got that right - Inclined running, stride balance (bike destroys it) is huge

Watching Lionel run in Hawaii, I think to myself, “ maybe I should stop watching videos and go for a run”. It’s 8 degrees out. Wind chill is -4. Naw, I’ll just watch videos.

Lionel, you should run your test in Cozumel, I heard that weather is even more challenger than Kona....

Pls more nice videos👍 Looking amazing

Hawaii is a good place to turn 32. HB, Lionel!)

darth vader when he goes jogging haha

lmao 2:48 is my marathon PR, I can't even think of running that in an ironman.

It looks like the hitch is back while running. Is that good or bad? IDK

I'm sure you know this but your right foot trails lower on the right duribg recovery when your running. Again you probably already know this. Thanks for making your videos.

Mr. Noodle marketing department needs to give Lionel a call.

First from CC Texas...Keep the drive going, Leonel 🤙

Just ask yourself when it gets hard... WHOS GONNA CARY THE BOATS!???

Was looking down when I clicked the video and I thought I was watching Spongebob when the intro music hit

Lionel Sanders drinking game: Every time Lionel says "data", take a drink....of water

Again thanks 🙏 to you all for this video!! 👍😀

How would you estimate your chances of winning by running a 2:48? Seems pretty tough, if you take a look at the run splits of Patrick Lange and Jan Frodeno in the past 3 years.

I wonder if Lionel worked on his heal lift he would generate more forward propulsion and avoid shuffling which as his form breaks down under fatigue leads to the hitch. Just a thought from a 2:40 marathoner.

Love these video man.....keep at it. See ya in Hawaii. #Kona2020

great video thanks! What did the nutrition specialist say at the end (...smart...)? Last sentence

Those new Sketchers are too soft in the heel - look at the movement of the right foot. They only have a partial plate at the front of the shoe. Interesting when asked about shoe - it was an OK? This is supposed to be Sketchers Vaporfly Killer?

Hi Lionel, did you measure your core temperature during the run too? Did you cool yourself with water/ice as you would do during the race? Why do you not wear a cap which would allow you to keep some ice in there?

talbot just got $500

The hype is real :-)

Legend!

Lionel....your conundrum is called.. "the brick".

Hi Lionel ... man I belive this shoe is not for you . This are made for runers that foot strike with the forefoot and you strike with your heel prety heavily. A shoe with a better transintion should be ideal for you. IMO your run has a lot to improve, if 4:00 is easy for you imagine with a beter runing form . Man you are so fit , what an inspiration .

What is the song at 15:53?

But main question is... WHERE IS THAT TRISUIT FROM?!

Easy $500 for Talbot :)

What's your Goal maratbon time off the bike?

What is Lionel’s HRR?

Does Lionel or anyone else train at high altitude, or at least try to simulate oxygen deprivation during training?

Name of shoes?

Better to to sacrifice bike timing. And go all out for run. Because run give you win in ironman

I doubt always training at 2:48 means you'll run that in a race, because the perceived effort will increase to maintain your pace as you fatigue

Guys 5:25 Song?

TOP 👌

I was so ready for... “Talbot, I am your father.” with that mask on. Highly disappointed.

Boss!

blood glucose?

So what the hell was his nutrition plan in 2017 that allowed his 2nd place ? surely he remembers what he did then. Talbot in the conclusion video cant you show his nutrition plan for each year he has done kona to see the differences in hydration status?

And his body will recover good strategy

Lionel you are a great inspiration for us, but let me tell you something. Work in your tecnic running form. The stride, the heel and the butt are really improper for someone with your level. I’m pretty sure that you know these, but why continues over time with same tecnic.

Just curious, would you ever think about trying the vapor fly 4%s for the Ironman. I feel like that would help your time a lot

he can run but something is wrong with his running gate.

Third!! Podium! 🚴🏻‍♂️👍😁

these series are killing me.... 1/ Guess what’s LS listening while running? Treadmill original soundtrack! 2/ Sure a severe anaemia shall be found at home. All these lactate test are not free 🤣 3/ LS eyes and body language seem not be following his speech.... LS kinda fed up with all this.

running technique? landing more on the ball of the foot rather than heel

L O V E. IT

what headphones is he using where he doesn't have to have his phone?

so many armchairs pro's in the comments. Real talk: if you knew your shit you would be there :p

The lactate numbers make no sense, it needs to be calibrated . It can't be 0.6 mol/l . I tested a lot of athletes and never saw that.

Sub 2:30 marathon 🤔 have you ever done a straight out marathon Lionel? $100 says you can’t go sub 2:30 😜

it'd be unnerving to run with my back to traffic 😟

Get the old white and green race suit back out Lionel , the new one is rancid!

2:48:00 is 3:58/km pace Lionel :)

Talbot, I'm equally as confused as you were with this strategy. Not training above race pace makes me very concerned.

Well he’s gonna blow up again on the run with this plan

we re back

Legenda em português porfavor

Voice Sounds identical to Jay cutler

Lionel seems to need a lot of fluids, hard to believe the body can assimilate enough while racing. That I think is the issue here. I was under the understanding u can only digest about half of what u take in under hard work. Maybe he needs to train the gut to assimilate fluids faster. Is that even possible to do???

Lionel how about you get in a swim squad. I was a shit swimmer for years at your level them got in a swim squad at after a year got out with Cameron brown. cant beat it

These sessions are good, but they don’t reflect race conditions at all. How much does this impact the interpretation of the data?

Not sure but his limp looks worse again

All sessions at 2:48 pace :(

Why do they talk about 2.48 marathon??? The goal is Top 5? To win hawaii Lionel has to run 2.40-2.42 at least. The race tactic been changed. Leading swim group going hard on the bike. Frodeno did 2.42 last year. 2017-2018 winning marathon time 2.39-2.40". This guys can run 2.14 marathon (alone) not 2.30. I cheering for Lionel i just saying need a different strategy a masterplan.

It hard to get through to the camera man

If I was your couch id have you push less watts on bike and see how the run goes