Kona Vlog 9 || Felt great today, but learning from 2022

In today’s vlog, Lionel crushed a tough LT2 run session with 3K repeats, feeling great and in control. But the real story is how this year is completely different from 2022. Last time, he came into Kona completely fried from overtraining, but now, he's focusing on staying smart and prioritizing recovery.

After the run, it was all about an easy recovery swim to keep the body fresh and ready. Lionel is doing things differently this year, making sure he arrives at the start line feeling strong and healthy.

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Video by Talbot Cox

[dcfan]

He looked exhausted in 2022. I don’t mean just tired from a workout but you can tell he was spent. 2024 he seems so relaxed. He believes in himself and we believe in him.

[davidhall]

Can't get enough of Lionel. Sadly, my "fast" years are behind me, but made it to Kona once (2014) and Lionel's journals let me relive those memories. Lionel's willingness to share and humility is unmatched. But once in a while, he should acknowledge that he is truly exceptional!

[ironman.]

Lionel with the family is so good to see.

[juliandiazromero]

Talbot, you're an amazing storyteller. We'll be watching no matter what you choose to do. Kona Series is back baby! Do one with the Norwegians, one with Cam, and one with Magnus!!

[andysmith]

Blood flushing workouts are underrated, so no not a waste of time, being able to push more blood with nutrients and oxygen to the cells without stress is where the adaptations really occur, great message for all us AG's.

[gringo_vira_lata]

8:40 quite honest update, really kind from your side to inform your followers 🤙🏼 really appreciate it ❤

[hughlokar]

Got caught watching the shirtless guy at my desk again at work (their having a meeting about me tomorrow)

[dalefoote]

Great job, Talbot. This series is fantastic.

[jhonnimencias]

Lionel is looking better than ever, he’s more confident, smarter and he’s training the right way now !! Lots of miles lots intensity lots of recovery that’s the way … I’m hoping to see him top 5 if he bikes with KB and Gustav… I see him 2-3 minutes behind Kb and Gustav in the swim and I think he will be able to bridge up to them on the bike and stay there … that needs to be Lionel’s mindset, and don’t change in T2 please stop wasting 2 minutes of valuable time there !!

[musify]

I trust your judgement on how you want to take these KONA daily vlogs forward Talbot.... enjoying every bit of it.... chapeau.!!! =)

[michaelgrace]

Love watching when the other athletes join in the videos, so many great personalities in the sport!

[drj]

Lionel is finding his PRIMMMMEEEE and I'm so ready for it! NO LIMITS

[pauladams]

14:16 "I am on a good path now..." Your head, body and heart are in a very good space. Positive energy coming your way. Happy birthday Levi 🎉 Canuk who believes in you!

[AzrulAbdullah-sc]

Training at around 90 ish HR is ok! You seems to be relaxed compared to any 6-7 races in kona before. Building the base block at lower HR could be the key for you. Just find your own sweet spot in btwn the effort/HR and speed. Surge in the race only when needed to preserve the energy. Plan and imagine the whole race of how best you think you can deliver on the day. Rome wasnt built in 1 day so does Lionel Sanders. Keep the good work, you know your own body. Avoid injury and stay mentally and physically healthy. Have confidence in yourself, you got this Lionel!

[coboisarapatanas]

On cycling there is no replacement for riding time, all minutes are good minutes. so in my opinion is totally worth it when well integrated on good training plan.

[melaniesauve]

Talbot, we truly love watching you and your craft. In fact, would love to learn more about the art and the work. There are many athletes who, in the advent of action cameras and socials, would love to learn about filming and editing! Heck I would pay for a Talbot intro and advanced class. From equipment recommendations to style points. You are the best!

[TommySaucierPlourde]

Love the format. Do your thing Talbot !!!

[donaldlamarche]

Thanks for the heads-up Talbot with Vlogs on other athletes. I like your questions to Lionel. Great insight into how he thinks. Love all these videos. I really don't care what position he finishes. I just want him to race to his potential. I know that if he's anywhere near the front with 15km to the finish, he will push himself more than anyone. All the best Lionel. Can't wait for race day.

[erichklemm]

Focus on the fam is right. Priorities in check. Look forward to the other content around Kona as well.

[anthonyrodiger]

93 heart rate training:
chatgpt says "Active recovery: A session like this can help with muscle recovery by promoting blood flow without adding stress to your cardiovascular system."
😊
chat says: "KB would agree, as long as its balanced with intensity workouts"