Should You Take a Recovery Day?

I spent the last year convinced that more training was the answer—zero rest days, always pushing, always exhausted. Turns out, I was dead wrong. I wasn’t adapting, I wasn’t improving, and I was straight-up miserable.

Now, I’m coaching myself, and one of the biggest changes I’m making is learning how to actually recover. In this video, I break down what I was doing wrong, why recovery is just as important as training, and how I’m finding a better balance moving forward

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Video by Talbot Cox

[SaidlFilip]

Intro Lionel compared to Sam is golden

[petrosgo]

Lionel after his first race “No more shitty rest days, machine full on” 😂

[stephenshaw]

on my 456th consecutive recovery day so you know i’m coming back lethal

[trk_peaks]

Lionel is the most professional Amateur for sure. 😂

[joshuafoulds]

All the Sam Long rips are hilarious! I hope this starts some good, wholesome banter that lasts all year

[kendallross]

The Big Unit catching strays in the first 30 seconds is INCREDIBLE content.

[sb_]

Recovery days is an anachronism. What they are are adaptation days. I always get teased for intentionally taking 2 "recovery" days a week. As a 50+ athlete with 35+ yrs competitive sport experience I've come to realise that 3-4 days is a limit on consecutive days for me. Many athletes forget the 3 pillars of training: Overload, Nutrition, Recovery. Focussing on the training, obsessing over nutrition, and forgetting the recovery and adaptation. What constitutes a recovery day. It doesn't have to mean slobbing on a couch eating nachos. It may just be going for a walk, generally Z1.

[AnthonySluissi]

"Doctor, got a situation, i'm addicted
Tell me more about it...
I'm addicted to Lionel Sander's Vlogs
I see, take a recovery day then"

[eitanshushu]

with all the sympathy and respect lionel, i am having trouble with the "now my idiology is ..." concept that keeps changing every friday

[janstruck]

Thank you Lionel for appreciating to us age groupers! We love to do the Sport but were maybe not at the right time at the Right Place or have not the physical ability to turn pro. Whatever we try to organize our lifes as effiecient as possible to have some Hours of Training per week. And we do this to take Part in races for age groupers and try to reach our Maximum in there. Of course far away from your Performance Level but it means a lot to us age groupers. And it is so Good to hear your appreciation for this! Thanks a lot! Much respect for you and all the best for your Season 2025!

[samspurlin]

Hahah Lionel’s example of a “recovery” day full of garbage sessions would be the most incredible hero session I could ever imagine doing. 😂

[joemalone]

Sam V Lionel intro was absolute class 🙂 So so good.

[ctoddfry]

So much wisdom/honesty in the last two videos!

[ryanmonaghan]

I’m here for all the Sam and Lionel back and forth

[Amanda_K_]

Interesting on saying you felt miserable last year, I rewatched your Oceanside prep video yesterday and thought how happy and chill you seemed and thought that is him about to crush a race, relaxed and happy.. maybe you should rewatch it 😊

[coboisarapatanas]

New season new revolution! Gotta love the consistency of this behaviour

[EugeneYeroshenko-pb]

I like Lionel because of his honesty, he is honest with his self and share his real experience with us. Man, you are role model, real man, real athlete, thank you and good luck in your carrier!

[P_ounds]

I'm not an elite athlete such as yourself but my progress finally exploded once I took actual recovery days.

Love your channel.

[dodo]

great to follow your journey Lionel. Good to see a pro asking the right questions!!

[megmikerodriguez]

Intro. was the 💥!! Blu just dropped a new vid and admits he just took several days "easy" but didn't explain exactly what that meant, lol! Like you've been preachin, it's all about what works for you, the individual. Some athletes derive more from a complete rest day and others need some active recovery to keep the muscles loose. Praying for your balance and wisdom, LS. God bless the family in this journey and thanks for sharing it with all of us, Megan 🙏💪🙏