Lionel Sanders grandit à Harrow, une petite ville de 3 000 habitants au Canada et commence le sport dès son plus jeune âge dans le milieu scolaire où il pratique la course à pied et le basket-ball. Home > Training > Training Plans > FREE Zwift Custom Workout: Lionel Sanders ‘Intervals ’ FREE Zwift Custom Workout: Lionel Sanders ‘Intervals’ January 10, 2018 January 4, 2018 by John Levison. I'm back in the thick of training for Ironman 70.3 Indian Wells. He refers to himself as a ‘freak’, someone who just does things differently. You’ll be running 5K, but not all at once, and Sanders says it should be “a controlled hard effort.”. Find the middle of the two, and that is how you properly prepare for an Ironman.” For the most part, that is exactly what I did differently this year, at least for the bike and run training. Finally, we’ve reached the final workout before the 5K time trial, and it is to be run “at bang-on 5K pace,” Sanders says. Lionel was lucky enough to get a race in recently over at the PTO Championship in Daytona. Corey Bellemore, sub-four miler and one of Canada’s top 1,500m runners, joined Sanders for the first workout of the 5K PB campaign. Lionel Sanders is one of Canada’s best Ironman and long course triathletes. You might not be able to match Sanders’s result, but his workouts have proven effective, so test them out yourself and try to beat your own best time over 5K. RELATED: Lionel Sanders secures triathlon worlds victory with race-best 30K run. An all-out run with “pure VO2 max stuff.” (Sanders ended up running 8:37, beating his PB by eight seconds. Workout #3 is the first tempo run of the build. In August, 2010, Lionel did his first Ironman. Really, regardless of where you run it, if you follow these workouts and stick to Sanders’s training plan, you’ll have a great shot at breaking your 5K PB. Strava members can plan routes, participate in motivating challenges, and join clubs. Sanders has said that he “just shows up to races. This is a bread and butter set for me. You should also run it a bit faster, aiming for your goal 5K pace. Training Articles . The Lionel Sanders Content Pool is a place for any news outlet or sponsor to acquire content to promote Lionel. Join Strava to track your activities, analyze your performance, and follow friends. mwglow15 March 18, 2020, 7:46pm #11. Sanders says that the penultimate workout of the 5K build made him “very, very nervous.” Even more nervous than he is before an Ironman triathlon, he says, and that’s because it’s a short, hard and fast 3K time trial. Born in Windsor, Ontario, Sanders attended the University of Windsor, and later transferred to McMaster University in Hamilton where he ran for the cross-country running team. The fourth workout in the series gets back to the super fast intervals, this time with a broken mile. Smash your 5K PB with Canadian triathlete Lionel Sanders, Two minutes rest between intervals (featuring 200m jog recovery), Three minutes rest between intervals (featuring 200m jog recovery), 1.5 minutes rest between intervals, 2.5 minutes rest between sets, 80 seconds of rest between intervals (with a five-minute break after the first five repeats), 2.5 minutes rest between intervals (featuring 200m jog recovery), One-to-one recovery (meaning if your kilometre was four minutes, you rest for four). If you want the fastest result, it’s best to run it on a track, but mapping out a course will work fine if that suits you better. Unconventional, against the norm – both in terms of image, and training. And in the world of triathlon – where pinpoint aesthetics and minute planning mean everything – the Canadian is regarded as a rebellious, incongruent figure. 11 Likes. Add your email to the Canadian Running newsletter mailing list: Get the digital edition of Running for your chosen platform: This field is for validation purposes and should be left unchanged. Training Articles. Lionel Sanders is a cyclist from Windsor, Ontario, Canada. Sanders has a very popular YouTube page, and he recently posted a series of workouts as he worked toward breaking his 5K PB — an attempt that was ultimately successful as he ran an impressive 14:34. Lionel Sanders posted an interesting blog about his training leading up to his 2nd place finish at KONA this year. 2013 triathlon season In 2013 Sanders began to race local Ontario Multisport Canada triathlons. Corey Bellemore, sub-four miler and one of Canada’s top 1,500m runners, joined Sanders for the first workout of the 5K PB campaign. RELATED: Workouts to break 20 minutes in the 5K. Lionel is a 4 time Ironman Champion and 27 time Ironman 70.3 Champion. Workout #9 is another tempo run, exactly the same as the first (although Sanders does say to try going a bit faster this time around). Chasing The Lion is the Short Film of Lionel Sanders' ascent from drug abuse and mental illness to one of the best up and coming long distance triathletes in the world. 40 K J’aime. All that’s left after these 12 sessions is to run your 5K time trial. Lionel Sanders-Professional Triathlete. If you have it in you to hit 5K pace on the final repeat, Sanders says you can go for it. A post shared by Lionel Sanders (@lsanderstri), Sanders says the second workout in his build is “a real bread and butter workout” for him. Here’s a deeper look at what went into this performance. If you are doing it right then about three quarters of the way through the 3 minute intervals you should start feeling the finger tips pulsating, and getting a … Best Bike Split’s Ryan Cooper interviewed Lionel and took a closer look at his bike and run files to see how the race unfolded. I saw another pro's training log that had a 24 mile run with negative splits. Lionel has uploaded to his social networks a video with his newor training of series of 2.000 and 400 meters on the track. Sebastien Kienle said to me in a car ride during the Island House Triathlon, “Read your blog posts after Kona 2015, then read your blog posts after Kona 2016. Only through LOGGING EVERYTHING will you be able to ascertain what works best for you. Sanders, has published on his social networks a video with his last specific training to try beat the hour record in velodrome. He has won the ITU Long Distance World Championships, placed second at the Ironman worlds and he has many other wins across various race distances. He’s wired to be in control of his own training and an alpha. Get started by signing up for free. Sponsors: If you have not been added to the iCloud Photo stream to access all images please contact Lionel’s Team. Training Articles/Coach Blog. Home > Training Lionel Sanders fait des tests à Kona avec son entraineur L’année dernière Lionel Sanders était en très bonne position au début du marathon au championnat du monde Ironman mais il a succombé à la chaleur et à l’humidité et a terminé en 22ièmeposition. It was after my St. George 70.3 training analysis that I really started to realize that I respond well to high-volume training, and that is why my current training may appear that way. Please submit a request for any use outside of social media here. The third-last workout of the series features 800m repeats. The Canadian triathlete media Lionel Sanders, He has published a new video on his social networks with a workout looking for heat resistance. IRONMAN IRONMAN 70.3 Nutrition Strength View all Triathlon Road MTB Nutrition Strength View all Cycling Marathon Half … If you’re feeling good, end the session with a short tempo run. Keep in mind that 6:00 pace is only slightly faster than his IM run pace. But Canadian pro triathlete Lionel Sanders has kept the negativity of this year at relative bay, ... those times are CRAZY fast for training paces!) She has been an IRONMAN finisher multiple times and is a very experienced athlete, which benefits Sanders. He aimed to run one workout a week going “really fast” with race-pace efforts from one mile up to 3K. But, just because it works for me doesn’t mean it will work for you. A place where friends and fans can gather to follow Lionel's triathlon journey. To have gone from that inauspicious 10:14 to 7:44:28 becoming one of the fastest ever over the distance, Sanders has come up with a unique training plan and philosophy. Il persiste dans la course à pied au collège et au lycée et obtient quelques bons résultats avec une 10e place aux championnats régionaux de cross country et de steeple. Lionel Sanders Glad I went to Kona in February and did a training camp. IRONMAN IRONMAN 70.3 Nutrition Strength View all Triathlon Road MTB … Receive more great content like this in your inbox! The intervals are aerobic – not threshold – so adjust speed accordingly and work up to this quantity. The treadmill is great when motivation is low. Lionel Sanders has been a Canyon athlete since late 2018. Bike Session . Sandersperforms much of his preparation with roller training, where he works strength and endurance that allow him to have a great performance in the race. Power13. The fifth workout of the series saw the longest intervals so far, but Workout #6 gets right back to the short and hard stuff with “pure speed,” as Sanders says. J’ai pu échanger quelques mots par écrit avec Lionel Sanders, qui a terminé 2ème à Kona lors des championnats du monde IRONMAN en 2017, et je vais vous en faire profiter ! Leave this field empty if you're human: FREE Zwift Triathlon Custom Workout Plan. Canadian Lionel Sanders is one of the world’s best triathletes and a force to be reckoned with in the world of Zwift racing. 2017 was Sanders’ third attempt at the IRONMAN® World Championship, finishing 14th in 2015 and 29th in 2016. Lionel Sanders recently set the IRONMAN record with a time of 7:44:29 at IRONMAN Arizona. 3 Lionel Sanders cycling training for Ironman 30 May 2018 LionelSandersspoke for the 220triathlon web where he told how he was preparing for Kona last year and showed some examples of training. 190.2k Followers, 435 Following, 595 Posts - See Instagram photos and videos from Lionel Sanders (@lsanderstri) A lot of my training has changed over the last month as I now have a coach. Another workout each week was a bit slower at 5K race pace, and he added a tempo run every couple of weeks. Lionel Sanders’ domination at 2017 IRONMAN 70.3 Oceanside was partially the result of a drastic bike position change, which allowed him to average 354 watts and still crush the half marathon in 1:14:06. Sanders tried them all, but it was on the track where he excelled, and by the time he got to high school, he was known as one of the area’s best runners. Author: Lionel Sanders A 70 minute session with descending sets of intervals above your ftp. Training Articles/Coach Blog. The treadmill is a great tool, and must be used appropriately. The goal to move from 55,089 kilometers. He’s also a great runner without the swim or the bike on either end, and back before his triathlon career took off, he ran for McMaster University in Hamilton. ), RELATED: Post-run core work with triathlete-turned-marathoner Gwen Jorgensen. Run Session . He has won the ITU Long Course World Championship and has finished 2nd at the Ironman World Championship. If you don’t have a training partner, and you’re not great at pushing yourself, then I would take the treadmill any day over outdoors. The indoor-training philosophy began on the bike. We took a bit of time to get his impressions of the race in general, but also his performance on the day. (Read More). In this workout, you’ll target 3K race pace, which Sanders says is about 5 to 10 per cent faster than 5K pace. Lionel Sanders-Professional Triathlete held a Normalized Power of 317W for just over 4 hours on his way to setting an IRONMAN record time of 7:44:29! Next weeks video will not include an interview it will just be a mash-up of training over the last few months. Lionel Sanders grew up in Harrow, a small town about 40 minutes from Windsor, Ontario. 3 x 40mins in your ‘sweet spot’ with low cadence (60-70rpm). All Photography courtesy of Talbot Cox. Sanders ran 4K for both the warmup and cooldown, but he says it’s OK to cut those down if you feel it will be too much. No hype just straight raw video this week. He’s become famous for his indoor training regimen that would seemingly be mind-numbing for most mortal beings, but has become an integral part of his success. S'il est parmi les meilleurs coureurs du lycée, il le fait sans mettre … In 2016 he broke the Ironman World Record in Arizona with a time of 7:44:29. Lionel uses triathlon as an outlet to test and explore his physical and mental limits, and his mission is to inspire others to do the same. DING DING DING!!! His 10:14:31 was an impressive time for a guy who had gone through a few relapses since he’d borrowed that credit card. RELATED: Core and stability work with Ironman world champion Craig Alexander. The indoor-training … He … Sanders calls Workout #8 “The 1K Sandwich,” and it’s once again going to focus on “pure speed.”. Sanders is a professional athlete, so his body is used to hammering hard runs multiple times a week. “This should be a comfortably hard effort,” he says. 6 Likes. I have decided to document my training and racing through youtube vlogs. March 18, 2020, 7:30pm #9. LIONEL SANDERS’ TOP INDOOR TRAINING SESSIONS. The seventh workout in the series is the same distance as the second, but with less rest between intervals. Instagram / Lionel Sanders training on the roller The Canadian triathlete media Lionel Sanders He already has a new challenge in a year that he will not be able to compete in Kona. Below we take a look at the bike file of 2nd place, über-biker Lionel Sanders, to see how the day shook out. In Workout #5, you’ll be running 10K pace. The curious thing about this traininghe has done it with his mother Becky, who also competes in IRONMAN. Erin does the rest.” Advertisements. His "easy" pace is probably 6:15-6:30. Lionel Sanders 41º series training You have trained at a temperature of 41 degrees Celsius (107 degrees Fahrenheit) 11 June, 2020. Another important note: Sanders doesn’t always include warmup or cooldown times for these workouts, but you should run about 10 to 15 minutes on both ends of the main set. 10 x 3mins at 6% incline to 2mins easy at 0%. He’s become famous for his indoor training regimen that would seemingly be mind-numbing for most mortal beings, but has become an integral part of his success. G650 March 18, 2020, 7:45pm #10. Who the hell is Lionel Sanders. It’s a place with one stoplight, fewer than 3,000 people, and not a whole lot for kids to do other than play sports. Set the ‘mill to a challenging pace, and your incentive to keep going is that you don’t fly off the back. Lionel Sanders announced on social media today that he has married Erin MacDonald, with whom he has been engaged since fall 2014: ... arranging all logistics of his racing and training, managing sponsor contracts and travelling with him around the world to his races. Since his March 19 injury – he suffered a sacral fracture while bike training before Oceanside 70.3 – Sanders has improved and upgraded his training facilities which he has used to relentlessly attack his weaknesses and increase his strengths. 1 Like. 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