Search
shop

Lionel Sanders reveals INSANE training strategy as he walks a triathlon tightrope for IRONMAN Kona glory bid

The Canadian superstar reveals how he is preparing for the big Hawaii showpiece on October 26.
Editor-In-Chief
Last updated -
Get the ultimate guide to destination racing

Lionel Sanders will once again try to scale triathlon’s highest summit later this month – the IRONMAN World Championship in Kona.

The hugely popular 36-year-old Canadian superstar – second behind Patrick Lange back in 2017 – will make his latest assault on the biggest prize on the ‘Big Island’ of Hawaii with a new mantra underpinning his strategy.

Two years ago ‘No Limits’ freely admitted he had tried to copy Norwegian superstars Kristian Blummenfelt and Gustav Iden when he was coached by Gustav’s brother Mikal. It’s fair to say that strategy did not work in Kona as he finished down in 34th place while the Scandinavian stars dominated the podium.

Now Lionel is back to doing what is best for him ahead of the big dance on October 26, and that means ‘Train Insane but Undertrain’ (surely we will see that on a T-shirt soon…).

Lionel on Train Insane but Undertrain

Sanders, speaking in a video on his YouTube channel (watch the full version at the foot of this article), explained: “I’ve spent a decade learning about myself, and then I spent the last three or four years copying other people. But I already knew what I needed to do for me – I already did that but I didn’t stick to it.

“There’s inherent risk in everything, if you want to reach your limit. Basically what we’re trying to do is train insane, but undertrain. Because if you’re 1 percent overtrained, you’re gonna do s***. So you need to train insane, but undertrain – and that’s like almost an oxymoron. It’s like extremely difficult to do, but that is what we’re trying to do.

Lionel Sanders at the press conference ahead of 70.3 World Championship 2023
Lionel Sanders is preparing for another Kona glory bid on October 26 [Photo credit: Ville Kashkivirta / IRONMAN]

“That is why people are using lactate and the heart rate and the core sensor, all these different metrics because they’re trying to train insane, but undertrain. And so sometimes you overdo it, and there’s no coach on this earth who knows what to do not to overdo it every now and then.”

Sanders buying into the program

Sanders is quick to point out that all great athletes have trouble walking the line that is just enough, but not too much. He says the key is trusting your own knowledge, and buying into the program.

“Every single great athlete has been injured – Frodo [Jan Frodeno], Kristian [Blummenfelt], Lucy [Charles-Barclay] – go down the list, they’ve all been injured and they all have great coaches. Because no-one knows exactly, and sometimes you don’t listen to the signals etcetera.

“So this is the culmination of a decade of learning and experience, this is what I’m bought into, and that’s what you need to do. You need to buy into your program, you need to believe in what you’re doing – that what you’re doing is gonna make you the best you can be. And then you need to execute it.”

Graham Shaw
Written by
Graham Shaw
Graham has been involved with TRI247 & RUN247 since the summer of 2021. Since then he has provided strategic direction for all news and is passionate about the growth of triathlon as a fan sport.
Discover more
TRI247 podcast
What is it really like to be a professional triathlete? NEW TRI247 x Challenge Family podcast takes you beyond the start lines this race season
Challenge St. Pölten 2024 - image credit Jose Luis Hourcade / Challenge Family
Expert swim coach on the three most common swim mistakes age group triathletes make (and how to fix them!)
French Riviera T100 bike course Esterel
Let’s race… French Riviera T100
TRI-FIT VANGUARD tri suit review
The entry-level tri suit with a serious amount of performance for the price point – TRI-FIT VANGUARD review
Gustav Iden aero position body rocket
How to get better at holding your time trial position – Expert tips from former PRO time trial cyclist Alex Dowsett
latest News
Challenge Barcelona 2023 - Photo Credit: Jose Luis Hourcade
‘It’s going to be an absolute firecracker’ says Cam Wurf after booking IRONMAN World Champs spot
Maya Kingma Karlovy Vary win 2024
Two-time Olympic triathlete joins top pro cycling team – and is set to race in Giro d’Italia
Oliver Conway World Triathlon Cuo win Saidia 2025
Breakthrough World Cup win – and Brownlee Racing spot – in memorable week for British youngster
Lionel Sanders wins 70.3 St George 2025 photo credit Getty Images for IRONMAN
Triathlon superstar Lionel Sanders moving again but taking it step by step in injury battle
Magnus Ditlev - T100 San Francisco 2024 run
“I lost it mentally” – Magnus Ditlev reveals why he was shown red card at IRONMAN Frankfurt
triathlon on your terms
Never miss out with our triathlon alerts & digest. Get a dose of adventure & inspiration with Boundless.
The 247 Group

The home of endurance sports

Share to...