Training articles

3 Lionel Sanders cycling training for Ironman

Lionel Sanders The 220triathlon spoke on the web where he told how he was preparing for Kona last year and showed some training examples.

Sanders He performs much of his preparation with roller training, where he works strength and endurance that allow him to have great performance in the race. Sanders He also performs long sessions of 4 or 5 hours, which helps him a lot in both physical and mental preparation.

Below we are going to comment on some of the trainings that Lionel Sanders carried out in his preparation for Kona 2107.

Incremental cadence session

Duration: Approximately 1 hour.

Objective: Increase muscle adaptation in high and low cadences

Frequency: 3-4 every 10 days

Training: Slight warm-up and brief return to calm. The purpose is to vary the cadence with key points of the objectives that you want to achieve in the race, to calculate them you have to adapt it to a resistance rhythm.

Adaptation of the age group:

4 blocks x 15 minutes, for example:

[3 minutes at 70 ppm, 3 minutes at 80 ppm, 3 minutes at 90 ppm, 3 minutes at 100 ppm, 3 minutes at the preferred ppm].

The objective is to work at different cadences. Remember to do a 10 ′ warm up and a 5 ′ lap of smooth pedaling.

Lionel Sanders

Endurance session

Duration: Up to 5h

Objective: Neuromuscular adaptation to exercise for more than 5 hours: intensity is not important, but accumulating kilometers.

Frequency: 1 time every 10 days

Training: Roll to a power similar to that of Ironman during 5hs.

Adaptation of the age group

Lionel advises to carry out several shorter workouts of 3, 3h30, 4h beforehand, to gradually increase the time and the kilometers.

He also advises doing 2 or 3 time workouts that we think will take us to complete the 180km of an IM.

Speed ​​session

Duration: 2hs

Objective: Improve the pace in the cycling segment of an IM 70.3

Frequency: 1 time every 10 days

Training: Warm up gently 15 ′ + 10 x 8 ′ at threshold, with 3 ′ rest between repetitions. Back to calm 10 ′ soft

Adaptation of the age group

It is a good workout for our legs!

Most age groups will need to adapt progressively. This would be the training

8 x [6 ′ threshold + recovery 3 ′] or 8 x [7 ′ threshold + recovery 3 ′].

Subsequently increase the intensity 10 x [6 ′ threshold + recovery 3 ′] and 10 x [7 ′ threshold + recovery 3 ′].

Always remember to warm up and return to calm.

Photo: Getty Images /


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