Lionel Sanders' takeaways from his IRONMAN Canada win
This past weekend, Lionel Sanders He was crowned winner of the Ironman Canada held in Penticton, where he achieved a convincing victory by more than eight minutes over the second-placed athlete. However, the swim was cancelled due to the cold water conditions.
In an interview with Kevin Heinze de Triathlon MagazineSanders shared lessons learned from the race and his preparation for Kona.
About Nutrition
Sanders admitted that he still struggles with nutrition in long-distance races. Despite his experience, his body reacts differently. “I threw up at the finish line,” he said with a laugh. “It’s still a work in progress. I think I eat too many carbs and my stomach notices it.”
Although he uses Maurten, a sports drink that shouldn't cause stomach upset, it hasn't been the solution for him. “I didn't have stomach problems until this happened,” he said. “I don't have an answer to my problems. I have eight weeks to continue preparing and practicing.”
Sanders believes the key is the amount of carbohydrates he consumes. “I think I’m eating too many. When I eat too much, my stomach gets irritated. If I eat less, the irritation starts later. My body can’t seem to absorb all that.”
On the pace of competition
Sanders admits he pushed the pace on the bike in Penticton, setting the record with a time of 4:09:07, but he paid the price in the race. “I put in 10% more power than I had five weeks ago in Lake Placid.
Part of that was because the swim was cancelled and I had fresher legs. And then I paid for it in the race. I faded, so it was a learning experience.”
Change in your sneakers
Sanders experimented with the Nike Alphaflies in Penticton. While he liked the comfort, his running style didn't adapt well to the cushioning.
“After Placid, my legs were pretty beat up and the Alphaflies are really cushioned, but for my stride I don’t think they’re good for me.
I'll probably go back to a firmer shoe because my legs are so beat up today. I prefer something more like a race shoe.
Sometimes you don’t learn this until you put it into practice in a racing situation.”
Heart Rate
Sanders used a heart rate monitor for the first time in a race. His heart rate remained low, leading him to believe muscle fatigue was the cause.
“Yes, it scared me a little bit. My heart rate is low and it tells me that it is probably muscle fatigue that is preventing my heart rate from increasing.
As I ran, my heart rate actually dropped. My muscles start to get tired and then I can't keep my heart up, so it feels like I'm running to keep my heart rate up.
Having the numbers to back that up gives me insight into the appropriate training to meet the demands.”
The Road to Kona
Sanders is focused on execution and reaching his full potential in Kona, above the records.
“I’m not really focused on those external things,” he said of the race records. “You know, at the time you’re doing it, it’s fun, but right now I’m really focused on getting to my best level, and if I do it in Kona, Kona is where I want to do it.
If I can finish there and say that was all I could do and I executed it well, I'll be totally satisfied with that."
“I have won many races, but the ones I remember most are the ones I performed best, regardless of the result.”
