I still remember the very first time I decided to get serious about weight training as part of my triathlon training. My biggest fear was that adding strength sessions would make me too bulky to swim or run effectively. But just like Lionel Sanders — affectionately dubbed Mr. No Limits — I soon discovered that weight training is not a hindrance; it’s an immensely powerful ally. In this post, I’ll share some insights I’ve picked up from his remarkable journey and talk you through why injury should never be the end of the road, how to dial down (or up) that threshold pace, and why fueling with carbohydrates is everything when chasing Ironman glory.

Embracing Strength to Prevent Future Injuries

Like many of us, Lionel Sanders learned that strength training is invaluable in injury rehabilitation and prevention. Far from shrinking away from weight racks, he turned every injury into a chance to build a stronger foundation. When my knee developed a nagging pain after a race, I channeled that same “turn adversity into advantage” mindset. Just like Sanders, I realized that focusing on lifting and proper nutrition doesn’t slow you down. It helps you bounce back faster—both physically and mentally.

Building the Aerobic Engine and Respecting Threshold Work

A strong aerobic base is like the financial nest egg you start saving early; it compounds over time, setting you up for exponential growth. According to Sanders, a balanced training plan includes threshold levels work—think of it as your “rent payment” to the aerobic landlord. Neglect it, and you risk stagnation. Overdo it, and you might burn yourself out. But sprinkling threshold sessions wisely can boost aerobic fitness and ensure you’re ready for competitive endurance sports challenges.

Fueling the Machine with Carbohydrates

Let’s talk carbs. It can be tempting to skimp on them, especially if you’re nervous about weight. But Mr. No Limits recognizes that carbohydrates are the fuel that keeps the engine roaring for hours. He has been known to consume up to 150 grams per hour to combat the significant calorie deficit from high-volume triathlon training. I took a page out of his book as well. I used to hold back on “carb fueling,” but the difference was night and day once I started matching my intake to my training load.

Ironman World Championships: Turning Challenges into Opportunities

Despite a recent injury, Sanders remains committed to competing in the Ironman World Championships. That right there is the definition of resilience and consistency—two values that have guided him to the top tier of triathlon competitions. I’ve personally never toed the line at Kona, but even in smaller races, I’ve often wondered if showing up while not feeling 100% was smart. Like Lionel, I discovered that sometimes the bravest move is not to step aside but to make the most of the opportunity—to treat every race as a chance to assess your progress and fine-tune your craft.

Maintaining Consistency and a Daily Routine

Sanders credits a large part of his success to consistency in recovery and maintaining a fixed daily routine. He wakes up at 6:30 and knocks out the lights by 9:00, ensuring his sleep schedule is locked in. From a personal standpoint, I have found that consistency in bedtime is a hidden superpower. It’s the “secret sauce” that helps me show up fresh for early-morning swim sessions or intense bike intervals. Throw in a bit of work-life balance—like playing basketball with friends or enjoying family time—and you have a holistic approach that staves off mental fatigue.

Inspiration for Everyday Athletes

Regardless of whether we’re chasing a podium finish or just aiming to finish our first triathlon, there’s a lot we can learn from Lionel Sanders’ journey. He reminds us that a setback is often an invitation for a comeback. Weight training isn’t just for bodybuilders, it’s for anyone serious about performance and achievement.