Volume vs Intensity: The 2025 Training Showdown Between Sam Long and Lionel Sanders

Introduction

As the 2025 triathlon season kicks off, a riveting discussion unfolds between two of the sport's titans, Sam Long and Lionel Sanders. The core of their debate? Whether training should lean heavily on volume or intensity. This isn't just about personal preference—it's about shaping the future of endurance training. Let's explore their training philosophies, the science behind them, and what their upcoming races might indicate about optimal athletic preparation.

Decoding Training Philosophies

Sam Long's Dedication to Volume

Sam Long, a proponent of extensive training hours, typically logs 28–30 hours weekly. His approach can be likened to conducting an orchestra:

Bassline: Steady endurance (Zone 2)
Drums: Threshold efforts
Lead Guitar: Sharp VO2 max intervals

Long argues, "Doubling your training hours from 10 to 20 isn't just more time—it's amplifying both your endurance and your power." In 2024, he clocked about 1,200 training hours, showcasing his commitment through dominating performances in Tucson’s renowned “Shootout Ride.”

Lionel Sanders' Precision with Intensity

Conversely, Lionel Sanders champions a more targeted approach, focusing on intensity with about 17 hours of training each week. His strategy emphasizes:

Absorbing Load: Enhancing recovery to adapt to increasing demands.
Event Specificity: Tailoring sessions to mimic race conditions, especially for 70.3 distance races.

Finding Common Ground

Despite their contrasting hours, both athletes agree on several key principles:

Progressive Adaptation: Avoid burnout by gradually increasing training loads.
Individualization: Tailor training to what suits an athlete’s unique physiology.
Monitoring Recovery: Use biomarkers like heart rate variability (HRV) to fine-tune training schedules.

The Science Behind Their Strategies

Understanding the zones:

Zone 2 (Aerobic Base): 60–70% of max heart rate, building endurance.
Zone 4 (Threshold): 80–90% of max heart rate, increasing performance capacity.

The Pareto Principle in training suggests a mix of 80% low-intensity and 20% high-intensity efforts yields the best results. Recovery is crucial, with Sanders stressing the importance of tracking sleep and muscle soreness to optimize training absorption.

Upcoming Races as Proving Grounds

Sam Long is set to compete in the T100 Singapore on April 5–6. Will his high-volume training pay off in this short-course challenge?
Lionel Sanders aims to defend his title at the IRONMAN 70.3 Oceanside, also on April 5–6. His focus on specificity could be the key to his success.

Key Insights and Actionable Advice

Adaptability: Align your training with your body’s recovery abilities.
Balanced Progression: Gradually increase both intensity and volume.
Data-Driven Adjustments: Utilize tools like HRV and sleep tracking to refine your regimen.

Practical Steps:

Monitor recovery using devices like Whoop or Garmin.
Experiment with alternating 2–3 week blocks focusing on either volume or intensity to discover what yields the best personal results.

Visuals and Further Research

Needed Infographics:

Comparative analysis of training hours between Long and Sanders.
Breakdown of the music analogy in training.
Historical performance trends in races.

Areas for Expansion:

Investigate biomarkers for training load absorption, such as cortisol levels.
Explore injury rates associated with extremes in volume and intensity. [Further research required]

Join the Conversation

Call to Action: What's your take on this debate? Which training method resonates with your goals? Join the conversation with #TriTrainingDebate and tag @tri247!

Optimized for keywords such as "triathlon training balance," "endurance vs intensity," and "athlete load management."

What is Sam Long's approach to training for the 2025 triathlon season?

Sam Long believes that volume is essential for success in triathlon. He trains around 28-30 hours a week and emphasizes the importance of handling the increased load to avoid becoming counter-productive.

What is Lionel Sanders' current training approach?

Lionel Sanders focuses on intensity and specificity within his training, generally completing around 17 hours of training per week. He advocates for a balance of volume and intensity based on what an athlete can handle.

How does Sam Long view the relationship between volume and intensity in training?

Sam Long believes in a harmonious relationship between volume and intensity, asserting that more training volume should also include proportional increases in intensity to create effective stimulus.

What example does Sam Long use to describe his training methodology?

Sam Long compares his training methodology to music, where different components correspond to different training intensities: zone 2 as the bass line, threshold work as the drums, and VO2 as the lead guitar.

What are Sam Long's opinions on seeing improvements in training?

Sam Long believes that if you are adding volume each week and growing stronger, it indicates that your body is tolerating and benefiting from the increased training load.

Is there an agreement between Sam Long and Lionel Sanders' training methods?

Despite differing opinions on volume and intensity, both Sam Long and Lionel Sanders acknowledge the need for a balance of both, and agree that training should consist of as much volume and intensity as an athlete can handle.

#TriathlonTraining #VolumeVsIntensity

Source: https://www.tri247.com/triathlon-news/elite/sam-long-lionel-sanders-volume-intensity-training-debate-2025

Discover unique triathlon-themed merchandise, including stylish t-shirts, stickers, phone cases, and home decor - perfect for endurance sports enthusiasts and athletes. Shop now