I jumped back into training with high-intensity intervals in both biking and swimming—and wow, did I feel it. This workout was all about speed, explosive power, and pushing past that voice in my head telling me to slow down. It was AWESOME!
Interval Bike: 40 Minutes, 10 x 20-Second Sprints
Nothing wakes up the legs like 10 all-out sprints on the bike. The first couple felt great - legs fresh, cadence smooth, energy high. By the fifth one, I was feeling it. By the eighth, my legs were on fire. By the tenth, I was just holding on, determined to finish strong.
The beauty of sprint intervals is that they teach you how to recover while still working. After each burst of effort, I had to control my breathing, lower my heart rate, and prepare for the next one. It’s the kind of training that builds not just physical endurance but mental grit.
Interval Swim: 12 x 25m (1,200m Total)
After crushing the bike workout, it was straight to the pool for 12 x 25m intervals. If the bike drained my legs, the pool demanded precision and power from my arms and core.
And I beat a bunch of guys in the pool!
With each interval, I focused on explosive starts and strong finishes, keeping my strokes efficient and my breathing steady. The short distances made it feel fast and intense, like I was racing myself in mini sprints.
By the time I hit my last 25 meters, my arms were toast, but I felt accomplished. The water always has a way of reminding me that endurance isn’t just about pushing through - it’s about working smart. Oh, and I also felt I was a "super-fast Comet!" To the reader, it makes not sense at all, but to me - I was thinking it while swimming. It is so good to see myself getting physically stronger!
Reflections on Day 13
Sprint workouts are tough, but they build the kind of strength that will pay off on race day.
Some days are about long, steady endurance, and others - like today - are about short bursts of maximum effort. Both are essential. Both push me to new limits.
On to Day 14
One sprint, one lap, one mile at a time. Let’s go. 🚴♂️🏊♂️🔥
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