Training notes for swim, bike, run, paddling, racquet sports, and strength work.
Swim
Sighting every 6–8 strokes in open water keeps you on course without breaking your rhythm — worth practicing in the pool before race day.
Swim →Spin
Structured intervals build bike fitness faster than steady spinning alone — especially useful when the weather keeps you indoors.
Spin →Sprint
Even pacing beats a fast start almost every time — a controlled first 5K makes the last 5K far more enjoyable.
Sprint →Scull
Efficient paddling comes from core rotation, not arm strength — a stronger catch and higher stroke rate beat brute force.
Scull →Smash
A relaxed grip and a full shoulder turn generate more power than arm strength alone — tension is what kills a smash.
Smash →Strengthen
Two short sessions a week focused on hips, glutes, and core do more for injury prevention than extra cardio ever will.
Strengthen →