Sorry for some silly questions (see below) but just started training to do triathlons about 10 months ago.
My past: I'm now 53 years old but ran a 2:28 marathon 20 years ago and was doing 70 miles a week until I hit around 42 years old (consistently at 90-100 miles a week when I did my 2:28). Totally stopped running at around 42 and started racing bikes (just got under 1 hour for a 40K TT two years ago and was generally putting in 8-12 hours a week over those past 10 years on the bike).
Currently: I had no background in swimming so that is where I am weakest. Generally I'm now around 25-27 seconds/25 yards in a pool when I am training and do 3 swims a week for a total of about 4800 yards. Started running again 8 months ago and I now run 6 miles, 3 times a week at about 7:15 pace. I ride 3 times a week for a total of about 100-110 miles on the bike each week (with one 60-65 mile ride). I've done about 5 sprint triathlons over the past year- 5K runs generally around 21-22 minutes (7:15 pace), 20K bike in about 32-33 minutes (22.7 mph) and the 750M swim in about 14-16 minutes (so, I do well at the local age group level but, obviously, the swim sucks and its just the sprint distance)!
My questions: I plan to do a couple of olympic distances this fall and want to work up to a "fast" 70.3 next spring.
1) So, given all of this is it possible to do around a 5:15 70.3 some time next June (I generally have time to train a couple times a day)?
2) If so, what would a "normal" week of training look like given my age, background and current training to achieve something close to that goal? (I understand periodization, etc. but just want a sense of what a typical week might look like and the workouts that would occur during that week).
3) I often see plans where you swim and run the same day and other plans where you swim and bike the same day (does that really matter - I'm not talking about bricks but, rather, two workouts in the same day)?
OK, enough about me - just want some help!
My past: I'm now 53 years old but ran a 2:28 marathon 20 years ago and was doing 70 miles a week until I hit around 42 years old (consistently at 90-100 miles a week when I did my 2:28). Totally stopped running at around 42 and started racing bikes (just got under 1 hour for a 40K TT two years ago and was generally putting in 8-12 hours a week over those past 10 years on the bike).
Currently: I had no background in swimming so that is where I am weakest. Generally I'm now around 25-27 seconds/25 yards in a pool when I am training and do 3 swims a week for a total of about 4800 yards. Started running again 8 months ago and I now run 6 miles, 3 times a week at about 7:15 pace. I ride 3 times a week for a total of about 100-110 miles on the bike each week (with one 60-65 mile ride). I've done about 5 sprint triathlons over the past year- 5K runs generally around 21-22 minutes (7:15 pace), 20K bike in about 32-33 minutes (22.7 mph) and the 750M swim in about 14-16 minutes (so, I do well at the local age group level but, obviously, the swim sucks and its just the sprint distance)!
My questions: I plan to do a couple of olympic distances this fall and want to work up to a "fast" 70.3 next spring.
1) So, given all of this is it possible to do around a 5:15 70.3 some time next June (I generally have time to train a couple times a day)?
2) If so, what would a "normal" week of training look like given my age, background and current training to achieve something close to that goal? (I understand periodization, etc. but just want a sense of what a typical week might look like and the workouts that would occur during that week).
3) I often see plans where you swim and run the same day and other plans where you swim and bike the same day (does that really matter - I'm not talking about bricks but, rather, two workouts in the same day)?
OK, enough about me - just want some help!