This is my first year of triathlon and I’ve done two sprint distance races this summer in preparation for two Olympic distance events–the first of which is the Lake Zurich Tri (my B race) in 4 weeks with Chicago (my A race) to follow in 2 weeks. I want to be relatively competitive in my AG at Chicago and would like to know if someone could recommend a training plan for the next 4 - 6 weeks and/or provide some general guidelines on how much weekly volume I should be putting in prior to the events? I’ve also never tapered for a race and am wondering if this is something I should do for both races or just my A event (and treat the B as training).
I finished my last sprint in 1:06 and have been averaging about 4500m / 60 mi / 15 mi in training per week in each of the respective sports with a variety of tempo and interval training each week. The swim is my best event, bike is so so, and I’ve been limiting my run training due to a bad knee. Any advice or recommendations would be much appreciated. Thanks in advance!