Miles make champions - Arthur Lydiad.
Put in as many high quality miles as your body can tolerate without breaking down.
andrew
to reiterate some of the replies above (and what worked best for me):
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swim: masters… hands down. they’ll ingraine technique and rhythym in your stroke whether you like it or not.
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bike: roadies… they’ll push you to your limits, time and again, and you won’t even know what hit you.
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run: hills… all i can say is hills.
After a long morning in the pool doing drills and long intervals, you must do long bricks.
Very interesting tips posted here - some very sound, and others - yikes! Now, it would be interesting for these same pundits to post their respective PR’s or year-over-year improvements in the various disciplines with which they opine.
Swim: The easiest and quickest way to get faster is not to pull harder, but to pull more water.
Bike: Find your most aerodynmaic position, then work and pretend your a missle.
Run: Hills, hills, and a mountain.
Swim/Bike/Run: Body composition matters. A lot.
If you are carrying extra baggage, you can improve your times the most by getting really lean. It will have a bigger impact on your time than most of the training tips given above. Leanness is 90% nutrition and 10% exercise.