Since you will be using this program beginning three months from race day, I am assuming you have some level of fitness. If you are just getting started, you might want to consider the 12 week, 7 hours per week Olympic distance training program I have designed.
Preparing for a triathlon, while working 40+ hours per week or taking care of children at home...or doing both, you want to be as efficient as possible with your time and training. This training program does just that. By using indoor cycling programs from my book Workouts in a Binder For Indoor Cycling, every workout has a important set designed to maximize a limited amount of time. In addition, you don’t have to worry about the weather. Keep in mind that you can certainly use the designed workout for outdoor riding. By following this program, you will develop better form, technique, improved speed skills and the necessary intensity for race day. Every workout has a purpose. I dislike the term “junk mileage” because I don’t believe junk mileage is accurate for any type of workout.
With this program, you can mix and match workouts to fit your fitness level and schedule. The weekly training hours are from 8 hours per week with the highest week being 14 hours. The average hours per week for the program are 11:20. Typically, you swim three times, bike three times and run three times a week. Some of us wish we only needed to train two hours a week for a triathlon to cross the finish line and feel pleased with our effort. If this were the case, then where would be the challenge?