Triathlon - Training advice for 1st Sprint Triathlon

Okay, brief background I am 46 and have been cycling now for about 4 months 3-4 times a week riding between 16-30 miles a ride. Quit smoking 2 weeks ago. Did some sprint tri's back in my mid 20s when I swam, cycled, and ran 5 times a week course I was at my best physical condition and weighed in at 175 lbs at 6'2" . Currently at 190ish and course it is distributed a bit differently now. Want to do a sprint Tri in Oct. Looking to come up with a training plan to help me achieve my training goals. Only downside is for this month my training time is going to be limited to an hour in the morning after work.. I will be working 12 hour days 7 days a week for the next month. I want to Cycle/Run for that hour. My running is probably worse off as I have not been doing any running in quite a few years. Any good references or advice for a training regimine to be ready in Oct? I am not as worried about my swimming as I am pretty sure that I can get that up to par in Aug and Sep. Thanks in advance Gene

I was in a similar place as you about seven years ago (except for the smoking and I was much heavier...and only 5'8"). I'd say for the next month, just focus on getting out there when you can. Go easy, have fun, build a fitness base that you can build on when you have more time. Check out this book http://www.amazon.com/Triathlon-Training-Four-Hours-Week/dp/1579547486. Great for beginners and fits where you are. Keep us posted on your progress.

Another great resource is beginnertriathlete.com they have a handy training calculator you can use to set up your own schedule..

if you are training hard for 1 hour or a little more 5 days a week you will be fine for a sprint. just make sure to run after your bike rides regularly even if it is just a mile or 2 because you need to get your legs used to the run off the bike. swim isn't super important as long as you can finish it. as far as your size the run is going to need to be your focus especially off the bike. trust me

Thanks for the info guys picked up a Tri book, and yup figure the bike to run transition will be the hardest just did a 28 mile ride followed by a 1 mile run and the ole legs felt like lead so I see this being a key training area! Really looking forward to doing one again my first two was on a mountain bike and this time I actually have a road bike I am really loving right now! After all this overtime I figure on picking up tri shorts and top especially for the swim to bike transition practice. Thanks again Gene

http://www.trinewbies.com/tno_trainingprograms/tno_10wOly.asp

Although a different type of advice, try to chill as most as you can (or not work you a r s e off) during those 12 hours/7 day schedule.

Your stress level is going to be higher, so try to find some type of relaxation to even things out. Work on your diet, no junk food, no sodas, cut on sodium, sugar, processed foods, etc, it does makes wonders. Monitor your resting heart rate, sleeping habits, etc.

Dont max out at all at least one to two weeks before the race, and dont try anything new (like clothing, shoes, sports drinks, bars) on race day. Dont go crazy on high end gear.

Good luck

Zip thanks for the link! Oneofpr I find that by working out for that hour/hour and a half after work really relaxes me it helps me sleep afterward as well which is hard to do during the day. I have cut out the junk food and sodas work on staying hydrated by drinking alot of water with a gatoraid or two thrown in. Don't plan on buying any high end gear but will be looking at possibly an aero bar, seat dual bottle rack and a stem bag. I can use those on my longer road rides anyway. Just need to get a pair of tri shorts and shirt and should be good to go. Thanks for the info so far. Picked up another tri book as well as a few magazines alot of good info there as well as nutrition which is what I need to be trying to adhere to, especially since I could stand to lose 10-15lbs and bring my weight back down to 175ish.

I see you're in north Florida. By chance doing the Amelia man in October? Doing my first tri sprint tomorrow morning in NE FL

Nope Sorry I am about as far north west as you can go, hope you sprint went well!