Triathlon - 2mile run -9mile ride- 2 mile run

This is coming up next Sunday. I know I know short timing to start training for it, I just found out about it today. I will just use it as a chance to see how I compare to other people my age. Awards go 10 people deep and with such a young age group for racing, (16), and knowing that I can beat all but 2 cyclists in the area I am not worried about place, but have a feeling that I might be capable taking atleast 10th place. What are some times I can expect for the total? What about the running?


Tomorrow, I will be running and cycling the exact course and will tell you my time and ask howw you think my time will compare. I know the course is completely flat, and that the wind is minimal.



Thank you in advance
Daniel

See if the race has results from a previous year. It will help you judge where you might place.

Since your confident in your biking, I'd do something like.
Monday- 4 mile run + 4-8 mile bike ride (Easy + Easy)
Tuesday- 4 mile run + 12-20 mile bike ride (depending on how your feeling) (Easy + Hard)
Wednesday- 4 mile run + 2 mile run (do 2 workouts at different times of the day) (Medium + Hard)
Thursday- 6 mile run (Medium)
Friday- 1-2 mile run + 4-8 mile bike ride (Easy + Easy)
Saturday- 30 min-1 hour practice transitions/stretching Rest entire day

This entire week don't eat anything crappy, and I'd stay off coffee if you drink that until Sunday morning (drink tea if its necessary). Always warm down for about 5 minutes after every workout, and eat within 30 minutes after every workout. I'd stretch lightly before and after a workout, but never push the stretch since you dont want to pull anything. If your sore on Wednesday night, back off on Thursday's run, maybe even cut it down to 4 miles. If its sore on thursday night and on I'd start icing sore muscles.

Your running is being jumpshot with this plan, if you have a good cycling base then your cycling should be the same and your running should be improved.

I'm not Mark Allen so I can't make the best training schedule, but this is what I'd do under your circumstances.

My 2 cents,
Kristofferson

Thank you so much.


Daniel

The race was today, and I am pretty happy with my performance.
They did not have the short race, so I decided to do the longer one. It was a 2 mile run- 13 mile ride - 3 mile run, and my time was 1hour 20 min 14 sec.

I got 5th place out of around 15 people, and the first 3 places were taken by cat 2-3 riders.
Thanks for the tips and tricks.

I might be addicted,
Daniel

Congrats on the great race

Goodluck in the future

Peace
Tyler

Great race. Yes, it is addictive. :)