deadprez012 as answered here and in the road racing forum, the training required for crits and TT's require totally different approaches. You have to decide which you want to focus on more, otherwise you will be okay at the various sports but master of none...
I disagree to only focus on the run at the expense of the bike or swim. Biggest gains are always made focussing on your weakest link. If you are already a strong runner, if you can't keep up in the swim and loose more time on the bike these days you won't be able to run down such a deficit. As the other fast guys are too far in front and won't be that slow runners either!
Yes you can loose a huge amount of time with a shocking run, but being stronger on the bike means you can ride faster for less energy and have more left for the run. If you neglect your bike training, you will use up more energy to get the the end of the ride. It won't matter how good a runner you are if the tank is already near empty...
Originally Posted by
900aero
I used to be a reasonable ( state level) swimmer & runner but I have never biked competitively and have LOTS of work to get up to speed. I would like to be competitive in my age group at sprint/olympic distance over this season and next.
Sounds above like you have the right plan in place. Given your background, focussing on the bike to raise your FTP is where the best gains will come. So longer intervals - 2or 3*20min at FTP / 20+ minute hill climbs plus a bike run-brick at minimum weekly will be your bread and butter sessions...