I have registered as part (cycling) of a team for the Roth Triathlon (one of Europe’s biggest Ironman-level events) next July 3. While the distance (180km - 112mile) is not a problem for me, I would like to achieve a good time.

This year, I did the amateur Amstel Gold (150km - 90mile) with a 28kmh (17.4mph) average (very hilly, over 2000m – 6500ft. of climbing), and a much less hilly 150km event with an average of 29.9kmh (18.6mph). Based on these results, I am setting an ambitious goal for Roth at 32-33 kmh (ca. 20mph).

The Roth course is not too hilly (1000-1500m total climbing). I will, of course, not be allowed to draft (but will use triathlon bars). I will turn 37 (my gads!) in April. My training time is limited by my job, particularly during the dark winter months

So, here is my training program, and I would love your opinions on it.

Nov. to Feb.:
During the week: 2 x 10-15km running, and 1-2 x home/strength training (squats, sit-ups, back exercises, etc.)
On the weekend: Cycling 1 x 40-60km, 1x 120-150km. Endurance only, pulse below 75% of max. Flat terrain. Starting in Dec., I will switch to my fixed-gear winter bike, which makes the rides about 20% more demanding.

March-April:
Week: 1-2 x cycling: interval training.
Weekend: same as above, but on my regular road bike. Start to include hills again. In April, at least two rides of 180km.

May:
Week: 1-2 x cycling: 1 x interval training, 1 x fast group ride of 50-80km.
Weekend: each weekend at least 1 long ride, at least 2 of which 200+km.

1-15 June:
Week: 1 x intervals, 1 x fast group ride 70-100km
Weekend: each weekend 1 long ride of 200+km

18 June: Possibly the Vätternrundan in Sweden, a ride of 300km (with over 18,000 participants!!!).

19 June to 3 July: Regular easy rides, no rides over 100km, no intervals.

I have not specified what kind of intervals I shall do. Any suggestions on the optimal type for this event are most welcome.

I look forward to your thoughts!!!