The hardest part I’ve found (still quite new to this) is that you want to train all three properly, e.g. 4-5 sessions a week, but you don’t have time and your body probably couldn’t take the training load. You end up a jack of all trades, master of none.
So it’s a compromise. Where is it most effective to focus your training efforts? Where are the most minutes going to be saved?
I find this amazing. Assuming it is reliable data, it could make sense because the hard swim shouldn’t really be taxing your legs too much anyway.
I am ok on a hard swim, done enough OW swim races to be able to judge the pace, but it’s running up the beach and into transition in a wetsuit that spikes the HR and makes me feel sick!
You need to build volume and you need to do through consistency. IOW, you should be running almost every day. Not necessarily long, but every day. Like some days you may only run a mile (or less), but the consistency will build volume.
Check out the BarryP plan and follow it….
http://forum.slowtwitch.com/gforum.cgi?post=1612485;search_string=runtraining;#1612485
everyone has their strengths and areas to work on…it helps weighing 61kg and having a 2:47 marathon pb…but the fact I never swam competitively as a kid always held me back from winning triathlons.
Adult Onset Swimming definitely makes it hard for many to be competitive. I was, at best, a mediocre swimmer. Don’t think I ever got much below 2:00/100m in any of my races…maybe 1:50 if I round a good pair of feet.
That said, I was a FOP cyclist and a decent enough runner that I managed to take my fair share of age group wins, albeit it at local races, and a a couple of AG podiums at 70.3 races.
No doubt though that the bigger the race, the harder it was to be competitive when you are lacking in one discipline. When I did 70.3 Worlds, I finished well down in the bottom third of the field!! 
Im a big believer in the T26 process.
Never used their services but Rodriguez’ principles of open water swimming have stood up well since I first heard them years ago. Would be good if he did a deal with Form Goggles or took over as head coach.
I just cycle, I have the same problem outside but not inside
Yes that’s a big thing here in Australia too. The “kiddy swimmers” can do negligible training and still be FOP.
Having a 2:47 marathon would be nice though…
Yes me too. I never subscribed but have built up quite a library of workouts from the podcasts over the years and I still structure my year around Gerry’s 5 phases, etc.
This is really interesting thanks and I think I might start this in April after the last tri race of the season.
A key takeaway I noted was that for a 5k tri run leg, you should train as for a standalone 10k run…
It sounds like at its core though, the Barry P program is essentially:
I was hoping to avoid point 1… 
That said - coaching is all. I went to a one day swimming clinic 30 years ago with a UK ex Olympic swimmer and former pro triathlete (Robin Brew) and in one day I was given (along with 30 others) lots of advice and a short 60s video of my swim stroke with an audio commentary. Was full of great advice and when I implemented it my 800m swim time went down from 13 mins 30s to 11 mins 40s - so small changes make a big difference. Mind you I was still behind the 9:30 - 10 mins being knocked out by the guys who swam in their teens!
I think it’s generally accepted that standalone training plans for individual sports are a bad idea for triathlon, you need a triathlon plan.
A running plan expects you to run too much and have no other exercise stress. Piling a bike and a swim plan on top will not be optimal.
Its not just the volume, its the progression timing too. You cant be doing threshold bike intervals the day after 800’s on the track the day after 100 repeats in the pool. A good tri plan will map progressions out so that they are sustainable and logical
Yeah those double days can be really really good they just need to be within a thoughtful overall plan for managing intensity. My favorite days were threshold morning bike then 4 min VO2max run later in afternoon. Felt like superman lol
HI all - did another sprint tri yesterday (RLGL gave me a red day today 
) so thought I’d update this thread with some more data.
With all that, the power came in just slightly higher than last time (I’ve updated the table in the OP). I did try to push and my legs were feeling the burn at times and I had to ease off. I was concerned I might overcook it and have nothing left for the run (although the run went OK actually).
My placing in the AG was better so I think the aerobars made a difference.
I don’t feel like going easier on the swim made much difference at all.
Since some people have said they can maintain close to FTP for the sprint distance, it looks like I just need to do more training, especially the threshold workouts.
You should do that at some point….it helps you test your limits. You’ll be surprised at how much harder you can actually push yourself sometimes. If you blow up on the run, fine. But you’ll have learned something.
Almost certainly….aero matters a significant amount in tri’s.
again, this is just general thoughts on what i see but dont have enough context but this is something to look into
I like that idea, thanks. I think I need to become more familiar (and comfortable) with discomfort. Back in November I did a 21 min 5k ROTB after a pretty demanding over/unders session on the bike. I’ve never been able to match that pace in a tri though.
Thanks - it’s true I never ride after a swim in training. First thing to test is just the riding though. I’m expecting to hold 90-95% FTP (so around 250-260W) through the 20km bike leg but my best ever 30 min power in training is only 242W, and that was a few years ago…