whoawhoa said:
Well, I know you asked to leave out the times...but something is up. Was the course one-way with a tailwind? Or could it have perhaps been short? 49 minutes is nearing world class for a normal 40k course, even without swimming and running.
But anyway. As I said above, long efforts at ft/40k race pace are your best option. Some higher intensity v02max intervals such as 5-6x5's with 2.5-5 minutes of recovery are a good idea as well.
Don't worry guys. Some bike course are actually longer than the official distance, some others are little shorter.
Remember those threads where newbies try to compare average speeds? When most experimented members are shouting "That doesn't mean much?". Same thing with triathlon splits.
In this case you are probably right Whoawhoa. The "
age grouper" that got gold, got it with a 49min bike split. So there must be something wrong with the distance.
Iron Man seems to be givin up on triathlon as a result of his inability to swim properly.
I don't know if your time of 27 for one single k was a typo mistake, but it should be 17, and even then, that would be slow. Don't give up, learning how to swim is actually pretty relaxing. If you need some help, just send me a private message, I'll give you good hints.
Now back to the main topic, as I said, that won't be very difficult to get those legs back. Just pull out your old bike sessions, from your plan.
My guess is that, learning how to pace should play a big role in the next 10 weeks. Sure long intervals work well for raising your threshold power, but pacing a 40k, all in aero position, involves more than that. You may want to do one or two TT per week. If you are not happy with the progression, at least you will soon be aware.
You could go with something like
week 1 : 1 TT (1 @ 60min)
week 2 : 2 TT (1 @ 30min, 1 @ 120min or more)
week 3 : 1 TT (1 @ 75min) * optionally, you can even do a second one.
week 4 :
No TT
Repeat the above twice, then take a 2 week taper.
You could also do (duration - 15min) for the first month, then full duration for the second month. But I prefer both months to be identical in TT duration, ideally on the same course, to monitor the improvement.
Those TT aren't necessary done at what your race pace
will be. But they should be challanging "against the clock" exercice. Monitor avg speed. Make the second half hard, sustain and increase the effort. Do these rides alone if possible.
Rest of the time spent doing lighter tempo of longer duration, and intervals... and recovery.
i have a back ground in triathlon, but have never done a specifiic time trial 
