4:59:59? (Page 2)

x2.  2hr long runs and 5-6hr rides?  No need to slog out those kind of miles and regarding the comment on "maintenance"...not sure where that came from.  You can crush yourself with the durations JK has laid out...as noted...he isn't saying Z1/Z2 effort they need to be race specific workouts.  There's something to be said for training hard but smart.  10-12hrs/wk should get it done.  8-10 thru the winter. 

No it would not.  NOW is the time you make your fitness.  Not in the 12 weeks prior to your race.

It is NOT winter maintenance.  The idea is to build fitness.  I GUARANTEE you can do it on that plan.  I am 100% certain.  You are underestimateing the amount of work you can fit into that plan.  But, if you can handle it, we could add on more. 

Fair enough, I may have made an assumption with "maintainence".  Let me tell you where I'm coming from with this, and I'll be honest, you guys possibly know better than I do.  I've got a similar goal for myself as the OP.  My plan was very similar to yours last year and I didn't even come close to a sub 5.  I'm looking at where he's at now and where he wants to be.  I'm thinking your plan could work well deeper in winter like Jan/Feb.  But right now in early winter it seems he would benefit greatly from late season century rides and some longer runs.  I'm thinking that pays dividends next season.  I'm working with a coach right now and, while the running is out for me right now with an injury, I know that is what the focus is of the plan.

I don't promise anyone a sub-5.  I promise increased fitness.  Whether that traslates into sub-5 depends on a lot of factors--most beyond any coach's control.  My best guess is that OP will have a tough time making that goal in 6 months given his starting point, regardless of the plan he follows.  But I also think that now is exactly the time to begin doing some of this work.  It will make him faster next year and, just as important, set a higher base when he trains in the off-season next year.  Doing a century ride is fine (though there is never really a need to do one for HIM training).  It certainly can be good work.  But it does not need to be the core of his training right now unless he wants it to be for some reason.  As far as running, running more often to get the volume is likley to be much better over the long-term than getting it by running longer now--reduced injury probability.  This makes his chances of sub-5 at some point (even if not in 6 months) greater because he will be able to stay more consistent in his training.  Of course, I am Not A Coach.  So you should take that into due consideration.

The long century rides today will be long forgotten by his body when May rolls around. Build up the run frequency, build up FTP over the winter with the right intervals, slowly build run volume and then worry about the longer rides closer to the race.

And don't forget to swim :-)

I did my first HIM this year using the Olympic to HIM plan.  My goal was to finish under six hours since this was my first HIM and I finished it in 5:10.  I think I could have broken the 5 hour mark if I started the training earlier but I didn't decide to do the HIM until 15 weeks prior to the race.  You have the winter to get ready for the race so I would say yes you can do it.

I highly recommend the plans on the BT site.

Wait, I think I found the solution.  Do Augusta instead!  That takes care of the swim issue and shaves 10 minute off on a good year there!

Sorry couldn't resist. / pinkfont

It's at sea-level vs your what 4500 foot elevation may be that'll help you.  The swim is in salt water (brackish) so should be faster than expected (unless you're training in the GSL!).  Yes the ride will be flat and fast with a ~4% grade 0.25 bridge climb at the beginning and end but if the winds are blowing you can't hide. 

Here's a good site for all the weather particulars for the Titusville area.

Johnny -

Which runs, if any, would you propose be bricks?

I think that you need to work on the bike and the run.  The most gain that you will probably make is 2 minutes on the swim with a lot of work.

You could easily knock off 20 minutes off your bike, and 10 minutes off your run.

Given the OP rides around 1:05 for an Oly...I seriously doubt he can knock 20 minutes off his current HIM fitness.  I'd guess he'd be somewhere in the 2:40-2:50 range depending on the course.  Going to 2:20-2:30 is a huge jump in fitness.  While certainly possible...nothing I would consider "easy".

ETA: Given the OP's disproportionate swim time compared to his bike and run times...I think he may have the just as much to gain by working on his swim if he put in a lot of work compared to the bike and run.  5-7 minutes is would not be out of the question.

The OP can save a LOT more than 2min on the swim.  With a modest amount of work.  And it will set him up for a better bike/run.  He has to be a lot faster on the bike & run with his current swim fitness if he want to break 5hrs.

None of them, unless it helps you budget your time better.  That is, brick any/all of them if that's the only way you get the run done that day.  Otherwise, mostly stand-alone runs.

Remember, this is prior to doing race specific work.  Once you reach that point, I would suggest doing a few scheduled bricks as part of your race prep.

I'm pretty sure triathlons have swimming and running in them too.  Assuming you are trying to go pro, you should be pretty aware of that fact.

Then why do runners keep winning Kona and the Olympics ?

CONGRATULATIONS!!!!!

Set a goal.

Plan to meet that goal.

Execute and BEAT THAT GOAL!!!

Wow...nicely done.  When I saw the 40+ minute swim I was thinking...how the heck.  But you smashed the bike and run.  Well done.  I'll feel a little sheepish now if I don't break 5 hours in a few weeks...LOL. 

And btw, your swim "time" may not have shown your swim improvements, but I guarantee you that you came out of the water much fresher than you would have had you not put in the swim work.  That's what allowed you to execute the bike and run.

Again...welll done.