Looking for Training advice - basically from scratch

Well howdy and Merry Christmas to ya. I have good news for you. I started getting fit at 43 at about 260lbs with zero athletic background whatsoever, other then I swam alot as a kid and knew how to ride a bike. I have got down to 170lbs and still have room to lose more fat. 

My first bit of advice is regardless of training plan, nutrition must come first, not second. I went to a plant based diet and lost 90lbs in roughly 1.5 years. Each person is different in regards to food choices, but between cutting out meat and dairy was huge for me, 3 years now and I am still getting stronger and faster.

You can go lift weights, run all day and bike all night and if you don't reign in the diet you wont lose a pound. 

I personally have not used a 'plan' since I started training for triathlon. I did my first one Sept 15, Oly in 3.29, my last race was Oct 16, Oly 2:46 at age 46!

I ride the bike when I can, I swim when I can, and I run when I can. I try to get in 3 of each per week but it down not always work out that way. This new year I am starting a structured swim workout series called 'Speed Secrets' which is 3 workouts per week which I am already behind on. Life just gets in the way which is exactly why I do not subscribe to a training plan.

In try to squeeze in a little yoga and body weight exercises now and again, I need to really get that incorporated into a more structured weekly activity. Personally the strength will come from training. Also in your case, trying to gain muscle and lose weight at the same time is very difficult to do and may result in disappointment.

So I would say, get on the diet to lose the fat, and just start training to build the endurance. Just get out there and start running biking and swimming, try doing each sport 2-3 times a week and then start ramping up as you get closer to your race. Oh ya, just sign up for the race already. Once you sign up, the training begins. I just signed up for my first Ironman 70.3 that is on May 6th. I only have 4 months to train and I am off to a slow start.

Oh ya, get a indoor trainer for your bike, doesn't have to be fancy. I got a used one for $25 and pair that up with a heart rate, cadence and speed sensors and use 'Trainer Road' app. Indoor training is something new for me but I have already gotten in a few good workouts. Better then racking the bike for the winter.

Good luck to you and your future Triathlon success!