Going from Sprint to Oly--What to expect? (Page 2)

I went from sprint to oly.  Last season I focused on a 3x/ week plan over 16 weeks for an oly and a storm turned it into a du.

Did my first oly (real oly) in April which stunk and I felt like I had been run over by a truck the next day.  I've done 2 more oly's this summer with no problems.  My times have improved over the course of the season too. Some of that may be related to course conditions and such though.  (ie, well bouyed swim course or very hilly bike vs poorly marked swim and a flat course)

The volume in training is more, you need to be over trained for the distances so race day isn't a shock.  If you haven't followed a true oly plan this season just do it for the experience and learning what you need to think about.  Nutrition is an issue, but not as big as the longer races.  You can still get by on a gu on your bike and perhaps some gatorade or heed (whatever the choice is) with water.

Finish under 3 hrs?  I have yet to have one!  My best was 3:14:27.  Would have been 3;05-3:10 but I had an asthma attack on the swim and lost several minutes coughing on the end of a kayak.

THe run, tends to be a bit slower than your average 10K.  Figure at least 10 minutes unless you're a strong runner.  My last oly run was almost par with my last stand alone 10K but I didn't push the run on my last stand alone 10K, ran for fun with Max.  Shouldn't cramp up unless you are underhydrated.  It's usually back pain from being in aero for 40K then going upright and pounding the pavement on the feet...

Good luck!