Over-Distance Training for Olympic: How far is enough?

I have done a couple of Olympic tris, and I figure you should give about 120% effort. You shouldn't have to swim more then 2000m, bike 50km or run 15km. I don't think it is bad if you train a little further, but the important workouts are the bricks. As I get further into my training(and the weather warms up) I am going to do my long bike followed by 15 to 20 minutes of running, or my long run preceded by 20 minutes of biking. You know you can do the distance, you just need to know you can do it all together.

Distance and intensity depend on how fast you want to finish. There is almost no such thing as far enough. Some the the elite olympic distance guys will put in 400miles on the bike a week and do 18-20 miles as a long run.

Some suggestions:
1. getting consistent workouts throughout the week will pay off better than focusing on that single long run or ride.
2. In general, your long workouts shouldn't be more than 2x the distance you cover in shorter workouts.
3. take your current distances and increase 10-15% each week, taking each 4th or 5th week as recovery.
4. substitute some of your long runs with races of shorter distance. Maybe once every 4-6 weeks or so. Do these as hard as possible--races should never be treated as 'training days.' They should be done as hard as possible. The only thing that differs on race day is the preparation/tapering done leading up to the race. Use these prep races as physical limit tests, mental prep/confidence, and a chance to hone your skill at finding open porta-potties.

Helpful info! thanx guys. Jack