BEGINNER, helpppppp.

Hi Lawrence,

First of all, Welcome! I'm sure others will have some better plans, but when I first started on this community (just over a year ago) I used the plans that BT has on their site. They are located at the top of the webpage under "programs"  http://www.beginnertriathlete.com/discussion/training/trainingplans-list.asp?l=0 

They have free plans that can give you a great frame work to start your training for your first tri. My suggestions are to make sure you give a little extra attention to the swim as you have some "fear" towards it. Getting into the pool or open water will greatly help your confidence.

Cheers and welcome!

Ken

Welcome! You will get good advice here so stick around.

In order for the more experienced folks to help you out, it would be good to give some indication of your current ability levels relative to swim and bike.

How fast can you swim 100 yds?  Can you swim 500 yds, and if so, what kind of average per 100yds can you maintain?

Have you done any road cycling in the past?  group rides?  what's the longest you've ridden in one session?

Info like this will enable the best advice to be given to get you going in the right direction.

100m in 1:10... impressive... I'd kill for that kinda time!  You should be fine, but you will obviously need to work a little on your swimming endurance, as you are talking about a 1500 meter swim for an Olympic race.

If you can swim 1:10/100M then you don't need any advice on swimming.

Just follow one of the free plans on here for the Oly distance and you will be fine. At your age with that kind of swim speed you will be in good shape for a race by this Spring.

The plans usualy have a key or explanation of these terms.

Thats pretty wicked fast.. not to be a jerk but, are you sure your numbers are right? 

Welcome.  I had good luck with the 16 wk couch to oly plan a couple of years ago.  Stick to the plans as best you can but no need to get to retentive unless you're planning on getting on the podium your first tri.

Enjoy the journey.

So let me get this straight:

-You are a well-trained runner.

-Your weakness is swimming in which you are estimating top 1% times, and Biking in which 20-30 miles is nothing serious.

-You are looking for help.

In order to have the achievements that you have, you would have to do each sport multiple times a week.  In which case, do you really need a training program? It sounds like you already have a pretty intense program going.

It sounds more like the help you need is the theoretical how-to's, which you won't get from a training plan.  Is that what you are looking for?

If it is a question of how the three sports fit/flow, read a book on triathlon and scan the forums.  It sounds like you are in shape, so you could develop your own training plan to stay fit.  Volunteer at a tri and you can easily get a feel for the flow.  Only other thing is equipment like wetsuit for swim and trisuit.  You probably have the rest of it already.

Skip down to section 5

http://triathlontrainingupdates-shaun.blogspot.com/2011/08/how-to-do-your-first-triathlon-getting.html

Yup!  Section 5.  But read everything else too.  =D