Look into the eyes, not around the eyes, but into the eyes… And you’re under.
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The Pros can also go harder because they train 25+ hrs a week.
All the talk about pace & intensity bur what about Volume??
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That’s exactly my point.
Not sure how wht you wrote is different to waht I did.
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Covered that above 
~10hrs per week should do it.
You don’t need to do your long runs and rides in the same week.
So one week get that 150-180km ride in.
Next week get the 25km run in.
Here, you go.
I don’t need to swim as much, so is more stacked with cycling, hours go from 8 hours per week to 15 hours in peak phases:
If you want some swim sets, I have these laminated:
Amen, bruh 
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This is the only way I can manage it although I like the idea in Fink plan of doing an easy hour on the trainer straight before the run.
One for the problems for me is that the 150-180km rides is that they take so long. I took time off work this year to get the rides in and both days bus strikes and the like meant I had to be available for p.m. school run 
Only 2 rides over 160km for me this year. Longest solo ride being 135km.
The sportive at the weekend highlighted that if I get faster riding solo they become more manageable in terms of fitting it in with family life. Hence me thinking about all of this over the last few days.
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Same for me, although I do my long run midweek (Weds PM) so it frees up the weekend.
Last year I did nearly all of my solo TT rides >150km using annual leave.
It rained/snowed/hailed on every single one of those rides.
I tend to do those in 4:55-5:20 depending on how mentally sufficient I am feeling that day. (I.e. do I want to ride mind numbing loops on the local TT courses, or actually go somewhere nice?)
I did a couple of 200km rides, too, but they were just for fun on the road bike.
This year I’ve not done over 70km on the TT bike (outside of a race) or over 150km (solo) on the road bike.
Got loads of 100km rides on the roadie, but I’ve not devoted the time required to the TT bike outdoors.
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The Russians won’t be at IM Barca this year.
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It’s not the Russians.
It’s everyone.
Endemic.
I know someone who did a 10:40 at Austria on year, then went to Barcelona and did a 9:50.
They got dropped every Saturday club run, yet rode a 5:10 in Barcelona 
Wouldn’t get away with that in DE!
Didn’t they put a hill into the Barca bike to try and break it up?
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yeah, a little out and back nubbin’ - problem with that is you can see how far ahead the big packs are, so you can dig in to catch them up.
Thus exacerbating the problem.
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Think that got removed the year after.
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Key word there being PEAK phase.
Plus the use of the tilde icon denoting approximate.
8+10+12+15 = 45
R. L1. L2. L3.
You have four of those in the build phase.
So 4 x 45 = 180 hours over 16 weeks.
Also take two weeks off per year.
180 hours over 18 weeks = 10 hours per week.
The other 34 weeks:
Sep - Dec: consistent 8 hours. Get those sessions nailed in. Work on your weakness. (13 weeks)
Jan - Feb: build on those 8 hours by increasing by 10% each session. Slowly slowly. (9 weeks)
Mar - May: turn the screw. Start eking out 10-12 hours consistently. Drop back every third/fourth week or work in 10 day cycles. (12 weeks)
Over these 34 weeks you’ll average about 10 hours per week.
That’s your “training to train” phase and is the bread and butter secret sauce.
Those last 16 weeks is the easy part, really.
So that’s ~ approximately 10 hours per week.
This coaching lark is easy.
Here’s some eggs.
There’s a wall.
SUCCESS
Time to go and do some maths to extrapolate these numbers to where I’m aiming
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15hrs is a lot for a lot of people. Id break, certainly, 10hrs every week is fine for a lot of people though.
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Yeah - I get that.
But you’re not going from nowt to it, are you?
Year 1: Sprints/Oly
Year 2: Sprints/Mid
Year 3: Mid/Full
It’s about building it in.
I mean, doing 10 hours is still a lot.
But you’ve really got to work on your goal here.
Sub10 of a flat 10/Week is going to be hard.
After your 5.5hr bike you’ve got 4.5hrs left.
1.5hrs swimming (for me) leaves just three hours for three runs and three bikes.
If you’re having loads of days off, you’re not going to make those “breakthroughs” you do when training consistently.
I can easily do 20 hours of cycling in a week.
But all three? No chance.
FWIW, on the faster courses I did for 5-5:20 bike split I was doing 100’s in 4:15-4:25 depending on the road surface. I don’t think I’m very aero either although the add-on kit helped as did the hydration bladder to save time at feed stations.
Frankfurt was 5:10 on a rough day, at one point I was doing about 250W and barely managing 15kph on the tribars! I then got the yips heading into town in the rain and on the tram lines.
For a 3:35-3:40 run split my marathon time was about 30 minutes faster.
But I do struggle to push myself on IM’s, a lot more than 70.3’s where my run splits on better days are only about 5 minutes or so off my half time.
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Whispers: 9:59…9:59…9:59
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