: How to increase my speed in Olympic distance triathlon? I am training for Olympic distance triathlons or longer. My schedule is as follows: Mon: Rest Tue-Fri: Swim 8km or more Sat-Sun: Cycle 100km or Run 10km I don't

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I would consider your cycling and running to be completely inadequate as far as the amount of training, especially if you would like to be competitive in your age group. Your swimming is probably fine.

My best recommendation would be to go to a site, such as trifuel or BeginnerTriathlete.com, and take a look at some of their free 16 or 20 week training plans. Most of them are going to be fairly balanced with 3 to 5 workouts in EACH discipline (so 9-15 workouts) per week.

I wouldn't worry about strength training. While there are triathletes that incorporate strength training, most of them are either at the pointy end of the stick (pros) seeking to get every last gain, or using it to address a deficiency or imbalance.

For someone in your situation, to get faster, you simply need to be doing more, in a prescribed, planned fashion.

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In addition to JohnP's answer, consider doing Brick workouts, where you combine two of the disciplines in a single day. The Challenge of a triathlon isn't the distances, it is doing three different body motions back to back. So you need to teach your body to bike after the swim and run after the bike (assuming a traditional order, some races are run in reverse, but typically in the Sprint distances). BeginnerTriathlete.com has a good Introduction to Bricks.