As a former cyclist and rookie triathlete, I'm very familiar with the importance of establishing a proper BASE early in the season. When I was training 10 or 15 hours a week to be a competitive collegiate cyclist, it made sense to do 4-hour base rides at a Zone 2 pace.
Now, on the other hand, I have only +/- 5 hours to train each week. For this reason I decided to stick with sprint races this year (maybe extending to olympic in September). Most of the literature and training methods I have read are geared toward longer distances (Half Ironman +) or written for beginner triathletes. I'm also interested in seeking the extreme utilization of absolutely maximizing limited training time.
Here's my QUESTION:
I can easily run 2 or 3 miles, swim 500 yds, and bike 30 miles. Should I spend more time training at very low intensity (Friel's Zone 2) or should I jump right into Build periods? ALSO, for Sprint athletes, would it be more beneficial to do the majority of base training at Zone 3 intensity? Mind you I only have ~ 5 hours per week to train so my long run is currently 45 minutes and my long ride ~ 2 hours.
Thanks in advance for your input.