3 days a week is good for any aspect of triathlon I say. You just need to make sure to use your time effectively.

If you have days off on the weekend, make one a long ride day (2-3 hours if possible) to build endurance. This is your base and probably (in my opinion) the most important aspect of cycling. Good endurance training will let you go harder for longer.

If you have less time, like in the evening, do higher intensity work. Find a hill that takes 5 or so minutes to climb and do it 2 or 3 times. Build that leg strength for any hills you'll face.

If you live in a flatter area, get into the aero bars if you have them and try to do some interval work where you go hard for say 5 minutes, easy for 3, hard for 10, easy for 5...etc. Also pushing a bit for a longer time will build muscular endurance which well get you used to the burn and help your muscles adapt to faster race conditions.

Hope that helps a little!

It's going to be hard to reply to this without writing a novel. First a couple questions: is your cycling getting better? (if it is I wouldn't make it a huge deal, most people will have one discipline that lags behind the other that they have to work on a little more) how does your bike equipment compare to your competition? (if you don't have aerobars or aero wheels, that can make a pretty big difference if all your competiton has these things) what aspect of your cycling is holding you back: climbing, endurance, or being able to keep a fast pace on the flats? (what part of cycling is holding you back should be more of a focus) do you use either a HR monitor or power meter to keep your training at the intensity it should be? is your cadence above 90 when your riding? I think the workouts you should do depend on where you are during the season. During the early part of your year I would suggest just working on endurance probably doing Saturday: long, Sunday: easy recovery ride, Monday: long. Then as you get into your season I would alternate months where the Monday ride is a workout or a long ride. Then as you approach you big race have Monday be the time when you do fast work.

I don't know if you could truly get in a long ride on Monday (most people aren't able to, but your schedule may be different, if you where I would do the workouts on Saturday and do the long bike on Monday).

Just my thoughts, if you have any question about specifics or why's feel free to PM me.

Okay..answers to questions

Cycling is getting better
Equipment Specialized Transition Elite w/ carbon fork and carbon strikes
Not sure what is holding me back..I train hard..I think it is just like swimming needs time in the water and running needs time on the feet, bike needs time in the saddle. I just can’t seem to “hammer� it like some other gals in my age group. I don’t know…maybe I’m better than I think or am on track so to speak. I could’ve just had a bad day for my oly… I average training over 17 mph, but just couldn’t make myself go. It happens in the water and on the run, why not on the bike.

Typically the long ride is Saturday, ez on Sunday and whatever I can get in on Monday nights after work. Next semester will be better I know b/c it will be cooler for one (it is RIDICULOUS in Alabama right now!) Sat will stay long…Sunday will probably be able to do more b/c I can ride in the pm easier and Wednesday will be, whatever I can fit in.

I train at a state park that most of the triathletes in the area are almost ALWAYS at on the weekends and it is pretty hilly, so I guess I hurt more on the flats. My dad is an avid cyclist and keeps telling me I’m quiet in the saddle and can kick… on the hills, but he’s worried about my flats…so I guess that is my biggest weakness. No heartrate monitor b/c as most women can attest to..there’s already too much going on in that area!!

Thanks very much!

I am still fairly new and am open to any and all real advice at this point..I'm going to try to use the fall (after my 1/2 iron) to focus on the bike b/c it doesn't really get cold here until January and doesn't stay cold for too long. And if this summer is any indication of what it will be like in winter...shorts will be worn to Christmas dinner!

I actually have a coach in town who has done several IMs and is very strong on the 1/2 iron, plus she's a physical therapist and knows me and my insane schedule. She is working on the bike plan, but I am always open to additional information as we are always learning and growing in life and in sport in my opinion!

The heart rate monitor really works just fine even with the additional gear we carry there... it sits below. And the feedback is definitely worth it. I've found that by paying attention to my heart rate my biking has gotten much better -- now when I should go easy I have a better gauge of it, and when I should go hard I know if I'm just being easy on myself. You might have to try a few to find one you like the fit of, but I bet there is one out there. All the trigirls I know use them and I've never heard any major issues (sometimes chaffing of course, but body glide and a better fit will help that... and a sports bra does it as well and that doesn't mean I'd give those up!)

I also like getting by with as little as possible. However, that doesn't always make for getting the most out of a ride for training reasons. Some rides I do are for fun... I carry what I want, go how long I want and how hard I want. I see these as keeping the fun in tris. Other rides are planned by a schedule and have a goal -- a certain heartrate, speed, or time. They are more technical, and often require a bit more stuff. But they cause me to see improvement. When I can, I combine the two -- go for a fun ride, but somehow make it fit in the schedule for the week (ie if I need a 45 min ride, ride for 45 min). It's tricky to keep a balance of fun and of quality training sometimes... best of luck!

Thanks... I am in my 3rd year of law school...so FREE is GGGRRREEEAAATTTTT!