One of my good friends, whom I have run a few marathons with, has recently returned to running after a long hiatus with a patella tracking injury.

I convinced him he should participate in a relay Tri with me. I’ve never done a relay tri, but have done several triathlons myself, without a team-mate. Our third friend, who used to be a competitive swimmer in high school, is planning on doing the swim leg. I am doing the cycling (despite the fact that I wish I was running), and my marathon buddy is running.

It is an Olympic distance, and I am wondering how to go about teaching these fellows the basics of tri-training.

Considering I am just doing the bike leg, I have never trained exclusively for such a race. Any cyclists out there have a 8 week training plan or so for a Time Trial? Thanks!