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I'm looking for a bit of training advice. I've been running regularly since 2008, have completed 3 marathons and a whole bunch of other shorter races, but a year and a half ago I had a very heavy fall during a half-marathon and injured my back and pelvis. Since then I've had a lot of issues while running longer distances - at this stage, I physically cannot run more than about 7-8 miles in training or else my back will lock up for several days. I am a lot more comfortable cycling and in particular swimming.
I've entered the 2014 London Triathlon olympic distance - wanted a decent physical challenge as a motivator, also I turn 30 next summer so it seemed like a good time to do something interesting!
I'm looking for some advice on how best to construct a swim/bike-focused training plan for it, possibly with a sprint race or two along the way.
Also, base-building over the winter - I'm finding it difficult to get bike time in, I live in north London and I fear for my life on a lot of the roads around here! I also want to improve my swim technique a good bit as I'm planning to do 2-3 of the Great Swim events and possibly one or two other open water swims.
In terms of my level now in each discipline - I completed the Great London Swim (1 mile) this year in 38 minutes, I can hold 22-25km for about 90 minutes on the bike, and my short training runs are around 6:40/km pace. I don't need a lot of new gear as I got a wetsuit this summer, and also own a road bike.