triathlon training question?

If you are from a weight lifting background like I was 3 years ago when I started training for my first tri you would be better served by doing less weights and adding more swim, bike and runs. I only lift weights 2 days a week max (usually full body) and only 1 day as maintenance close to and during racing season. Triathlon lifting is not the same as conventional bodybuilding type lifting. You work more on movements that involve several muscle groups and a lot of core work. I typically shoot for 3 training sessions of swim, bike & run each plus 2 weight sessions a week (this is probably too much for a beginner, but is what you should work up to after your first year). You should read some triathlon training books such as the triathlon training bible (more advanced). There are also other beginner training books around (a think one is called triathlon training for ordinary mortals).

Sprints, generally, for average athletes are less than three hours. Some places have Super Sprints (even shorter than a regular sprint), but for a first time event, you're good going with the sprint triathlon, which typically are around a 1/4-mile swim, 10-15 mile bike ride and up to 5k (3.2 mile) run. First thing to convey to your class is that it takes guts just to enter and commit to the race, so how it ends doesn't even matter. It's about the comradrie that ironically comes with this uniquely individual sport. And, it's about living a healthy lifestyle (losing those few extra pounds we all seem to carry). Train together as a group. If you know what the route of the race is, use that on occassion to gauge your progress as race day approaches. To train, for instance, the bike ride, you don't always need to go the full distance. Instead, first get used to riding 1/2 the distance. A good way to improve endurance (for cycling, running and swimming) is interval training. For the beginners, warm up 20-30 minutes. Then, sprint hard and all-out for 10 seconds, then back off and "spin" (high cadence, low power) for up to a minute to recover, then do it again and again and again. 15-20 minutes of this will wear out a beginner. As your class progresses, increas the time of the sprint without increasing the recovering time. Does your community have a cycling or running or swimming club? Give them a ring and see if you can't train with them. Some places even have an organized tri club. Once you get used to doing the events individually, combine them in what is called "brick" training. Go for a swim, then ride your bike for 30 mintes. Or, ride for 30 minutes, then run a mile and a half. Once or twice before May, put all three together in short duration, then for the full-length of the race. Good luck and congrats for bring your team into this. Sponsors? Maybe you can get the school to sponsor the entry fee, especially if you can tie-in learning points to your training: selecting proper running shoes, proper nutrition, hydration, rest and training.