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kudos for being involved with your daughter.
wrt the tri, frankly I think your goal is misplaced. Participating should be the goal rather than top 10, and your focus should be on a sane training regimen that takes into account your 48 year old body. I'm getting back onto the bike at age 51 and I find that I have to be really careful about how I go about things. Somewhere around age 47 I finally had to give up the last competitive team sport as I was never sure if I was going to be able to get off the ground after diving for a ground ball.
Stretching first, then non-percussive exercise (swimming and cycling are great). Frankly I think running is for the birds - only way I'd do a triathalon would be on a team where someone else did the running. But I've got abused knees so I'm biased.
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