Jim (JHOLLNAGEL) is bang on with his advice.
Don't get hung up with a weekly mileage total, get in only the miles you need but make them quality. The temptation with having a mileage goal is that you end up doing miles just for the sake of hitting a goal. Seeing as you're a multisport athlete you'd be far better served resting so that you can hit your run and swim stuff, than simply collecting bike miles.
The "average" distance for the bike leg of a Sprint is going to be about 10-15 miles. For your long bike workout I'd aim for double the distance. So say 30 miles. For me the 10% rule doesn't really apply on the bike as it does on the run but you should build slowly. The problem with building by miles is that you rarely maintain the same average speed from week to week. So to keep a nice progression, build by saddle time. If say you're doing 40 minutes now, next week do 50. And then 60, etc. Keep a note of miles to make sure you're doing enough but build by time.
Your midweek bike should be something shorter and faster. Tempo is a good starting point (or intervals). Sprinting isn't really an issue for triathlon, concentrate on tempo and longer intervals initially. It's a similar structure to running but if you want a starting point I can at least give you some suggestions.
Don't forget recovery too! Easy days are the most important.
In God we trust, all others bring data.
- W. Edwards Demings
If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
Specificity, specificity, specificity.
The plural of "anecdote" is not "data".
- Frank Kotsonis
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