Hey guys. I just got back into tris this year due to Covid causing me to slow down and get back to working out and being able to drop 40 pounds. I did 4 sprints this year and placed top 3 in one and first in my last for age group. I averaged 22.2 mph for a flat 15 miler for 3rd place and 21.9 for a rolling (mostly false flat and rolling) for the 1st place AG. I’m pretty happy with my progress but would really like to push out a 25 mph avg for sprints and hold 21 to 22 for the 56 Miles for a 70.3 next fall. Last I recall my FTP is 226.
I ride a Trek Speed Concept with HED Jet+ 6/9 on GP 5000 tires. I am on butyl but will switch to latex next year. I’m also considering getting a rear disc but not sure how much I’d gain going from the 90 to disc. I also may just get a cover for the 90. I’m happy with the bike and wheel combo and not looking to upgrade the bike. I also have the Aerohead helmet. I do think I could go a little lower in the front, but that will be something I’ll figure out later this fall.
What should I be looking to do program wise for these increases? I need to get better at longer slower for 80% thing, but admit I struggle with comprehending all of the ideas out there. I want to get faster, more effecient and maintain a good run off the bike.
So, what ideas do you all suggest for helping me reach my goals?
Idely I’d like to do 3 or 4 sprints from May to September and maybe close with an October 70.3 (Maybe NC in Wrightsville or Waterman’s Half in MD).