The wife asked me to do an olympic distance tri (1500m swim, 40K bike, 10K run) with her this August so I've been adjusting my training accordingly. Since I dont want to spend any more money on bikes right now I'm adjusting to riding in the drops, which I never do. Just doing that bumped my avg about 1 mph or so - little soreness in the saddle though from the adjusted position. After a whole ride in the drops it feels like you're riding a cruiser when you go back to the brakes/horns, etc.
Did my first brick workout today - bike/run - 20.56 miles in 1:10 (17.6 mph avg) - 4:10 transition - 5 mile run in 41:54 (8:22 pace) - 1 hr 56 min total. I'd like to avg 18mph during the race, not sure if that is going to happen or not. There is a lot of stopping and starting where I ride, which hopefully wont be the case during the race. The run was hard. I'm 245ish and it was tough to get going after the bike and I started cramping a bit at the end. My overall goal is to finish in under 3 hours. My best 1500m swim time is 27:05, which leaves me roughly 34 mins (figuring 30 mins for the swim) to bike five more miles and run 1.2 more - gonna be tight. If I can drop some weight by August it may happen. Wish me luck!