I am looking to gain two minutes between this year and next. Whats your best suggestion. I am still debating between doing an ironman and not next year. If I don't the majority of my races will be long sprints to olympic distance.
Just for background... I'm pretty much maxed out on running, maybe 15-20 seconds could be improved. I am getting swim coaching for technique but not workouts. I ride my bike as low and narrow as a I comfortably and powerfully can.
So whats your best workout/ tip/ advice?
I think I need to get back to more speedwork on the bike like I did last year, and I think I have 15 seconds to cut of my transitions. Also, I ride 303s, debating getting a disc cover for the back?