Did my first 1/2 Ironman last weekend and had a bit of a reality check on the bike. Too slow on hills and too slow overall. I averaged 29 km/h which was where I thought I'd be - but this was woefully slow in the field. I lost many, many places on the bike.

So, I want to try some new things and see how I can improve. Here's what I've got in mind - would appreciate any comments/advice/experience/etc....

• spend more time on a regular road bike, riding in groups with faster dudes.
• ride more hilly terrain
• Work on a 6-8 week program from Chris Carmichael ( Time Crunched Cyclist) using intervals
• Lose more weight
  More time on windtrainer using the watt meter and working on time/output

I'm sure I could get up to 35 if not 40km/h for a sprint or Olympic distance race. Anyone got any help they can offer, please send it down

thnx