If only it were that simple...

I did invest in a pair of clip on aerobars since I don't want to spend on a TT/tri bike just yet and the new wheels should be better in terms of aero. The aero bars are what I plan to use for the duathlon. There is a local bike shop that does group rides that I am planning to join in. I just wanted to get better on my own so I could keep up with their pace. I'd also need to learn how to ride in a group (in a paceline) as well since most of my rides are solo.

I do know that intervals are key but I just have not incorporated on the road just yet. I ride to work some days (20 mi each way) and I do a long ride once a week. Other than that, I either ride early before work or after work.

My shorter term goal is to perform well in the duathlon bike leg. I am targeting a century ride after that and I could probably already do one in my current condition but I'd like to get faster. I'm in pretty good shape (5'10 175 with low teens BF%) but I do carry more muscle than most cyclists and runners due to my weight lifting background.

Thanks for the input so far.