Bike Speed

more time in the saddle is almost always the answer, but some speed workouts mixed in could help once you get the miles up

I don't think that 17.5 is really that slow for someone just getting into tri's. As previously stated the biggest factor is going to be time in the saddle. As your training increases so will your bike speed. 

I used to do 100 rep intervals.  I would push it as hard as I thought I could maintain and then count the pedal strokes to 100.  Make sure you pedal in circles rather than just hammering straight down on the pedals.

Are your logs accurate?  They show 34 miles in May, and (judging by time) less than that in June.  If those numbers are right, then I'd say just log more miles -- LOTS more miles -- and you'll get faster.

I did find that some intervals were helpful once I had my volume up to, say, over 75 miles per week.

I'm no expert.  This advice is based purely on my own (brief) experience.

I try to keep those logs up, but slack sometime. Based on my work schedule I usually only do each activity twice a week on a good week/month (5 days per week). Biking usually 14 miles each time. Sound like I need to just bump up the miles per session and maybe focus more on longer rides and not speed as much. Waking up early to swim and will bike again Fri/Sat.

at this point you simply need to ride more.

once you can comfortably ride 3-4 times week, then start adding in some harder stuff.


normally i would say riding harder more of the time iwll help, but at this point you simply need to be on the bike more to see much of a gain,

that said, if you do ride more, you should see some awesome results, as that speed where you are now is great

It isn't slow, but you have room for improvement.  If it is flat or slightly rolling I'm running 20+mph.  Being that I'm in a hilly area in the foothills of the Blue Ridge mountains I don't get many opportunities for flat runs, even still my average has gone from low 17's to the 18's.  It is mostly just time in the saddle and spin classes, keep working at it.    

It takes years to get fast on the bike.  17.5 in a race is fine for getting started.  Once you get a solid base then you get to do higher intensity, it is loads of fun. 

I get faster on the bike from four things:
1) Weight Training- Squats, Leg Curls, Leg Ext
2) Ride more
3) Spinning (I did spinning for 3 years before I ever did a tri)

and most importantly...
4) weight loss- Most of the cyclists in the Tour are 145 lbs or less.  Easier to get up hills, less air resistance. 
Last year, I was down to <210 lbs and averaged 21.9mph in a 13 mile sprint.  This year, I struggle to keep the speed above 19.5 unless I'm trading-off.

But that's me.

17.5mph on rolling hills is not slow at all, especially for someone new to the sport. I started off around 16mph, and struggled to get above that for almost any distance.

I used to think that I was 'struggling' on the bike too. All these fast guys would fly past me, and I used to think that it was because I was doing something wrong, or my bike was not good enough. It never occurred to me that, as a result of years of hard training, these guys were just much stronger cyclists.

I've been riding 50 miles a week for the last few months, and have definitely seen improvements. I can now hold 17mph+ for a 25mile ride. Progress is slow, but that's always going to be the case in triathlon. You can't just train for a few months and hope to be able to keep up with the big boys.

28 miles a week on the bike?

You are not riding enough. Plain and simple.

Ride more. Ride longer.

"That's what she said!" No but seriously that's what she said.

I could also suggest trying to find a group to ride with on the weekends. I find it much easier and more enjoyable to push myself with a group. You can also learn a lot from being around more experienced cyclist. Learning when to push hard, when to spin, when to mash, and what gear to be in makes a huge difference in how you perform.

But like everyone else already said, ride ride ride.

So I guess I need to ride more . I will get in a nice 20+ mile ride on Sat and try to bump my ride time considerably. Thx

Echo, echo, echo.  More riding.  

Even if it's a spin bike...I just started riding a bike in March pretty much but I ride every chance I get.  Even if it's at the gym at 5:00 AM on a spin bike if I have to.  I think you need to be getting a couple of 1hr sessions a week along with a 2hr a session at a minimum and then add to it after a couple of weeks.  Within 6 weeks I'd be surprised if you didn't notice a difference.

Good luck