Try #2

Congratulations, Triathlete!

congratulations... 10 minutes is a lot to cut off of a sprint.  Are the course lengths the same?  Bike distances seem to be all over the place for sprints.  I think the best thing you can do insofar as training for this next one, is to consistently train between now and then, and also, think about what you learned during your first race, and use that to go faster next time... mistakes you made, things you could have done better, etc.  There's not much you can do in 4 weeks training-wise to gain the kind of speed you are talking about.

those are some smokin' fast transition times, btw.  nice.

Nice transition times.

Thanks. I kept it simple. I think I can take 1 minute off my swim, 5 minutes off my bike and 2 minutes off the run. I was riding a $65.00 Huffy mountain bike. Just getting on a real bike should be worth 5 minutes. 8 minutes faster is probably more realistic.

I'm in MI also and did Lumberman yesterday....was that the sprint you did?  Nice swim also!

Nope. It was the running fit tri at Island Lake.
http://www.runtrextri.com/

Kind of hard to tell you what you should be doing when we have no idea what you're currently doing.

what's he's trying to say is you should log your workouts.

good job on your triathlon and good luck on your next.

btw, i went from a MTB last year to a road bike this year and the gains are in the 2-4mph range. i'm not going to say it's all bike, as my cycling has improved, but it is part of it.