Yep just an old roadie with stick on aerobars, didn’t want to invest while I was only doing to enjoy myself. A good roadie might not have been that much slower 2019, but as minimum I’d have benefited from race wheels/tyres, aero ways to store nutrition, helmet, shoes etc.
Invested in a power meter at Christmas, and last three months have been way better training. Was ready to start investing in gear until this happened.
As for swim, difficult to say generics.
My basic take home is:
Body position - need to learn to engage core, think about spaghetti moving through water uncooked vs floppy
Next is staying streamline, some people spend thousands on bike aero testing but don’t think about staying within that small tunnel of water. For propulsion I’m a big advocate of high vertical forearm and very early catch straight after hand entry, palm always facing back. Think its one of the things adult onset swimmers do worst is they drift down and across midlines rather than keeping stiff wrist.
Swim thread has some brilliant advice, but has become very very long, should summarise it at some point.