Lots to it, wind, road surfaces, how fast you can safely go on descents etc. Plus just the faff getting out somewhere good to ride for me sees my average speed taking a hammering.
Main thing is just find a decent loop you can repeat and work on getting aero (granted it isn’t the most fun) but free speed.
Thanks. Everyone’s answers all make sense so curiosity satisfied. It’s basically witchcraft 
Ahh man, sorry to hear this @Adam
Don’t often frequent this thread but happened to spot this.
Sounds grim, saw you were back commuting today so hopefully on the mend again now.
Thanks @Mr-me
Back at it today. Still didn’t feel 100% this morning but perked up and feeling pretty normal now.
Will go about resuming some sort of gentle exercise this week. Hopefully in the long run perhaps a week completely off will do me some good
Not training but I’m ’ Head Endurance Coach’ tonight for the U11s on the track. The guy that actually knows what he’s doing is on holidays. I’m on my own and need to coral dozens of kids and run two stop watches, all whilst making sure they don’t get run over by the speeding seniors.
‘TRACK’ 
Make the point as strongly as possible that a SPRINT triathlon is an hour long. And that’s for the really decent people. In which case they should stop the whining, and give you at least 40 laps.
It’s a weird set up due to Quad Kids, we rotate the groups but on the track each group needs to be sub split for numbers and ability. We have 20 mins per group, so we usually do a mix, sometimes pyramids (which needs to timers), 600s, 400s.
Tonight I’ll do probably 3 x 400s because I can stand in the same place. It’s the timing if the second group that is the issue. Need to dig out my 935!
Dragged myself out of bed this morning and started with a very easy 30 min spin on Zwift. AvgHR 79, AvgPwr 143W. Wish I could get 18mph IRL from this kind of effort.
Decided to do a race but not kill myself for once so dived in to a 3 lap Seaside Sprint. Just hung with the pack really and didn’t try to do too much. Was pretty easy to stick with everyone and even managed to keep up on the very small hills. Did put in one dig to try and catch the solo breakaway but couldn’t succeed and then after dropping back had nothing left for the sprint finish so 10th place. AvgHR 133bpm, AvgPwr 289W
But pleased to have got back on the bike after being miserable yesterday.
Trained twice today, even with my knackered IT band.
This morning, gym.
Rowing, 3k, r 1:30, 0.5k
S&C, 2 sets each of clamshells, banded bridges, calf raises, military presses, press ups, sit ups and side plank.
Lunch, 30 minute spin class.
interesting, I went for a spin after work yesterday on the cycling track. it’s probably the closest thing to Zwift with no stopping, good surface etc.
first part of the ride I rode at exactly 200W and was averaging 32kmh. it’s an alu road bike with no aero features.
after about 90 minutes id had enough & decided to soft pedal back to the car. Wasn’t thinking about power , but by coincidence this was 100W- but still 26 kmh.
I was surprised that doubling the effort increased speed by only 3.5mph
Nice accidental experiment 
Tallies with this…(solve for specific power)
that’s fascinating, especially what a massive difference shrinking frontal area makes
Looks as if holding 40kmh on current bike would require 360W - seems like a lot - might experiment with some 60s intervals just to see
In the gym first thing.
4k row.
S&C, 2 sets each of…
Donkey kicks, banded clamshells, banded bridges, sumo squats with a kettlebell, sit ups, side crunches.
Bum is now killing.
Training lots now, but felt that most of it was too cross fitty for a tri forum.
Hour bike
Hour run this morning
Same machines, same power same run speeds
Blah blah blah.
Very pleased and more than a little surprised to see a 5-10% improvement on exactly the same sessions at the start of the year.
Pm is death by press ups … can’t wait !!
I love this. Some time ago, I even started coding all of the variables from here into my Zwift killing Unity game that I spent minutes working on before getting bored and realizing it was far too much hard work.
Nearly did a APM this AM! Up at 0300, was tempted to go out on bike at 4, but chickened out and worked instead using my laptop (at that hour, doing a Poet!). Out at 0645 for 1.5 hours of hill reps on the bike. Ahhhhh, that’s a bit more sociable 
An @APM surely?!?!?
Working on your laptop at 5am, that’s me to a tee 
Not quite up at my usual time to exercise, but spin class this morning.
Will swim tonight, c.1.5k.
Double post.
Ended up doing 2 x 1k at the pool last night. Average 1:40/100m.
This morning 7.2k run, pan flat.
IT Band still isn’t right, but A LOT better than it has been.
Swim again tonight. Focus on improving pace.
Actually managed to run with the running club last night. 6 miles very easy but no issues with Achilles so fingers crossed, the pain I had the other day was a one off.
Zwift - 2 by 2 workout this morning. Still can’t even get close to completing this workout. There are 4 hard reps and I can only make it halfway through the 3rd effort. Maybe one day I’ll manage it.
