As the title already says I am looking for a way how I can get my 70.3 time below 5 hours.

Last weekend I did a HIM in 5:12 which was around the correct time according to my current fitness level. My A race for the year is 70.3 Ruegen in September.

I know that a lot of people have the goal to improve their 70.3 time and this thread won’t be helpful for everyone, but I’d like to get some input and ideas on my private situation. I also believe that my situation is not so unusual and maybe others can benefit from this discussion.

First let me give you some information about myself. I am 25 years old German college student who started tri last year. I am 1.85m (6’1”) and weigh around 82kg (180lbs) right now. 5 years ago I was around 135kg (300lbs) and for the last 2 years I was around 90kg (200lbs).

I have no background in sports at all and started running 3 years ago. After some knee injury in the same year I got a road bike. In January ’17 I decided to set the goal of a middle distance triathlon in the summer in Frankfurt and joined the local swim club.
I had some injuries and inconsistencies in training I 2017 but finished the race. The distances were 2k swim, 80k bike and 20k run and I finished in 5:25 (splits were 38min, 2:43, 1:50).
In October I started my training for this season and it went pretty well so far. Really consistent, lost 10kg (22lbs) and made progress in all 3 sports. See my PMC below:



So my current fitness level is as follows:
Swim: 1-2 times per week 3-4k/week. 1.000m test was 17:25 (400m test in 6:55)
Bike: Until March only Zwift. Afterwards almost all outside expect the little 7x3min VO2Max Zwift session every now and then. I did a few 100k+ rides and averaged 6-7 hours/week since outdoor season began. My (virtual power) FTP is 245W.
Run: My winter was run focused and I ran a HM in March in 1:37min. Because I lost a few more pounds and I ran a 20:30min 5k 4 weeks ago I would assume my current open HM time would be around 1:34. Since March my mileage decreased to around 25k/week with usually 2 runs.
Overall training around 9h per week including one strength/core workout each week.

My race this weekend:
The swim was in a canal and I came out of the water after 35min which was pretty much what I expected. My watch showed 2050m so I think I have to work on sighting. (Place 138/500) https://www.strava.com/activities/1615698343

The bike was in 2:45 on a real flat but windy 30k loop. I drove consistent with all 3 loops within 1 minute apart. I rode a standard road bike with clip on aerobars. Unfortunately I don’t have a race pic with me in aero position, but this from the side of me on my way back to T2. (Place 289/500) https://www.strava.com/activities/1615659493



The run was okay until 5k to go when my stomach and knee did not want to continue. Had to walk through the aid stations and get some more calories and coke in. I finished the HM in 1:43 and lost around 2-3 min due to walking and slowing down the last bit. (Place 142/500) https://www.strava.com/activities/1615698668

My overall goal was actually 5:10 which would have worked out without the bad last 5k.

Now I have 14 weeks left till my A race for the season. What are your ideas on my training besides the “train more”, “train harder” or “buy aerodynamic bike parts”?
Just in comparison to the rest of the field it appears to me that my bike is the lowest hanging fruit.
Sorry for this way too long post and I am really happy for any input you guys might have for me.

Chris