Hopefully the OP doesn't mind me "jacking" his thread, but since my question is the same and we can maybe keep this as a general "tips on how to get quicker" thread.
Sorry, it's going to be a long post as well..
So in the beginning of April I raced the same race as the OP. I was quite happy with the speed I got for the power I did, but as Marcag commented (in pink) back then, I needed to work on the energy in part of the equation. Quoted part of my post to share setup and data from that race:
Tri_Joeri wrote:
1) Average power = 288W, Normalized power = 293W
2) Average speed = 27.4MPH, 43.78km/h
3) Distance = 26.25Mi, 42km
4) Rider weight = 151lb, 68kg (winter weight yo, 2kg over weight still) Height = 5'7", 170cm
5) Describe bike and wheels = 2015 Trek Speed Concept, cheap Aliexpress 70mm Trispoke, Ron wheels Aeron X disc, Michelin Power Cup 25mm clinchers, Vittoria latex tubes (6.5Bar front, 6.2Bar rear), ghetto tape mod to create super extensions, Rotor Aldhu 54/38 155mm cranks, C-bear ceramic BB, KCNC oversized pulley system, KMC X11SL chain, SRAM PG1170 11-26 cassette. First time using my Nopinz Flow suit. Giro Aerohead. Aero socks.
6) Excuses: None, except for maybe having paced the opening lap a bit too slow. Very happy with the speed for the power I pushed.
7)
1st lap: 281W avg, 285W NP, 43.3kph, 19'31" 2nd lap: 293W avg, 295W NP, 44.4kph, 19'09" 3rd lap: 297W avg, 301W NP, 44.5kph, 19'03"
Since then I've worked really hard to improve my power and I've tried to make some improvements to my equipment as well. Averaged 328W, 329W NP for just over 50min to average 46,6km/h. I'm 170cm and 66-66.5kg.
From the TT above until now: I changed from the 54/38 2X setup to a 58T Pyramid Cycle Design NW chain ring, went from the Sockeloen long aero socks to Nopinz Flow long shoe covers, maxed out the tilt on the stock bars.
This was the course of last Sunday's race:
I think I paced it well. Lap times deviated a bit from having to go around people, the first 30-35' the riders of the 100k TT were still on track as well as catching slower riders from the 40k TT I was in. The last 3 laps the wind definitely picked up.
Note: the time of the first and last lap aren't a good comparisson since our start and finish deviated from the one of the Strava segment I used for the other laps.
Now if I look at my position, when I'm tucking hard I think it looks ok but when I look slightly ahead, a gap opens between my helmet and hands which makes me think I'm too low in the front and there might be some gains to be had there.
I'm maxed out on reach on the stock Speed Concept setup.. Lowest and longest stem, mono extensions slammed as far forward as they can go. I'm afraid if I go up 15-20mm in the front, my shoulders and arms will "roll outwards" which would increase my frontal area again if I can't extend further forward.
There might still be some gains to be had with a different helmet? Especially if I move up a bit I think something with a tail might be better (MET Drone, Kask Mistral)?
I would really like to test moving upwards and the different helmets, but a bit unsure on how to analyze the CdA. I have an outdoor velodrome relatively close near my home. Is the premium version of MyWindSock sufficiently accurate? It estimated my CdA at 0.195 for the entire race on Sunday where I only had to get out of the aero bars for a couple of seconds each lap as I marked on the course map.
Any constructive criticism or input from the experts here is much appreciated :)