I used a bad word in a previous post so I’m cleaning up my message. I have stumbled on a cycling training method that has helped me make dramatic strides in my cycling ability.
In addition to lots of miles riding at a steady pace, I have, at least once a week, added a ride that has many hard accerations and sprints that are several mph faster than my tri pace sprinkled in with long stretches of steady state riding at an exersion level slightly above what I would normally hold on a steady state ride of a similar distance. I’ve done this training in a group setting which has given me motivation to work harder than I otherwise would have if riding solo, however, motivated disciplined people could do this on their own. This style of riding has left me with more power, better perforance on hills and the ablity to hold a higher average speed in a time trial setting.
I strongly suggest that all triathletes try to add something similar to their cycling training program.