Hi just an update on my post and where I am at. I took from.what everyone had said was to just get out and ride and get fitter so that is what I did. I have been hitting the bike 3 - 4 times a week a few short 20 milers followed by a few short brick runs with some 50 60 80 milers at the weekends. I have got myself some new pedals and new road shoes which has made a massive difference. I also changed the tyres to some conti 4000s ii's and I couldn't believe what a difference that made. I also recently managed to pick up some slightly used mavic carbon pro wheels too, all in all my average road speed over a 50 mile ride has gone from 14 mph (over a 10 mile distance) to 16.5 - 17 mph over a 50 mile distance riding by myself so should be quicker in a group ride.
I am holding off on a new bike at the mo (although the Boardman elite air 9.2 is getting my attention) until after the race (which is 5 weeks away now) and I see how I get on. If all goes well will be looking at a full Ironman next year. I have to agree with everyone that has said to improve just get out on your bike and ride, so if any one else is in the same situation this would be rhe advice i would give ride, ride, ride some more and enjoy it.