I need to step-up my cycling in a major way for these targets.

I have been biking only around 100 miles a week and running around 20 miles a week.

From endurancecoach.com

General Guide to winter Mileage Targets for Different events

	Junior	Elite Junior	Age Group	Elite
Sprint	20	n/a	40	n/a
Triathlon	40	70	60	80
1/2 Ironman	n/a	n/a	90	120
Ironman	n/a	n/a	180	200

http://trifuel.com/training/bike/winter-bike-training-target-specific-areas-to-improve