Agree that the Carrera Zelos or Virtuoso are probably the way to go for that - as long as you happen to need a 51 or 54cm frame. Triban is a nice casual bike for all road riding but it's not built for speed, A modern compact groupset will make a huge difference for training and for finding a gear you can get the most out of in any given situation.
But that may be road bike sizes only, not sure if same applies to hybrid or tri bikes.
You need to be looking at road bikes. Hybrids will be a lot slower and tri bikes are miles outwith bidget.
Correct. So I think I am 5.11 1/2 , maybe 6ft. Am I right in saying 59cm?