New Personal Best! Brag About That New Pb!

[MartinSH4321]

Thank you very much fellas!
A big surprise for me to be that fast, definitely my strongest PB, and hopefully a good omen for the coming 500

Guys with a fast lowpull, you , often need to use the fly and die approach. Use that topspeed, fast first 300, hang on the 4th, and die the last 100.

Ps, how about your other powerstuff? How fast do you run a 100m, what is your broadjump etc. just curious.

Yeah, I'll do that, but it's very hard mentally, propably need 2-3 attempts

Last time I did track and fields was in school age 17 and never trained for it (was more interested in weights and martial arts), if I remember right I did the 100m in 11,3 (handstopped by teacher, so almost meaningless), about 6,5m broadjump. We didn't do shot-put, but "ball throwing" (don't know if there's a specific word for that) was my best discipline, could throw it from one soccer goal to the other goal, so I guess I would have been a good javelin thrower

[jimmyshand]

Just had a look at the logbook for this, Martin - 999 watts, rate 56!

Just a gentle paddle then!

[hjs]

Thank you very much fellas!
A big surprise for me to be that fast, definitely my strongest PB, and hopefully a good omen for the coming 500

Guys with a fast lowpull, you , often need to use the fly and die approach. Use that topspeed, fast first 300, hang on the 4th, and die the last 100.

Ps, how about your other powerstuff? How fast do you run a 100m, what is your broadjump etc. just curious.

Yeah, I'll do that, but it's very hard mentally, propably need 2-3 attempts

Last time I did track and fields was in school age 17 and never trained for it (was more interested in weights and martial arts), if I remember right I did the 100m in 11,3 (handstopped by teacher, so almost meaningless), about 6,5m broadjump. We didn't do shot-put, but "ball throwing" (don't know if there's a specific word for that) was my best discipline, could throw it from one soccer goal to the other goal, so I guess I would have been a good javelin thrower

500 is short enough, relative easy to recover from.

Re 100m, at school you don,t have to know the exact numbers, but if you are fast compared to the others, you know you are fast.
6.5 longjump without training is pretty good. Should be easily 7m plus with the right shoes and training.

[Dean Rogers]

100m PB - 14.1

As I had only time for a short session today and I didn't feel ready for a 500m TT I did the 100m. Erg was perfectly prepared (feet and drag as high as possible, enough weight on the front part, shorts that hold me on the seat), but the body was not at 100% (7 long training sessions in the last 7 days). Nevertheless it was a perfect effort, saw an 1:06 LP and crushed my previous PB by 0.3''. Now I'm sure to reach 14.0, hopefully a little bit more

Time Meters Pace Watts Cal/Hr S/M
0:14.1 100m 1:10.5 999 3737 56
0:14.1 100m 1:10.5 999 3737 56

Excellent that is Mr Martin. 14.1 very strong pulling.

Keep it up. I’m yet to break the 15 second barrier but no gyms open and I don’t have a rower at home.

When you say ‘feet as high as possible’ do you mean you set the feet so your heel is as high as the machine allows it to go? Does that help in sprints?
What do you weight the front with? I have noticed Ona. Few occasions that the erg jumps slightly when doing the big pulls on 100m.

Cheers Dean

[max_ratcliffe]

100m PB - 14.1

As I had only time for a short session today and I didn't feel ready for a 500m TT I did the 100m. Erg was perfectly prepared (feet and drag as high as possible, enough weight on the front part, shorts that hold me on the seat), but the body was not at 100% (7 long training sessions in the last 7 days). Nevertheless it was a perfect effort, saw an 1:06 LP and crushed my previous PB by 0.3''. Now I'm sure to reach 14.0, hopefully a little bit more

Time Meters Pace Watts Cal/Hr S/M
0:14.1 100m 1:10.5 999 3737 56
0:14.1 100m 1:10.5 999 3737 56

Excellent that is Mr Martin. 14.1 very strong pulling.

Keep it up. I’m yet to break the 15 second barrier but no gyms open and I don’t have a rower at home.

When you say ‘feet as high as possible’ do you mean you set the feet so your heel is as high as the machine allows it to go? Does that help in sprints?
What do you weight the front with? I have noticed Ona. Few occasions that the erg jumps slightly when doing the big pulls on 100m.

Cheers Dean

I'm no sort of sprinter, but I'm not going to let that stop me venturing an opinion:

The higher feet mean that your force is applied more in line with the direction you want to go - i.e. backwards. If your feet are low, then your drive tends to lift you off the seat a bit.

The downside is that it's harder for most people to keep the back in a good position, especially towards the end of the drive, unless they are very flexible in the hamstrings. Too much lumbar flexion is not a good thing.

[MartinSH4321]

100m PB - 14.1

As I had only time for a short session today and I didn't feel ready for a 500m TT I did the 100m. Erg was perfectly prepared (feet and drag as high as possible, enough weight on the front part, shorts that hold me on the seat), but the body was not at 100% (7 long training sessions in the last 7 days). Nevertheless it was a perfect effort, saw an 1:06 LP and crushed my previous PB by 0.3''. Now I'm sure to reach 14.0, hopefully a little bit more

Time Meters Pace Watts Cal/Hr S/M
0:14.1 100m 1:10.5 999 3737 56
0:14.1 100m 1:10.5 999 3737 56

Excellent that is Mr Martin. 14.1 very strong pulling.

Keep it up. I’m yet to break the 15 second barrier but no gyms open and I don’t have a rower at home.

When you say ‘feet as high as possible’ do you mean you set the feet so your heel is as high as the machine allows it to go? Does that help in sprints?
What do you weight the front with? I have noticed Ona. Few occasions that the erg jumps slightly when doing the big pulls on 100m.

Cheers Dean

Thanks Dean!
Yeah right, with feet on the highest position I can get more force, and it's easier to stay on the seat (with lower feet it's more likely to pull yourself up in the air and lose contact to the seat). For me it makes a big difference.
I put my bikerg, kettlebell and slamball on the front, as you train in gym) I would recommend heavy weight plates on both sides. This little jumps cost a lot of power, these two erg preparations should help you to go significantly faster, but you also need some practise. The good thing is: you can do several 100m sprints in one training, just a few minutes to recover.
Good luck, hope you'll have gym access soon!

edit: just saw Max's post, he's right

[Dean Rogers]

100m PB - 14.1

As I had only time for a short session today and I didn't feel ready for a 500m TT I did the 100m. Erg was perfectly prepared (feet and drag as high as possible, enough weight on the front part, shorts that hold me on the seat), but the body was not at 100% (7 long training sessions in the last 7 days). Nevertheless it was a perfect effort, saw an 1:06 LP and crushed my previous PB by 0.3''. Now I'm sure to reach 14.0, hopefully a little bit more

Time Meters Pace Watts Cal/Hr S/M
0:14.1 100m 1:10.5 999 3737 56
0:14.1 100m 1:10.5 999 3737 56

Excellent that is Mr Martin. 14.1 very strong pulling.

Keep it up. I’m yet to break the 15 second barrier but no gyms open and I don’t have a rower at home.

When you say ‘feet as high as possible’ do you mean you set the feet so your heel is as high as the machine allows it to go? Does that help in sprints?
What do you weight the front with? I have noticed Ona. Few occasions that the erg jumps slightly when doing the big pulls on 100m.

Cheers Dean

Thanks Dean!
Yeah right, with feet on the highest position I can get more force, and it's easier to stay on the seat (with lower feet it's more likely to pull yourself up in the air and lose contact to the seat). For me it makes a big difference.
I put my bikerg, kettlebell and slamball on the front, as you train in gym) I would recommend heavy weight plates on both sides. This little jumps cost a lot of power, these two erg preparations should help you to go significantly faster, but you also need some practise. The good thing is: you can do several 100m sprints in one training, just a few minutes to recover.
Good luck, hope you'll have gym access soon!

edit: just saw Max's post, he's right

Thanks for that, all the tips help.

When things get going again will be back at the gym. At home for now with Mrs and my two young boys. (They are taking all my energy anyway!).

Cheers Dean

[KeithT]

100m PB - 14.1

As I had only time for a short session today and I didn't feel ready for a 500m TT I did the 100m. Erg was perfectly prepared (feet and drag as high as possible, enough weight on the front part, shorts that hold me on the seat), but the body was not at 100% (7 long training sessions in the last 7 days). Nevertheless it was a perfect effort, saw an 1:06 LP and crushed my previous PB by 0.3''. Now I'm sure to reach 14.0, hopefully a little bit more

Time Meters Pace Watts Cal/Hr S/M
0:14.1 100m 1:10.5 999 3737 56
0:14.1 100m 1:10.5 999 3737 56

Just saw this - amazing power and great PB!!! I think the sub 1:20 500M is in range.

[MartinSH4321]

100m PB - 14.1

As I had only time for a short session today and I didn't feel ready for a 500m TT I did the 100m. Erg was perfectly prepared (feet and drag as high as possible, enough weight on the front part, shorts that hold me on the seat), but the body was not at 100% (7 long training sessions in the last 7 days). Nevertheless it was a perfect effort, saw an 1:06 LP and crushed my previous PB by 0.3''. Now I'm sure to reach 14.0, hopefully a little bit more

Time Meters Pace Watts Cal/Hr S/M
0:14.1 100m 1:10.5 999 3737 56
0:14.1 100m 1:10.5 999 3737 56

Just saw this - amazing power and great PB!!! I think the sub 1:20 500M is in range.

Thank you, don't know if it helps my 500m directly, but it's a very good confidence booster. Maybe I'll give it a try this weekend.
I hope fresh legs will help me to get these 0.2 sec faster, but an average of 1:09.5 sounds really daunting

[Tandstad]

Boom, 8641

[MartinSH4321]

Boom, 8641

I knew you'll get 8600+, amazing effort, big congrats!

[KeithT]

Boom, 8641

Awesome, the PBs keep coming and all impressive.

[winniewinser]

Boom, 8641

Fantastic effort and new PB!

[nick rockliff]

Boom, 8641

Told you it was there for you now, well done.

Much more to come too.

[boatstopper]

Boom, 8641

That's a nice score, congrats. Curious to know what you rated at?