New Personal Best! Brag About That New Pb!

[iangallagher]

Did my first 5km skierg last week in 19.10 so i set out today to get under 19 - aiming for 1.53.5 as the target.

Felt really good during the first km so went with it and then brought the pace into line with target. Wobbled a bit mid way but stuck with the plan and when i saw sub 18.40 was possible i gave a big push. So a nice improvement and unexpected.

The issue is my lower back really tightens up/spasms. This the most uncomfortable part. Feel great afterwards i guess from the bloodflow but during all i want to do is stop and stretch it out. Anyone else suffer like that? I've always had low back spasm - pelvis alignment/leg length discrepancies etc.

Time Meters Pace Watts Cal/Hr S/M
18:39.2 5,000m 1:51.9 250 1159 42 174
3:40.3 1,000m 1:50.1 262 1201 47 164
3:46.3 2,000m 1:53.1 242 1131 43 169
3:48.1 3,000m 1:54.0 236 1111 40 175
3:46.3 4,000m 1:53.1 242 1131 41 180
3:38.2 5,000m 1:49.1 270 1227 43 187

[max_ratcliffe]

Did my first 5km skierg last week in 19.10 so i set out today to get under 19 - aiming for 1.53.5 as the target.

Felt really good during the first km so went with it and then brought the pace into line with target. Wobbled a bit mid way but stuck with the plan and when i saw sub 18.40 was possible i gave a big push. So a nice improvement and unexpected.

The issue is my lower back really tightens up/spasms. This the most uncomfortable part. Feel great afterwards i guess from the bloodflow but during all i want to do is stop and stretch it out. Anyone else suffer like that? I've always had low back spasm - pelvis alignment/leg length discrepancies etc.

Time Meters Pace Watts Cal/Hr S/M
18:39.2 5,000m 1:51.9 250 1159 42 174
3:40.3 1,000m 1:50.1 262 1201 47 164
3:46.3 2,000m 1:53.1 242 1131 43 169
3:48.1 3,000m 1:54.0 236 1111 40 175
3:46.3 4,000m 1:53.1 242 1131 41 180
3:38.2 5,000m 1:49.1 270 1227 43 187

Very good Ian.

Great rate - keeping that up for 5k shows how good your cv fitness is.

Are you finding that your arms give out before the cardio pains start kicking in? Unless you do a lot of swimming, the muscular endurance takes some time to catch up.

I think that the muscle- limiting aspects mean that a fast start may be advantageous vs the rower, but very much just a working theory for now.

[MartinSH4321]

Did my first 5km skierg last week in 19.10 so i set out today to get under 19 - aiming for 1.53.5 as the target.

Felt really good during the first km so went with it and then brought the pace into line with target. Wobbled a bit mid way but stuck with the plan and when i saw sub 18.40 was possible i gave a big push. So a nice improvement and unexpected.

The issue is my lower back really tightens up/spasms. This the most uncomfortable part. Feel great afterwards i guess from the bloodflow but during all i want to do is stop and stretch it out. Anyone else suffer like that? I've always had low back spasm - pelvis alignment/leg length discrepancies etc.

Time Meters Pace Watts Cal/Hr S/M
18:39.2 5,000m 1:51.9 250 1159 42 174
3:40.3 1,000m 1:50.1 262 1201 47 164
3:46.3 2,000m 1:53.1 242 1131 43 169
3:48.1 3,000m 1:54.0 236 1111 40 175
3:46.3 4,000m 1:53.1 242 1131 41 180
3:38.2 5,000m 1:49.1 270 1227 43 187

Very strong Ian, great improvement!

I don't have a SkiErg, but I would guess it's the recovery that causes your tightened back, you did almost 20' of good mornings, I feel this exercise in my lower back after a couple of sets with light weight. You propably just need some time to adapt, but, of course, take care and have a close look on how it feels and lower the pressure when needed.

[iangallagher]

Did my first 5km skierg last week in 19.10 so i set out today to get under 19 - aiming for 1.53.5 as the target.

Felt really good during the first km so went with it and then brought the pace into line with target. Wobbled a bit mid way but stuck with the plan and when i saw sub 18.40 was possible i gave a big push. So a nice improvement and unexpected.

The issue is my lower back really tightens up/spasms. This the most uncomfortable part. Feel great afterwards i guess from the bloodflow but during all i want to do is stop and stretch it out. Anyone else suffer like that? I've always had low back spasm - pelvis alignment/leg length discrepancies etc.

Time Meters Pace Watts Cal/Hr S/M
18:39.2 5,000m 1:51.9 250 1159 42 174
3:40.3 1,000m 1:50.1 262 1201 47 164
3:46.3 2,000m 1:53.1 242 1131 43 169
3:48.1 3,000m 1:54.0 236 1111 40 175
3:46.3 4,000m 1:53.1 242 1131 41 180
3:38.2 5,000m 1:49.1 270 1227 43 187

Very good Ian.

Great rate - keeping that up for 5k shows how good your cv fitness is.

Are you finding that your arms give out before the cardio pains start kicking in? Unless you do a lot of swimming, the muscular endurance takes some time to catch up.

I think that the muscle- limiting aspects mean that a fast start may be advantageous vs the rower, but very much just a working theory for now.

Cheers Max. Actually, i dont think my arms are the limiting factor. It seems to be more the lower back tightness and spasms that i suffer from that bothers me more than anything. I'll have to do a longer stint soon to see what gives. I did 12km yesterday ( 4 x 3km with 2 rest) thinking i'd only do 3 reps and my arms would give but they didnt. Having them bent and focusing on the hip-hinge and crunch seems to take them out of the equation somewhat

[iangallagher]

Did my first 5km skierg last week in 19.10 so i set out today to get under 19 - aiming for 1.53.5 as the target.

Felt really good during the first km so went with it and then brought the pace into line with target. Wobbled a bit mid way but stuck with the plan and when i saw sub 18.40 was possible i gave a big push. So a nice improvement and unexpected.

The issue is my lower back really tightens up/spasms. This the most uncomfortable part. Feel great afterwards i guess from the bloodflow but during all i want to do is stop and stretch it out. Anyone else suffer like that? I've always had low back spasm - pelvis alignment/leg length discrepancies etc.

Time Meters Pace Watts Cal/Hr S/M
18:39.2 5,000m 1:51.9 250 1159 42 174
3:40.3 1,000m 1:50.1 262 1201 47 164
3:46.3 2,000m 1:53.1 242 1131 43 169
3:48.1 3,000m 1:54.0 236 1111 40 175
3:46.3 4,000m 1:53.1 242 1131 41 180
3:38.2 5,000m 1:49.1 270 1227 43 187

Very strong Ian, great improvement!

I don't have a SkiErg, but I would guess it's the recovery that causes your tightened back, you did almost 20' of good mornings, I feel this exercise in my lower back after a couple of sets with light weight. You propably just need some time to adapt, but, of course, take care and have a close look on how it feels and lower the pressure when needed.

the thing is - it feels really good afterwards and for the rest of the day. but during, it tightens up. To be fair, if i stood still for 1 minute not doing anything i would get the same pain but I wonder if a heel lift might help here. Something to explore.

but you're right, 20 minutes of good mornings would be rather noticeable

[winniewinser]

Did my first 5km skierg last week in 19.10 so i set out today to get under 19 - aiming for 1.53.5 as the target.

Felt really good during the first km so went with it and then brought the pace into line with target. Wobbled a bit mid way but stuck with the plan and when i saw sub 18.40 was possible i gave a big push. So a nice improvement and unexpected.

The issue is my lower back really tightens up/spasms. This the most uncomfortable part. Feel great afterwards i guess from the bloodflow but during all i want to do is stop and stretch it out. Anyone else suffer like that? I've always had low back spasm - pelvis alignment/leg length discrepancies etc.

Time Meters Pace Watts Cal/Hr S/M
18:39.2 5,000m 1:51.9 250 1159 42 174
3:40.3 1,000m 1:50.1 262 1201 47 164
3:46.3 2,000m 1:53.1 242 1131 43 169
3:48.1 3,000m 1:54.0 236 1111 40 175
3:46.3 4,000m 1:53.1 242 1131 41 180
3:38.2 5,000m 1:49.1 270 1227 43 187

Congrats on the Skierg PB

[hjs]

Did my first 5km skierg last week in 19.10 so i set out today to get under 19 - aiming for 1.53.5 as the target.

Felt really good during the first km so went with it and then brought the pace into line with target. Wobbled a bit mid way but stuck with the plan and when i saw sub 18.40 was possible i gave a big push. So a nice improvement and unexpected.

The issue is my lower back really tightens up/spasms. This the most uncomfortable part. Feel great afterwards i guess from the bloodflow but during all i want to do is stop and stretch it out. Anyone else suffer like that? I've always had low back spasm - pelvis alignment/leg length discrepancies etc.

Time Meters Pace Watts Cal/Hr S/M
18:39.2 5,000m 1:51.9 250 1159 42 174
3:40.3 1,000m 1:50.1 262 1201 47 164
3:46.3 2,000m 1:53.1 242 1131 43 169
3:48.1 3,000m 1:54.0 236 1111 40 175
3:46.3 4,000m 1:53.1 242 1131 41 180
3:38.2 5,000m 1:49.1 270 1227 43 187

Nice work already.

Re low back, think it needs conditioning, “early gains” should come here.

Re rating, giving your rowing rate you should be able to get a lot higher, would expect you go hit 50 av over 5k. But again, early days.

[iangallagher]

Did my first 5km skierg last week in 19.10 so i set out today to get under 19 - aiming for 1.53.5 as the target.

Felt really good during the first km so went with it and then brought the pace into line with target. Wobbled a bit mid way but stuck with the plan and when i saw sub 18.40 was possible i gave a big push. So a nice improvement and unexpected.

The issue is my lower back really tightens up/spasms. This the most uncomfortable part. Feel great afterwards i guess from the bloodflow but during all i want to do is stop and stretch it out. Anyone else suffer like that? I've always had low back spasm - pelvis alignment/leg length discrepancies etc.

Time Meters Pace Watts Cal/Hr S/M
18:39.2 5,000m 1:51.9 250 1159 42 174
3:40.3 1,000m 1:50.1 262 1201 47 164
3:46.3 2,000m 1:53.1 242 1131 43 169
3:48.1 3,000m 1:54.0 236 1111 40 175
3:46.3 4,000m 1:53.1 242 1131 41 180
3:38.2 5,000m 1:49.1 270 1227 43 187

Nice work already.

Re low back, think it needs conditioning, “early gains” should come here.

Re rating, giving your rowing rate you should be able to get a lot higher, would expect you go hit 50 av over 5k. But again, early days.

you're probably right about the conditioning part.

I'll have to try and rate up next time then. I havent given it any conscious thought its just been natural so far but i'll certainly keep that in mind and train that aspect. cheers!

[hjs]

Nice work already.

Re low back, think it needs conditioning, “early gains” should come here.

Re rating, giving your rowing rate you should be able to get a lot higher, would expect you go hit 50 av over 5k. But again, early days.

you're probably right about the conditioning part.

I'll have to try and rate up next time then. I havent given it any conscious thought its just been natural so far but i'll certainly keep that in mind and train that aspect. cheers!
[/quote]

The rating will likely come naturaly for you. I find the shoulders the weakest link in the chain, small muscles which can’t overpower the stroke.

[max_ratcliffe]

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I think I missed this....excellent work!!

Solid pacing - looked in control.

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Boom, 2 PBs in 3 days, great work!

Thanks gents,
The SkiErg was low-hanging fruit, being my first ever TT, but the rowing was a surprise.

That's good going Max.....5km is my max distance atm.

What DF you using?

Thanks Alex,
DF was 96. I started out a few months ago much lighter, but I've started to find the action a bit smoother at a slightly higher DF.

[winniewinser]

That's good going Max.....5km is my max distance atm.

What DF you using?

Thanks Alex,
DF was 96. I started out a few months ago much lighter, but I've started to find the action a bit smoother at a slightly higher DF.

Thx....I've not had much chance to play atm but tried 2k at 124 and it was painful. I'll have a go a bit lower I think.

[Dutch]

Second ever 10k today in 41.47, watts178, spm24, ave 2.05.3, hr138, df135. My stroke got shorter the last 3k.

First 10k was 7 weeks ago and did that in 44.58.8, watts142, spm22 ave 2.14.9, hr144 df97.

Aiming for sub 40 mins, maybe by end of June.

[winniewinser]

Second ever 10k today in 41.47, watts178, spm24, ave 2.05.3, hr138, df135. My stroke got shorter the last 3k.

First 10k was 7 weeks ago and did that in 44.58.8, watts142, spm22 ave 2.14.9, hr144 df97.

Aiming for sub 40 mins, maybe by end of June.

Congrats, that's some great progression

[Dutch]

Second ever 10k today in 41.47, watts178, spm24, ave 2.05.3, hr138, df135. My stroke got shorter the last 3k.

First 10k was 7 weeks ago and did that in 44.58.8, watts142, spm22 ave 2.14.9, hr144 df97.

Aiming for sub 40 mins, maybe by end of June.

Congrats, that's some great progression

Thanks winnie, just lots of ss rows and following advice from you guys.

[iangallagher]

Still enjoying the newbie gains so i did my second 2km TT in 5 days. I did 7.27 previously so thought sub 7.20 would be possible. But then warming up it was clear i should be able to blast through that so thought id give sub 7 a shot. Wanted to concentrate on rating in the 50's as Hjs suggested but i think my fitness needs to catch up first. pretty happy with the result though. Erg cough afterwards too which correlates nicely with the effort

Time Meters Pace Watts Cal/Hr S/M
6:54.8 2,000m 1:43.7 314 1380 46 179
1:40.8 500m 1:40.8 342 1476 48 169
1:44.8 1,000m 1:44.8 304 1346 45 175
1:45.7 1,500m 1:45.7 296 1320 44 184
1:43.5 2,000m 1:43.5 316 1386 48 190