New Personal Best! Brag About That New Pb!

[winniewinser]

Finally got under 1:20 for 500m. Just barely held off the fly and die at the end. I think for my next round of 500m training I’ll get some higher volume days in at race pace, as my last 3 TTs at this distance were a tough fight at the end.

I understand that every 500m TT has some amount of slowing down at the end, but I’d like to train myself to fight though that more in the future.

1:19.9 500m 1:19.9 686 2661 51
0:19.9 125m 1:19.5 694 2688 51
0:19.7 125m 1:18.8 715 2761 52
0:19.9 125m 1:19.5 694 2688 51
0:20.4 125m 1:21.5 644 2516 53

Great stuff....saw that on Insta too and was equally impressed

[Sakly]

Finally got under 1:20 for 500m. Just barely held off the fly and die at the end. I think for my next round of 500m training I’ll get some higher volume days in at race pace, as my last 3 TTs at this distance were a tough fight at the end.

I understand that every 500m TT has some amount of slowing down at the end, but I’d like to train myself to fight though that more in the future.

1:19.9 500m 1:19.9 686 2661 51
0:19.9 125m 1:19.5 694 2688 51
0:19.7 125m 1:18.8 715 2761 52
0:19.9 125m 1:19.5 694 2688 51
0:20.4 125m 1:21.5 644 2516 53

Some strong numbers here!
Congrats

[Dutch]

Finally got under 1:20 for 500m. Just barely held off the fly and die at the end. I think for my next round of 500m training I’ll get some higher volume days in at race pace, as my last 3 TTs at this distance were a tough fight at the end.

I understand that every 500m TT has some amount of slowing down at the end, but I’d like to train myself to fight though that more in the future.

1:19.9 500m 1:19.9 686 2661 51
0:19.9 125m 1:19.5 694 2688 51
0:19.7 125m 1:18.8 715 2761 52
0:19.9 125m 1:19.5 694 2688 51
0:20.4 125m 1:21.5 644 2516 53

Nice one mj,

[KeithT]

Finally got under 1:20 for 500m. Just barely held off the fly and die at the end. I think for my next round of 500m training I’ll get some higher volume days in at race pace, as my last 3 TTs at this distance were a tough fight at the end.

I understand that every 500m TT has some amount of slowing down at the end, but I’d like to train myself to fight though that more in the future.

1:19.9 500m 1:19.9 686 2661 51
0:19.9 125m 1:19.5 694 2688 51
0:19.7 125m 1:18.8 715 2761 52
0:19.9 125m 1:19.5 694 2688 51
0:20.4 125m 1:21.5 644 2516 53

Boom! Now that's some good power. The fade really wasn't bad at all and as others have said it looks like you estimated it all just about perfect.

[mjk]

Thanks for the kind words everyone. Glad to hear that the positive split is somewhat expected, and probably isnt something to focus too much time on.

[aussie nick]

new 5k PB - 6.3 seconds faster than my previous best.

I used Nick Rockliff's advice to conquer my erg fear and planned it mentally and in writing like a training session. I had a target rate and pace for every 1k up to 3k and then a target rate only for the 4th and 5th ks, so that there was less mental pressure and expectation weighing me down and it really helped

Of course the big goal is sub 18 and I would have loved to go underneath it but I just didn't have enough in my lungs either to start the acceleration with 1k to go, or to accelerate harder with 600m to go. With about 300m left, I briefly saw 18.01 on the screen as the predicted time, but I just didn't have anything left to go for it. So I think ultimately the time is a true representation of my current PR. sub 18 will come with consistent training and I'm happy with the progress I'm making

Time Meters Pace Watts Cal/Hr S/M
18:02.2 5,000m 1:48.2 276 1250 27

3:37.4 1,000m 1:48.7 273 1237 25
3:38.8 1,000m 1:49.4 267 1219 26
3:37.4 1,000m 1:48.7 273 1237 27
3:36.7 1,000m 1:48.3 275 1246 28
3:31.9 1,000m 1:45.9 294 1312 30

[Sakly]

new 5k PB - 6.3 seconds faster than my previous best.

Wow, congrats
Happy to see you not hitting u18, so I have a little chance to go under before you do

Very well done

[winniewinser]

new 5k PB - 6.3 seconds faster than my previous best.

I used Nick Rockliff's advice to conquer my erg fear and planned it mentally and in writing like a training session. I had a target rate and pace for every 1k up to 3k and then a target rate only for the 4th and 5th ks, so that there was less mental pressure and expectation weighing me down and it really helped

Of course the big goal is sub 18 and I would have loved to go underneath it but I just didn't have enough in my lungs either to start the acceleration with 1k to go, or to accelerate harder with 600m to go. With about 300m left, I briefly saw 18.01 on the screen as the predicted time, but I just didn't have anything left to go for it. So I think ultimately the time is a true representation of my current PR. sub 18 will come with consistent training and I'm happy with the progress I'm making

Time Meters Pace Watts Cal/Hr S/M
18:02.2 5,000m 1:48.2 276 1250 27

Big PB and that sub 18 is just around the corner....congrats.

If I ever see these sorts of numbers again I would be ecstatic.

[aussie nick]

new 5k PB - 6.3 seconds faster than my previous best.

I used Nick Rockliff's advice to conquer my erg fear and planned it mentally and in writing like a training session. I had a target rate and pace for every 1k up to 3k and then a target rate only for the 4th and 5th ks, so that there was less mental pressure and expectation weighing me down and it really helped

Of course the big goal is sub 18 and I would have loved to go underneath it but I just didn't have enough in my lungs either to start the acceleration with 1k to go, or to accelerate harder with 600m to go. With about 300m left, I briefly saw 18.01 on the screen as the predicted time, but I just didn't have anything left to go for it. So I think ultimately the time is a true representation of my current PR. sub 18 will come with consistent training and I'm happy with the progress I'm making

Time Meters Pace Watts Cal/Hr S/M
18:02.2 5,000m 1:48.2 276 1250 27

Big PB and that sub 18 is just around the corner....congrats.

If I ever see these sorts of numbers again I would be ecstatic.

thanks and I'm sure you'll get it back once you find the will to push yourself hard again.

I have looked jealously at the 17.59.8 on your signature more than a few times!

[winniewinser]

thanks and I'm sure you'll get it back once you find the will to push yourself hard again.

I have looked jealously at the 17.59.8 on your signature more than a few times!

I like to think of that as 'The Miracle' ....I have no idea how it happened or how I did it and haven't tried since

[Dangerscouse]

new 5k PB - 6.3 seconds faster than my previous best.

I used Nick Rockliff's advice to conquer my erg fear and planned it mentally and in writing like a training session. I had a target rate and pace for every 1k up to 3k and then a target rate only for the 4th and 5th ks, so that there was less mental pressure and expectation weighing me down and it really helped

Of course the big goal is sub 18 and I would have loved to go underneath it but I just didn't have enough in my lungs either to start the acceleration with 1k to go, or to accelerate harder with 600m to go. With about 300m left, I briefly saw 18.01 on the screen as the predicted time, but I just didn't have anything left to go for it. So I think ultimately the time is a true representation of my current PR. sub 18 will come with consistent training and I'm happy with the progress I'm making

Time Meters Pace Watts Cal/Hr S/M
18:02.2 5,000m 1:48.2 276 1250 27

3:37.4 1,000m 1:48.7 273 1237 25
3:38.8 1,000m 1:49.4 267 1219 26
3:37.4 1,000m 1:48.7 273 1237 27
3:36.7 1,000m 1:48.3 275 1246 28
3:31.9 1,000m 1:45.9 294 1312 30

Great result Nick. I agree with your comments, and I'm looking forward to seeing you go sub 18 and the 'battle' between you, Sascha and Alex to keep bettering yourselves.

If you all aim for it, you'll all help each other to faster results. My HM PB followed on from friendly rivalry with a teammate, and I think it was almost 100 seconds faster than my previous PB. Another 'miracle' as I struggled to go sub 88 mins ever since.

[winniewinser]

Great result Nick. I agree with your comments, and I'm looking forward to seeing you go sub 18 and the 'battle' between you, Sascha and Alex to keep bettering yourselves.

If you all aim for it, you'll all help each other to faster results. My HM PB followed on from friendly rivalry with a teammate, and I think it was almost 100 seconds faster than my previous PB. Another 'miracle' as I struggled to go sub 88 mins ever since.

.......If I ever see 18:30 again I'll be over the moon

Nick and Sascha will be whizzing past

[MartinSH4321]

new 5k PB - 6.3 seconds faster than my previous best.

I used Nick Rockliff's advice to conquer my erg fear and planned it mentally and in writing like a training session. I had a target rate and pace for every 1k up to 3k and then a target rate only for the 4th and 5th ks, so that there was less mental pressure and expectation weighing me down and it really helped

Of course the big goal is sub 18 and I would have loved to go underneath it but I just didn't have enough in my lungs either to start the acceleration with 1k to go, or to accelerate harder with 600m to go. With about 300m left, I briefly saw 18.01 on the screen as the predicted time, but I just didn't have anything left to go for it. So I think ultimately the time is a true representation of my current PR. sub 18 will come with consistent training and I'm happy with the progress I'm making

Time Meters Pace Watts Cal/Hr S/M
18:02.2 5,000m 1:48.2 276 1250 27

3:37.4 1,000m 1:48.7 273 1237 25
3:38.8 1,000m 1:49.4 267 1219 26
3:37.4 1,000m 1:48.7 273 1237 27
3:36.7 1,000m 1:48.3 275 1246 28
3:31.9 1,000m 1:45.9 294 1312 30

Great effort Nick, well paced and a strong finish, sub18 is there next time!

[nick rockliff]

new 5k PB - 6.3 seconds faster than my previous best.

I used Nick Rockliff's advice to conquer my erg fear and planned it mentally and in writing like a training session. I had a target rate and pace for every 1k up to 3k and then a target rate only for the 4th and 5th ks, so that there was less mental pressure and expectation weighing me down and it really helped

Of course the big goal is sub 18 and I would have loved to go underneath it but I just didn't have enough in my lungs either to start the acceleration with 1k to go, or to accelerate harder with 600m to go. With about 300m left, I briefly saw 18.01 on the screen as the predicted time, but I just didn't have anything left to go for it. So I think ultimately the time is a true representation of my current PR. sub 18 will come with consistent training and I'm happy with the progress I'm making

Time Meters Pace Watts Cal/Hr S/M
18:02.2 5,000m 1:48.2 276 1250 27

3:37.4 1,000m 1:48.7 273 1237 25
3:38.8 1,000m 1:49.4 267 1219 26
3:37.4 1,000m 1:48.7 273 1237 27
3:36.7 1,000m 1:48.3 275 1246 28
3:31.9 1,000m 1:45.9 294 1312 30

Nice one Nick, you now have a solid set of numbers to take forward for training. Looking at the splits, my only advice would be to start with a higher rate and stick with that for the first 4k. You will have wasted energy rating at 25/26 for the first 2k.

[Dangerscouse]

If I ever see 18:30 again I'll be over the moon

Nick and Sascha will be whizzing past

You'll get 18:30. You're capable of that now.