New Personal Best! Brag About That New Pb!

[winniewinser]

new 2k PR, taking 2.9 seconds off my previous best

Time Meters Pace Watts Cal/Hr S/M
6:39.7 2,000m 1:39.9 351 1507 34

1:38.6 500m 1:38.6 365 1556 33
1:41.3 500m 1:41.3 337 1458 32
1:41.2 500m 1:41.2 338 1462 34
1:38.6 500m 1:38.6 365 1556 37

To be honest, this was as much a mental battle as a physical one, given how anxious my mind can get in the early and middle stages of these tts. I spent at least an hour over the past 2 days 'planning' the time trial and preparing for the different pressure points and preparing strategies to handle them physically and mentally.

the other thing I did was a longer warm up - almost 20 mins, following a Dark Horse structure. And I think it helped. I didn't get the 'oh my God, what did I get into?' at 500 that I often get.

Looking at the splits, it looks very symmetrical and maybe that's a relatively efficient way to do it...seems close to the French method? If I'm honest, I was hoping to keep the middle 1k at around 1.40.5 and then try a gradual acceleration at the end if I had anything left, but I guess the benefit of going a little easier in the middle half was easing the anxiety burden and I knew by about 500 to go that I had the PR...it was just a matter of how much

it's my first 2k time trial since last September. One the one hand, 'only' 3 seconds of improvement doesn't feel like much for a year, albeit I've only been training consistently and with purpose since early April. But this tt and the process leading up to it has made me realise that I both need to do more work in this zone or a little faster...I think my conditioning is better but my power may be down. And also that there's no substitute for practicing this event and getting used to the peaks and troughs of it. I won't be going crazy, but I'd think that a max or slightly sub max 2k every 4 weeks will help me get the most out of my body when there's a race on the line.

enragingly....this puts me second in this year's 50-59 rankings....0.1 seconds slower than the fastest verified time!

Awesome new holy grail PB Nick....congrats on breaking 6:40.....a huge milestone.

Any PB regardless of size is worth celebrating....especially as father time keeps creeping

[putridp]

I think that's excellent. 3 seconds is a lot, and the faster you get each extra second needs significantly more power.

It's common to feel 'it's impossible to hold this pace' overwhelm you during the 2nd and 3rd 500m, only to go faster in the last 500m. I don't know much about 2k pacing, but I use a 'hold a steady split for the first 1500m, then go all-out for the last 500m'. Then I use the overall average split as the new target for the first 1500m in the next attempt - my reasoning being that I've already proven to myself that I'm able to hold that split over the whole distance so I should just ignore the doubt and do whatever it takes to hold the target split for the first 1500m. Mentally cutting off the last split is how I get myself through many rows. The last split can look after itself.

[nick rockliff]

new 2k PR, taking 2.9 seconds off my previous best

Time Meters Pace Watts Cal/Hr S/M
6:39.7 2,000m 1:39.9 351 1507 34

1:38.6 500m 1:38.6 365 1556 33
1:41.3 500m 1:41.3 337 1458 32
1:41.2 500m 1:41.2 338 1462 34
1:38.6 500m 1:38.6 365 1556 37

To be honest, this was as much a mental battle as a physical one, given how anxious my mind can get in the early and middle stages of these tts. I spent at least an hour over the past 2 days 'planning' the time trial and preparing for the different pressure points and preparing strategies to handle them physically and mentally.

the other thing I did was a longer warm up - almost 20 mins, following a Dark Horse structure. And I think it helped. I didn't get the 'oh my God, what did I get into?' at 500 that I often get.

Looking at the splits, it looks very symmetrical and maybe that's a relatively efficient way to do it...seems close to the French method? If I'm honest, I was hoping to keep the middle 1k at around 1.40.5 and then try a gradual acceleration at the end if I had anything left, but I guess the benefit of going a little easier in the middle half was easing the anxiety burden and I knew by about 500 to go that I had the PR...it was just a matter of how much

it's my first 2k time trial since last September. One the one hand, 'only' 3 seconds of improvement doesn't feel like much for a year, albeit I've only been training consistently and with purpose since early April. But this tt and the process leading up to it has made me realise that I both need to do more work in this zone or a little faster...I think my conditioning is better but my power may be down. And also that there's no substitute for practicing this event and getting used to the peaks and troughs of it. I won't be going crazy, but I'd think that a max or slightly sub max 2k every 4 weeks will help me get the most out of my body when there's a race on the line.

enragingly....this puts me second in this year's 50-59 rankings....0.1 seconds slower than the fastest verified time!

Nice 2k Nick and a pretty classic way to pace it too. Best do it again though to get best verified time

Almost makes me want to do a 2k, I did say almost

[Dangerscouse]

new 2k PR, taking 2.9 seconds off my previous best

Time Meters Pace Watts Cal/Hr S/M
6:39.7 2,000m 1:39.9 351 1507 34

1:38.6 500m 1:38.6 365 1556 33
1:41.3 500m 1:41.3 337 1458 32
1:41.2 500m 1:41.2 338 1462 34
1:38.6 500m 1:38.6 365 1556 37

To be honest, this was as much a mental battle as a physical one, given how anxious my mind can get in the early and middle stages of these tts. I spent at least an hour over the past 2 days 'planning' the time trial and preparing for the different pressure points and preparing strategies to handle them physically and mentally.

the other thing I did was a longer warm up - almost 20 mins, following a Dark Horse structure. And I think it helped. I didn't get the 'oh my God, what did I get into?' at 500 that I often get.

Looking at the splits, it looks very symmetrical and maybe that's a relatively efficient way to do it...seems close to the French method? If I'm honest, I was hoping to keep the middle 1k at around 1.40.5 and then try a gradual acceleration at the end if I had anything left, but I guess the benefit of going a little easier in the middle half was easing the anxiety burden and I knew by about 500 to go that I had the PR...it was just a matter of how much

it's my first 2k time trial since last September. One the one hand, 'only' 3 seconds of improvement doesn't feel like much for a year, albeit I've only been training consistently and with purpose since early April. But this tt and the process leading up to it has made me realise that I both need to do more work in this zone or a little faster...I think my conditioning is better but my power may be down. And also that there's no substitute for practicing this event and getting used to the peaks and troughs of it. I won't be going crazy, but I'd think that a max or slightly sub max 2k every 4 weeks will help me get the most out of my body when there's a race on the line.

enragingly....this puts me second in this year's 50-59 rankings....0.1 seconds slower than the fastest verified time!

Great result Nick, and you'll get that 0.1 next time, assuming that they don't see your result and have another ago

Three seconds is a lot of improvement, especially if you're close to your limit. You should be proud of this.

What was the warm up? I need to reconsider my haphazard approach to warm ups

[MartinSH4321]

new 2k PR, taking 2.9 seconds off my previous best

Time Meters Pace Watts Cal/Hr S/M
6:39.7 2,000m 1:39.9 351 1507 34

1:38.6 500m 1:38.6 365 1556 33
1:41.3 500m 1:41.3 337 1458 32
1:41.2 500m 1:41.2 338 1462 34
1:38.6 500m 1:38.6 365 1556 37

To be honest, this was as much a mental battle as a physical one, given how anxious my mind can get in the early and middle stages of these tts. I spent at least an hour over the past 2 days 'planning' the time trial and preparing for the different pressure points and preparing strategies to handle them physically and mentally.

the other thing I did was a longer warm up - almost 20 mins, following a Dark Horse structure. And I think it helped. I didn't get the 'oh my God, what did I get into?' at 500 that I often get.

Looking at the splits, it looks very symmetrical and maybe that's a relatively efficient way to do it...seems close to the French method? If I'm honest, I was hoping to keep the middle 1k at around 1.40.5 and then try a gradual acceleration at the end if I had anything left, but I guess the benefit of going a little easier in the middle half was easing the anxiety burden and I knew by about 500 to go that I had the PR...it was just a matter of how much

it's my first 2k time trial since last September. One the one hand, 'only' 3 seconds of improvement doesn't feel like much for a year, albeit I've only been training consistently and with purpose since early April. But this tt and the process leading up to it has made me realise that I both need to do more work in this zone or a little faster...I think my conditioning is better but my power may be down. And also that there's no substitute for practicing this event and getting used to the peaks and troughs of it. I won't be going crazy, but I'd think that a max or slightly sub max 2k every 4 weeks will help me get the most out of my body when there's a race on the line.

enragingly....this puts me second in this year's 50-59 rankings....0.1 seconds slower than the fastest verified time!

Excellent effort Nick, well done! Pacing looks spot on, and 3'' is a great improvent for an already strong 2k.
Hopefully I can follow your sub 6:40 this season

[aussie nick]

new 2k PR, taking 2.9 seconds off my previous best

Time Meters Pace Watts Cal/Hr S/M
6:39.7 2,000m 1:39.9 351 1507 34

1:38.6 500m 1:38.6 365 1556 33
1:41.3 500m 1:41.3 337 1458 32
1:41.2 500m 1:41.2 338 1462 34
1:38.6 500m 1:38.6 365 1556 37

To be honest, this was as much a mental battle as a physical one, given how anxious my mind can get in the early and middle stages of these tts. I spent at least an hour over the past 2 days 'planning' the time trial and preparing for the different pressure points and preparing strategies to handle them physically and mentally.

the other thing I did was a longer warm up - almost 20 mins, following a Dark Horse structure. And I think it helped. I didn't get the 'oh my God, what did I get into?' at 500 that I often get.

Looking at the splits, it looks very symmetrical and maybe that's a relatively efficient way to do it...seems close to the French method? If I'm honest, I was hoping to keep the middle 1k at around 1.40.5 and then try a gradual acceleration at the end if I had anything left, but I guess the benefit of going a little easier in the middle half was easing the anxiety burden and I knew by about 500 to go that I had the PR...it was just a matter of how much

it's my first 2k time trial since last September. One the one hand, 'only' 3 seconds of improvement doesn't feel like much for a year, albeit I've only been training consistently and with purpose since early April. But this tt and the process leading up to it has made me realise that I both need to do more work in this zone or a little faster...I think my conditioning is better but my power may be down. And also that there's no substitute for practicing this event and getting used to the peaks and troughs of it. I won't be going crazy, but I'd think that a max or slightly sub max 2k every 4 weeks will help me get the most out of my body when there's a race on the line.

enragingly....this puts me second in this year's 50-59 rankings....0.1 seconds slower than the fastest verified time!

Nice 2k Nick and a pretty classic way to pace it too. Best do it again though to get best verified time

Almost makes me want to do a 2k, I did say almost

I must admit being so close is a little frustrating. I couldn't have given any more in the final 200 but I do think I could potentially have started to turn the screw a little earlier. To be honest though, it's early in the rowing year and the off-season for most places, so it probably won't be in the top 20 by the end of the year and I certainly aspire to going faster....but it'll probably be the only time in my life I could have claimed something like that, so it would have been nice

I've got 8 days before I head to Europe on a 3 week family holiday and I don't think I'll have the courage to do another 2k before then. I'm half a chance of attempting a 1k next Weds if I can recover and have a decent training week - it would be nice to set a new sweep of 5,2 and 1k times before I eat curry and croissants and pizza and goodness knows what else while I'm on holiday!

re you...when was your last 2k? You're clearly in great shape still...although do you do anything at/around 2k pace? I had a sneak at your rankings...6.42.9 would get you to the top....although I'm sure you've been there before a few times?

[Sakly]

new 2k PR, taking 2.9 seconds off my previous best

Time Meters Pace Watts Cal/Hr S/M
6:39.7 2,000m 1:39.9 351 1507 34

1:38.6 500m 1:38.6 365 1556 33
1:41.3 500m 1:41.3 337 1458 32
1:41.2 500m 1:41.2 338 1462 34
1:38.6 500m 1:38.6 365 1556 37

[...]

enragingly....this puts me second in this year's 50-59 rankings....0.1 seconds slower than the fastest verified time!

Oh, wow !!
This is awesome and you should be proud of it!

I could imagine to beat you for the 5k as well as for the 30min race, but never for this 2k! Absolutely stunning to me

[aussie nick]

new 2k PR, taking 2.9 seconds off my previous best

Time Meters Pace Watts Cal/Hr S/M
6:39.7 2,000m 1:39.9 351 1507 34

1:38.6 500m 1:38.6 365 1556 33
1:41.3 500m 1:41.3 337 1458 32
1:41.2 500m 1:41.2 338 1462 34
1:38.6 500m 1:38.6 365 1556 37

To be honest, this was as much a mental battle as a physical one, given how anxious my mind can get in the early and middle stages of these tts. I spent at least an hour over the past 2 days 'planning' the time trial and preparing for the different pressure points and preparing strategies to handle them physically and mentally.

the other thing I did was a longer warm up - almost 20 mins, following a Dark Horse structure. And I think it helped. I didn't get the 'oh my God, what did I get into?' at 500 that I often get.

Looking at the splits, it looks very symmetrical and maybe that's a relatively efficient way to do it...seems close to the French method? If I'm honest, I was hoping to keep the middle 1k at around 1.40.5 and then try a gradual acceleration at the end if I had anything left, but I guess the benefit of going a little easier in the middle half was easing the anxiety burden and I knew by about 500 to go that I had the PR...it was just a matter of how much

it's my first 2k time trial since last September. One the one hand, 'only' 3 seconds of improvement doesn't feel like much for a year, albeit I've only been training consistently and with purpose since early April. But this tt and the process leading up to it has made me realise that I both need to do more work in this zone or a little faster...I think my conditioning is better but my power may be down. And also that there's no substitute for practicing this event and getting used to the peaks and troughs of it. I won't be going crazy, but I'd think that a max or slightly sub max 2k every 4 weeks will help me get the most out of my body when there's a race on the line.

enragingly....this puts me second in this year's 50-59 rankings....0.1 seconds slower than the fastest verified time!

Great result Nick, and you'll get that 0.1 next time, assuming that they don't see your result and have another ago

Three seconds is a lot of improvement, especially if you're close to your limit. You should be proud of this.

What was the warm up? I need to reconsider my haphazard approach to warm ups

thank you. as per above, while I said in my post that I think doing more 2ks is important to get body and mind used to the grind, I'm not sure 7 days is enough time to recover and shake off the PTSD!

re the warm up, it was....

10 mins with damper on 1. starting at sr of 16 and increasing my 1 every minute. Then, after 5 mins you increased sr by 1 every 30 seconds, so you finished with sr of 30

rest 3 mins

6 min row with damper on 3, easy steady state pace but with 3 separate 15 hard strokes where you got to race pace.

rest 3 mins

damper to race drag (for me today 124). practice 5 fast starts...5 strokes each with 1 min in between each

rest 3 mins

go time

it was broadly a Dark Horse rowing structure, but I remember reading a Mike Caviston post from 15 years ago where he basically said that harder warm ups often result in better performance and most of the time 'harder' = the athlete thinking they'd done too much. I certainly remember that feeling from my rugby days where sometimes I'd walk into the changing room thinking I didn't have anything left for the game and then I often in fact had a very good game and never stopped running

[max_ratcliffe]

new 2k PR, taking 2.9 seconds off my previous best

Time Meters Pace Watts Cal/Hr S/M
6:39.7 2,000m 1:39.9 351 1507 34

1:38.6 500m 1:38.6 365 1556 33
1:41.3 500m 1:41.3 337 1458 32
1:41.2 500m 1:41.2 338 1462 34
1:38.6 500m 1:38.6 365 1556 37

Great stuff Nick, a very enviable result. The splits make it look so well controlled too, but in sure it didn't feel as easy as all that!

Nice work.

[aussie nick]

new 2k PR, taking 2.9 seconds off my previous best

Time Meters Pace Watts Cal/Hr S/M
6:39.7 2,000m 1:39.9 351 1507 34

1:38.6 500m 1:38.6 365 1556 33
1:41.3 500m 1:41.3 337 1458 32
1:41.2 500m 1:41.2 338 1462 34
1:38.6 500m 1:38.6 365 1556 37

To be honest, this was as much a mental battle as a physical one, given how anxious my mind can get in the early and middle stages of these tts. I spent at least an hour over the past 2 days 'planning' the time trial and preparing for the different pressure points and preparing strategies to handle them physically and mentally.

the other thing I did was a longer warm up - almost 20 mins, following a Dark Horse structure. And I think it helped. I didn't get the 'oh my God, what did I get into?' at 500 that I often get.

Looking at the splits, it looks very symmetrical and maybe that's a relatively efficient way to do it...seems close to the French method? If I'm honest, I was hoping to keep the middle 1k at around 1.40.5 and then try a gradual acceleration at the end if I had anything left, but I guess the benefit of going a little easier in the middle half was easing the anxiety burden and I knew by about 500 to go that I had the PR...it was just a matter of how much

it's my first 2k time trial since last September. One the one hand, 'only' 3 seconds of improvement doesn't feel like much for a year, albeit I've only been training consistently and with purpose since early April. But this tt and the process leading up to it has made me realise that I both need to do more work in this zone or a little faster...I think my conditioning is better but my power may be down. And also that there's no substitute for practicing this event and getting used to the peaks and troughs of it. I won't be going crazy, but I'd think that a max or slightly sub max 2k every 4 weeks will help me get the most out of my body when there's a race on the line.

enragingly....this puts me second in this year's 50-59 rankings....0.1 seconds slower than the fastest verified time!

Excellent effort Nick, well done! Pacing looks spot on, and 3'' is a great improvent for an already strong 2k.
Hopefully I can follow your sub 6:40 this season

thanks Martin! I think you know that you definitely have the power. If you don't already have the endurance then I think you can get there with some consistent training. I think if I'm coaching you, my goal for you is sub 6.30 and beyond

[nick rockliff]

new 2k PR, taking 2.9 seconds off my previous best

Time Meters Pace Watts Cal/Hr S/M
6:39.7 2,000m 1:39.9 351 1507 34

1:38.6 500m 1:38.6 365 1556 33
1:41.3 500m 1:41.3 337 1458 32
1:41.2 500m 1:41.2 338 1462 34
1:38.6 500m 1:38.6 365 1556 37

To be honest, this was as much a mental battle as a physical one, given how anxious my mind can get in the early and middle stages of these tts. I spent at least an hour over the past 2 days 'planning' the time trial and preparing for the different pressure points and preparing strategies to handle them physically and mentally.

the other thing I did was a longer warm up - almost 20 mins, following a Dark Horse structure. And I think it helped. I didn't get the 'oh my God, what did I get into?' at 500 that I often get.

Looking at the splits, it looks very symmetrical and maybe that's a relatively efficient way to do it...seems close to the French method? If I'm honest, I was hoping to keep the middle 1k at around 1.40.5 and then try a gradual acceleration at the end if I had anything left, but I guess the benefit of going a little easier in the middle half was easing the anxiety burden and I knew by about 500 to go that I had the PR...it was just a matter of how much

it's my first 2k time trial since last September. One the one hand, 'only' 3 seconds of improvement doesn't feel like much for a year, albeit I've only been training consistently and with purpose since early April. But this tt and the process leading up to it has made me realise that I both need to do more work in this zone or a little faster...I think my conditioning is better but my power may be down. And also that there's no substitute for practicing this event and getting used to the peaks and troughs of it. I won't be going crazy, but I'd think that a max or slightly sub max 2k every 4 weeks will help me get the most out of my body when there's a race on the line.

enragingly....this puts me second in this year's 50-59 rankings....0.1 seconds slower than the fastest verified time!

Nice 2k Nick and a pretty classic way to pace it too. Best do it again though to get best verified time

Almost makes me want to do a 2k, I did say almost

I must admit being so close is a little frustrating. I couldn't have given any more in the final 200 but I do think I could potentially have started to turn the screw a little earlier. To be honest though, it's early in the rowing year and the off-season for most places, so it probably won't be in the top 20 by the end of the year and I certainly aspire to going faster....but it'll probably be the only time in my life I could have claimed something like that, so it would have been nice

I've got 8 days before I head to Europe on a 3 week family holiday and I don't think I'll have the courage to do another 2k before then. I'm half a chance of attempting a 1k next Weds if I can recover and have a decent training week - it would be nice to set a new sweep of 5,2 and 1k times before I eat curry and croissants and pizza and goodness knows what else while I'm on holiday!

re you...when was your last 2k? You're clearly in great shape still...although do you do anything at/around 2k pace? I had a sneak at your rankings...6.42.9 would get you to the top....although I'm sure you've been there before a few times?

I've only done two 2ks since turning 60, both of those were just spur of the moment. Think the best was 6.52ish, for me I think I always under performed at 2k but things got in the way at the wrong time so will never know.

I hope you have a great time in Europe. Am sure there will be plenty of time to get more PBs on your return.

[aussie nick]

new 2k PR, taking 2.9 seconds off my previous best

Time Meters Pace Watts Cal/Hr S/M
6:39.7 2,000m 1:39.9 351 1507 34

1:38.6 500m 1:38.6 365 1556 33
1:41.3 500m 1:41.3 337 1458 32
1:41.2 500m 1:41.2 338 1462 34
1:38.6 500m 1:38.6 365 1556 37

[...]

enragingly....this puts me second in this year's 50-59 rankings....0.1 seconds slower than the fastest verified time!

Oh, wow !!
This is awesome and you should be proud of it!

I could imagine to beat you for the 5k as well as for the 30min race, but never for this 2k! Absolutely stunning to me

thanks mate. I'm certain you have a good 2k PR in you given your endurance, probably now but certainly if/when you focus more on some faster stuff. But the 2k is definitely a different beast. It doesn't feel anything like either like the rhythm and control of a 5k or the glorious brevity of the 1k and below. I'd forgotten the pain

[aussie nick]

new 2k PR, taking 2.9 seconds off my previous best

Time Meters Pace Watts Cal/Hr S/M
6:39.7 2,000m 1:39.9 351 1507 34

1:38.6 500m 1:38.6 365 1556 33
1:41.3 500m 1:41.3 337 1458 32
1:41.2 500m 1:41.2 338 1462 34
1:38.6 500m 1:38.6 365 1556 37

Great stuff Nick, a very enviable result. The splits make it look so well controlled too, but in sure it didn't feel as easy as all that!

Nice work.

thanks Max. yes, don't the splits look nice and symmetrical? But if I'd filmed the row, I think the visual difference between the first 500 and the final 500 would have been quite something!

[MartinSH4321]

new 2k PR, taking 2.9 seconds off my previous best

Time Meters Pace Watts Cal/Hr S/M
6:39.7 2,000m 1:39.9 351 1507 34

1:38.6 500m 1:38.6 365 1556 33
1:41.3 500m 1:41.3 337 1458 32
1:41.2 500m 1:41.2 338 1462 34
1:38.6 500m 1:38.6 365 1556 37

To be honest, this was as much a mental battle as a physical one, given how anxious my mind can get in the early and middle stages of these tts. I spent at least an hour over the past 2 days 'planning' the time trial and preparing for the different pressure points and preparing strategies to handle them physically and mentally.

the other thing I did was a longer warm up - almost 20 mins, following a Dark Horse structure. And I think it helped. I didn't get the 'oh my God, what did I get into?' at 500 that I often get.

Looking at the splits, it looks very symmetrical and maybe that's a relatively efficient way to do it...seems close to the French method? If I'm honest, I was hoping to keep the middle 1k at around 1.40.5 and then try a gradual acceleration at the end if I had anything left, but I guess the benefit of going a little easier in the middle half was easing the anxiety burden and I knew by about 500 to go that I had the PR...it was just a matter of how much

it's my first 2k time trial since last September. One the one hand, 'only' 3 seconds of improvement doesn't feel like much for a year, albeit I've only been training consistently and with purpose since early April. But this tt and the process leading up to it has made me realise that I both need to do more work in this zone or a little faster...I think my conditioning is better but my power may be down. And also that there's no substitute for practicing this event and getting used to the peaks and troughs of it. I won't be going crazy, but I'd think that a max or slightly sub max 2k every 4 weeks will help me get the most out of my body when there's a race on the line.

enragingly....this puts me second in this year's 50-59 rankings....0.1 seconds slower than the fastest verified time!

Excellent effort Nick, well done! Pacing looks spot on, and 3'' is a great improvent for an already strong 2k.
Hopefully I can follow your sub 6:40 this season

thanks Martin! I think you know that you definitely have the power. If you don't already have the endurance then I think you can get there with some consistent training. I think if I'm coaching you, my goal for you is sub 6.30 and beyond

Yeah, power is good enough I guess
This month's CTC effort was pretty promising for me (1:42 pace) a few months more of regular 2k pace intervals and colder temp should lead to a sub 6:40 result, and 6:30 the ultimate goal (within your reach too I'm sure)

[Tony Cook]

new 2k PR, taking 2.9 seconds off my previous best

Time Meters Pace Watts Cal/Hr S/M
6:39.7 2,000m 1:39.9 351 1507 34

1:38.6 500m 1:38.6 365 1556 33
1:41.3 500m 1:41.3 337 1458 32
1:41.2 500m 1:41.2 338 1462 34
1:38.6 500m 1:38.6 365 1556 37

To be honest, this was as much a mental battle as a physical one, given how anxious my mind can get in the early and middle stages of these tts. I spent at least an hour over the past 2 days 'planning' the time trial and preparing for the different pressure points and preparing strategies to handle them physically and mentally.
….

Wot they all said ^^^
Excellent stuff. That’s my sort of planned pacing, but as Tyson is credited with saying, “Everybody has a plan until they get punched in the face.”
You took the punch then came back swinging for the last 500.