New Personal Best! Brag About That New Pb!

[hjs]

1min PB - 381m - +6m

Time Meters Pace Watts Cal/Hr S/M
1:00.0 381m 1:18.7 717 2767 44
1:00.0 382m 1:18.5 723 2786 44

My legs were a bit tired after 10 consecutive trainings but the effort was pretty good, a bit too slow on the first 30sec I think. With better pacing and rested legs >385m should be in reach.

Nice work Martin, in line with your 500. Congrats

[MartinSH4321]

1min PB - 381m - +6m

Time Meters Pace Watts Cal/Hr S/M
1:00.0 381m 1:18.7 717 2767 44
1:00.0 382m 1:18.5 723 2786 44

My legs were a bit tired after 10 consecutive trainings but the effort was pretty good, a bit too slow on the first 30sec I think. With better pacing and rested legs >385m should be in reach.

Nice work Martin, in line with your 500. Congrats

Thanks Henry!
Yeah, looking at the rankings of other guys at 1' and 500m the difference in pace should be about right. The more regular sprint and strength training pays off I think.

[MartinSH4321]

1min PB - 381m - +6m

Time Meters Pace Watts Cal/Hr S/M
1:00.0 381m 1:18.7 717 2767 44
1:00.0 382m 1:18.5 723 2786 44

My legs were a bit tired after 10 consecutive trainings but the effort was pretty good, a bit too slow on the first 30sec I think. With better pacing and rested legs >385m should be in reach.

Nice work Martin, in line with your 500. Congrats

Oh, and one thing where I hope for your experiance/advice:
A friend of mine now reguarly trains with me once a week where we do strength and some rowing.
Last week he tried 1min max for the first time and managed a pace of 1:36,5 average where he started a good bit faster and faded a little at the end, but on the whole pretty constant (like my efforts).
Yesterday he planned to start a good bit faster (around 1:32, 450W), but, as my PM5 always shows watts, he accidentially did about 550W (1:26) for the first ca 30sec. Of course he then had to slow down and the last 10sec where horrible, the last few strokes at about 1:40 and the very last at 1:44. Nevertheless his result was 1:33 average, or 10% more wattage!
So, my question: do you think that's a reasonable strategy for me too? This would mean about 1:12 for the first 5-7 strokes, then hold about 1:15 as long as I can and hopefully not die at 45sec. I know, I can just try it and see what happens, but to blow a TT is a thing I want to avoid as good as I can

[hjs]

1min PB - 381m - +6m

Time Meters Pace Watts Cal/Hr S/M
1:00.0 381m 1:18.7 717 2767 44
1:00.0 382m 1:18.5 723 2786 44

My legs were a bit tired after 10 consecutive trainings but the effort was pretty good, a bit too slow on the first 30sec I think. With better pacing and rested legs >385m should be in reach.

Nice work Martin, in line with your 500. Congrats

Oh, and one thing where I hope for your experiance/advice:
A friend of mine now reguarly trains with me once a week where we do strength and some rowing.
Last week he tried 1min max for the first time and managed a pace of 1:36,5 average where he started a good bit faster and faded a little at the end, but on the whole pretty constant (like my efforts).
Yesterday he planned to start a good bit faster (around 1:32, 450W), but, as my PM5 always shows watts, he accidentially did about 550W (1:26) for the first ca 30sec. Of course he then had to slow down and the last 10sec where horrible, the last few strokes at about 1:40 and the very last at 1:44. Nevertheless his result was 1:33 average, or 10% more wattage!
So, my question: do you think that's a reasonable strategy for me too? This would mean about 1:12 for the first 5-7 strokes, then hold about 1:15 as long as I can and hopefully not die at 45sec. I know, I can just try it and see what happens, but to blow a TT is a thing I want to avoid as good as I can

Martin, over here Speedskating is the number two sport, certainly in winter. Distances are from 500m upto 10.000m.

500/1k/1500 are seen as sprintdistances. Taking roughly 35/65 and 1min 45. The very best very often start out very strong. They always fade. Now is skating a movement which suits going of hard. You more or less keep gliding a bit, although the curves are very tricky to get through on fully blown up legs.
But for a guy like you, almost certainly going of hard will be best, the last 10/15 seconds will be pretty horrible, but you have a big plus at the 45 second mark.
Do the math, say you are at 1.15 av at 45 seconds in. Even with a big fade you likely keep some left.
You could try a 250 and see.

[MartinSH4321]

Martin, over here Speedskating is the number two sport, certainly in winter. Distances are from 500m upto 10.000m.

500/1k/1500 are seen as sprintdistances. Taking roughly 35/65 and 1min 45. The very best very often start out very strong. They always fade. Now is skating a movement which suits going of hard. You more or less keep gliding a bit, although the curves are very tricky to get through on fully blown up legs.
But for a guy like you, almost certainly going of hard will be best, the last 10/15 seconds will be pretty horrible, but you have a big plus at the 45 second mark.
Do the math, say you are at 1.15 av at 45 seconds in. Even with a big fade you likely keep some left.
You could try a 250 and see.

OK, that sounds promising, even if the last 15sec are at 1:30 average this would lead to 386m, unless I fall off the erg before this should be a PB
Thanks Henry, I'll try that next time!

[hjs]

Martin, over here Speedskating is the number two sport, certainly in winter. Distances are from 500m upto 10.000m.

500/1k/1500 are seen as sprintdistances. Taking roughly 35/65 and 1min 45. The very best very often start out very strong. They always fade. Now is skating a movement which suits going of hard. You more or less keep gliding a bit, although the curves are very tricky to get through on fully blown up legs.
But for a guy like you, almost certainly going of hard will be best, the last 10/15 seconds will be pretty horrible, but you have a big plus at the 45 second mark.
Do the math, say you are at 1.15 av at 45 seconds in. Even with a big fade you likely keep some left.
You could try a 250 and see.

OK, that sounds promising, even if the last 15sec are at 1:30 average this would lead to 386m, unless I fall off the erg before this should be a PB
Thanks Henry, I'll try that next time!

The “trick” is to except the fade and really focus on keeping technique more or less intact.

[KeithT]

1min PB - 381m - +6m

Time Meters Pace Watts Cal/Hr S/M
1:00.0 381m 1:18.7 717 2767 44
1:00.0 382m 1:18.5 723 2786 44

My legs were a bit tired after 10 consecutive trainings but the effort was pretty good, a bit too slow on the first 30sec I think. With better pacing and rested legs >385m should be in reach.

Just saw this - awesome Martin!!! Of course this now means I might have to test my 1 minute before too long but I don't think I can catch you - my low pull is well behind you so I would have to be hitting closer to full power the whole way after the effort to get fan going.

[KeithT]

Martin, over here Speedskating is the number two sport, certainly in winter. Distances are from 500m upto 10.000m.

500/1k/1500 are seen as sprintdistances. Taking roughly 35/65 and 1min 45. The very best very often start out very strong. They always fade. Now is skating a movement which suits going of hard. You more or less keep gliding a bit, although the curves are very tricky to get through on fully blown up legs.
But for a guy like you, almost certainly going of hard will be best, the last 10/15 seconds will be pretty horrible, but you have a big plus at the 45 second mark.
Do the math, say you are at 1.15 av at 45 seconds in. Even with a big fade you likely keep some left.
You could try a 250 and see.

OK, that sounds promising, even if the last 15sec are at 1:30 average this would lead to 386m, unless I fall off the erg before this should be a PB
Thanks Henry, I'll try that next time!

The “trick” is to except the fade and really focus on keeping technique more or less intact.

I am glad you asked this Martin and also that you responded Henry. I have always preached and believed pacing and a negative split and I still think that the best way for 1K and higher but my recent 500M PB and the current CTC challenge all had bigger fades than I normally had but I was faster in the start that it more than made up for it. I think I did my 1 minute PB that way too - went all out and hung on best I could. I think it can work well for short sprints.

[MartinSH4321]

1min PB - 381m - +6m

Time Meters Pace Watts Cal/Hr S/M
1:00.0 381m 1:18.7 717 2767 44
1:00.0 382m 1:18.5 723 2786 44

My legs were a bit tired after 10 consecutive trainings but the effort was pretty good, a bit too slow on the first 30sec I think. With better pacing and rested legs >385m should be in reach.

Just saw this - awesome Martin!!! Of course this now means I might have to test my 1 minute before too long but I don't think I can catch you - my low pull is well behind you so I would have to be hitting closer to full power the whole way after the effort to get fan going.

Thanks mate!
If I remember right you did your 1min PB with drag 130 (I did 175 this time) and tired legs, so I won't be surprised if you hit my PB (and I still recommend you to raise the feet, it definitely helped me). I'm pleased to give you some extra motivation
The 1min fits me best as fitness isn't as important, a big difference even to 500m. After the 2k TT I might do some extra work for sprint training and see what happens, a bit of alternation is always good for motivation I think.

[Dangerscouse]

a bit of alternation is always good for motivation I think.

I would go as far as to say it's essential. Getting too used to a certain distance, pace and effort is great for that specific session but it's equally detrimental to other sessions. Erg fear creeps in and you start doubting your ability to handle longer or shorter distances & higher or lower rates.

Keep all of the plates spinning otherwise you'll feel like you are starting from the beginning again

[hjs]

a bit of alternation is always good for motivation I think.

I would go as far as to say it's essential. Getting too used to a certain distance, pace and effort is great for that specific session but it's equally detrimental to other sessions. Erg fear creeps in and you start doubting your ability to handle longer or shorter distances & higher or lower rates.

Keep all of the plates spinning otherwise you'll feel like you are starting from the beginning again

In this we talk about someone who at this point has done zero 2k s and already talks about a change. I would say do 3/4 first, milk your current fitness.

Personally and looking back I can say at some point I also did this or took a break and never reach that level again. Martin can go back to sprinting anytime. Back to 2k is another matter. First get a few under your belt, and thats not one, before you can be happy.

[MartinSH4321]

a bit of alternation is always good for motivation I think.

I would go as far as to say it's essential. Getting too used to a certain distance, pace and effort is great for that specific session but it's equally detrimental to other sessions. Erg fear creeps in and you start doubting your ability to handle longer or shorter distances & higher or lower rates.

Keep all of the plates spinning otherwise you'll feel like you are starting from the beginning again

In this we talk about someone who at this point has done zero 2k s and already talks about a change. I would say do 3/4 first, milk your current fitness.

Personally and looking back I can say at some point I also did this or took a break and never reach that level again. Martin can go back to sprinting anytime. Back to 2k is another matter. First get a few under your belt, and thats not one, before you can be happy.

I think you misinterpreted my posting
I don't think of completely changing my training schedule, with some extra work I mean 2 strength/speed trainings per week instead of one for 4-6 weeks, propably by changing my 1'/1'R session to something like 30''/1'R, together with my weekly strength training including 4x30''/90''R at R22. The main focus is still fitness with long interval or hard SS/TT and 3-5 UT2 sessions per week, so still 80-90% of training time at UT2 or below. It's more like curiousity to see how fast I can adapt to sprinting stuff and, to be honest, to see how close I can get to sub 1:20 for 500m as this is a target that attracts me more and more.
I know, it was no wise decision to postpone the 2k TT over and over again, but now I want to stick to my plan to try 2 in 4-5 weeks (1 conservative and 1 on the edge), another one in Jan20 and one at the end of the season to see if I can reach my target of 6:30.

[hjs]

I think you misinterpreted my posting
I don't think of completely changing my training schedule, with some extra work I mean 2 strength/speed trainings per week instead of one for 4-6 weeks, propably by changing my 1'/1'R session to something like 30''/1'R, together with my weekly strength training including 4x30''/90''R at R22. The main focus is still fitness with long interval or hard SS/TT and 3-5 UT2 sessions per week, so still 80-90% of training time at UT2 or below. It's more like curiousity to see how fast I can adapt to sprinting stuff and, to be honest, to see how close I can get to sub 1:20 for 500m as this is a target that attracts me more and more.
I know, it was no wise decision to postpone the 2k TT over and over again, but now I want to stick to my plan to try 2 in 4-5 weeks (1 conservative and 1 on the edge), another one in Jan20 and one at the end of the season to see if I can reach my target of 6:30.

Reacted to the both of you guys.

You see already how you react, your training is not aimed at power at all and still you keep it and even improve a bit, which shows what your body really does well.
If you look at 2k, you should stay away from sprinting though, doing speed stuff will directly influence you aerobic fitness in a negative way. For you fitness comes slowly.

Re 6.30 versus 1.20 Think for you 1.20 will be a lot easier to achieve than that 6.30. You already are close to 1.20 with a training focus that is far from perfect for that. Would say you could pull 1.16/17 if you put the same effort in your sprint as you now in your ut2.

[MartinSH4321]

I think you misinterpreted my posting
I don't think of completely changing my training schedule, with some extra work I mean 2 strength/speed trainings per week instead of one for 4-6 weeks, propably by changing my 1'/1'R session to something like 30''/1'R, together with my weekly strength training including 4x30''/90''R at R22. The main focus is still fitness with long interval or hard SS/TT and 3-5 UT2 sessions per week, so still 80-90% of training time at UT2 or below. It's more like curiousity to see how fast I can adapt to sprinting stuff and, to be honest, to see how close I can get to sub 1:20 for 500m as this is a target that attracts me more and more.
I know, it was no wise decision to postpone the 2k TT over and over again, but now I want to stick to my plan to try 2 in 4-5 weeks (1 conservative and 1 on the edge), another one in Jan20 and one at the end of the season to see if I can reach my target of 6:30.

Reacted to the both of you guys.

You see already how you react, your training is not aimed at power at all and still you keep it and even improve a bit, which shows what your body really does well.
If you look at 2k, you should stay away from sprinting though, doing speed stuff will directly influence you aerobic fitness in a negative way. For you fitness comes slowly.

Re 6.30 versus 1.20 Think for you 1.20 will be a lot easier to achieve than that 6.30. You already are close to 1.20 with a training focus that is far from perfect for that. Would say you could pull 1.16/17 if you put the same effort in your sprint as you now in your ut2.

Totally agree, when season started I thought 6:30 and 1:20 were equally hard to reach till season's end, now it looks like I'll reach 1:20 by just working on my fitness and won't reach 6:30 (and some other distance goals) even working specifically to reach that goals, what a misjudgement!
I also agree that I'm better built for sprints than distance.
But (regarding some other conversations we had) we have different approaches on what goals are preferable. If I get you right, I would summarize your opinion this (very short) way: "You're better built for sprints, so train that and get as good as possible". My approach is to train both strength and fitness but focus on the weaker part. I like the idea of being an overall good/well trained person, even if this means to not use full potential at sprints. I can completely understand your approach, but we differ here, that's OK

[hjs]

Totally agree, when season started I thought 6:30 and 1:20 were equally hard to reach till season's end, now it looks like I'll reach 1:20 by just working on my fitness and won't reach 6:30 (and some other distance goals) even working specifically to reach that goals, what a misjudgement!
I also agree that I'm better built for sprints than distance.
But (regarding some other conversations we had) we have different approaches on what goals are preferable. If I get you right, I would summarize your opinion this (very short) way: "You're better built for sprints, so train that and get as good as possible". My approach is to train both strength and fitness but focus on the weaker part. I like the idea of being an overall good/well trained person, even if this means to not use full potential at sprints. I can completely understand your approach, but we differ here, that's OK

You should only do what you want, nothing else.

I disagree on focussing on the weaker part. Reason being, putting effort in something you are good at will yield you less. Talking in general here.

And about an allround trained athlete, in my view, you never will be, fitness will never be very good, put it very bluntly .

But forget they above. My point, for you was, yes train allround, but at times, for a few months, focus on something, and “dare” to let go of the rest, for that while. That way you can build a peak on “something”. After that peak pick up the overall approach. And like to ad to that, your natural “you” is already pushing you to your natural strenght. Yes, you do build a ut2 base, bad what do you test? Not that ut2 base, but the thing you like and ate good at.