New Personal Best! Brag About That New Pb!

[Papy]

You'll get there Papy!

To get my SR up I trained high rates on very low DF (less than 100) for the distance I was practicing. I then slowly worked up the DF while maintaining the same rate, worked well. For my 1min PB the SR was 44, on the 100m it's 54. You're a bit taller than me, I'm thinking you could easily beat my PB's!

Thank you for the advice on the SR, Leftie, I'll bear that in mind when I do more short distances.

[Gammmmo]

Thankyou chaps. 2 months ago if I'd had tried this my back would've been destroyed for over a week I kid you not, so it makes sense for me to be a little tentative. Each time I PB I assure you it feels tough, it's just because I am in that lovely honeymoon stage with the erg having only got back into it 2-3 months ago and the gains come quickly. Also, I didn't do much sport in the first few months of the year so probably detrained aerobically a bit and am likely getting that back quite easily with each session. Don't worry it won't be too long now before I stop posting in here but one thing is for sure my time as a bicycle time triallist has shown how hard you can train and I can train a damn sight harder than I did when I set my PBs 10 years ago, and I believe that will be enough to offset the fact I am both lighter and older. Have a look at digdeepest.com forum, a guy I used to race against runs it and it's full of motivational stuff and examples of just how hard you can train.

[Gammmmo]

Another thing I will say is if you are going for a PB and you don't think you can make it mid way don't put the handle down but just scale back your efforts just a little and frequently you can get it back and even if you don't it's better...don't get into the habit IMO of abandoning sessions.

[G-dub]

No doubt that being a bicycle time trialist has given you the acceptance and mental and physical capacity of being on the edge for the entire effort!

[Gammmmo]

No doubt that being a bicycle time trialist has given you the acceptance and mental and physical capacity of being on the edge for the entire effort!

Yes I'm relatively better at the longer stuff and probably weak as a kitten compared to most on here...I daren't try a 2K effort yet let alone something like a 500m one (which I'd be rubbish at! ). Onwards and upwards....

[aussieluke]

2000m test, not planned, had intended to go out for a run then got asked if I could cut my lunchbreak to 30 minutes

2000m warmup mix or rates, power strokes, paddling

2000m 1:47.5 7:10.0 S/m 32 HR 175

Goal was 1:45 all the way or at worst 1:46 then sprint finish.

Held 1:45 for first 1000m but just started slowly losing it. Came to a complete stop twice.

'PR' by 0.4 seconds

More prep, more warmup, and maybe more than 20 minutes of planning and I might have done better.

https://www.instagram.com/p/BIMYPGTAXHe ... hale&hl=en

[Gammmmo]

^ definitely more there. Well done for pushing through with the effort, chap.

[Gammmmo]

60mins@15456m today (1:56.5/500m with the last 12mins@1:54.9 )

[Tim K.]

Why didnt you do the first 48 at 1:54.9 too? Awesome effort! I was hoping to keep you close but I can barely maintain that pace for 30 min.

[Gammmmo]

Why didnt you do the first 48 at 1:54.9 too? Awesome effort! I was hoping to keep you close but I can barely maintain that pace for 30 min.

Ha. I'm not going to try my luck that much! but you want to keep me close then you need to get PB chasin'...my PBs are only going one way. . (joke)

many thanks for the kind words....

[Gammmmo]

[hjs]

Nice 10k with a strong stroke to match that for your 70kg. Congrats

[Gammmmo]

Nice 10k with a strong stroke to match that for your 70kg. Congrats

Yes, thanks. I'm surprised at the progress I am making, or at least the speed of it. I *am* getting fitter but also my technique has improved (although pretty shoddy at times particularly with the lack of leg drive) so for this 1:54s felt OK. Ultimately I'd like to take another minute off if this time and get into the 36s - that would be quite something for me. Want 8000m for 30mins next.

[hjs]

Nice 10k with a strong stroke to match that for your 70kg. Congrats

Yes, thanks. I'm surprised at the progress I am making, or at least the speed of it. I *am* getting fitter but also my technique has improved (although pretty shoddy at times particularly with the lack of leg drive) so for this 1:54s felt OK. Ultimately I'd like to take another minute off if this time and get into the 36s - that would be quite something for me. Want 8000m for 30mins next.

Enjoy the ride sounds doable for you.

[Pie Man]

Nice time gammmmo might be an idea for you to put on a few kg's to really get your times down. If you did of course it would be a shame as you would no longer be in the same weight and age bracket as me...


Pete beginner plan had a 5000m down for me to do so I thought I would give it a go at DF 110 as that is what I do virtually all my work at.



After reading the problems that G-dub had with the 5k I was apprehensive, and I didn't really settle into it tell the last 1000m when I knew I would complete in a time I was fairly happy with. In fact the last 1000m was easily my best, I actually engaged with the stroke with the lower rate ensuring that I had to feel my core set, rather than just flapping about... There is more to come, not a huge amount but if I could get the feeling I had in the last 1000m for the whole piece at a slightly higher rate I'd be very happy.