Sprints and Stuff- training/questions 1k and below

[hjs]

Cheers Steve, 1 level below Shawn

50 this winter, and 186 98kg right now. Worked on extra strenght this summer, which helped but not without ease. Gained 4kg roughly compared to last winter. But compared to you guys always "small"

Last winter 120.7 500 and 2.57.9 1k. 6.22.5 2 and 16.57 5k. So overall pretty ok, but I am a real "alrounder" not one area is really outstanding.

That 1k was indeed pretty ok, and given the rate cap, certainly not 100% pace.

[cannondalerugby5]

Cheers Steve, 1 level below Shawn

50 this winter, and 186 98kg right now. Worked on extra strenght this summer, which helped but not without ease. Gained 4kg roughly compared to last winter. But compared to you guys always "small"

Last winter 120.7 500 and 2.57.9 1k. 6.22.5 2 and 16.57 5k. So overall pretty ok, but I am a real "alrounder" not one area is really outstanding.

That 1k was indeed pretty ok, and given the rate cap, certainly not 100% pace.

Just pleased your not in my age cat Henry

If you can hang in for another 10 years they are all sub record times

Great across the board results, wish I had that span of ability.

I like the short stuff, pain is much shorter!!

[hjs]

Cheers Steve, 1 level below Shawn

50 this winter, and 186 98kg right now. Worked on extra strenght this summer, which helped but not without ease. Gained 4kg roughly compared to last winter. But compared to you guys always "small"

Last winter 120.7 500 and 2.57.9 1k. 6.22.5 2 and 16.57 5k. So overall pretty ok, but I am a real "alrounder" not one area is really outstanding.

That 1k was indeed pretty ok, and given the rate cap, certainly not 100% pace.

Just pleased your not in my age cat Henry

If you can hang in for another 10 years they are all sub record times

Great across the board results, wish I had that span of ability.

I like the short stuff, pain is much shorter!!

Who knows

You seem to be much more pure sprinter. I can,t touch your 100m.

They all hurt, but in there own way, apart from the 100, which is fully hurtfree

[cannondalerugby5]

Cheers Steve, 1 level below Shawn

50 this winter, and 186 98kg right now. Worked on extra strenght this summer, which helped but not without ease. Gained 4kg roughly compared to last winter. But compared to you guys always "small"

Last winter 120.7 500 and 2.57.9 1k. 6.22.5 2 and 16.57 5k. So overall pretty ok, but I am a real "alrounder" not one area is really outstanding.

That 1k was indeed pretty ok, and given the rate cap, certainly not 100% pace.

Just pleased your not in my age cat Henry

If you can hang in for another 10 years they are all sub record times

Great across the board results, wish I had that span of ability.

I like the short stuff, pain is much shorter!!

Who knows

You seem to be much more pure sprinter. I can,t touch your 100m.

They all hurt, but in there own way, apart from the 100, which is fully hurtfree

Always have been a power athlete,Decathlon scores were 11.6 100m,16.4 110 hurdles,49.8 400m,2.02m high jump,12.80 shot,43.03 discus but my best 1500m was 5min 25 sec!!

Good news was I had won the event by the 1500m lol

I need to increase my rowing endurance but hate that long rep training

Back to Shawns comment on mental strength.

[hjs]

Always have been a power athlete,Decathlon scores were 11.6 100m,16.4 110 hurdles,49.8 400m,2.02m high jump,12.80 shot,43.03 discus but my best 1500m was 5min 25 sec!!

Good news was I had won the event by the 1500m lol

I need to increase my rowing endurance but hate that long rep training

Back to Shawns comment on mental strength.

Funny, deca man myself. 6300 points, so nothing great.

Your 400 and highjump are strong.

My 1500 4.32 Sub 5 was always easy

[cannondalerugby5]

Always have been a power athlete,Decathlon scores were 11.6 100m,16.4 110 hurdles,49.8 400m,2.02m high jump,12.80 shot,43.03 discus but my best 1500m was 5min 25 sec!!

Good news was I had won the event by the 1500m lol

I need to increase my rowing endurance but hate that long rep training

Back to Shawns comment on mental strength.

Funny, deca man myself. 6300 points, so nothing great.

Your 400 and highjump are strong.

6300 is a strong score Henry,I was picked to represent Scotland till they found out I was English

Won the Scottish Championship,one of the first in UK to get 7k points on old scoring system.

4.40 Pole Vault and remember that was back in the early 80s before they had decent poles.

Were you 93kg when you did the 4.32 1500m,thats unbelieveable

My 1500 4.32 Sub 5 was always easy

[hjs]

Nono, weight around 85 in those days.

Highjumped 1.90 though at 90k plus. PaulV only 3.50 no coaching or material, nor talent lacked pure speed, 100m around 11.7/8 handclocked.

Decent disc, 43 ish, jav 55, and later on shot 14.66, but at that time my back really started to give me trouble. So that was the end. Later got operated a few times, but that never solved anything. The trouble originated from a fall in my youth and later on, around shot, heavy squatting. Would liked to have cracked 15m and pretty sure I could. Around the time my back really gave in, middle in the winter I put whole series around 14.50 in close to zero C.

[cannondalerugby5]

500 m time trial tonight
Only second one so not sure how to pace
Hoped for 1.25.0,finished with 1.23.2 at 39 rate middle section 35
This beats the previous age group best of 1.24.6 so very happy
Last 100m was fastest apart from first 100m
Might try and look at the tougher distance of 1000k
The further it gets the harder it gets for me

[Shawn Baker]

Ok, back to high altitude training- yesterday was a day off as I spent 12 hours in the car- got pulled over for speeding, but as the cop noticed I was a veteran he let me off as it was Veteran's day

So back up to altitude and just did a 1k today

Easy 1k wu

Set DF to my usual 212ish and off I went- I've never been below 3:00 at altitude (5500ft) before so that was my target- I had no doubt about the physical ability, especially given I think my cold is pretty much gone and the fact that I'm pretty automatic for 2:56 at sea level currently- planned on 1:29.0 through 500m and then hang on to the end- think I saw 1:29.2 at 500 but was pretty comfortable-did what I needed to get below 3:00.0 at the end and kept on target stroke rate of 30- this was a nice confidence builder as it is getting pretty close to put up or shut up time- need to have a decent 10 day training stretch up here at altitude and then hopefully make my final push the following 2 weeks at sea level!

Finished with easy 1k cd and then a little basketball with the kids

Tomorrow, hopefully add some decent lifting

Steve, first of all-huge congrats on new 500m world record, but personally I think you still have some more in you and would like to see a sub 1:20-- secondly regard "finish bottles" in cycling- i have been a life long vigorous opponent to the use of PEDs in sport- I have competed in many sports where drug usage was fairly common (powerlifting, rugby, Highland games etc..) and it always used to piss me off, but I mostly beat the cheaters and I think my longevity and health in sport is in part attributed to staying clean and taking care of my health- on the other hand tramadol is currently not on the banned list (although I think it likely will be soon) and thus I can't really say I blame the athletes that are using it currently, as their livelihood depends on it. I think if you skirt the rules and cheat you should be done- it's very black and white to me- we can argue about safety, ethics, health, risks and fairness of certain practices- but once rules are set it's the responsibility of the athlete to understand and comply with them.

Rohan, yes my diet is often pretty often just meat and eggs- eggs may be mixed up with a little cocoa powder and cinnamon to which I'll add some whey protein and maybe some stevia- meat is often a steak or 2 and perhaps some ground beef- I might eat a few vegetables once a week or so and maybe a few berries here and there as well, also some nuts occasionally and some cream and cheese a bit, also a little bit of lemon juice with water to drink- after years of personal experimentation and study I have found what works best for me and I would encourage others to engage in their own self experimentation and not rely on what anyone else says as the research about nutrition is far from clear (other than eating a bunch of sugar and processed food is not a good strategy for anyone)

[cannondalerugby5]

Ok, back to high altitude training- yesterday was a day off as I spent 12 hours in the car- got pulled over for speeding, but as the cop noticed I was a veteran he let me off as it was Veteran's day

So back up to altitude and just did a 1k today

Easy 1k wu

Set DF to my usual 212ish and off I went- I've never been below 3:00 at altitude (5500ft) before so that was my target- I had no doubt about the physical ability, especially given I think my cold is pretty much gone and the fact that I'm pretty automatic for 2:56 at sea level currently- planned on 1:29.0 through 500m and then hang on to the end- think I saw 1:29.2 at 500 but was pretty comfortable-did what I needed to get below 3:00.0 at the end and kept on target stroke rate of 30- this was a nice confidence builder as it is getting pretty close to put up or shut up time- need to have a decent 10 day training stretch up here at altitude and then hopefully make my final push the following 2 weeks at sea level!

Finished with easy 1k cd and then a little basketball with the kids

Tomorrow, hopefully add some decent lifting

Steve, first of all-huge congrats on new 500m world record, but personally I think you still have some more in you and would like to see a sub 1:20-- secondly regard "finish bottles" in cycling- i have been a life long vigorous opponent to the use of PEDs in sport- I have competed in many sports where drug usage was fairly common (powerlifting, rugby, Highland games etc..) and it always used to piss me off, but I mostly beat the cheaters and I think my longevity and health in sport is in part attributed to staying clean and taking care of my health- on the other hand tramadol is currently not on the banned list (although I think it likely will be soon) and thus I can't really say I blame the athletes that are using it currently, as their livelihood depends on it. I think if you skirt the rules and cheat you should be done- it's very black and white to me- we can argue about safety, ethics, health, risks and fairness of certain practices- but once rules are set it's the responsibility of the athlete to understand and comply with them.

Thanks Shawn,I think your right ,there is a bit left.

Hit 1.21 second stroke ,1.16 next 3 strokes and let let off down to 1.25 for middle section.
Could have stretched middle section.
Think sub 1.20 may be a big step but think 1.22 ish is doable
Attempt done free of tramadol you will be pleased to note
Great job on your altitude row
Looking forward to seeing your free rate ,sea level score




Rohan, yes my diet is often pretty often just meat and eggs- eggs may be mixed up with a little cocoa powder and cinnamon to which I'll add some whey protein and maybe some stevia- meat is often a steak or 2 and perhaps some ground beef- I might eat a few vegetables once a week or so and maybe a few berries here and there as well, also some nuts occasionally and some cream and cheese a bit, also a little bit of lemon juice with water to drink- after years of personal experimentation and study I have found what works best for me and I would encourage others to engage in their own self experimentation and not rely on what anyone else says as the research about nutrition is far from clear (other than eating a bunch of sugar and processed food is not a good strategy for anyone)

[hjs]

500 m time trial tonight
Only second one so not sure how to pace
Hoped for 1.25.0,finished with 1.23.2 at 39 rate middle section 35
This beats the previous age group best of 1.24.6 so very happy
Last 100m was fastest apart from first 100m
Might try and look at the tougher distance of 1000k
The further it gets the harder it gets for me

Congrats, very solid and by the sound of it, not even 100% yet

1k is tougher yes !

[cannondalerugby5]

500 m time trial tonight
Only second one so not sure how to pace
Hoped for 1.25.0,finished with 1.23.2 at 39 rate middle section 35
This beats the previous age group best of 1.24.6 so very happy
Last 100m was fastest apart from first 100m
Might try and look at the tougher distance of 1000k
The further it gets the harder it gets for me

Congrats, very solid and by the sound of it, not even 100% yet

1k is tougher yes !

Thanks Henry,

Guys do you think that after 10 weeks of sprint training you reach your peak at 500m

Sean to remember reading something along those lines?

[hjs]

500 m time trial tonight
Only second one so not sure how to pace
Hoped for 1.25.0,finished with 1.23.2 at 39 rate middle section 35
This beats the previous age group best of 1.24.6 so very happy
Last 100m was fastest apart from first 100m
Might try and look at the tougher distance of 1000k
The further it gets the harder it gets for me

Congrats, very solid and by the sound of it, not even 100% yet

1k is tougher yes !

Thanks Henry,

Guys do you think that after 10 weeks of sprint training you reach your peak at 500m

Sean to remember reading something along those lines?

In general you can build a peak, and not stay there very long. But on the other hand sometimes you see people being in great in a sport a full season long.

And for you, that last 500 can,t be your maximum, the way you rowed it sounded for sure not like a full max row, if you speed up a bit in the last 100 there was some reserve.

[cannondalerugby5]

Thanks for the congratulations guys.

Just been looking at the video and the technique does not appear good

Would welcome any feedback

500m

https://www.youtube.com/watch?v=bmPB_k4NPN4

100m

https://www.youtube.com/watch?v=VrqE38X4UxA

1 min

https://www.youtube.com/watch?v=F6RG-rpq1Mg

I don't think it looks good but would welcome input

Thanks

Steve

[hjs]

First, you really go for it, nice to see. And nobody ever did better, so can,t be bad

Technique, in general you pull in your arms early in during stroke, not doing that should be better, but have seen it done on all sorts of levels. Difficult to alter.

100m, you must have a very strong back, certainly at the end there was almost zero slide left, but if that gives you the best spm strenght ratio, it works. A bit more slide would proberly help.

500, looks powerfull, to me a bit low on the rating, and you pull the handle very hard, instead of leaning back a bit more. You also keep a little pauze After the stroke. Really think you can do a bit better still if you use a more fluend stroke with a bit more rate.

In short, rate, pauze after the stroke, loosing a bit of lenght by not leaning back. For smooth sprintstroke examples, search rob Smith, more controled can,t be found.