New Personal Best! Brag About That New Pb!

[winniewinser]

Did a 1:32.9 500m today.

Aiming for a sub 7 2k by the end of April so I'm now going pretty much all in on UT1/UT2 with only one interval session a week as I think I've got the power in the legs, it's just holding on for 7 minutes that will stop me.

500m x 8 /2'r is a good indicator for 2km in terms of seeing what might be possible. 750m's intervals also.

Good luck with sub 7

Cheers - I was doing a 4x1000 5r and 8x500 2r once a week each so I'll now alternate them once a week for April.

My 8x500 is 1:49 and 4x1000 is 1:52 which by Paul's Law leaves me looking like CV fitness would be the main problem given the 1.32 500m would extrapolate to around 1:42 (maybe 1:43-1:44 if we take into consideration the rate difference)

I think when I broke 7min for the first time my 500's averaged 1:42.6 and I just squeeked under with 6:58.5.
Prepare for pain, have a bucket handy too

[MartinSH4321]

Did a 1:32.9 500m today.

Aiming for a sub 7 2k by the end of April so I'm now going pretty much all in on UT1/UT2 with only one interval session a week as I think I've got the power in the legs, it's just holding on for 7 minutes that will stop me.

500m x 8 /2'r is a good indicator for 2km in terms of seeing what might be possible. 750m's intervals also.

Good luck with sub 7

Cheers - I was doing a 4x1000 5r and 8x500 2r once a week each so I'll now alternate them once a week for April.

My 8x500 is 1:49 and 4x1000 is 1:52 which by Paul's Law leaves me looking like CV fitness would be the main problem given the 1.32 500m would extrapolate to around 1:42 (maybe 1:43-1:44 if we take into consideration the rate difference)

Alex is totally right, 8x500m with 1' rest can normally be done at around 2k-pace, with 2' rest 1-2 seconds faster, with 3:30 rest about 3 seconds faster. For 2k prep you can look at the pete plan, only 1 hard session per week is not enough I think.
Paul's Law is only a guideline for athletes with balanced strength and endurance. For example, with my 1' and 500m PBs I get an estimated 2k PB of around 6:00, no way I'll come even close to this, maybe 6:40 atm.

[hjs]

Re Pauls Law. He stated very clearly that 500m and 1k are NOT included, for those the difference is way above 5 seconds.
And in general, it was not a tool to predict, but a tool to see ones strenght and weaknesses.

[MartinSH4321]

1' PB - 387m - +3m

As a preparation I did a 1' TT today. Goal was to stay at 1:15-1:16 for the first 45'', didn't work as expected, but I didn't lose that much speed at the end, so still a new PB.
That was the good news, the bad: I'm very sure I can't go for a sub1:20 500m, I was very exhausted after this 1', and these 20'' more would kill my average pace. So I decided to cancel my 500m TT for this season and go for it next season.

I also did a vid of this attempt, hopefully someone here can help me to find things I can improve. 2 things I recognized:
- it looks like I'm distracted with trying to hit exactly the watts I want, so I often am fast/slow/fast/slow, should go more by feel
- the chain looks a bit too loose, maybe I should fasten up the bungee cords?!
https://www.youtube.com/watch?v=1NKsY6cdG34
I also wanted to have ergdata on the vid, wasn't easy to place the phone right
the graphs to this attempt:
https://log.concept2.com/profile/1203757/log/43011180

Thanks for help!

[max_ratcliffe]

1' PB - 387m - +3m

As a preparation I did a 1' TT today. Goal was to stay at 1:15-1:16 for the first 45'', didn't work as expected, but I didn't lose that much speed at the end, so still a new PB.
That was the good news, the bad: I'm very sure I can't go for a sub1:20 500m, I was very exhausted after this 1', and these 20'' more would kill my average pace. So I decided to cancel my 500m TT for this season and go for it next season.

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Thanks for help!

Outstanding Martin, very well done.

Any improvement advice is really Henry's bag, not mine, but I did notice that you're breaking your arms quite early. That would soften the stroke a bit, potentially allowing for a bit of power leakage as well as tiring the bejaysus out of your arms.

Also, although I'm sure this is deliberate, you're using a very short stroke. Of course you have to at that rate, but is this something you've played around with for the 500m?

[Dangerscouse]

1' PB - 387m - +3m

As a preparation I did a 1' TT today. Goal was to stay at 1:15-1:16 for the first 45'', didn't work as expected, but I didn't lose that much speed at the end, so still a new PB.
That was the good news, the bad: I'm very sure I can't go for a sub1:20 500m, I was very exhausted after this 1', and these 20'' more would kill my average pace. So I decided to cancel my 500m TT for this season and go for it next season.

I also did a vid of this attempt, hopefully someone here can help me to find things I can improve. 2 things I recognized:
- it looks like I'm distracted with trying to hit exactly the watts I want, so I often am fast/slow/fast/slow, should go more by feel
- the chain looks a bit too loose, maybe I should fasten up the bungee cords?!
https://www.youtube.com/watch?v=1NKsY6cdG34
I also wanted to have ergdata on the vid, wasn't easy to place the phone right
the graphs to this attempt:
https://log.concept2.com/profile/1203757/log/43011180

Thanks for help!

Very strong PB Martin. I'm assuming the chain is loose as your spm is so high?

[hjs]

1' PB - 387m - +3m

As a preparation I did a 1' TT today. Goal was to stay at 1:15-1:16 for the first 45'', didn't work as expected, but I didn't lose that much speed at the end, so still a new PB.
That was the good news, the bad: I'm very sure I can't go for a sub1:20 500m, I was very exhausted after this 1', and these 20'' more would kill my average pace. So I decided to cancel my 500m TT for this season and go for it next season.

I also did a vid of this attempt, hopefully someone here can help me to find things I can improve. 2 things I recognized:
- it looks like I'm distracted with trying to hit exactly the watts I want, so I often am fast/slow/fast/slow, should go more by feel
- the chain looks a bit too loose, maybe I should fasten up the bungee cords?!
https://www.youtube.com/watch?v=1NKsY6cdG34
I also wanted to have ergdata on the vid, wasn't easy to place the phone right
the graphs to this attempt:
https://log.concept2.com/profile/1203757/log/43011180

Thanks for help!

Nice setup, not , both you and ergdata don,t show well

3 is still a good bit, and think you should do the 500 also, you are at 1.17.5, so you “only” need 1.30. Think doing a few 500 meters helps. Certainly if you limit the rate.
A few years back I did a good bit at rate 32, drag 150. And pulled a few 1.22.x at that rate. Really makes the stroke strong, although a transfer to free rate is not easy to make.

For you, really don,t think you should use such a high drag, yes it helps to get the pace going, but at the same time, at the end it slows you down more. Its easier to keep pace going with less rate.

Re pace/watts, really go by feel, ofcourse with a goalpace, but use it roughly.

What I often did was a Warm up, a 95%/98% 500, 5 rest and a firm 5k. That way a training was not just a 500.

Really think you should at this for a few weeks, you are stronger/faster, but are not really used to doing time trails, so there is absolutely room for direct improvement. Simply by finetuning your body.
You now did one test, give yourself more time. And also, so what if a few don,t go well, after a few goes you will hit one that goes just right.

[JMac]

Great work Martin. Definitely think you should go for the 500m TT. I did sub 1:20 for the first (and only ) time 2 weeks after doing 1 min at 388m.

Your cardio is good, smash the first 350 and limit the "die" part of fly and die and you'll reach your goal, no worries!

[winniewinser]

1' PB - 387m - +3m

As a preparation I did a 1' TT today. Goal was to stay at 1:15-1:16 for the first 45'', didn't work as expected, but I didn't lose that much speed at the end, so still a new PB.
That was the good news, the bad: I'm very sure I can't go for a sub1:20 500m, I was very exhausted after this 1', and these 20'' more would kill my average pace. So I decided to cancel my 500m TT for this season and go for it next season.

I also did a vid of this attempt, hopefully someone here can help me to find things I can improve. 2 things I recognized:
- it looks like I'm distracted with trying to hit exactly the watts I want, so I often am fast/slow/fast/slow, should go more by feel
- the chain looks a bit too loose, maybe I should fasten up the bungee cords?!
https://www.youtube.com/watchv=1NKsY6cdG34
I also wanted to have ergdata on the vid, wasn't easy to place the phone right
the graphs to this attempt:
https://log.concept2.com/profile/1203757/log/43011180

Thanks for help!

Another great PB!

Great to see the video...despite dubious setup

Can't offer any advice as I'm no good really but I will say keep posting stuff like this as it inspires others!

[jimmyshand]

1' PB - 387m - +3m

Wow - impressive work. Look forward to seeing more!

[KeithT]

1' PB - 387m - +3m

As a preparation I did a 1' TT today. Goal was to stay at 1:15-1:16 for the first 45'', didn't work as expected, but I didn't lose that much speed at the end, so still a new PB.
That was the good news, the bad: I'm very sure I can't go for a sub1:20 500m, I was very exhausted after this 1', and these 20'' more would kill my average pace. So I decided to cancel my 500m TT for this season and go for it next season.

I also did a vid of this attempt, hopefully someone here can help me to find things I can improve. 2 things I recognized:
- it looks like I'm distracted with trying to hit exactly the watts I want, so I often am fast/slow/fast/slow, should go more by feel
- the chain looks a bit too loose, maybe I should fasten up the bungee cords?!
https://www.youtube.com/watch?v=1NKsY6cdG34
I also wanted to have ergdata on the vid, wasn't easy to place the phone right
the graphs to this attempt:
https://log.concept2.com/profile/1203757/log/43011180

Thanks for help!

Good work Martin, looks strong. Others noted breaking arms early but for a short sprint looked pretty good. I think you have the sub 1:20 in you for 500M but don't put pressure on yourself (we both do this), do when ready mentally.

[MartinSH4321]

Thank you very much fellas!

I didn't recognize that I'm breaking my arms early, that's good to know and I'll have a look at it next time, thanks!

@ Alex and Henry: Yeah, the video setup could have been better, when I hit the start button at the camera this must have happened and I was fully concentrated on the TT, but doing it once more was no option

@Max: yeah, that works best for me!

@ 500m now or later: I decided to use a month in summer to really prepare for some good sprint PBs (hopefully all 100m, 1' and 500m). As it is too hot for longer TTs at this time I think of something like this:
4-6 weeks with 1x sprints intervals (like 6x30'', 10x100m), 1x strength training (focus on legs and back), 1x fast 1' or 500m (like Henry wrote rate restricted) and 2-3 UT2 trainings 30-45'.

I'm really looking forward to this!

[Tandstad]

1' PB - 387m - +3m

As a preparation I did a 1' TT today. Goal was to stay at 1:15-1:16 for the first 45'', didn't work as expected, but I didn't lose that much speed at the end, so still a new PB.
That was the good news, the bad: I'm very sure I can't go for a sub1:20 500m, I was very exhausted after this 1', and these 20'' more would kill my average pace. So I decided to cancel my 500m TT for this season and go for it next season.

I also did a vid of this attempt, hopefully someone here can help me to find things I can improve. 2 things I recognized:
- it looks like I'm distracted with trying to hit exactly the watts I want, so I often am fast/slow/fast/slow, should go more by feel
- the chain looks a bit too loose, maybe I should fasten up the bungee cords?!
https://www.youtube.com/watch?v=1NKsY6cdG34
I also wanted to have ergdata on the vid, wasn't easy to place the phone right
the graphs to this attempt:
https://log.concept2.com/profile/1203757/log/43011180

Thanks for help!

Wow, absolutely brutal force in you, 387 is amazing!! I agree with the others, don't give up in the sub 1:20 now, keep up the hard work mate!

[MartinSH4321]

1' PB - 387m - +3m

As a preparation I did a 1' TT today. Goal was to stay at 1:15-1:16 for the first 45'', didn't work as expected, but I didn't lose that much speed at the end, so still a new PB.
That was the good news, the bad: I'm very sure I can't go for a sub1:20 500m, I was very exhausted after this 1', and these 20'' more would kill my average pace. So I decided to cancel my 500m TT for this season and go for it next season.

I also did a vid of this attempt, hopefully someone here can help me to find things I can improve. 2 things I recognized:
- it looks like I'm distracted with trying to hit exactly the watts I want, so I often am fast/slow/fast/slow, should go more by feel
- the chain looks a bit too loose, maybe I should fasten up the bungee cords?!
https://www.youtube.com/watch?v=1NKsY6cdG34
I also wanted to have ergdata on the vid, wasn't easy to place the phone right
the graphs to this attempt:
https://log.concept2.com/profile/1203757/log/43011180

Thanks for help!

Wow, absolutely brutal force in you, 387 is amazing!! I agree with the others, don't give up in the sub 1:20 now, keep up the hard work mate!

Thank you mate, with a good preparation I'll get the sub 1:20
What's your next PB that will get crushed?

[Tandstad]

Haha, I think both my 6k and 2k should be needing an update quite soon I have postponed trying the 2k several times, it hurts so much