New Personal Best! Brag About That New Pb!

[Anth_F]

Just dropping in to say there are some great PB's being posted.

That hour tho

[rtbrouwer]

Right on the money on the 2k at 6:39.9
https://log.concept2.com/profile/973347/log/44200443

Probably wasn't the best day to do it, but when is it ever? My back was aching from too much sitting with the laptop on the couch and I was tired from watching tv shows too late last night. But I did not want to waste another training day in hopes of finding better form tomorrow, and I was also getting pretty jittery about the 2k, so I figured I'd better get it over with.

All in all, the execution went as planned:
Up to speed with just a couple of fast strokes, hold 1:41 with long strokes and consistent rating at 30 to about halfway, where I'd tighten the screw to about 1:40 until 1250m or so, then take it up another notch to 1:39 until a final rate-up sprint with about a minute to go depending on the need in order to make the sub-6:40 mark.

This type of slight neg splitting seems to work for me as I was feeling pretty comfortable and confident throughout; even so, I don't think I left more than a second or two on the table. I'm afraid I am already pretty close to my limit, but if I ever wanted to improve this PB, I'd try to rate up a little and work on my breathing rhythm to get the air flowing in. Lowering the foot rest as suggested by Jamesg in another thread definitely helped in that respect as an instant fix.

Very well done! Sub 6:40 is magical marker!

[jackarabit]

Right on the money on the 2k at 6:39.9
https://log.concept2.com/profile/973347/log/44200443

Probably wasn't the best day to do it, but when is it ever? My back was aching from too much sitting with the laptop on the couch and I was tired from watching tv shows too late last night. But I did not want to waste another training day in hopes of finding better form tomorrow, and I was also getting pretty jittery about the 2k, so I figured I'd better get it over with.

All in all, the execution went as planned:
Up to speed with just a couple of fast strokes, hold 1:41 with long strokes and consistent rating at 30 to about halfway, where I'd tighten the screw to about 1:40 until 1250m or so, then take it up another notch to 1:39 until a final rate-up sprint with about a minute to go depending on the need in order to make the sub-6:40 mark.

This type of slight neg splitting seems to work for me as I was feeling pretty comfortable and confident throughout; even so, I don't think I left more than a second or two on the table. I'm afraid I am already pretty close to my limit, but if I ever wanted to improve this PB, I'd try to rate up a little and work on my breathing rhythm to get the air flowing in. Lowering the foot rest as suggested by Jamesg in another thread definitely helped in that respect as an instant fix.

Well done, really good PB

Beautiful ramp up to high rate sprint from 4:30!

[winniewinser]

Crushed my way too easy goal, beat my reach goal but just gave myself a little too much ground to make up to hit my stretch goal.

Time Meters Pace Watts Cal/Hr S/M
7:41.0 2,000m 1:55.2 229 1086 27
1:56.0 500m 1:56.0 224 1071 29
1:56.8 1,000m 1:56.8 220 1055 28
1:57.2 1,500m 1:57.2 217 1048 27
1:51.1 2,000m 1:51.1 255 1178 27

Big improvement, really well done!

[Tandstad]

Crushed my way too easy goal, beat my reach goal but just gave myself a little too much ground to make up to hit my stretch goal.

Time Meters Pace Watts Cal/Hr S/M
7:41.0 2,000m 1:55.2 229 1086 27
1:56.0 500m 1:56.0 224 1071 29
1:56.8 1,000m 1:56.8 220 1055 28
1:57.2 1,500m 1:57.2 217 1048 27
1:51.1 2,000m 1:51.1 255 1178 27

Good job, strong finish

[max_ratcliffe]

Crushed my way too easy goal, beat my reach goal but just gave myself a little too much ground to make up to hit my stretch goal.

Time Meters Pace Watts Cal/Hr S/M
7:41.0 2,000m 1:55.2 229 1086 27
1:56.0 500m 1:56.0 224 1071 29
1:56.8 1,000m 1:56.8 220 1055 28
1:57.2 1,500m 1:57.2 217 1048 27
1:51.1 2,000m 1:51.1 255 1178 27

Nice job, and a phenomenal improvement over your last 2k.
Blistering finish - I think you probably need to go again and see if you can take a bit more off

[max_ratcliffe]

Time Meters Pace Watts Cal/Hr S/M
6:57.5 2,000m 1:44.3 308 1359 26

First time I go Sub-7 on the 2k
Could probably have paced it a bit better, but just wanted to make sure I hit the 7 min mark.

Big congrats, I agree with Alex this is -the- big one for many many ergers! Quite low rating too!

Kenni, this is outstanding work. Sub-7 is such a big milestone. And Jo Andre is right - this is a very low rating for a 2k (I did mine at 26, too!) - there's probably heaps more speed there if you rate up some.

[max_ratcliffe]

Right on the money on the 2k at 6:39.9
https://log.concept2.com/profile/973347/log/44200443

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This type of slight neg splitting seems to work for me as I was feeling pretty comfortable and confident throughout; even so, I don't think I left more than a second or two on the table. I'm afraid I am already pretty close to my limit, but if I ever wanted to improve this PB, I'd try to rate up a little and work on my breathing rhythm to get the air flowing in. Lowering the foot rest as suggested by Jamesg in another thread definitely helped in that respect as an instant fix.

Outstanding work. You're still quite new at this aren't you? I would expect that you can get faster still with more experience.

It's probably just noise, but your HR actually went down a shade as you rated up. What was going on there - reduced anxiety?

[Dino]

Crushed my way too easy goal, beat my reach goal but just gave myself a little too much ground to make up to hit my stretch goal.

Time Meters Pace Watts Cal/Hr S/M
7:41.0 2,000m 1:55.2 229 1086 27
1:56.0 500m 1:56.0 224 1071 29
1:56.8 1,000m 1:56.8 220 1055 28
1:57.2 1,500m 1:57.2 217 1048 27
1:51.1 2,000m 1:51.1 255 1178 27

That's a massive step up from your signature time - congrats!
3rd 500 is always the wavering one (in my case anyway) but you brought it home very strongly.
Some more to come on this for sure.
I reckon you can shave 30 seconds off your 5k signature time easily as well!

[Huopaaja]

Thanks for the PB congrats, everyone!

Max, I'm not sure what's up with the heart rate. I'd be tempted to say it's inaccurate measurement/noise, but in the context that can't seem to reach a very high hr lately for whatever reason, it could be more complicated. My max is supposed to be about 190, and even if it's sport-specific, you'd expect rowing as a whole body movement to elicit the highest figures...

My heart rate at the start was quite high due to the jitters I mentioned, but I am not sure that could carry over all the way to the final sprint. So instead of mental issues, it may be related to breathing: When holding a constant high-ish rate around 30, I'm uncomfortably divided between taking one or two breaths during a stroke, which seems to require extra effort. But when I rate up for a sprint, I don't obsess about timing my breathing any more. So even if I am sprinting hard, it might be possible that I actually get more air when breathing freely, which in turn could lower the heart rate. Well that's just a thought, and maybe not that plausible considering I was hitting more or less flat out.

And yes, I've had a rowing machine for only 7 weeks now, so I am new to the game if you discount the occasional gym warm-ups in the past. So I'd agree there remains room for gains at least in terms of technique/efficiency, and probably in specific strength for 2k and shorter. But more importantly, I have extensive history (up to 500-650 hours /p.a.) in cycling and skiing, yet I've never been able to amount to much in either. I am afraid a practically fully-trained VO2max in the low 60s (when lean) sets a pretty stringent cap in these sports, rowing included.

[rtbrouwer]

And yes, I've had a rowing machine for only 7 weeks now, so I am new to the game if you discount the occasional gym warm-ups in the past. So I'd agree there remains room for gains at least in terms of technique/efficiency, and probably in specific strength for 2k and shorter. But more importantly, I have extensive history (up to 500-650 hours /p.a.) in cycling and skiing, yet I've never been able to amount to much in either. I am afraid a practically fully-trained VO2max in the low 60s (when lean) sets a pretty stringent cap in these sports, rowing included.

If you've only been rowing for 7 weeks and your VO2max is around the 60 mark then you will improve a hell of a lot. I don't know your heigth/weigth but with a a 190cm+ heavyweight male rower with a VO2max of 60 should be capable of a sub6 minute 2k!

[Huopaaja]

Ron, I'm 194cm/90kg, bf% currently in the low mid-teens.
Thanks for the pep talk, but realistically, a 6-minute 2k is worlds apart at 480 watts - I couldn't come close to that power for the duration on a bicycle in my prime, when I was tested for that VO2max of 5,4l/min. It's very likely lower now, and even back in the day I think I would have needed 10% more FTP (and VO2 capacity) to be a contender at the domestic hobby rider level
Plus it's another giant leap from there to international elite and - if cycling and rowing can be compared - the 6-min club.

Then again, I'm only guesstimating what the actual physiological minimum requirements of an elite rower are. I guess there could also be somewhat different tracks to getting there besides having a superhuman engine, such as being exceptionally tall or strong, or managing to develop a superior technique.

[canglem]

Crushed my way too easy goal, beat my reach goal but just gave myself a little too much ground to make up to hit my stretch goal.

Time Meters Pace Watts Cal/Hr S/M
7:41.0 2,000m 1:55.2 229 1086 27
1:56.0 500m 1:56.0 224 1071 29
1:56.8 1,000m 1:56.8 220 1055 28
1:57.2 1,500m 1:57.2 217 1048 27
1:51.1 2,000m 1:51.1 255 1178 27

Nice job, and a phenomenal improvement over your last 2k.
Blistering finish - I think you probably need to go again and see if you can take a bit more off

Thanks to you and everyone else! I feel like if I get off to a quicker start I may be able to sneak under 7:40, especially since that was a lunchtime effort after a bad sleep thanks to a 4-year old wanting to snuggle with his elbows and knees all night long.

[rtbrouwer]

Ron, I'm 194cm/90kg, bf% currently in the low mid-teens.
Thanks for the pep talk, but realistically, a 6-minute 2k is worlds apart at 480 watts - I couldn't come close to that power for the duration on a bicycle in my prime, when I was tested for that VO2max of 5,4l/min. It's very likely lower now, and even back in the day I think I would have needed 10% more FTP (and VO2 capacity) to be a contender at the domestic hobby rider level
Plus it's another giant leap from there to international elite and - if cycling and rowing can be compared - the 6-min club.

I used to be a cyclist as well. Did a lot of races with an amateur licence in the Netherlands and eventually participated in some Elite races as well. At one point I was in a race with Nicky Terpstra .. Really cool and very impressive to see and feel the power those guys can produce on a bike without even breaking a sweat, absolutely mad!

I was nowhere near talented enough to compete at that level. Got some top 10 finishes but only because I was smart enough to pick the right breakaway and in the last k's, when the talented guys started to up the tempo, I ussualy got dropped and finished between the breakaway and the peleton... But hey, did finish top 10 haha . Must say that I do miss the chaos and thrill of racing in the peleton!

[Dino]

An impromptu 5k which ended up as a PB!
Just kept the projected wavering at between 19:10 and previous time of 19:15 then just about managed a smallish sprint at the end as I couldn't quite remember what my PB was and suddenly thought maybe it was 19:10 as was over a year ago

Haven't been doing much on the erg recently and my long distance training has fallen off a cliff for various reasons. This wasn't the PB I was hoping for in May but I'll take it!

Time Meters Pace Watts Cal/Hr S/M
19:06.6 5,000m 1:54.6 232 1099 23
3:50.4 1,000m 1:55.2 229 1087 22
3:50.2 2,000m 1:55.1 230 1089 23
3:50.4 3,000m 1:55.2 229 1087 23
3:50.4 4,000m 1:55.2 229 1087 23
3:45.2 5,000m 1:52.6 245 1143 25

After 10 mins easy on the spin bike, carried on with the session with another 5k for good measure @2:05 then a 2k cool-down.
Guess I need to find another 6.7 seconds now!