New Personal Best! Brag About That New Pb!

[Meek]

Great work/progress Stu.

[Meek]

I found some videos. Going to go try it later today.

Thanks Max. Can you tell me more about strapless and what I may be doing wrong? I did a quick search but didn’t find much. Or if you have a link to a good read or video would be great too. I ‘think’ I may catch myself with the straps. Hmm.
Thanks again.
-M

Nice work. 150m doesn't sound like much to anyone not in the know, but it's huge - nearly 2.5 splits faster!

If you're pulling harder with the arms at the end of the stroke, this suggests to me that you might otherwise be stopping yourself by pulling on the footstraps. The harder arm pull means that you are transferring your momentum into the chain better. Just a theory... but some strapless training might help you get even quicker.

Well done anyway.

[KeithT]

This is such an a amazing result and adds to your list of PBS this year, you just keep getting better.

Thanks mate. It seems to be coinciding with doing more volume (89k) last week and slowing down my steady pace (circa 2:00 was standard, now I'm doing circa 2:05 a lot more). We are all different and react subjectively to different stimuli, but I think I may have found what works for me...just a shame I didn't 20 years ago though All I need to do is beat my 1k PB and I've set all of my PBs in the past six months (let's pretend the 100k never happened!)

I checked my yearly totals, and I only need another 5618m to equal my 2018/19 total and I'm about 740k off my most ever, albeit I have only regularly started recording my metres since June 2017, but I wasn't that committed before then.

I noticed some improvements with more meters as well, especially in the longer rows but not sure I found my sweet spot yet. I will probably double my yearly meters this year but also doing lot less intense rows. Anyway, been great seeing you get faster and give me goals to chase.

[Dangerscouse]

Started my 30r20 today and noticed I was going well enough that with just a little more power would get a new 30min PB, so increased with 5min to go and added 150m to it. 7603 to 7753.

One thing I noticed is that now that I’m getting more comfortable on the erg is that one my stroke rate was more ‘normal’ at higher watts aka race pace. I was sitting at 29-30 instead of 23-24ish.
What was also interesting was that when I’d fall a second or 2 off pace if I tried to add more push it usually did nothing but if I pulled harder at the end it would feel EASIER throughout the stroke and I’d go 5(!) sec faster. My legs were fried however from doing very low cadence sweet spot yesterday on the bike, so I’m assuming that may have significantly played a part in them not wanting to contribute more than necessary today.

Sorry Meek, somehow I missed this. Well done, and it sounds like you're refining your technique.

Be careful with strapless rowing, there is a tendency to get very close to falling off the back of the erg when you're still getting used to it.

[max_ratcliffe]

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Whoop whoop.....great job Max!

A 2K PB is never to be sniffed at and doing it with little training shows that more could follow with some speed session training. I found that doing more 2K's at various paces helped me to get over some of the scariness of that distance.

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Great PB and your target of 7:15 is there for sure especially with some specific training.

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Well done Max. Totally agree, specific training will really help, so this is a great result if this tested on a whim

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Well done Max, that's a great result! No doubt you'll get your season's target

Thanks all,
Better than I was expecting, and not as painful as my 1k PB (when I really did think I was about to see my previous meal again).
Obviously it's important to announce that any 2k performance is "without even preparing for it" , and it's not quite true, as I've been doing some rate-limited 4x2k 2'r. But I haven't done any of the WP/PP intervals for a while, so hopefully I'll be able to find the extra 1.5s there. I might knock the drag up just a smidgeon too (it was at 109 rather my usual 115). I doubt that will make much difference, but every little helps.

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The softest of my PBs??? I think I would argue that one... I thought your 2K was already decent... compared to your 5k/10k ...yes we are still waiting for that 5k!
..but congrats on the 2k PB! Sub 1:50 is getting to the pointy end of things in my book. Your target of 7:15 well in sight now.
Rating looks good too... far better than I can manage that's for sure.

Have you seen the Eddie Fletcher 2k warm up guide? Not used it myself but tucked away the guide for when I feel like going back to the 2k. Not quite sure how to use it and if each warm up section is continuous to the next one, but may be of use.

Thanks Dino,
A logarithmic curve fit a la Paul's law said the 2k was >5 splits outside where I "should" have been. 5k is only about 3 outside. Still on a sulk about the 5k , but with only 2 months to go, I really do need to spend some time on the 5k and 10k if I'm going to get those targets.

I have been vaguely aware of the EF warm-up - I've never used it, but perhaps I'll give it a shot next time I try a 2k (that pesky 1.5s!). I watched an Eric Murray youtube vid a while ago where he said something to the effect of: "you need to get your heart rate up in warm up, or your heart won't be able to keep up with the demand and you'll go anaerobic straightaway", and that made lots of sense to me.

[Dangerscouse]

I watched an Eric Murray youtube vid a while ago where he said something to the effect of: "you need to get your heart rate up in warm up, or your heart won't be able to keep up with the demand and you'll go anaerobic straightaway", and that made lots of sense to me.

That must be why I'm not sub 6. Obviously, that can be the only reason

[nick rockliff]

I've not done any 2k training in a while... so in line with how my training usually benefits the opposite of what I think I'm training for, the 2k obviously had to go.

The softest of my PBs, but one that was scaring the bejaysus out of me.

1st flat out 2k since June 2019.

Warm up:
5k at 2:16
2x30" at full rate (messed these up a bit, probably should have repeated), then

7:16.5 2,000m 1:49.1 269 1226 31 181

upload your pic

Plan FWIW was to target 1:50 overall and try to rate up from 30-33 from about halfway. Couldn't quite manage the rating up until the home straight, but - soft PB or not - very happy with this.

Just outside my target for the year, but confident that I can knock a bit more off with some specific training.

Great PB, well done.

[Tandstad]

I've not done any 2k training in a while... so in line with how my training usually benefits the opposite of what I think I'm training for, the 2k obviously had to go.

The softest of my PBs, but one that was scaring the bejaysus out of me.

1st flat out 2k since June 2019.

Warm up:
5k at 2:16
2x30" at full rate (messed these up a bit, probably should have repeated), then

7:16.5 2,000m 1:49.1 269 1226 31 181

upload your pic

Plan FWIW was to target 1:50 overall and try to rate up from 30-33 from about halfway. Couldn't quite manage the rating up until the home straight, but - soft PB or not - very happy with this.

Just outside my target for the year, but confident that I can knock a bit more off with some specific training.

Good job Max, awesome effort

[Soleith]

Hey guys, been rowing again for a little over 2 years after a major knee injury. Decided to do my first attempt at a 2k today so new pb!

7m 41.5s

43 years old, 6'3, 230lbs (gammy leg!)

Edit, been a while since I was here, 10k time has been bettered too, 41.13 now! On another note, the 2k killed me, pace fell off a cliff after about 3 mins.

[KeithT]

Hey guys, been rowing again for a little over 2 years after a major knee injury. Decided to do my first attempt at a 2k today so new pb!

7m 41.5s

43 years old, 6'3, 230lbs (gammy leg!)

Edit, been a while since I was here, 10k time has been bettered too, 41.13 now! On another note, the 2k killed me, pace fell off a cliff after about 3 mins.

Congrats on the PB, sounds like you can do even better with improved pacing.

[DavidA]

Really went to war today. 5km time trial. Target was 1.42.9 or 17.09
Previous PB was 17.14 and was probably my best result based on on other times. So i knew this was going to be hard. But i also thought on a good day i could push for 17.05

Well it turned into a real battle. The old me would have stopped at the start of the 2nd rep. I had to fight hard to hit 1.42.9
Voices in my head were taunting me endlessly. At one point i resorted to just finishing the piece no matter the time. Then i renegotiated and made a deal to just try and beat my previous time and still end up with a PB.

I was at max HR starting the final 1250. So i had just over 4 minutes of grinding it out at max heart rate which was painful. I had "predicted time" on the screen and was able to dig in just enough to hit my target time. Absolutely rooted!

Time Meters Pace Watts Cal/Hr S/M
17:09.8 5,000m 1:42.9 320 1402 32 180
4:16.0 1,250m 1:42.4 326 1421 31 167
4:17.3 2,500m 1:42.9 321 1404 32 178
4:19.5 3,750m 1:43.8 313 1377 33 185
4:16.9 5,000m 1:42.7 323 1410 34 190

Woo Hoo!
Awesome! Especially after the 'renegotiation' to ease up a little from the goal.

David

[DavidA]

First 2k today, after a stint of real focussed training. What a ride. I had nothing left with 25m to go, vision a bit weak, legs dead, lungs spent, really feeling the lactic acid from about 1500m in. Had new HR monitor on with it covered over on the erg screen so that I wasn’t worrying about it. Plan was to pace it pretty flat, just dropping half a split or so per 500m, and then give it everything in the last 250m.


Time Meters Pace Watts S/M
7:07.2 2,000m 1:46.7 288 38
0:53.8 250m 1:47.5 282 37
0:53.6 500m 1:47.2 284 37
0:53.4 750m 1:46.8 287 36
0:53.1 1,000m 1:46.5 290 37
0:53.1 1,250m 1:46.5 290 37
0:53.3 1,500m 1:46.6 289 38
0:53.4 1,750m 1:46.8 287 39
0:53.3 2,000m 1:46.6 289 44

Somehow the 8 splits for 250m don’t quite add up for the average 2k split, but it is what it is. Happy with the stroke rate, and overall flattish pacing, I have no idea how the last 250m was faster than the previous 250m, as I was rating 48+ from 75m to go.

Overall extremely pleased with this 2k, now onto some sprint TTs

Edit: I weighed 74.7 kg 1 hour before this

Congratulations on a great time, and really giving it everything you had!

David

[Dangerscouse]

Hey guys, been rowing again for a little over 2 years after a major knee injury. Decided to do my first attempt at a 2k today so new pb!

7m 41.5s

43 years old, 6'3, 230lbs (gammy leg!)

Edit, been a while since I was here, 10k time has been bettered too, 41.13 now! On another note, the 2k killed me, pace fell off a cliff after about 3 mins.

Well done. If you can post the data of the row we may be able to help get you to go faster. If you notably slowed after three minutes then your pacing strategy could be improved to get more performance

[iangallagher]

I've not done any 2k training in a while... so in line with how my training usually benefits the opposite of what I think I'm training for, the 2k obviously had to go.

The softest of my PBs, but one that was scaring the bejaysus out of me.

1st flat out 2k since June 2019.

Warm up:
5k at 2:16
2x30" at full rate (messed these up a bit, probably should have repeated), then

7:16.5 2,000m 1:49.1 269 1226 31 181

upload your pic

Plan FWIW was to target 1:50 overall and try to rate up from 30-33 from about halfway. Couldn't quite manage the rating up until the home straight, but - soft PB or not - very happy with this.

Just outside my target for the year, but confident that I can knock a bit more off with some specific training.

congrats Max - great result! The 2km is always a daunting one. But i know think the 5km is worse..

[Dino]

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Have you seen the Eddie Fletcher 2k warm up guide? Not used it myself but tucked away the guide for when I feel like going back to the 2k. Not quite sure how to use it and if each warm up section is continuous to the next one, but may be of use.

Thanks Dino,
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I have been vaguely aware of the EF warm-up - I've never used it, but perhaps I'll give it a shot next time I try a 2k (that pesky 1.5s!).
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Well.. since I posted it, thought might as well give it a go this evening (bit of support tape on the knee and largely ignoring it)

Target was 7:20 so after some stretching, followed the WU plan accordingly:


Found it hard to pace so low and rate up to 22/24. I also should have made a card up in large writing and stuck in next to the monitor as hard to read it on A4 paper on the floor! This is 19:45 of continuous rowing which ended up at ~4600m

Wasn't sure what to do after this, hit it straight away or do something else. So ended up jumping on my spin bike for 5 mins as had seen Cameron Buchan do this whilst he was still as Leander on one of his videos. Kept my HR around 110.
Then onto the 2K.

Plan was to be slightly behind for first 750 (+1), 750-1500 at target 1:50, then last 500 ramp up, with all out last 150-100.
Of course went off too fast, got to 425 way under, backed off to 500, then stuck on 1:50. Briefly flirted with 28spm which have never done before then reverted back to what I am happy with, 25/26. Hit MHR at 6 mins, but TBH wasn't looking at HR, just my pace and trying to blank off projected. At 750 to go was getting painful. 400m to go it was 10 strokes at a time. Started ramp up with 30 seconds to go and 'attacked the pain' and was able to go 1:40 for the last 10 strokes.

Anyway, new 2k PB of 7:17.6
Previous was April '19 at 7:24.2 and the only 2k attempt between then and now was is in May this year at 7:24.7

Time Meters Pace Watts Cal/Hr S/M AHR
7:17.6 2,000m 1:49.4 267 1219 26 164
1:49.6 500m 1:49.6 266 1214 25 155
1:50.7 1,000m 1:50.7 258 1187 25 163
1:50.1 1,500m 1:50.1 262 1202 26 169
1:47.2 2,000m 1:47.2 284 1277 28 172

To follow Max's example (in an Alec Guinness voice) "...this wasn't the PB I was looking for..." I had been trying for a FM PB but had aborted attempt last Sunday

To finish off, 5m rest followed by 5k @ 2:06 then actual WD back on the bike