BikeErg PB Thread.

[Dutch]

Well done John, sub 20 sec nice one. Df 130 would feel like I was going through glue at the moment lol.

[johnlvs2run]

Dutch, thanks very much. I seem to do better with the higher DFs.

[Dutch]

So, I have had the new bike now 11 days and decided to do another 200 meter test and beat my previous by 1.2 seconds as follows: 200m, time 17.2, ave watts 541, rpm 112, ave 1.26.5, df 81.
The higher df helped, my right foot lipped off the pedal at the second turn as I tried a standing start, but quickly found it though.
The lowest ave split I seen was 1.15 and that equates to 829.6 watts.
This was only my 6th ride in eleven days and I did this from cold, I literally just adjusted the seat and thought hmm I will have a go. So very happy!

[faach1]

So, I have had the new bike now 11 days and decided to do another 200 meter test and beat my previous by 1.2 seconds as follows: 200m, time 17.2, ave watts 541, rpm 112, ave 1.26.5, df 81.
The higher df helped, my right foot lipped off the pedal at the second turn as I tried a standing start, but quickly found it though.
The lowest ave split I seen was 1.15 and that equates to 829.6 watts.
This was only my 6th ride in eleven days and I did this from cold, I literally just adjusted the seat and thought hmm I will have a go. So very happy!

Nice Dutch, if you incrementally increase the drag factor and get accustomed to it, I’m sure you can go even quicker.

[johnlvs2run]

Congratulations, Dutch!
Down to 1:15 shows you'll be going a lot faster!
I use a pair of these Zefal toe clips <-- to help keep my feet on the pedals.

[Dutch]

Thanks faach, as you say I am gradually increasing the drag, I am aiming for a lowest figure of about 1.10 maybe 1.09 that is a 1000 watts. Not sure what I can do really. I have started heavy lifting to get ready for the attempt.

Thanks john, I am going to do a time trial on the 200 every fortnight or so to test my quickness. Thanks for the toeclips link, I will get some as soon as, totally what is needed.

[johnlvs2run]

10k PB
20:13.1 / 2:01.3
2:03.7 2:02.6 2:01.8 2:00.8 1:57.5
130df 68rpm - improves previous PB pace by 2.7 seconds
This exceeded all my goals and I'm quite happy with how it went today.

My right foot kept slipping the last 4k, especially the last 2k every time I tried to go faster.
My shoe soles are quite smooth and don't have much grip, which definitely cost me some time.
I will try regular toe clips and straps this week to see if they help and can give me a chance to go faster.

[Dutch]

Nice negative split there john, good power to rpm.

I think the full toe clips are needed with straps for you and then a sub 20 min is on the cards.
The feeling of confidence that the clips will give the mind may give a couple % extra to your performance.

[johnlvs2run]

4k SB 8:05.7 / 2:01.4 - missed PB by 1 second.
This was a disappointing result.
I wanted to get under 8 but was breathing too hard all the way.
2:01.7 2:01.3 2:03.5 2:02.0 1:58.5

My overall pace was slower than my 10k last week.
I did sprints before the 10k and none the past week so maybe that was the reason.
I've been using toe clips with straps all week and they definitely help to keep my feet more secure.

[Dutch]

Unlucky there John, did you do a good warm up? what was your drag?

Ive got to do a 4k this week to get an idea of my training pace and its going to be one of them funny distances I reckon.

[johnlvs2run]

Dutch, my warmup, 130 drag,
and the last 5 days were the same as before my 10k last week.
The only difference was doing a lot of sprints beyond 6 days before the 10k.
My speed compared to stamina is not very good, so I should probably do them from now on.

Have a good time in your 4k!

[johnlvs2run]

100km PB from May 1st:
2:51:21.9 / 100000m / 1:42.8 / 82
Fastest score ever on the rankings.
Drag 119.
Last years best was 2:56:12.x (1:45.7)
Have been putting in lots of mileage over the last few months.

Casey,
Your 100km PB is amazing.
From what I can tell, you don't do very much distance on the BE.
Do you ride much outside to make up for it? If so, how many hours
a week do you ride, and to what do you attribute your speed over distance?
I'm considering to reduce my time on the bike, to give me more time to do other things.

[CaseyClarke]

100km PB from May 1st:
2:51:21.9 / 100000m / 1:42.8 / 82
Fastest score ever on the rankings.
Drag 119.
Last years best was 2:56:12.x (1:45.7)
Have been putting in lots of mileage over the last few months.

Casey,
Your 100km PB is amazing.
From what I can tell, you don't do very much distance on the BE.
Do you ride much outside to make up for it? If so, how many hours
a week do you ride, and to what do you attribute your speed over distance?
I'm considering to reduce my time on the bike, to give me more time to do other things.

Thanks, John!

And well done on your recent PB’s.

No, I do loads of distance training on the BikeErg. Although I don’t typically log it on the Concept 2 Logbook website. Probably average 60+ minutes per day on the BikeErg, so with the rowing I do, I’m probably on 80-90 minutes average of daily exercise. The majority of this (~80%) is steady state Zone 2 riding, and ~20% as z4/5 intervals.

[johnlvs2run]

Casey, thank you very much for sharing those details.
Do you just go by a schedule, and not keep any track of what you have done?

[CaseyClarke]

Hi John.

I follow an 80/20 high volume (or as high as I’ve got the time for) polarised approach which I make up as I go. Basically 80% easy and 20% hard. Easy rides are all zone 2 and most are in the 1:51-1:56 pace bracket. Minimum of 60 minutes, and typically 60-100 minutes. This is steady state, conversational paced riding which I could go for multiple hours at.

Other 20% is hard intervals or an occasional single piece TT in the z4/5 bracket. Most of the time that’s stuff in the 1:30-1:39 pace bracket, although occasionally I’ll swap that out for some full bore sprints.

I do very little in z3, around 1:43-1:49 pace. This is too easy to be hard, and too hard to be easy, so seems counterproductive.

I’ve always just made up my training day to day, but have specifically focused on this more polarised approach for the best part of the last four months. To date, it’s been the best way to train I’ve come across and I’m really happy with the gains I’ve made over the longer distances.