New Personal Best! Brag About That New Pb!

[max_ratcliffe]

New 1000m pb!
Time Meters Pace Watts Cal/Hr S/M HR
3:27.3 1,000m 1:43.6 314 1381 31 161

Still learning, but following an asensei training program for the last couple of months when time allows to try and give me a bit of structure and learn proper technique. Did the first 1000m couple of months ago with a 3.41, but went out too easy, then way too hard at 750m which left me hanging on for the last 100. This time I went out way too hard and was just hanging on after 600m, I'm pretty sure form went out the window to get that last 200m! At least I should have better idea of pacing next time.... maybe.

Well done Rob. All the best people were born in 1970.

It doesn't sound too badly paced (unless you were at 1:50+ at the end). It's a massive pb (only 7 splits!) and you know that you didn't leave much on the table.

[aussie nick]

New 1000m pb!
Time Meters Pace Watts Cal/Hr S/M HR
3:27.3 1,000m 1:43.6 314 1381 31 161

Still learning, but following an asensei training program for the last couple of months when time allows to try and give me a bit of structure and learn proper technique. Did the first 1000m couple of months ago with a 3.41, but went out too easy, then way too hard at 750m which left me hanging on for the last 100. This time I went out way too hard and was just hanging on after 600m, I'm pretty sure form went out the window to get that last 200m! At least I should have better idea of pacing next time.... maybe.

congratulations Rob - 1k is my favourite distance by far!

that time's gonna keep coming down as you get used to the distance and working through your plan for the race. If you were hanging on at the end it probably means you got everything out of yourself.

[Dangerscouse]

New 1000m pb!
Time Meters Pace Watts Cal/Hr S/M HR
3:27.3 1,000m 1:43.6 314 1381 31 161

Still learning, but following an asensei training program for the last couple of months when time allows to try and give me a bit of structure and learn proper technique. Did the first 1000m couple of months ago with a 3.41, but went out too easy, then way too hard at 750m which left me hanging on for the last 100. This time I went out way too hard and was just hanging on after 600m, I'm pretty sure form went out the window to get that last 200m! At least I should have better idea of pacing next time.... maybe.

Well done Rob, a proper PB should be messy at the end.

[winniewinser]

New 1000m pb!
Time Meters Pace Watts Cal/Hr S/M HR
3:27.3 1,000m 1:43.6 314 1381 31 161

Still learning, but following an asensei training program for the last couple of months when time allows to try and give me a bit of structure and learn proper technique. Did the first 1000m couple of months ago with a 3.41, but went out too easy, then way too hard at 750m which left me hanging on for the last 100. This time I went out way too hard and was just hanging on after 600m, I'm pretty sure form went out the window to get that last 200m! At least I should have better idea of pacing next time.... maybe.

Big chunk off in a 1km....well done

[rob70]

Thanks!
I thought a 3.20 or so may be possible and started at 1.36/7 pace but after a minute or so realised this wasn't going to happen, pace slowly dropped off to 1.46 and threw form out of the window for the last 150m finishing at 1.41 pace. Interesting my heart rate only got to 165, maybe the short effort didn't give it time to rise, as when using the bike on a trainer I can get towards 180.
How much difference does drag setting have? Does it work like gears on a bike, lower drag requires higher stroke rate to compensate?

[max_ratcliffe]

Thanks!
I thought a 3.20 or so may be possible and started at 1.36/7 pace but after a minute or so realised this wasn't going to happen, pace slowly dropped off to 1.46 and threw form out of the window for the last 150m finishing at 1.41 pace. Interesting my heart rate only got to 165, maybe the short effort didn't give it time to rise, as when using the bike on a trainer I can get towards 180.
How much difference does drag setting have? Does it work like gears on a bike, lower drag requires higher stroke rate to compensate?

1k isn't long enough to really max out your hr, but it's still plenty long enough to feel completely spent.

I usually leave drag factor the same for all pieces except 1' and 500m. For the 1' especially I rate pretty high (about 48) although some will rate much higher still. When rating that high I increase the df so that the flywheel slows down enough to give me something to pull against.

So for me: very high rate - increase the drag factor. Otherwise, I leave as is (around 115).

[RDL]

Again nothing special but a small improvement on last attempt at the 30:00

Time. Meters. Pace. Watts. Cal/Hr. S/M. HR.
30:00.0 7,062m 2:07.4 169 881 23 165

Added a couple of hundred meters on last time and brought my stroke rate down by 2 S/M and definitely feel my technique is improving, however (excuses incoming!) after starting work at 3am and cycling both to and from work I wasn't really in the best condition to go for it.

Going to start a plan from Monday to have some structure. Doing the 12wk 5000m plan from Concept 2 as the sessions look like they will fit with my life at present.

[Dangerscouse]

Again nothing special but a small improvement on last attempt at the 30:00

Time. Meters. Pace. Watts. Cal/Hr. S/M. HR.
30:00.0 7,062m 2:07.4 169 881 23 165

Added a couple of hundred meters on last time and brought my stroke rate down by 2 S/M and definitely feel my technique is improving, however (excuses incoming!) after starting work at 3am and cycling both to and from work I wasn't really in the best condition to go for it.

Going to start a plan from Monday to have some structure. Doing the 12wk 5000m plan from Concept 2 as the sessions look like they will fit with my life at present.

Every PB is worth celebrating, so well done.

So, you lowered it to r23 from r25? I'd be increasing the stroke rate for a 30 mins TT. They aren't excuses, they are relevant info

[RDL]

Every PB is worth celebrating, so well done.

So, you lowered it to r23 from r25? I'd be increasing the stroke rate for a 30 mins TT. They aren't excuses, they are relevant info

Cheers. Really enjoying seeing my numbers change.

With regard to the lower s/m it wasn’t an intentional thing.
I mention it more as I felt it was a sign of being more efficient and getting more bang for my stroke compared to previous efforts.
I will certainly keep in mind an increased stroke rate for the TT stuff.
At the minute when I increase the stroke rate my power/drive starts to weaken. Need to figure if that’s purely fatigue or technique.

I am properly running on fumes this week though with work.

[Dangerscouse]

Cheers. Really enjoying seeing my numbers change.

With regard to the lower s/m it wasn’t an intentional thing.
I mention it more as I felt it was a sign of being more efficient and getting more bang for my stroke compared to previous efforts.
I will certainly keep in mind an increased stroke rate for the TT stuff.
At the minute when I increase the stroke rate my power/drive starts to weaken. Need to figure if that’s purely fatigue or technique.

I am properly running on fumes this week though with work.

Stroke rate is usually a good indication of strength v fitness, and the rate will increase the fitter you get. There are definitely positives to a lower stroke rate, as you mention it is a more powerful stroke, but a higher rate will give you more distance, but only when your fitness is able to maintain the effort.

When you increase your stroke rate, you will have to subtly adapt your breathing pattern so that takes time to develop, along with your fitness. Keep trying to maintain both lower and higher range of strokes as they are both important.

[max_ratcliffe]

Again nothing special but a small improvement on last attempt at the 30:00

Time. Meters. Pace. Watts. Cal/Hr. S/M. HR.
30:00.0 7,062m 2:07.4 169 881 23 165

Added a couple of hundred meters on last time and brought my stroke rate down by 2 S/M and definitely feel my technique is improving, however (excuses incoming!) after starting work at 3am and cycling both to and from work I wasn't really in the best condition to go for it.

Going to start a plan from Monday to have some structure. Doing the 12wk 5000m plan from Concept 2 as the sessions look like they will fit with my life at present.

Well done R,

A couple of hundred metres is a big improvement, not a small one.

[RDL]

Stroke rate is usually a good indication of strength v fitness, and the rate will increase the fitter you get. There are definitely positives to a lower stroke rate, as you mention it is a more powerful stroke, but a higher rate will give you more distance, but only when your fitness is able to maintain the effort.

Fitness has been the biggest surprise to all this. I’d say I’m pretty fit (run/bike wise at least) but it’s certainly been an eye opener!

When you increase your stroke rate, you will have to subtly adapt your breathing pattern so that takes time to develop, along with your fitness. Keep trying to maintain both lower and higher range of strokes as they are both important.

I will be definitely be mixing it up. The plan I’m trying has a good mix it seems.
With regard to breathing pattern, how so?
Any decent links I can have a read of?

Well done R,

A couple of hundred metres is a big improvement, not a small one.

Thanks.

Very much feel it is purely down to my technique improving but feels good to be seeing progress already and a great motivator to keep going.

[Dangerscouse]

Stroke rate is usually a good indication of strength v fitness, and the rate will increase the fitter you get. There are definitely positives to a lower stroke rate, as you mention it is a more powerful stroke, but a higher rate will give you more distance, but only when your fitness is able to maintain the effort.

Fitness has been the biggest surprise to all this. I’d say I’m pretty fit (run/bike wise at least) but it’s certainly been an eye opener!

When you increase your stroke rate, you will have to subtly adapt your breathing pattern so that takes time to develop, along with your fitness. Keep trying to maintain both lower and higher range of strokes as they are both important.

I will be definitely be mixing it up. The plan I’m trying has a good mix it seems.
With regard to breathing pattern, how so?
Any decent links I can have a read of?

Erg fitness seems to be different to other types of fitness, probably because it's a mixture of lower and upper body, and breathing has to be synchronised a lot more than running or cycling.

Breathing patterns are a very subjective issue so I don't know of any specific things you can do, but I've been doing pilates for years, and we have to learn to breathe from the diaphragm, and not the stomach, so that might help. I'd probably say the best thing to do is to keep rowing, stay patient, and build your fitness. There are no shortcuts to building fitness.

As your stroke rate increases you're getting an admittedly fairly small amount of time less to exhale CO2, but there is an accumulating effect that slowly builds up, and will set off internal warnings: your body is predominantly trying to exhale CO2, rather than take in oxygen, but obviously oxygen is a very important part of the process too.

The other issue you may have is that you're not utilising oxygen as efficiently as someone else, so you'll struggle at higher rates. Just because you're breathing quickly it doesn't automatically you're extracting enough oxygen from each breath. I'm not sure of how this can be trained, if at all.

[RDL]

Erg fitness seems to be different to other types of fitness, probably because it's a mixture of lower and upper body, and breathing has to be synchronised a lot more than running or cycling.

Breathing patterns are a very subjective issue so I don't know of any specific things you can do, but I've been doing pilates for years, and we have to learn to breathe from the diaphragm, and not the stomach, so that might help. I'd probably say the best thing to do is to keep rowing, stay patient, and build your fitness. There are no shortcuts to building fitness.

As your stroke rate increases you're getting an admittedly fairly small amount of time less to exhale CO2, but there is an accumulating effect that slowly builds up, and will set off internal warnings: your body is predominantly trying to exhale CO2, rather than take in oxygen, but obviously oxygen is a very important part of the process too.

The other issue you may have is that you're not utilising oxygen as efficiently as someone else, so you'll struggle at higher rates. Just because you're breathing quickly it doesn't automatically you're extracting enough oxygen from each breath. I'm not sure of how this can be trained, if at all.

Makes sense and thanks for taking the time to respond.

I will have a look at breathing techniques in general I think.

I will indeed be maintaining patience with things. Surprised how much I’ve enjoyed it so far so intend to keep working at it.

[Dangerscouse]

Makes sense and thanks for taking the time to respond.

I will have a look at breathing techniques in general I think.

I will indeed be maintaining patience with things. Surprised how much I’ve enjoyed it so far so intend to keep working at it.

You're welcome mate. Rowing is a very esoteric sport so I think it's important to create a strong community of like minded people