BikeErg PB Thread.

[CaseyClarke]

What can help with pure sprint speed most do you think? I would guess something like squats and leg work is it ?

Yes. That sort of thing. The fastest bike sprinters are mostly strong guys.

Tbh, I’m not very physically strong. Typical back squat session for me would be 16/12/10/8 @ 65, 70, 75, 80kg, so fairly average numbers.

Peak speed is only around 1:08/1:09. Whereas I know others who can peak far closer to 1:01/1:02 pace. They beat me at 200/500m but I’m often as fast or faster over 1 minute or 1km. I’m really a long distance rider who just dabbles in sprints for fun.

[Dutch]

Training has not been very forthcoming last 2 weeks due to a cold and having a break. Thought I would have a go at a 10k and took 10 secs off it. To be honest I was gasping from about 4 mins in so it was more of a mental battle this one.

10k, time 19.48, watts 209, rpm 79, av 1.58.8, df 86.

After about 9 months of owning the bike erg, I am now sort of settling into the short to mid range distances. Up to 30 mins training suits me, considering I row and do weights as well. But I think up to Easter I am going to train for 1 to 4k times.
Training times fit in nicely for now.
I will prob have the odd venture to a 20k tt or a training ride but not too much over 30 mins.

[TallErgs]

30 minute PR (from a bit ago, before an injury kept me from riding) - 17,248 meters, 308 watts average, 83 RPM, 1:44.3 pace, drag factor 110.

[Dutch]

Nice distance tallerg, cracking pace. I take it you have a good history at cycling?
Even though I have strong legs, that type of df, 110, would tire my legs on anything over 1k.
My average df for 30 mins is about 83. I am wondering how or if I need higher df to get lower times?

[Dutch]

So tonight I did a 1k tt on the bike erg and broke my pb by 12 secs, I finished in 1min 39secs. It places me in 4th place in the British over 50s category.
I had a bit left over in me, it was done on a whim and I was even able to get a number to verify the ride, that was a first.

1000m, time 1.39.0, watts 361, rpm 90, ave 1.38.9, df 103.

[TallErgs]

So tonight I did a 1k tt on the bike erg and broke my pb by 12 secs, I finished in 1min 39secs. It places me in 4th place in the British over 50s category.
I had a bit left over in me, it was done on a whim and I was even able to get a number to verify the ride, that was a first.

1000m, time 1.39.0, watts 361, rpm 90, ave 1.38.9, df 103.

Nice time - congratulations!

[Dutch]

So tonight I did a 1k tt on the bike erg and broke my pb by 12 secs, I finished in 1min 39secs. It places me in 4th place in the British over 50s category.
I had a bit left over in me, it was done on a whim and I was even able to get a number to verify the ride, that was a first.

1000m, time 1.39.0, watts 361, rpm 90, ave 1.38.9, df 103.

Nice time - congratulations!

Cheers tall!

[Dutch]

A new 200m pb, I have been squatting and deadlifting heavy and this has made a difference now.

200m, 16.5 secs, watts 623, rpm 98, av 122.5, df 131.

Also managed 8.9 secs for the 1st 100m. I have been trying for 1 yr to get that.

[CaseyClarke]

100km PB!

2:50:49.4 / 100000m / 1:42.4 / 84

Df 114

Faster than last year by around 32 seconds.

[johnlvs2run]

Dutch, congratulations on your increasing strength and your blazing speed improvements!

[johnlvs2run]

Casey, congrats for your new 100k PB and smashing your previous time!
I'm also quite impressed with the 200k you did in January, and then breaking your 1000m a few weeks later.
What inspired you to do the 200k distance, and did you do it with your usual training?

[CaseyClarke]

Casey, congrats for your new 100k PB and smashing your previous time!
I'm also quite impressed with the 200k you did in January, and then breaking your 1000m a few weeks later.
What inspired you to do the 200k distance, and did you do it with your usual training?

John, cheers.

I wanted a new challenge. I see the 200k as a closer equivalent to a rowing 100k.

Gradually built up to it. Every 10 days or so I’d do a super long ride. 4 hours was my first ride, followed by 4.5, 5, then 5.5 hours. 200k was going to take me a little more than 6 hours. Also, I wanted the over distance experience for the 100k. Helps with psychologically making the 100k training seem shorter than it really is.

[Dutch]

100km PB!

2:50:49.4 / 100000m / 1:42.4 / 84

Df 114

Faster than last year by around 32 seconds.

Nice one Casey. A 1.42 pace, quite speechless at that lol

[Dutch]

Dutch, congratulations on your increasing strength and your blazing speed improvements!

Cheers John, I also recorded that as the current world record for over 50s. Not that there are many people currently in the category!

[Dutch]

New pb in the 1 minute tonight. Almost 1 year to the day and 20 meters more.

1 min, 653 meters, 451 watts, rpm 95, av 1.31.8, df 110.

I think taking the df down 10 and watching the starting average I may eek out 10 more meters.

Nice bonus here as the quickest brit in any age category for the 1 min as well lol (until the really quick people come out)