Sprints and Stuff- training/questions 1k and below

[hjs]

"Sprinting" is using your anaerobic energysystem. Which is twofold, alactic and lactic. When does two are fully used, you are completely out.
A cheeta can do this best, but it takes for ever to recover and its dangerous. If you do so, you have nothing left, you can,t defend yourself anymore. Most people have never been in this situation, most sports also never use it fully.
Youtube 400 runs, 100m swims, 1k skating, 1k cyvling etc.

[Shawn Baker]

https://instagram.com/p/BUumdyLAphQ/

Back to it!!

1 min-sub optimal at 42spm- amazing how quickly skill deteriorates after a short break

A little power production work- hit a 1:26.7 spot 20spm so decent in low gear

Regarding Sam, at 400m his was already at 1:10.5 and fading, no way to salvage and probably he knew it and just relaxed a bit during the home stretch as he was already defeated- he needs to be minimum sub 1:10 at 400 to have a prayer (believe me I've probably done more hard 500s then just about anyone else)

[Bloodbuzz Corio]

I've probably done more hard 500s then just about anyone else

Shawn you've probably done more than everyone else put together!

Interesting your observation r.e. skill deterioration though - which I assume is a factor many folks underestimate in the 500m/60" range - and is potentially another reason your maximum efforts on a basically daily basis has been so successful - keeping your efficiency of power application as high as possible.

I'm not a sprinter at all, and when I did the May CTC (10x 30" on with 60" rest) - and I found it so hard to get any sort of rhythm or smoothness going (and even then I was at much lower SPMs than you do your records at) - I could just feel how inefficient my application of power was.

[Shawn Baker]

https://instagram.com/p/BUzvACfgsD4/

Bumped up 50+ 1 min WR to 415m (1:12.2)- at just 43 spm- felt not too bad and minimal fade to 1:15 at the end so a good sign

Did a few 45 sec rate 20 reps, followed by a few easyish 100m

Expect 1:11 very soon here

Rohan, indeed rating much above 40 takes practice, especially if you don't want to flail around without any real power going into the stroke

[hjs]

You are chasing Sam.

1:11.5 this time. Very good, but still a full second. Maybe he will go for the 1k, the one he pulled the other day was so smooth.

[Shawn Baker]

1 min PB attempt- sitting on 1:11.7 at 45 sec and started pulling 1:13s- too slow abort

5 minutes later a rate 20 1 min- 1:29.7

A few starts- meh

Need to quickly get avg down to 1:10.8 and hold below 1:11.3 until 50 seconds to make it happen- gotta bring it next time

Hate to write Sam off but I doesn't look good IMO- he's rating too high, perhaps if he used some time to get used to a bit higher drag

[Shawn Baker]

Snuck in a second 1 minute attempt at the sub 1:12 today after a day at the beach- made it to 52 seconds at 1:11.8 - not quite enough but closer

Tomorrow!

[hjs]

Hate to write Sam off but I doesn't look good IMO- he's rating too high, perhaps if he used some time to get used to a bit higher drag

The erg is very honoust, no cutting corners, that 10.5 is simply very strong. Nothing negative to say about Sam, but currently I think he just is not strong enough. A guy like Ross, for instance, had more potential, but was not so well trained, and had a bad back.

Pound for pound Phaller still has the best 500 imo.

You yourself, getting close....

[Shawn Baker]

1 min - thumbs down- had decent start at 1:10.7 at around 30 second mark but didn't keep pressure on long enough, bailed at 50 secs

[Shawn Baker]

https://instagram.com/p/BU-S_iqAVHx/

Deadlifts 500lbs x 8 reps no belt- not too bad after a bunch of driving- no time to drive back to California

Fueled by 2lbs of meat this am

[hjs]

Nmr3 11.7... So three in row roughly the same. To be expected, the machine is fair, no corner to cut.

[Anth_F]

https://instagram.com/p/BU-S_iqAVHx/

Deadlifts 500lbs x 8 reps no belt- not too bad after a bunch of driving- no time to drive back to California

Fueled by 2lbs of meat this am

Solid lifts, Shawn. I need to start doing more deadlift work!

P.S love the dog and it's mannerisms... the way it's looking at you, like it's thinking are you nuts doing that

[Shawn Baker]

https://instagram.com/p/BVDW7Kzg5kM/

More stuff 10x100m on 2 minutes at 1:09.6

5x 30sec at 20spm 1:28

Fairly decent work today

[Shawn Baker]

https://instagram.com/p/BVIvzdGgx8o/

500m this am 1:14.6- tied WR- pissed off

Came back a few hours later 1:14.5- new WR !

[Droode]

https://instagram.com/p/BVIvzdGgx8o/

500m this am 1:14.6- tied WR- pissed off

Came back a few hours later 1:14.5- new WR !

Congratulations on the new WR Shawn, I think you are inspiring more people than you may realize.