How to go about achieving a personal best

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
Bob S.
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Re: How to go about achieving a personal best

Post by Bob S. » March 27th, 2012, 4:09 pm

Cyclingman1 wrote: I have every intention of coming to Boston next Feb. I also plan on being a qualifier again from Atl. Of course, that is all assuming that I remain healthy, not hurt. I will undoubtedly be posting somewhere in the forum asking for reco's on hotels and the like. I'll probably make my reservations in the fall.
In addition to the free round trip flights to Boston, qualifiers also have the option of making hotel reservations through the travel agency contracted by C2. They usually have one or two specified hotels, which are generally expensive places, but C2 will have a block reserved at a pretty good discount. This provides the advantage of being at a hotel which has one or more of the following:

1) Lots of other WIRC competitors.
2) The room scheduled for the meeting of qualifiers.
3) A room with ergs available for workouts up to the last day before the competition day.
4) The pre-competition day luncheon for qualifiers and the visiting international teams.
5) The table where you pick up your erg assignment card - usually just after the luncheon.
6) A fitness center with a scale.

If your local satellite regatta is one of the earlier ones, you would be likely to get in at the primary hotel, which should have all of the above. Last time I went, in 2010, I was a little late in contacting the C2 travel agent and ended up at another hotel, which still had numbers 1), 3), and 6) above. If your wife will be joining you, I believe that the hotel room is still the same price and that the travel agent will book flights for both. You pay for your wife's travel of course, but it might be at a reduced rate, since C2 is getting some sort of group discount. My wife hates flying, so I have always made the trip alone and am not sure exactly how the arrangements are done when you bring someone else.

Bob S.

Cyclingman1
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Re: How to go about achieving a personal best

Post by Cyclingman1 » March 31st, 2012, 9:32 am

jvincent wrote:by jvincent » March 27th, 2012, 1:17 pm
Cyclingman1 wrote:
I looked up my 30 min effort. It was only 8121, not 8150, if that makes you feel any better.
jvincent wrote:Not really, but thanks anyway.

I hear you about early morning, although my definition of early is 6AM.
I decided to give 30 minutes a real go. I tallied 8295 strokes (1:48.4). My lack of distance work probably hurts me some. But I'm sure I can do better. I don't see 8622 on my horizon which is at the top of the 60+ HWT 2012 rankings. I may do a 10K for grins.

Early morning workouts I have found to be not good for me. My body is not awake. If I had time for a 2 mile walk, etc, maybe it would work.

Bob S. As fall approaches and it appears I have a chance of doing OK, I'll look into all of the details of Crash-B.
JimG, Gainesville, Ga, 78, 76", 205lb. PBs:
66-69: .5,1,2,5,6,10K: 1:30.8 3:14.1 6:40.7 17:34.0 21:18.1 36:21.7 30;60;HM: 8337 16237 1:20:25
70-78: .5,1,2,5,6,10K: 1:32.7 3:19.5 6:58.1 17:55.3 21:32.6 36:41.9 30;60;HM: 8214 15353 1:23:02.5

jvincent
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Re: How to go about achieving a personal best

Post by jvincent » March 31st, 2012, 12:29 pm

Cyclingman1 wrote:
Early morning workouts I have found to be not good for me. My body is not awake. If I had time for a 2 mile walk, etc, maybe it would work.
Same here.

I usually try to set a new PB on the weekend when I usually row a little later in the day. Unfortunately the weekday schedule mandates the early morning rows.

Cyclingman1
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Re: How to go about achieving a personal best

Post by Cyclingman1 » April 4th, 2012, 4:51 pm

I finally tried a 10K row - my first since I started rowing seriously in Jan this yr.

It does take a while to do, not to mention it is tiring. I managed to pull a 36:38.8 - all in all not too disappointing. Fairly consistent with 5K, 30min numbers. It may be a while before I do that again.
JimG, Gainesville, Ga, 78, 76", 205lb. PBs:
66-69: .5,1,2,5,6,10K: 1:30.8 3:14.1 6:40.7 17:34.0 21:18.1 36:21.7 30;60;HM: 8337 16237 1:20:25
70-78: .5,1,2,5,6,10K: 1:32.7 3:19.5 6:58.1 17:55.3 21:32.6 36:41.9 30;60;HM: 8214 15353 1:23:02.5

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Atorrante
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Re: How to go about achieving a personal best

Post by Atorrante » April 4th, 2012, 9:14 pm

Cyclingman1 wrote:I finally tried a 10K row - my first since I started rowing seriously in Jan this yr.

It does take a while to do, not to mention it is tiring. I managed to pull a 36:38.8 - all in all not too disappointing. Fairly consistent with 5K, 30min numbers. It may be a while before I do that again.
Congrats. Have to say you have impressive numbers for being rowing seriously for so short time and for being alive so much time. I'm sure than when you adapt to the 10K you'll find it one of your favorite pieces.
54 years young, 5'7"
2K pb 7:05

jvincent
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Re: How to go about achieving a personal best

Post by jvincent » April 4th, 2012, 9:28 pm

Cyclingman1 wrote:I finally tried a 10K row - my first since I started rowing seriously in Jan this yr.

It does take a while to do, not to mention it is tiring. I managed to pull a 36:38.8 - all in all not too disappointing. Fairly consistent with 5K, 30min numbers. It may be a while before I do that again.
That's about where I figured you'd be.

Back to the title of the thread, I really believe you need to stage or setup your attempts at a PB.

I set all of my current personal bests back in December when I had a stretch of time where I wasn't travelling, and then had a good vacation which let me row later in the day so I was able to target my row and rest days the way I wanted. Since then I've had to go through holiday eating, overseas travel, being sick for a week (don't try to row hard when you are sick!), and some domestic travel. All of those conspire to reduce the rowing performance.

I'm just now getting back to a point where I think I'm ready to give the 2K another crack. I want to do that before golf season starts because I generally row less in the summer.

Cyclingman1
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Re: How to go about achieving a personal best

Post by Cyclingman1 » April 5th, 2012, 3:54 am

I'm one of those people who does not like to "peak," because I don't like cutting back for a few days. Every time I have posted is within the context of daily training. As I've said, it is 2K that I'm most interested in doing well in, but I seem to do better at longer distances. But I have not tried to peak for 2K since my Atlanta Erg Sprint in early Feb, which I did worse in than if I had rowed right up to the day. Go figure.

Yeah, when I'm pulling, I'm alive - a good thing, I think.
JimG, Gainesville, Ga, 78, 76", 205lb. PBs:
66-69: .5,1,2,5,6,10K: 1:30.8 3:14.1 6:40.7 17:34.0 21:18.1 36:21.7 30;60;HM: 8337 16237 1:20:25
70-78: .5,1,2,5,6,10K: 1:32.7 3:19.5 6:58.1 17:55.3 21:32.6 36:41.9 30;60;HM: 8214 15353 1:23:02.5

rhyszoe
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Re: How to go about achieving a personal best

Post by rhyszoe » April 5th, 2012, 5:30 am

I am surprised at what I started here! Thank you for all the contributions. From what has been said, I have gained the impression that I should be attempting personal bests at longer intervals than I am doing at present. It has to be said though that I am finding indoor rowing quite addictive. While giving myself a good thrashing is painful at the time, after a shower and a half hours rest plus a cold beer, I feel wonderful. It is quite therapeutic!
Back when I rowed competively, the idea of spending an hour or more on the erg would have terrified me. But that was back in the days when ergs were nowhere near as sophisticated as they are today.
Right now I am satisfied at being among the top 50% for the various distances, given that I only just got back into it in January this year after a break of over 6 months. I am looking forward to cooler weather to see what difference it makes. A nice cold day will probably have me going for a fast one.

jvincent
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Re: How to go about achieving a personal best

Post by jvincent » April 5th, 2012, 8:47 am

Cyclingman1 wrote:I'm one of those people who does not like to "peak," because I don't like cutting back for a few days. Every time I have posted is within the context of daily training. .
I probably didn't get my point across well enough because I don't think cutting back, as in skipping more days, is the right thing. It's more about planning.

For example, I wouldn't try for a PB the day after a hard interval session. I usually either plan for a day off or a light day after one of those.

Nosmo
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Re: How to go about achieving a personal best

Post by Nosmo » April 5th, 2012, 6:51 pm

Cyclingman1,
When I look at your numbers: 1K at 1:38.5; 2K at 1:40.7; 5K at 1:45.4; 10K at 1:49.9

A 2.2 second difference between 1k and 2K would be very small even for someone who does no speed work and only does endurance, which is not the case for you. Your 1K looks very soft.
Your 2K is slightly slow relative to 5K. The difference in pace between 2K and 5K should be much bigger relative to the difference between 5K and 10K, and yours differentials are very close.

A 1K PR is there for the picking if you want it--1:37 of faster is there if you want it.
Although It will be tough you should be to do very close to 1:40 2K pace.
If you can't do it then there is some reason other then lack of fitness. Something like not enough warm up for the short pieces or loosing technique at higher ratings.
Go for it. You can do it.

Cyclingman1
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Re: How to go about achieving a personal best

Post by Cyclingman1 » April 5th, 2012, 7:39 pm

Nosmo, thanks for the comments. I agree that there is some puzzlement with my numbers.

One thing, I've stated several times that I really need fast, shorter, power work. But those are very tough workouts and I have not done enough. Secondly, I've gotten busier and it has gotten much warmer and more humid around here (Atl, Ga); in other words, I've been less rested for those workouts. So my 1K is too high, or soft, but I'm having some trouble bringing it down. My 500 m time of 1:35.8 barely cracks the top 20 in 60+, where all of my other distances are at least in the top six. I've had some trouble completing good 6x500m workouts. I mention this simply to demonstrate that progress is difficult; it's not just desire.

I've been warned that the last few secs of getting to 6:40 are going to be hard; I see nothing that refutes that. I want to see 1:44 for 5K and at least 1:37 for 1K. I know 1:40 for 2K will then be a direct fallout. I'm not too far away, but it may take a while given all that is going on in my life. I need a slack week with 50 deg temps - good luck with that.

I will get there.
JimG, Gainesville, Ga, 78, 76", 205lb. PBs:
66-69: .5,1,2,5,6,10K: 1:30.8 3:14.1 6:40.7 17:34.0 21:18.1 36:21.7 30;60;HM: 8337 16237 1:20:25
70-78: .5,1,2,5,6,10K: 1:32.7 3:19.5 6:58.1 17:55.3 21:32.6 36:41.9 30;60;HM: 8214 15353 1:23:02.5

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