New Personal Best! Brag About That New Pb!

[JMac]

1min PB - 384m - +3m

Today I had my last fast session before 2k TT on Friday, so I decided to do a fast 1min session at 95% and the plan to start quicker and then slow down at the end. It felt pretty good, the last 15sec were hard, but this way it's a good bit easier than trying to hold the pace for the whole 1min (thanks for this advice Henry ).

Time Meters Pace Watts Cal/Hr S/M
1:00.0 384m 1:18.1 734 2826 46

Don't know if it was 95% or 97% but I'm pretty sure a few more meters are possible, hopefully close to 390m. Good confidence boost for Friday

Well done! Seriously strong!

[Dangerscouse]

How is your back? So aggravating short before BRIC, hopefully you're 100% fit there, all the best for that!

Not good. I had a Pilates class tonight that usually helps but I had twinges quite early on. We'll see how it is but I probably need this week off to recover which is going to be really hard to accept but I need to rest as it clearly isn't in a good way.

Worst things could have happened so it's alright whatever happens but I'm going to be grouchy by the end of the week as I was assuming last week was going to be my chance to recover. Thanks for asking mate

[MartinSH4321]

1min PB - 384m - +3m

Today I had my last fast session before 2k TT on Friday, so I decided to do a fast 1min session at 95% and the plan to start quicker and then slow down at the end. It felt pretty good, the last 15sec were hard, but this way it's a good bit easier than trying to hold the pace for the whole 1min (thanks for this advice Henry ).

Time Meters Pace Watts Cal/Hr S/M
1:00.0 384m 1:18.1 734 2826 46

Don't know if it was 95% or 97% but I'm pretty sure a few more meters are possible, hopefully close to 390m. Good confidence boost for Friday

Well done! Seriously strong!

Thank you! It's my favorite sprint distance
Have you done a 1min TT too? I estimate this distance will suit you pretty perfect, with your super strong LP and 100m you can go for >400m for sure. For guys like us with aerobic fitness as limiting factor it's much easier than the 500m (at least for me).

[JMac]

1min PB - 384m - +3m

Today I had my last fast session before 2k TT on Friday, so I decided to do a fast 1min session at 95% and the plan to start quicker and then slow down at the end. It felt pretty good, the last 15sec were hard, but this way it's a good bit easier than trying to hold the pace for the whole 1min (thanks for this advice Henry ).

Time Meters Pace Watts Cal/Hr S/M
1:00.0 384m 1:18.1 734 2826 46

Don't know if it was 95% or 97% but I'm pretty sure a few more meters are possible, hopefully close to 390m. Good confidence boost for Friday

Well done! Seriously strong!

Thank you! It's my favorite sprint distance
Have you done a 1min TT too? I estimate this distance will suit you pretty perfect, with your super strong LP and 100m you can go for >400m for sure. For guys like us with aerobic fitness as limiting factor it's much easier than the 500m (at least for me).

My best is 388m, 400m would be great. Definitely a target when I (eventually) attempt some new sprint PBs.

[hjs]

Nice work Martin, congrats

[MartinSH4321]

Nice work Martin, congrats

Thank you Henry, it really works better to stay fast as long as I can and accept the fade. The first 30sec were a bit slower than possible (to be fit for Friday's 2k and not risking an injury), but much more fade than last PB. I'll try another one in a few weeks, then on the edge, the last 15sec will be horrible, but I'll embrace the pain

[hjs]

Nice work Martin, congrats

Thank you Henry, it really works better to stay fast as long as I can and accept the fade. The first 30sec were a bit slower than possible (to be fit for Friday's 2k and not risking an injury), but much more fade than last PB. I'll try another one in a few weeks, then on the edge, the last 15sec will be horrible, but I'll embrace the pain

Yes it does, it feels wrong, but it does work and the more speed you have the better it works.

2k is different, aerobic fitness is much more important. Have faith, you are on for a big pb. Make a good raceplan, but keep some room to wiggle. You don,t know what you can, so feel is important. Start soon enough to speed up.

Good luck!

[MartinSH4321]

Nice work Martin, congrats

Thank you Henry, it really works better to stay fast as long as I can and accept the fade. The first 30sec were a bit slower than possible (to be fit for Friday's 2k and not risking an injury), but much more fade than last PB. I'll try another one in a few weeks, then on the edge, the last 15sec will be horrible, but I'll embrace the pain

Yes it does, it feels wrong, but it does work and the more speed you have the better it works.

2k is different, aerobic fitness is much more important. Have faith, you are on for a big pb. Make a good raceplan, but keep some room to wiggle. You don,t know what you can, so feel is important. Start soon enough to speed up.

Good luck!

Thank you! Yeah, the biggest element of uncertainty is that I don't know what I can, the intervals I recently did show me that I'm on a good way.

My raceplan is:
- faster start for 5-10 strokes
- settle pace to 1:41 for the first 1k
- then, depending on how I feel, speed up to 1:40 till 600m to go (that was the "magic" rest distance last time where I was sure to finish)
- speed up to 1:39 till 250m to go
- sprint finish for the last 250m, hopefully at 1:35 or faster

If this works as planned I'll end at 6:38-6:39, so also a little cushion to get sub 6:40

[hjs]

Thank you! Yeah, the biggest element of uncertainty is that I don't know what I can, the intervals I recently did show me that I'm on a good way.

My raceplan is:
- faster start for 5-10 strokes
- settle pace to 1:41 for the first 1k
- then, depending on how I feel, speed up to 1:40 till 600m to go (that was the "magic" rest distance last time where I was sure to finish)
- speed up to 1:39 till 250m to go
- sprint finish for the last 250m, hopefully at 1:35 or faster

If this works as planned I'll end at 6:38-6:39, so also a little cushion to get sub 6:40

My thoughts. I would not aim for an exact time. Let it come the way it comes.
Don,t be to confident, it will hurt, expect that, it never feels good, if it does you are not really trying.
Don,t set the pm on average, but on pace alone. A few tenths here and there don,t matter.
If you reach 1400m feeling ok ish, meaning you still can keep pace and breathing is not all over the place, increese rating, with 300 to go, again increese rating, with 100 to go, short slide and go fully all out.



And remember, yes it hurts, but only for a short while, you put in a lot of work and time, so after that also do the work for thise last 6/7 minutes. You know you can, but it only counts if you really have.

[MartinSH4321]

My thoughts. I would not aim for an exact time. Let it come the way it comes.
Don,t be to confident, it will hurt, expect that, it never feels good, if it does you are not really trying.
Don,t set the pm on average, but on pace alone. A few tenths here and there don,t matter.
If you reach 1400m feeling ok ish, meaning you still can keep pace and breathing is not all over the place, increese rating, with 300 to go, again increese rating, with 100 to go, short slide and go fully all out.



And remember, yes it hurts, but only for a short while, you put in a lot of work and time, so after that also do the work for thise last 6/7 minutes. You know you can, but it only counts if you really have.

Very true!
The pace is only a guideline, +/- 5W depending on how I feel. I never tried to row without seeing the average, but I'll give it a try.

Thank you for your encouragement!

[hjs]

Re av/pace. Just my idea, the thought behind it, that if you see it, you can follow it. But ofcourse do what you feel comfortable with.

[Dangerscouse]

Thank you Henry, it really works better to stay fast as long as I can and accept the fade. The first 30sec were a bit slower than possible (to be fit for Friday's 2k and not risking an injury), but much more fade than last PB. I'll try another one in a few weeks, then on the edge, the last 15sec will be horrible, but I'll embrace the pain

Remember to smile when it starts to hurt. I always look up and over the monitor and imagine my loved ones are there willing me on, beaming with pride. It's a simple but very effective psychological trick. You have a surge of dopamine and endorphins whilst distracting your attention.

Best of luck mate. Really looking forward to seeing what you can achieve

[MartinSH4321]

Thank you Henry, it really works better to stay fast as long as I can and accept the fade. The first 30sec were a bit slower than possible (to be fit for Friday's 2k and not risking an injury), but much more fade than last PB. I'll try another one in a few weeks, then on the edge, the last 15sec will be horrible, but I'll embrace the pain

Remember to smile when it starts to hurt. I always look up and over the monitor and imagine my loved ones are there willing me on, beaming with pride. It's a simple but very effective psychological trick. You have a surge of dopamine and endorphins whilst distracting your attention.

Best of luck mate. Really looking forward to seeing what you can achieve

Thank you mate!
I'll try this trick as it helped me for the 5k and 30' too.
I'm getting a bit nervous but my preparation was good so far and I'll use the days before TT for supercompensation, stretching and eating, so I'm confident

[KeithT]

1min PB - 384m - +3m

Today I had my last fast session before 2k TT on Friday, so I decided to do a fast 1min session at 95% and the plan to start quicker and then slow down at the end. It felt pretty good, the last 15sec were hard, but this way it's a good bit easier than trying to hold the pace for the whole 1min (thanks for this advice Henry ).

Time Meters Pace Watts Cal/Hr S/M
1:00.0 384m 1:18.1 734 2826 46

Don't know if it was 95% or 97% but I'm pretty sure a few more meters are possible, hopefully close to 390m. Good confidence boost for Friday

This is pretty beastly Martin - and not 100%?! I can't wait to see how the 2K goes, it's a different type of test but your fitness has improved and you have great power, I am expecting a really good result and smashing of your PB.

[winniewinser]

Remember to smile when it starts to hurt. I always look up and over the monitor and imagine my loved ones are there willing me on, beaming with pride. It's a simple but very effective psychological trick. You have a surge of dopamine and endorphins whilst distracting your attention.

Best of luck mate. Really looking forward to seeing what you can achieve

Good tip....I'll have to try that next time I'm gasping like a goldfish out of water

No pressure now Martin....we're all expecting big things