MartinSH4321 wrote: ↑
March 28th, 2020, 7:34 am
1' PB - 387m - +3m
As a preparation I did a 1' TT today. Goal was to stay at 1:15-1:16 for the first 45'', didn't work as expected, but I didn't lose that much speed at the end, so still a new PB.
That was the good news, the bad: I'm very sure I can't go for a sub1:20 500m, I was very exhausted after this 1', and these 20'' more would kill my average pace. So I decided to cancel my 500m TT for this season and go for it next season.
I also did a vid of this attempt, hopefully someone here can help me to find things I can improve. 2 things I recognized:
- it looks like I'm distracted with trying to hit exactly the watts I want, so I often am fast/slow/fast/slow, should go more by feel
- the chain looks a bit too loose, maybe I should fasten up the bungee cords?!
I also wanted to have ergdata on the vid, wasn't easy to place the phone right
the graphs to this attempt:
Thanks for help!
Nice setup, not
, both you and ergdata don,t show well
3 is still a good bit, and think you should do the 500 also, you are at 1.17.5, so you “only” need 1.30. Think doing a few 500 meters helps. Certainly if you limit the rate.
A few years back I did a good bit at rate 32, drag 150. And pulled a few 1.22.x at that rate. Really makes the stroke strong, although a transfer to free rate is not easy to make.
For you, really don,t think you should use such a high drag, yes it helps to get the pace going, but at the same time, at the end it slows you down more. Its easier to keep pace going with less rate.
Re pace/watts, really go by feel, ofcourse with a goalpace, but use it roughly.
What I often did was a Warm up, a 95%/98% 500, 5 rest and a firm 5k. That way a training was not just a 500.
Really think you should at this for a few weeks, you are stronger/faster, but are not really used to doing time trails, so there is absolutely room for direct improvement. Simply by finetuning your body.
You now did one test, give yourself more time. And also, so what if a few don,t go well, after a few goes you will hit one that goes just right.