The Sub-7 Experiment

Category: The Sub-7 Experiment

  • Tour de South Coast: 104km, Wind, Sun, and a Hot Cup of Tea

    I’ve just finished the Tour de South Coast sportive. 104km, about 1,200 metres of climbing, and 4 hours 55 minutes moving time. There were a couple of breaks along the way for drinks and the usual bodily functions, so it wasn’t a non-stop grind, but it was still a proper day out.

    A quick note for future me: the numbers tell the story too. Average heart rate was 130 bpm and average power was 155 watts. That’s a steady, sustainable effort, not a blow-up. My legs felt tough by the end and I definitely had a bit left, but the wind had taken most of it out of them. It wasn’t a day for heroics. It was a day for keeping the pedals turning and staying smooth.

    We were blessed with the weather. It was sunny all day. The wind, though, was a bit hectic at times. Full-on. The kind of wind where you’re pedalling to keep going downhill. That sort of strength.

    But honestly, what a great day.

    The standout upgrade today was the tyres. The 35mm setup completely changed the feel of the bike. Lower pressures took the buzz out of the road, smoothed out the rough sections, and made the whole ride feel less like I was being rattled around. It wasn’t just more comfortable, it felt more efficient too because I wasn’t fighting the bike. Less fatigue, more flow. Over 100km in wind and hills, that comfort matters.

    I also set a load of personal bests all the way around, which is funny because I wasn’t giving it beans. I rode pretty modestly and stayed wary of where I was. I even found myself slowing down a few times behind big groups, getting caught up in their rhythm, then riding my own thing again. And I really enjoyed that. It didn’t feel like a race. It felt like a proper ride.

    It was my first time doing this route. Lots of roads I’ve cycled before, some in the opposite direction, some I’d never ridden, and some I wouldn’t normally choose because they’re main roads. But with a few hundred other cyclists around, they weren’t as scary as I thought they’d be. Drivers were more wary. I didn’t really come across any impatient car drivers at all.

    Back at the start there was a hot burger and a hot cup of tea waiting. Absolutely brilliant. The food stops were good too. Hot tea, delicious. Makes all the difference when you’re out there for hours, at least for me.

    So that’s it. Check-in done. All good. Very pleased with myself.

    This is The Sub-7 Experiment. Still concentrating on rowing and the goal is still a sub-7-minute 2,000m. But today, cycling. And it was great.

  • Reflection, Riding, and Reassessing What Matters

    It’s been a while since I’ve written anything.

    The “new” rower in the shed is not so new now. It has been there for six months, and the new routine of rowing, then heading straight back into the house to start work or whatever the day brings, has meant I haven’t been giving myself any time to reflect on the workout afterwards. No reflection has meant nothing to post.

    Rowing is still important to me, and so is the wider exercise regime as a whole. But I think I’ve been missing that reflection piece. I also wrote in a previous article that I’ve missed the gym visits too. So it feels like time to reassess what matters.

    Exercise matters. Having an exercise goal matters. Reflection matters too. And so does being around like-minded people. My gym membership has lapsed, and I think it is time to renew it.

    In other news, I’ve been cycling a bit more.

    This Sunday I’m riding the Tour de South Coast, a 100km sportive that covers some roads I’ve used before in training. I don’t know anyone else who is doing it, but there will be a couple of hundred cyclists out on the day, and I’m looking forward to it.

    I’ve also been back to see Bike Fit Barry, who has once again sprinkled a bit of magic over the setup on the Triban. On top of that, I’ve decided to make it even more comfortable. I’ve taken the mudguards off completely and fitted some big 35mm tyres, which means I can run lower pressures and take a lot of the buzz out of the road surface.

    A quick 15km test ride yesterday showed they are doing exactly what I hoped.

    I spent a lot of last year tweaking the Giant to try to get more comfort out of it, but the truth is that the early carbon technology makes it so stiff that it just takes too much out of me over longer distances. I’m keen to see how the newly fettled, balloon-tyre-equipped Triban gets on over the 100km on Sunday.

    In Coach ChatGPT news, I’m still consulting with it and still completing the workouts it gives me after I upload my daily WHOOP scores. I’m getting stronger and faster on the rower, and my technique is getting better too. I can really feel the progress.

    The aim is still to get to a sub-7-minute 2,000m row.

    This is The Sub-7 Experiment. We continue.

  • Back After a Week Off

    Just back from a week off.

    It’s been almost exactly a week since I did anything strenuous. But it was a lovely week with the family. Getting outside, looking at things, doing normal life, and just being together.

    Back at it today. Not in the gym, but out in the shed on the rower.

    Nothing hectic. Just a fairly cruisy 7,000 metres in 30 minutes.

    It’s funny how I’m now calling that “cruisy,” because it used to be the max. That’s probably the simplest sign that progress is happening. I’ve come a long way, and I’ve still got further to go, but I’m pleased with it.

    Right. Time to go to work.

    This is The Sub-7 Experiment.

  • Quiet Progress

    It’s Tuesday and I’ve just finished another 30-minute row.

    Nothing major to report, and that’s kind of the point. The pace is there, and it’s growing. The strength is growing too. It all feels like it’s moving in the right direction.

    The big thing I’m noticing is controlled power. When I need to turn it on, it’s there, and it doesn’t feel messy.

    The pacing was there or thereabouts where Coach GPT asked me to be. I had a little focus wobble around the 15-minute mark, but I pulled it back in and finished stronger.

    Quiet progress. Controlled effort. Another good session.

    This is The Sub-7 Experiment.

  • The Jigsaw Pieces Are Dropping Into Place

    I think I can see it coming together now.

    It’s been a fairly quiet week on the rowing front. I did a big row at the weekend and then kept things calmer through the week — a few walks, nothing massively strenuous.

    Yesterday I went for my second bike fitting and it was a great afternoon. BikeFit Barry did a brilliant job as always. It’s nice to feel the cycling side getting dialled in again too.

    Then today, WHOOP had my recovery in the yellow. A “go” day, but not a flat-out day.

    Coach GPT put 5x 500-metre intervals into the plan at a target pace of 1:52/500m and a stroke rate of 24–26. My first reaction when I saw it was: that’s a bit much.

    But I’ve just completed it.

    I did the five 500s and it felt good. It felt strong. More importantly, it felt like these are the pieces that begin to sew the whole Sub-7 thing together. I’ve still got a fair way to go, but I can see how the jigsaw is starting to make a picture.

    What struck me today is that the speed and power were controlled. Rhythmic. Consistent. Sustained. A while back that kind of pace would have been something I’d either dream about or attempt while flailing around. Today it was work, but it was managed work.

    I even did a sixth 500m a bit faster, and yes, it was still controlled.

    So, it’s coming together. I can see it now. Maybe six to nine months away, but the direction is right: more gym work, more strength work, and more controlled rowing at the speeds that matter.

    Right. Time to go and do some work.

    This is The Sub-7 Experiment — and I can see it now.

  • Releasing the Valve

    Oh man. What a morning.

    I genuinely didn’t know where my head was at today. It was all over the place. I wasn’t feeling the gym. I wasn’t feeling the rower. I wasn’t feeling anything.

    I did that thing where you’re not doing anything, but you’re also not resting. Up and down the stairs. Round and round the house. Looking out the window. Rain. Wind. Sit in front of the TV for a bit. Make a cup of tea. Walk again. Another cup of tea. More pacing.

    I even told Coach GPT I wasn’t going to train today, that I’d just go for a walk, but I was talking myself out of that as well. The truth is, I knew I needed to do something.

    And then the voices started. The men in my head.

    “What’s the point?”
    “What’s the point of any of this exercise stuff?”
    “You’re not getting anywhere.”
    “Just go back and watch TV.”

    I battled it and battled it. Right up to the point where I was pulling my gear out of the wardrobe. Shorts on — still fighting it. T-shirt on — still fighting it. Shoes on — still fighting it.

    Then I went out to the shed, sat on the rower, and started.

    I did 15 minutes, and every five minutes I got faster. By the last five I was holding sub-1:57 pace.

    Then I stopped and did two 250m sprints , pretty much flat out, but controlled. Controlled frustration release. Controlled anger release. The kind where you’re emptying the pressure without blowing up.

    It didn’t solve everything. I still feel like there’s a lot going on and a lot to do. But it released the valve.

    And I am genuinely grateful I have a rower in the shed, because if I’d had to get in the car and drive to the gym this morning, I don’t think it would have happened at all.

    This is The Sub-7 Experiment — as much for mental health as physical health.

  • Not Feeling It, Still Turned Up

    It’s Wednesday and I’ve just come out of the gym.

    I wasn’t really feeling it today, if I’m honest. But I still turned up. I talked to ChatGPT about what the session should look like and started with ten minutes on the rowing machine.

    That ten minutes actually confirmed it: I wasn’t quite there today.

    So instead of forcing a full rowing workout or walking out, I pivoted. I went and did sled work instead — pushing, pulling, lifting, carrying — the stuff I enjoy and the kind of work I can always get something out of.

    After that I finished with another five minutes on the rower, just to close the loop and leave feeling like I’d done a complete session.

    On the way out I had a proper “of course” moment: the little key in my key fob wouldn’t work, so I had to break into my own car. Thankfully there’s an old-school mechanical key hidden in the fob, so I got it sorted without too much drama.

    I feel a bit better now. And it’s actually a nice day outside — blue sky, sun shining — even if my head and legs weren’t totally on board this morning.

    This is The Sub-7 Experiment: turning up, adjusting, and getting it done anyway.

  • Bike, Walk, Row — Momentum

    Sunday I got back on the bike, and it was great.

    I did my regular hour route — about 23k in just under an hour — basically up a hill and down the other side. It was the first time I’ve been on the bike since September and it felt really good to be back on it.

    Monday was a “day off,” but not a dead day. I walked 6k, which was perfect active recovery.

    Then this morning, Tuesday, I wasn’t really feeling it. If I’m honest, I could still feel Sunday’s cycling in my legs when I was going up and down the stairs. I also had a couple of early calls, which is another easy excuse to write the morning off.

    But I’m a lucky boy — I’ve got a rowing machine in the shed.

    So I put my gear on, went out, sat down, and did 40 minutes. Easy pace, nothing too hectic, but I wound it up for the last five minutes just to finish with a bit of intent.

    And I feel great.

    This is what progress looks like at the moment: keep turning up, keep it sensible, and use the rower as the reliable reset button.

    This is The Sub-7 Experiment.

  • Friday Strength, Blue Sky Head

    That was a good strength session.

    A couple of things helped. First off, it’s Friday, which is always a good day. Secondly, it’s one of those proper winter days: cold enough that there was ice on the car this morning, but the sky is blue and the sun is out. That kind of day always lifts the spirits.

    I had a solid hour going around the weights and really enjoyed it. I even upped the weight on a couple of things, which felt good — progress without drama.

    One thing I’m noticing more and more is how much having a rowing machine at home changes what the gym is for. I’m genuinely privileged to have the RowErg in the shed. It means that when I do go to the gym, I can use the rower there just as a warm-up and then focus properly on strength training. No juggling my hour between rowing and weights. Just warm up, lift, leave.

    Grateful for that.

    Right. Time to go and start the rest of the day.

    This is The Sub-7 Experiment.

  • Short, Sharp, and Back Up to Speed

    Just finished another good session.

    It was short and sharp today – 30 minutes – and I can still feel a lot of yesterday’s strength work in me. The backs of my legs and my lower back are talking to me, but that’s okay. Those are exactly the bits that are going to drive a Sub-7 2K, so I’m fine with them being awake.

    I made it out to the shed and got moving. The pace over the 30 minutes was pretty quick, back up around the speeds I was hitting last year. That feels good. It’s a solid marker that things are heading the right way again.

    One thing I keep noticing is how much smoother my technique feels. The torque graph on the rower’s display is the right kind of shape now, not spiky and messy, and that efficiency in the stroke is only going to help when it comes time to actually go for Sub-7.

    So yes, good session. Short and sharp, but that’s fine. I’ve got work to do now.

    This is The Sub-7 Experiment.