Originally Posted by
brawlo
In the circles I'm in, FIT ENOUGH means a pretty even split F200. So splits become fairly important. It actually takes a fair amount of fitness to go through the wind up and pull a fast F200. Looking at your splits will give you more of an idea of how you're going wrong in your F200. It could be hitting top speed too early which commonly shows up in the pre-F200 50m split (that's why you take that one too). Perhaps you have good splits, which means your fitness is ok, you just have to get faster. Perhaps your top speed is good but you die in especially the 4th/5th splits which means you need fitness.
Last year when I hit my PB 11.8 I only topped out at 61.8kph, so I need more speed, but fitness was good and splits were good. I get my fitness by doing interval style work on the trainer in between hard days.
maybe i drop too much speed.
in the entry line of f200 i go in top speed.
i gonna split the first and last 100m next time.
the time was 12.4 in 49x13 and 54x13 (different days)
i know with a 60kmh average you can do 12.0.
so i need more top speed and keep them more time.
what recommend for improve the last 100m?
for the first 100 i think motorbike f100.
rolling accelerations 250m? or 500?
my diet is good, and take protein and creatine supplements. sometimes vitamins too.