The Upper Limit Problem: Reaching a New PB

Sometimes you get close to a personal best and the result slips away: you fade in the last 500 m, you “have a bad day” before a big test, or you hold back without quite knowing why. One idea from psychology, the “upper limit problem”, offers a way to think about this. It is general performance advice, not therapy.

What it looks like

The term comes from Gay Hendricks’ book The Big Leap. He describes how people can unconsciously limit how much success or happiness they allow themselves, because it feels unfamiliar or uncomfortable. An everyday example: someone gets praise and plays it down, or starts an argument after good news.

In rowing, an upper limit could look like:

• Reaching the same time repeatedly, then stalling.
• Easing off slightly in the last minute of a piece when you are on for a PB.
• Finding reasons not to enter the test or race.
• Negative self-talk once you start to break your own record.
• Feeling more anxious about doing well than about doing badly.

This is an idea from a self-help book rather than a proven scientific model, so treat it as a framework to reflect on, not as a diagnosis. Often, a stall has simpler causes, so check those first.

Check the training basics

Before blaming your head, rule out the usual causes.

Possible cause	Check
Not enough aerobic base	Are most sessions steady and easy enough? See engine building for rowing
No hard work	Do you do structured intervals? See how to develop speed for rowing
Too much hard work	Are you recovering? Are you sleeping and eating enough?
Poor pacing	Do you go out too fast? See 2k erg pacing strategy
Technique fades	Does your stroke fall apart when tired?
No test discipline	Is your test warm-up and set-up consistent? See how to do a 2k erg test

If all that is in place and you still stall at the same point, the mental side is worth examining.

Mental approaches that help

Notice the pattern. Write down your last few attempts, with splits. Where does the pace drop, and what were you thinking at that moment? Naming the pattern is the first step.

Set a process goal. A target like “hold 1:52 for the first 1,000 m, then keep the rate at 30 for the last 500 m” is easier to control than “set a PB”.

Change the self-talk. Replace “I’m fading” with a short, neutral cue such as “long and strong” or “next stroke”. Choose a phrase that cues technique. See mental training techniques for Olympic rowers.

Rehearse the discomfort. Do training pieces that sit close to your goal pace, so the feeling is familiar on test day. A session of 4 x 500 m at target pace with 3 minutes rest teaches your body and head what that pace feels like.

Break the distance up. Think of a 2k as four 500 m blocks, each with a job. For a 5k, use 1k blocks.

Reframe success. Celebrate improvement rather than demanding perfection. A 1-second PB is a PB. Enjoyment matters too, because you will train longer and better in a sport you like.

Calm pre-race nerves. See beat race nerves and breath control: how to use it in rowing.

Race plan

Write a plan for your attempt.

1. Warm up consistently.
2. Choose a target split and a rate for each section.
3. Decide in advance what you will do when it hurts, such as lift the rate for ten strokes.
4. Commit to the last 500 m: no easing off.
5. Cool down and log the result and your thoughts.

If your goal is a 7:30 2k, that is 1:52.5 per 500 m on average. A plan might be 1:51, 1:53, 1:53, 1:51, with the last 250 m all out.

Be patient

PBs come in steps, not smooth lines. Expect plateaus, and review your progress over months, not weeks. If anxiety or low mood around performance is affecting your daily life, talk to a GP or a qualified professional rather than relying on a rowing website.

Browse more in the training hub.