Pete Plan Autumn 2015

[Fish out of water]

Fish,

If the pace is too fast for your goal in a long slow piece, don't ease off on the power - lower the rate. Try to keep amount of work done per stroke the same at all rates. In that way your speed is controlled by your stroke rate. There is nothing wrong with stroke rates under 20 spm. The Wolverine plan (from which the Pete Plan was derived) has lots of work at 16 and 18 spm. I generally do all my UT2 pieces at 15 spm. At any higher rate, I would have to use an awfully light pull to keep the pace on target. I wouldn't be getting anything out of the workout. Save the higher rates for AT zones and faster.

Great. I think that's helpful. I'm going to go to the gym soon and experiment with all of these things and see what I find.

[mspina]

@Bob: Yeah, saw the knees - how do I fix that? Foot position??? And I never noticed the pause before but it's certainly there. So, hit the finish then hands immediately start the recovery...

@Jackrabbit: Mantis wrist means bent? Geez, you'd think I'd feel that. Ok, straight wrists, pull straight back. Got it. Drop feet down a bit is what you are suggesting? Would that help with the knees too forward as well?

I have a 20min UT2 on the schedule for tonight, will focus on all of the above.

Thanks all!

[mspina]

Fish,

If the pace is too fast for your goal in a long slow piece, don't ease off on the power - lower the rate. Try to keep amount of work done per stroke the same at all rates. In that way your speed is controlled by your stroke rate. There is nothing wrong with stroke rates under 20 spm. The Wolverine plan (from which the Pete Plan was derived) has lots of work at 16 and 18 spm. I generally do all my UT2 pieces at 15 spm. At any higher rate, I would have to use an awfully light pull to keep the pace on target. I wouldn't be getting anything out of the workout. Save the higher rates for AT zones and faster.

Hmmmmm. I am definitely going "soft" on these slow pieces to keep my speed on target.... Need to slow down rate instead, which makes sense. This would train us to pull the same power, and effort/speed is modulated by rate. I like that.

[G-dub]

Yeah, I broke protocol with the soft stroke comment. I just find it very awkward to go below r18 or so. But I totally get the principle.

[Fish out of water]

Fish - you probably have a very high HR just genetically like I do. My resting is around 57 and my max is well into the 190s and I'm 51 and I'm not in incredible shape. If you're an outlier on HR, 140s isn't that bad and probably where you should be when doing the rows. Also, I forgot you're 6' 2". Your stroke rate should be a bit slower than mine (or G-Dubs). Honestly sounds like you're doing OK.

Wish I were 6'2". Only in my dream. 5'9" and 145 lbs.

[jackarabit]

Good catch, Fish. I think my error in transfigurization improved your case that you took a hit on relative reduced load and hence the high HR.

[Galeere]

Nice work people. Back on the rig but as expected lots of work to do to get back into some sort of shape. See What training have you done today-section if interested. I will keep up that type of training for the next week and see were it gets me.

[jackarabit]

Bruce protocol @ the Y.
10' 38". Last 1:38 @ 4.3mph but only 15% incline. Nasty!
1500m on rower. Perfmetal band clogged df 100 @ 10
Leg curls, Roman chair (25), inner outer shoulder rotations w/ 17.5#, stretches

W1S6 @ home
Hard Distance
5K
Df 109
Cold start
500 WD
PB by 9"

[G-dub]

You are killing it Jack! Well done.

[jackarabit]

Michelle, re: the shins beyond vertical, a high heel cup position sometimes acts as a preventer but unfortunately also makes the fwd hinging more difficult. I think you should drop the heel cups to avoid the torso to thighs jamup and take care to stop the shins at vertical by not rising up so high on your toes. Mirror alongside can aid self-eval.

[ericallenboyd]

W1d7. Off day. See you all tomorrow when i do the ladder for the first time

[jackarabit]

Thanks Dub. Goofball pacing I notice but better than worse. I like the days when the bear is also limping!

[G-dub]

Thanks Dub. Goofball pacing I notice but better than worse. I like the days when the bear is also limping!

I will get scolded for this I bet, but I don't see anything wrong on a row like this to having a little hump in there if it lets you gather yourself for a rousing finish or if it enables a finish at all!

[Galeere]

Nice PB after a tough day Jack, congrats!

[jackarabit]

No style points in gator rasslin! Hey there Mr. 98.6! Ready for some RePete?