Pete Plan Group - Startup Aug 20th thru 22nd

[Litewait]

BPP Week 5.5: 10' x 2 r2' DF 110

Programmed the PM5 wrong, but still did 2x10' r2', target was 2:12. One thing I am noticing is almost no back pain lately, no matter how hard I drive, must be a combination of fitness or form... my first month or so I couldn't escape daily pain so for that I am thankful.

20:03.2 4,578m 2:11.4 154 829 23
5:00.0 1,137m 2:11.9 152 822 25
10:00.0 1,135m 2:12.1 152 822 23 (rest 2' after this)
15:00.0 1,148m 2:10.6 157 840 23
20:00.0 1,149m 2:10.5 157 840 21
20:03.2 9m 2:57.7 62 513

@jack: I know you will rip me for "van winkling" again.

[G-dub]

An idea for those of us that started at the beginning: Rohan is out. I have limited time this week. We seem to be spreading things out a bit. And I think we are probably running close to fumes. What if we did what we could or wanted to do this week without burying ourselves and then jumped back on C3W1 next week a little fresher and raring to go again?

[jackarabit]

Tim, the context of the Van Winkle comment was from my pov an attempt to be helpful so not an accusation so much as an observation from my experience that inadequate warmup effects my average pace on interval workouts and high intensity continuous efforts. If you are doing 8-12 minutes of warmup, the engine is warm, top-oiling and ready to rev. There will be a warmup one way or the other.

[jackarabit]

An idea for those of us that started at the beginning: Rohan is out. I have limited time this week. We seem to be spreading things out a bit. And I think we are probably running close to fumes. What if we did what we could or wanted to do this week without burying ourselves and then jumped back on C3W1 next week a little fresher and raring to go again?

It is easier to recover from what I don't do. I need an easy week! Sgt. Rock is restricted to barracks.

[mdpfirrman]

An idea for those of us that started at the beginning: Rohan is out. I have limited time this week. We seem to be spreading things out a bit. And I think we are probably running close to fumes. What if we did what we could or wanted to do this week without burying ourselves and then jumped back on C3W1 next week a little fresher and raring to go again?

I'm going to take today off and not do the interval session, which I hate missing. I normally keep going but woke up this AM feeling like I had swallowed razors. Not feeling great all day. No one should attempt intervals if not feeling the best. I'll see how it is tomorrow and then do a 8K if up to it but slower. I do take heavy supplements so many times I'll feel bad for just one or two days then spring back (fingers crossed).

Nice intervals Piers.

Just keep the conversations non confrontational everyone. It sucks the fun out of the whole thread. Thanks all!

[Litewait]

Tim, the context of the Van Winkle comment was from my pov an attempt to be helpful so not an accusation so much as an observation from my experience that inadequate warmup effects my average pace on interval workouts and high intensity continuous efforts. If you are doing 8-12 minutes of warmup, the engine is warm, top-oiling and ready to rev. There will be a warmup one way or the other.

@jack I have no ego, especially in this arena I appreciate any and all advice you veterans can throw my way!

[mudgeg]

PP Beginners Week 4 Optional session 5

Decided to do the optional 2 x 2500m after a day off yesterday. Target somewhere between the fifth session in week one (2 x 10 minutes) and the second session in week three (2 x 2000m), so 2:11/2:06.

Actual:

1. 2:10.4
2. 2:11.0

Second interval felt better than the first but didn't really push the time on either after a hard week. Got a very busy week ahead with some travel, so may just have to do the the three core sessions - will see how it goes.

[mininick]

Question about drag factor within the BPP:

I've been at 125 for all of it so far. Anything less and I don't feel like I'm getting enough resistance in the drive. I've noticed most people on the PP or BPP use a lower df, normally 110/115. Is 125 too high for this kind of plan? What might be the benefits of trying to get used to a lower df or should I just stay put?

[Kxthor911]

Question about drag factor within the BPP:

I've been at 125 for all of it so far. Anything less and I don't feel like I'm getting enough resistance in the drive. I've noticed most people on the PP or BPP use a lower df, normally 110/115. Is 125 too high for this kind of plan? What might be the benefits of trying to get used to a lower df or should I just stay put?

From what I have read and experienced I believe the DF is one of those things that are personal preference. When I go lower spm I move the DF up a little. But on higher rate or when I'm pushing myself it gets lowered. Play around between 4-6 on your machine and see what you like.

[G-dub]

The drag factor you are using is well within norms. Some of us have been able to pull quicker strokes at lower rates with something a little lower. And on the low rate rows it seems to take some strain off the back if it is a little lower than higher. But as said above by Nick, if it feels good and you are getting good leg drive, keep it going it seems to me.

[aussieluke]

Question about drag factor within the BPP:

I've been at 125 for all of it so far. Anything less and I don't feel like I'm getting enough resistance in the drive. I've noticed most people on the PP or BPP use a lower df, normally 110/115. Is 125 too high for this kind of plan? What might be the benefits of trying to get used to a lower df or should I just stay put?

Dropping to a low df will teach you how to use your legs and how to make the whole stroke a quick powerful movement, rather than a long slow pull.

Not log after I started erging and was on the PBP, and doing all the distance pieces at a low rate (20), Henry suggested I lower the df to 100 for a while. My pace of course slowed right down and it felt weird, but within a session or two my pace was back where it used to be, and my stroke looked and felt a lot better.

From there I steadily upped it back to 130 - which started to feel too high for low rate distance work. My form, pace and lower back are all better at df 115 when doing low rate (19/20) long pieces.

When I started the PP last week I put the df to 130, as it seems that is what Pete used, what the majority of top rowing teams / countries test at, and what I will use when I test my 2k. As the distance pieces on the PP are higher rated 22+ it feels fine for that too.

[Kxthor911]

image.jpeg (70.85 KiB) Viewed 5642 times

Week 4 Day 3 (for a total of 4 days this week)

Target for today was 2:22 per 500 and I tried to row at a lower rate today to be more controlled. I read ahead in the BPP and found he said to do the farther distances at spm of 24 or lower so I tried to Lower my spm today. Cheers folks it was a great session and I feel awesome. On to week 5 tomorrow.

[jackarabit]

Solid 6.5, Nick. Your current perception of drag factor will change with more experience. One of the first questions that most beginning ergers ask is how to optimize drag factor to get the most from his/her stroke. Very shortly therafter, we begin to ask our bodies to optimize stroke force and frequency for a particular drag factor (resistance). Some will find two df "nodes" which are satisfactory, these nodes being generally analogous to the respective tendencies of a long, sharp boat to run or glide and of a short, beamy boat to stop. Some of us find a bread and butter drag factor and adjust the air damper to always produce the "number" of our favorite "boat."

[bisqeet]

My hands are a little sore from borrowed boats and sculls (it was a double mixed eight. I was the youngest oldest was 71)
55 mins for the 13 k. Put us in 51 of 75 boats..
Was thinking about just doing some ut2 stuff this week. Rejoin next. This was the third race during the Pp.
Been averaging 120k a week plus 2-4 Otw sessions. Don't feel bad, but...
19 km race in a quad in three weeks..need to be relatively fit for that...

[hjs]

Question about drag factor within the BPP:

I've been at 125 for all of it so far. Anything less and I don't feel like I'm getting enough resistance in the drive. I've noticed most people on the PP or BPP use a lower df, normally 110/115. Is 125 too high for this kind of plan? What might be the benefits of trying to get used to a lower df or should I just stay put?

From what I have read and experienced I believe the DF is one of those things that are personal preference. When I go lower spm I move the DF up a little. But on higher rate or when I'm pushing myself it gets lowered. Play around between 4-6 on your machine and see what you like.

Like others said thats upside down, the lower the spm, the more time the fan gets to slow down, the lower drag is best.

That said, the slower a rower goes, the more difficult it is to catch the flywheel. If that is the case you more or less are forced to up the drag.

Most important is how your body takes it. Every drag is fine if your body can handle it.