Pete Plan 2017

[Dangerscouse]

@ Nick & Mike, both are seriously inspiring stories and i take my hat off to you both for coming so far. To be rowing at all no matter how fast is an amazing achievement for you both.

Stories like these really put things in perspective and sharpen my focus and destroy feelings of pathetic self pity when I'm struggling

[DNA_Rower]

I started the proper Pete Plan today (after doing a couple of steady state sessions already this week) so did the 5*1500m. Isn't it odd that he specifies a 5min rest? During the Beginner Pete Plan the 5*1500m only has a 3min rest.

Similarly the 8*500m has a 3min30 rest whereas in the 8*500m I think it has a 2min rest.

Any reason the rest periods are longer in the full Pete Plan?

[nhopkins]

@DNA_rower i would think its because you probably at a far increased pace than the BPP??? also just an over all more intense program??

BPP 5.4 20min @ under 2:07

20:00.0 4,741m 2:06.5 173 893 19
4:00.0 927m 2:09.4 161 855 20
8:00.0 936m 2:08.2 166 871 20
12:00.0 939m 2:07.8 168 876 19
16:00.0 949m 2:06.4 173 895 19
20:00.0 990m 2:01.2 197 975 21

really getting my pacing in hand the later half of this week i feel like I'm more connected to the erg and in tune with my body. started slower to get a good rhythm going then negative spit till the rest of the way.

I think i needed to crash last week so that i could learn to pace better.

[lindsayh]

I started the proper Pete Plan today (after doing a couple of steady state sessions already this week) so did the 5*1500m. Isn't it odd that he specifies a 5min rest? During the Beginner Pete Plan the 5*1500m only has a 3min rest. Similarly the 8*500m has a 3min30 rest whereas in the 8*500m I think it has a 2min rest.
Any reason the rest periods are longer in the full Pete Plan?

The rests are longer but the pace is faster. The Plan allows for longer recovery so that each interval is harder (closer to max)

[nhopkins]

BPP 5.5 2x20mins 2r @ 2:06

20:00.0 4,788m 2:05.3 178 911 22
10:00.0 2,366m 2:06.8 172 890 21
10:00.0 2,423m 2:03.8 184 934 23

My pacing is getting more consistent now. finished the week strong

[jans]

BPP 5.2: 4 x 800m/ 2 R

Time Meters Pace Watts Cal S/M HR
12:45.7 3,200m 1:59.6 204 1002 19

3:06.5 800m 1:56.5 221 1060 20 117
3:11.6 800m 1:59.7 204 1000 19 126
3:18.7 800m 2:04.1 183 928 18 125
3:08.9 800m 1:58.0 213 1031 19 180

[Street]

Well I'm finally back on the PP as of today. I've definitely lost a lot of speed so thought for this cycle I'd aim for targets I knew I could do, then next time round I can push.

PP 1.1 8x500m
14:47.2 / 4,000m / 1:50.9 / 28
1:53.3 / 500m / 1:53.3 / 27
1:51.8 / 500m / 1:51.8 / 28
1:51.7 / 500m / 1:51.7 / 28
1:50.7 / 500m / 1:50.7 / 28
1:50.6 / 500m / 1:50.6 / 28
1:50.4 / 500m / 1:50.4 / 28
1:50.0 / 500m / 1:50.0 / 28
1:48.6 / 500m / 1:48.6 / 28

Felt good to be back on it!

[mitchel674]

Basic PP and started week #3 yesterday with a 6000m at 2:14 and 21 spm. I felt pretty good at that pace which is down from my usual 25spm. Sadly, I'm still freakishly slow!

[mdpfirrman]

I started the proper Pete Plan today (after doing a couple of steady state sessions already this week) so did the 5*1500m. Isn't it odd that he specifies a 5min rest? During the Beginner Pete Plan the 5*1500m only has a 3min rest. Similarly the 8*500m has a 3min30 rest whereas in the 8*500m I think it has a 2min rest.
Any reason the rest periods are longer in the full Pete Plan?

The rests are longer but the pace is faster. The Plan allows for longer recovery so that each interval is harder (closer to max)

Yes, this. The BPP is assuming your cardio is crap to begin with, so the limited rest helps you build your cardio endurance during the BPP. Once you start the PP, you're working on maximum speed. You need to be 100% recovered for that for each interval.

[kaforan]

I started this morning with the 8x500.

Time Meters Pace Watts Cal/Hr S/M
14:03.4 4,000m 1:45.4 299 1327 30 159
1:41.8 500m 1:41.8 332 1440 31 157
1:43.9 500m 1:43.9 312 1372 31 159
1:44.1 500m 1:44.1 310 1366 30 160
1:44.9 500m 1:44.9 303 1342 31 163
1:47.2 500m 1:47.2 284 1276 31 159
1:47.7 500m 1:47.7 280 1263 30 159
1:47.6 500m 1:47.6 281 1266 30 160
1:46.4 500m 1:46.4 291 1299 30 161

I have a way to go but have some time. What do you think the key will be to getting under 7 min for 2k by early February? Is erging and following the PP enough or do I need to add some weight training? By the way, I'm 50 yrs old. I was able to get there a few years ago and think with the right training I can do it again. Thanks in advance for your input.

[Street]

Nice times there.. Looks like we're in sync on the PP so your times will be a good bit of motivation for me as I want to get sub 7 too.

I got close at the start of the year by following the PP and lifting three times a week. If I hadn't injured myself I think I'd have done it just sticking to that.

[kaforan]

Street-
What kind of lifting program were you doing? Thx.

[hjs]

I started this morning with the 8x500.

Time Meters Pace Watts Cal/Hr S/M
14:03.4 4,000m 1:45.4 299 1327 30 159
1:41.8 500m 1:41.8 332 1440 31 157
1:43.9 500m 1:43.9 312 1372 31 159
1:44.1 500m 1:44.1 310 1366 30 160
1:44.9 500m 1:44.9 303 1342 31 163
1:47.2 500m 1:47.2 284 1276 31 159
1:47.7 500m 1:47.7 280 1263 30 159
1:47.6 500m 1:47.6 281 1266 30 160
1:46.4 500m 1:46.4 291 1299 30 161

I have a way to go but have some time. What do you think the key will be to getting under 7 min for 2k by early February? Is erging and following the PP enough or do I need to add some weight training? By the way, I'm 50 yrs old. I was able to get there a few years ago and think with the right training I can do it again. Thanks in advance for your input.

If you get session below 1.42 you are there, don,t know how well you are trained now, but relative untrained you can expect solid gains pretty quick. Weights are not needed.

[Street]

Street-
What kind of lifting program were you doing? Thx.

As above, the weights probably weren't needed but I quite enjoy lifting. I was alternating between two workouts. One was squats, bench and row and the other was squats, overhead press and deadlifts. Doing this Mon, Wed and Fri and going climbing on the days in between.

[mdpfirrman]

I started this morning with the 8x500.

Time Meters Pace Watts Cal/Hr S/M
14:03.4 4,000m 1:45.4 299 1327 30 159
1:41.8 500m 1:41.8 332 1440 31 157
1:43.9 500m 1:43.9 312 1372 31 159
1:44.1 500m 1:44.1 310 1366 30 160
1:44.9 500m 1:44.9 303 1342 31 163
1:47.2 500m 1:47.2 284 1276 31 159
1:47.7 500m 1:47.7 280 1263 30 159
1:47.6 500m 1:47.6 281 1266 30 160
1:46.4 500m 1:46.4 291 1299 30 161

I have a way to go but have some time. What do you think the key will be to getting under 7 min for 2k by early February? Is erging and following the PP enough or do I need to add some weight training? By the way, I'm 50 yrs old. I was able to get there a few years ago and think with the right training I can do it again. Thanks in advance for your input.

Based on your times, you're pretty close now. If you hadn't faded on this one (and started out better paced), I could see you being around a 1:44.0 average or lower on this workout. I personally think that the 8 X 500 is roughly your 2K predictor pace plus 1 or 2. I'd put you at around 7:04 to 7:06 now, not that far off.

As for the lifting question, I find that taller folks honestly don't need to lift to achieve a sub 7. Lightweights or those that are heavyweights (like me) but are average in height tend to do better with weights. At age 50, with the rigors of the PP, that's a hard question. If you do weights, don't overdue.

On one of the older PP threads, one of the guys in the 50 - 55 age group had placed in the top 2 or 3 Americans (and in the top 10) at the Crash-Bs. He had tried several times to incorporate dead lifts and heavy squats. Every time he did, his body broke down. He had resorted to just doing more lighter weights, machines, body weight work and things like heavier dumbbells, kettlebells. Glenn, that posts a lot on the threads is right at 7:00 and he lifts heavy barbells and I'm amazed his body doesn't break down. Mine would.

I'm not a sub 7 guy but I like heavy kettlebells/dumbbells a lot. KB Swings, double KB deadlifts, squats, KB rows and military presses. I'll do back rows at the gym with heavier weights (not a true bench row but the plate machine). Also, love Dumbbell Power Snatches (I don't go all the way to the ground when I start). I might add in stair master machines, tons of pushups (and bench press for that), lower box jumps perhaps some days. I keep it lighter (up to a 24 kg KB,which is pretty hard to do a lot of swings with that). If I'm doing double KBs, I might use two 15 kg ones.

I do it 3 times a week on the harder interval days when I'm doing the PP. I separate it from the rowing by at least an hour or so. If it's a harder interval day (like the intermediate ones), I'll do the rowing at lunch and the lifting at night. On the weekends, I'd do the lifting first, wait and hour and then row. It's pretty hard to do lifting on the rowing interval days, but I'd prefer to have my SS days as recovery days. Also, over 50, I find it really helps keeping the SS slower.