Pete Plan Thread

[Cubbiesfan073]

Hey all:

Looking forward to learning from you guys. I have a quick question. how do you guys log intervals in the concept 2 online logbook? I just barely started the beginner Pete plan and I just finished the day 2 workout. So should I log all 6 intervals separately or should I log it all as one workout and then in the notes separate the 6 intevals for future reference.

Greg

[Citroen]

https://www.concept2.com/service/monito ... al-workout
http://www.concept2.com/service/monitor ... al-workout
http://www.concept2.com/service/monitor ... al-workout

Set up the workout as intervals and Ergdata & the logbook will look after it for you.

One workout is logged with up to 30 reps (29 intervals).

[mdpfirrman]

Thanks Dougie, appreciated! Yes, agreed. If you have any specific questions on how to do this or need more info, just ask. ErgData is very useful. I like it a lot. You do need to have an adapter if not a PM5 (which is Bluetooth). If you set up the intervals on the PM plus have ErgData, it's very easy.

Would love you to post your workouts if you're open to it CubbiesFan. The more the merrier. We like to have BPP people on here posting times. Everyone learns something from our (your) wins and mistakes/challenges. Also, if you are comfortable with posting your first name as well and possibly short-term/long-term goals, that's helpful.

[bob.haffner]

Hi @angewes, @Rowlers and @Cubbiesfan073, welcome!!

Post-BPP

2k TT today. I had a plan based off of the video below. Target pace was 1:57 (which I estimate is slightly faster than 1:52.5 pace, or 7:30, at sea level). I was 80-90% confident I could beat that. I was a little worried because my legs are still a bit gassed from BPP 25.5 yesterday.

https://www.youtube.com/watch?v=j5_4upqhYeQ

As the great philosopher of our time said, "Everyone has a plan until they get punched in the mouth.” -- Mike Tyson

My plan blew up immediately. Came out way to hot. The C2 moved about 4-6" too. That being said, I am very pleased how I recovered & finished.
My lungs are on FIRE and legs feel a bit swollen. I will be doing some distance work the rest of this month. Then, I will do 3 weeks of the regular PP at sea level followed by another 2k TT. Based on my novice altitude adjustment (87.1% of power), I believe I would be around 7:15-7:16 which is faster than the 7:30 I was targeting.

Nice job, Ray! I've used that video has a game plan before and I like it. I came out hot too.

@ Bob - nice work on that workout. To drop nearly a second on that is impressive! Still got amazing power on that last one!

Thanks, Mike

Today was W2/D2 of the 5K PP. 750m X 8/1'. One minute rest is enough to basically almost catch your breathe but not really catch it. One rep nearly got the best of me and looked up at it was 1 and I was barely strapped. Did this workout 3 weeks ago at 1:56.2, so I was hoping to improve on that.

Way to go!

[mdpfirrman]

@ Roel - I totally missed your first post! Sorry about that, we'd love to have your input / workouts posted on here! We'd love you to post on here. Having some short/long term goals would be nice too.

@ Ray - I was so focused in on your 2K TT that I didn't congratulate you on finishing the BPP. That alone is very impressive! Not many people can stick to a plan that long.

Today was W2/D4 of the 5K PP. 1650m X 4/4'. The plan says to try to go out and keep the same pace I did last week on the 1500 X 4 (similar to the way the BPP asks you to keep the same pace for longer distances). That pace was a 1:58.2, so that was my target.

1:57.7 / 27
1:57.5 / 27
1:58.6 / 27 (this was a very hard one to get through)
1:59.1 / 27 (most of this one was over 2:00 but managed a strong finish at 1:53/1:52 pace to bring the average back down)

Avg 1:58.2 (hit my goal of keeping pace the same). Was pleased and around the 3rd set didn't think I'd manage to hit target.

Just for a frame of reference (not that I'm any authority on rowing because I'm not but I think it might be helpful to show DF is an individual thing), my DF on this entire row was a 103. My average stroke length was around 1.3m. My stroke "speed" was around 2.15m per second. On the last one, I struggled at times to keep the Stroke Speed at 2.0M per second. My avg "force" in lbs was roughly around 97 lbs. What does all this mean? Not much except I was pretty consistent in stroke length throughout. I also had around a 2/1 recovery over stroke rate throughout, which is good. Since my stroke length was 1.3 and my speed was 2.1m per second, I was completing my stroke in around 2/3 of a second. Since my average SR was 27, I was completing one stroke, on average, around every 2.2 seconds or so (didn't figure exact math and I'm terrible at math). So if I completed my stroke in .66 seconds (stroke speed), I had 1.6 or so recovery for every stroke (the balance of 2.2 - .66). So actually my recovery to stroke ratio was a little over 2/1. It means I could get in better aerobic shape for one. Also, that my stroke speed, not DF, is where my power came from. When my Stroke speed died in the last set, my power died. My legs were done.

This goes back to my point on DF. The sooner your legs are done, the sooner you lose your Drive Speed. Once you lose that, you're power is gone. My old habits would have been to lose my Stroke Rate. At least I was able to keep the SR consistent, albeit with less power/speed.

[RayOfSunshine]

Today was W2/D4 of the 5K PP. 1650m X 4/4'. The plan says to try to go out and keep the same pace I did last week on the 1500 X 4 (similar to the way the BPP asks you to keep the same pace for longer distances). That pace was a 1:58.2, so that was my target.

1:57.7 / 27
1:57.5 / 27
1:58.6 / 27 (this was a very hard one to get through)
1:59.1 / 27 (most of this one was over 2:00 but managed a strong finish at 1:53/1:52 pace to bring the average back down)

Avg 1:58.2 (hit my goal of keeping pace the same). Was pleased and around the 3rd set didn't think I'd manage to hit target.

Just for a frame of reference (not that I'm any authority on rowing because I'm not but I think it might be helpful to show DF is an individual thing), my DF on this entire row was a 103. My average stroke length was around 1.3m. My stroke "speed" was around 2.15m per second. On the last one, I struggled at times to keep the Stroke Speed at 2.0M per second. My avg "force" in lbs was roughly around 97 lbs. What does all this mean? Not much except I was pretty consistent in stroke length throughout. I also had around a 2/1 recovery over stroke rate throughout, which is good. Since my stroke length was 1.3 and my speed was 2.1m per second, I was completing my stroke in around 2/3 of a second. Since my average SR was 27, I was completing a stroke in around every 2.2 seconds or so (didn't figure exact math and I'm terrible at math). So if I completed my stroke in .66 seconds, I had 1.6 or so recovery for every stroke. So actually my recovery to stroke ratio was a little over 2/1. It means I could get in better aerobic shape for one. Also, that my stroke speed, not DF, is where my power came from. When my Stroke speed died in the last set, my power died. My legs were done.

This goes back to my point on DF. The sooner your legs are done, the sooner you lose your Drive Speed. Once you lose that, you're power is gone. My old habits would have been to lose my Stroke Rate. At least I was able to keep the SR consistent, albeit with less power/speed.

Nice work and even better post. I used the erg app the other day and my stroke length was all over the place.

DF - I recently dropped mine down (from 115 to 103) after reading numerous posts. I have strong legs and poor aerobic capacity. I've found that a lower DF works better. I've done just a little playing around with it.

For the 2k TT, I used 110. I have no idea if that helped, hurt, or did nothing.

I'll be working on getting in meters over the next 3 weeks. I'd like to do a HM. In between my longer rows, I'll work on high SPM. I need to be able to hold something higher than 30 for the 2k. September will be PP followed by 2k TT

[m06w41]

Ended week 6 last week. With work and motivation seems like 3x per week is about all I can do with the hikes on sunday getting harder. Rowed 3x last week by ERG ran out of battery during the 3x2000m intervals.

Been in a bit of a funk, made good progress and certainly improving in weight and fitness but just feeling blah. 8m hike with some elevation change and a loaded backpack on Sunday with my better half and it took a couple days to recover. Will start Week 7 tonight...8000m row.

Anyway, this is the 3rd row from Week 6. 8000 meters at roughly the same pace as earlier weeks and noticeably for me my heart rate was below 150 for most of the row. Still trying to find the balance between relaxing on the recovery and going faster. It seems intermittent for me. At 23 spm I'm easily over 150, and things get harder but with 21-22 spm I can recover a bit more and breathing isn't nearly as laboured so the heart rate stays lower.

Row below is Week 6 Row 3 and was done Saturday last week. Will post Week 7 tomorrow.

[bob.haffner]

NIce work, everyone!

Cycle 3, Week 2 of PP

4 x 2k tonight. The target was 1:55. I'll take it. On to Week 3


---------------2018-06-19-----2018-07-12-----2018-08-08-----
2000-----------01:57.9--------01:56.5--------01:55.0--------
2000-----------01:58.0--------01:56.3--------01:55.8--------
2000-----------01:58.2--------01:56.3--------01:55.2--------
2000-----------01:55.2--------01:53.2--------01:53.0--------

AVGs-----------01:57.3--------01:55.6--------01:54.7--------

[Rowlers]

@ Roel - I totally missed your first post! Sorry about that, we'd love to have your input / workouts posted on here! We'd love you to post on here. Having some short/long term goals would be nice too.

It was my first post so it had to be approved which, I guess, squeezed it in between other posts on the previous page. I will try to post after each workout. My goal is to improve my overall fitness level, loose maybe a little bit of weight/reduce fat percentage and improve my times on the erg. I don't know what times I can achieve as I do not have a good feel of where my max would be.

I really like the BPP already as it prevents me from getting bored and proceed with a plan that slowly makes you better. Yesterday, I did the 6 x 500m / 2min rest. I have always liked these kind of intervals as it can really push you. Below my results which were pretty close to my max:

BPP 1.2 - 6 x 500m / 2min rest

[m06w41]

Week 8 Row 1...man, 2 months of consistent work. I was worried I was going to get bored on the longer distances, but it's a matter of focus and thinking only about form and not time nor distance remaining.

[Street]

Post-BPP

Congrats for getting through it and nice 2k too! Massive respect for anyone that works through the whole plan as it's a tough one.

Good to see some new faces cropping up too.

I was planning on starting the PP again this week or doing a 2k while I'm acclimatised to altitude but post holiday blues, aches, 3am alpine starts and long days have ground me down. I need another week off to recover!

I noticed that RowPro was on offer at the moment and fancied a project so I've scrounged some bits and a screen from work to run it on. I've also given the erg a proper service so she's all ready to start again next week.

[mdpfirrman]

Andy - great to see you around, looking forward to you being back on the PP. Yeah, I agree with you on Ray (and many others that have completed the BPP). It's no small task, that's a long plan and it shows a ton of commitment. Also, it helps others learn, which is fantastic too. I'm really looking forward to seeing you and Ray on the full PP soon.

Tracy - nice work! You had some pretty consistent work on that 8K, that's fantastic. You've been really, really consistent. That's what it takes. Nice work!

@ Bob - That 4 X 2K was impressive. You didn't post times but 7:40, 7:43, 7:40 and 7:32?? Those are solid stand alone 2Ks but to do them back to back like that is solid. I've noticed over the few years on the PP that when someone closes in on low 7:40s or high 7:30s on that workout that they are ready to go sub 7 -- obviously you just proved that to hold consistent. To me, that's a telling workout of where someone is right now (roughly 40 seconds or so under that average for a single 2K). If I could get all my times into the high 7:40s on that workout, I'd be pleased.

@ Roel - that 500m workout shows a lot of potential. You could be a 7:30 2K rower in no time (perhaps much lower after getting into cardio shape). Looking forward to seeing your potential. You'll soon fly right by this old guy!

W2/D5 of the 5K PP - 10K SS again, how exciting!!

I'm watching the ErgData numbers just to keep me interested. Today was around a 2:10.7. Nothing exciting. I might have estimated my Stroke Speed to fast yesterday. It might have been more like a 2.1, not a 2.15. Today was around a 1.9 stroke speed the entire row, 23 SPM, DF 103, Stroke Length around 1.3 to 1.35 the entire time. Really boring but necessary. Consistent splits but I did a few powerful strokes early on just to see how hard I had to pull to do a 2.15, and that's like a 1:50 pace for me. I wasn't that fast yesterday but I'm doing the ErgData from memory as I don't believe there's any way to store that (could be wrong). Finished up with 15 minutes on the AirDyne Pro for a CD, really, really easy on that. I like to extend the cardio session beyond the 10K row but not as hard as the row. Plus, I enjoy the bike. The more cardio you can get in, the better built the "engine", so it's just a pleasant way for me to extend some more time with an elevated HR.

[sdr2017]

I always appreciate Mike's comments. I tried changing my drag factor from 120 to 106 for my standard 20 min X 2 SS workout. I found my pace was a bit faster and it felt good. In the past I tried increasing the DF to 135, and found that I slowed down slightly in the same row. I am not sure if it is just a good day/bad day thing, but I will leave the DF at 106 for a while to see how it feels.

I recently set a personal best on the 30 min row, but it was when I was visiting friends and did the row in an air-conditioned gym. I normally row in my garage; the temperature it not bad, but it is certainly not air conditioned. Do other people notice the effect of cooler gym leading to better rowing times? Is there a point when it is too hot to try for a PB?

Pete's plan: yes, I should try a Pete's plan again. I did BPP for about 15 weeks last year until I did some traveling and got sick. Maybe it is time for a regular PP and then a 2K TT.

[hobbit]

I recently set a personal best on the 30 min row, but it was when I was visiting friends and did the row in an air-conditioned gym. I normally row in my garage; the temperature it not bad, but it is certainly not air conditioned. Do other people notice the effect of cooler gym leading to better rowing times? Is there a point when it is too hot to try for a PB?

I've found it much easier to set PBs when I'm outdoors and it's breezy. Even in the air conditioned gym, I've got sweat dripping off me. Outdoors, I'm shirtless, cool and I can admire nature to soften my pain.

[Street]

I recently set a personal best on the 30 min row, but it was when I was visiting friends and did the row in an air-conditioned gym. I normally row in my garage; the temperature it not bad, but it is certainly not air conditioned. Do other people notice the effect of cooler gym leading to better rowing times? Is there a point when it is too hot to try for a PB?

My erg is in the garage too and I struggle during the summer.. Especially this year when it's been in the high 20s in there! I moan about how cold it is in there in the winter, but it soon doesn't bother me once I've started moving.