Pete Plan Thread

[RayOfSunshine]

@ Shadow - what you'll find, with time, is that you just want to keep the hard days hard and the "easier" days easier. I still struggle with that often.

This is really important to remember but a very simple trap to fall into. "If your low stuff is too high, your high stuff will be too low" - Pete Reed. For 'low' it means easy low rated sessions, so leave your ego at the door and embrace going slow to get faster, admittedly it's sometimes harder than an all out TT!!

This has been the hardest thing for me to learn. I've found the only thing that works for me is to due HR capped sessions. I've been through a few different HRMs because none of them seem to work great (I sweat buckets!)... losing connection, etc. However, they work enough that I know a pace around 2:20-2:23 will put my HR at about 133.

[mdpfirrman]

@ Shadow - what you'll find, with time, is that you just want to keep the hard days hard and the "easier" days easier. I still struggle with that often.

This is really important to remember but a very simple trap to fall into. "If your low stuff is too high, your high stuff will be too low" - Pete Reed. For 'low' it means easy low rated sessions, so leave your ego at the door and embrace going slow to get faster, admittedly it's sometimes harder than an all out TT!!

This has been the hardest thing for me to learn. I've found the only thing that works for me is to due HR capped sessions. I've been through a few different HRMs because none of them seem to work great (I sweat buckets!)... losing connection, etc. However, they work enough that I know a pace around 2:20-2:23 will put my HR at about 133.

I see Ray's workouts. He won't brag on himself but he's been doing massive meters and is rapidly closing in on a 7 minute 2K. He just broke over 7500 meters for a 30 minute row this month.

My point is, his slow work (now he's rowing an hour or so) seems VERY slow, but his faster work is rapidly improving as well.

If you can read his abbreviations, check out Lindsay's shorthand on the What Workout have you done today. Lindsay broke the Australian record for 2K for over 65 last year (at around a 6:40 something). Just beastly for a 65 year old. His SS (steady state days) are VERY slow compared to his fast work and his fast work is just incredible. Rod Chin is another. He was pretty amazing to start, but got better (and has been crushing records over 60) by controlling his longer work and monitoring his HR, just like Ray is doing.

[RayOfSunshine]

Well... I did 5min yesterday, 5 min the day before... and, dove right in today. BPP 1.1 = Beginner Pete Plan, week 1, day 1. I typed it out because I didn't know what that meant when I started a year ago on the rower. I was also over 230lbs a year ago.

[shadowpup]

This is really important to remember but a very simple trap to fall into. "If your low stuff is too high, your high stuff will be too low" - Pete Reed. For 'low' it means easy low rated sessions, so leave your ego at the door and embrace going slow to get faster, admittedly it's sometimes harder than an all out TT!!

This has been the hardest thing for me to learn. I've found the only thing that works for me is to due HR capped sessions. I've been through a few different HRMs because none of them seem to work great (I sweat buckets!)... losing connection, etc. However, they work enough that I know a pace around 2:20-2:23 will put my HR at about 133.

I see Ray's workouts. He won't brag on himself but he's been doing massive meters and is rapidly closing in on a 7 minute 2K. He just broke over 7500 meters for a 30 minute row this month.

My point is, his slow work (now he's rowing an hour or so) seems VERY slow, but his faster work is rapidly improving as well.

If you can read his abbreviations, check out Lindsay's shorthand on the What Workout have you done today. Lindsay broke the Australian record for 2K for over 65 last year (at around a 6:40 something). Just beastly for a 65 year old. His SS (steady state days) are VERY slow compared to his fast work and his fast work is just incredible. Rod Chin is another. He was pretty amazing to start, but got better (and has been crushing records over 60) by controlling his longer work and monitoring his HR, just like Ray is doing.

Nice to meet you, Ray, and THANKS to everyone who chimed in.

You've absolutely hit one of my major weaknesses, within a day of meeting me - I'm awed by the perception . It is *so difficult* to be disciplined enough to back off when things start going well - so much more fun in the short term to hit those maximums …. until the day that overuse injury kicks in, or exhaustion causes a fall (literally when climbing).


There are at least three areas I'll need to watch over for overuse with this new combination of activities - forearm/hand/finger tendons, letting my back step in for my core when I get tired, and worsening the imbalance between hamstrings (weak)/quads (stronger). I'm meeting with a climbing coach this week, possibly today, to get his perspective on what "maximum" and "light" really mean, and how to work in breaks.

[RayOfSunshine]

@shadowpup

One type of row that I think you'll do later in the BPP is the SPM restricted row. You may see 30r20 on the forums. That is a 30 minute row with the SPM restricted to 20. If you download the app ErgData, it has a field that counts the strokes.

These rate restricted rows force me to concentrate on form and strong legs. As I mentioned earlier, I did all of the extra sessions. So, for week 1 I did the 3 "core" and 2 "extra" sessions. If you do this, you may want to consider doing some of the extra steady state sessions this way. For example, in week 1, the 4th workout (1st optional) is [20 min]. You could do it as a 20r20. So, that's 400 strokes in 20 minutes.

On that note, I do rate restricted rows strapless sometimes. I did more when I was brand new to train myself not to overextend on the finish.. and, before I had a HRM to keep me from going all out.

[Dangerscouse]

@ Shadow - what you'll find, with time, is that you just want to keep the hard days hard and the "easier" days easier. I still struggle with that often.

This is really important to remember but a very simple trap to fall into. "If your low stuff is too high, your high stuff will be too low" - Pete Reed. For 'low' it means easy low rated sessions, so leave your ego at the door and embrace going slow to get faster, admittedly it's sometimes harder than an all out TT!!

This has been the hardest thing for me to learn. I've found the only thing that works for me is to due HR capped sessions. I've been through a few different HRMs because none of them seem to work great (I sweat buckets!)... losing connection, etc. However, they work enough that I know a pace around 2:20-2:23 will put my HR at about 133.

It really is tough to go slow, and I also only am able to do it when I use a HR monitor. Gauging the correct HR means the pace picks itself.

[shadowpup]

Happy New Year everyone!

Your posts inspired me to go back to the BPP, and rethink my approach. Based on that, I've taken a half step back into Week 1, the intervals step. With some trepidation and after a fight with RowPro over custom intervals, which I "won" by going back to the PM5 monitor for those ..., I finished Week 1 Day 2. It added a certain fun factor to the intervals by balancing my HR (target: green zone/below 80%), experimenting with strokes per minute, and the natural inclination to try to get 500m times down And thanks for the tip - that makes it "BPP 1.2".

Ray, it was fascinating to see pace stay constant with the s/m dropping if I worked harder. It was very good practice and eye opening to see that my splits at 26 spm were about the same as my 20 spm splits (with HR up about 5 bpm). Going to 19 spm led HR to spike to YELLOW, which I'd decided was off limits. Hmm, maybe that's why the SkiErg appeared to raise HR faster than the RowErg.



Today's workout:
Climber rest day

Row Erg BPP 1.2: 5x500/2:00r,r75,22 s/m 2,500m 11:37.9 2:19.5; Note rest only during rests
SkiErg:4,000m: 8x500/2:00r. 22:34.0 2:49.2. Note mobility work during rests

Mobility work:
Rotator Cuff/shoulder. Band and 8lb dumbbells, 2x 15 reps each method.
Theraband rainbow twist. 1x15x RED each direction
Theraband reverse twist parallel. Underhand 1x15x RED each hand
Theraband reverse twist parallel. Overhand 1x15x RED each hand
Crunch on roman chair. 2x 15
Hammer curls. 2x 10 times, 8lb dumbbell.

Up tomorrow:
Boulder indoor climbing session
Foam roll
Rowing rest day
SkiErg rest day

[shadowpup]

Well... I did 5min yesterday, 5 min the day before... and, dove right in today. BPP 1.1 = Beginner Pete Plan, week 1, day 1. I typed it out because I didn't know what that meant when I started a year ago on the rower. I was also over 230lbs a year ago.

Nice work, Ray. You have come so far in the last year - it's so good to see examples like this.

[RayOfSunshine]

Ski BPP1.2 6x500 2r

2:05.7--3,000m--2:00.9--43--165

1:55.2--500m--1:55.2--43--149
1:56.8--500m--1:56.8--47--162
2:02.3--500m--2:02.3--43--167
2:04.6--500m--2:04.6--41--167
2:03.8--500m--2:03.8--41--170
2:02.9--500m--2:02.9--43--172

[mdpfirrman]

Ski BPP1.2 6x500 2r

2:05.7--3,000m--2:00.9--43--165

1:55.2--500m--1:55.2--43--149
1:56.8--500m--1:56.8--47--162
2:02.3--500m--2:02.3--43--167
2:04.6--500m--2:04.6--41--167
2:03.8--500m--2:03.8--41--170
2:02.9--500m--2:02.9--43--172

That's a great idea Ray. Doing the BPP for the SkiErg. Not like you're not doing any meters on the rower!

[RayOfSunshine]

That's a great idea Ray. Doing the BPP for the SkiErg. Not like you're not doing any meters on the rower!

It all started with the BPP plan on the rower a year ago. Thanks to people like you, Stu, and RowerGal, I was able to stay motivated early on.

[hobbit]

PP C1W2D1 Pyramid interval session at 2k PB pace. I decided that 2:00 was my 2k pace, as I did my best 2k (8:16) "by accident".

All cold start. Started off much too fast and paid for it during the 2nd 750m, but managed to recover and finish with my head held high . Great fun.

Pace spm
250m 1:48.4 38
500m 1:58.6 30
750m 1:59.3 31
1,000m 2:00.0 33
750m 2:01.0 31
500m 1:58.4 33
250m 1:54.4 35

[KeithT]

PP C1W2D1 Pyramid interval session at 2k PB pace. I decided that 2:00 was my 2k pace, as I did my best 2k (8:16) "by accident".

All cold start. Started off much too fast and paid for it during the 2nd 750m, but managed to recover and finish with my head held high . Great fun.

Pace spm
250m 1:48.4 38
500m 1:58.6 30
750m 1:59.3 31
1,000m 2:00.0 33
750m 2:01.0 31
500m 1:58.4 33
250m 1:54.4 35

I posted in the "what training have you done today" that I just did this one for the first time - it was hard but I liked it. The 1K and 2nd 750 were pretty brutal - you seemed to finish with an overall average well below your 2K where I was just like 1 second below.

[hjs]

PP C1W2D1 Pyramid interval session at 2k PB pace. I decided that 2:00 was my 2k pace, as I did my best 2k (8:16) "by accident".

All cold start. Started off much too fast and paid for it during the 2nd 750m, but managed to recover and finish with my head held high . Great fun.

Pace spm
250m 1:48.4 38
500m 1:58.6 30
750m 1:59.3 31
1,000m 2:00.0 33
750m 2:01.0 31
500m 1:58.4 33
250m 1:54.4 35

I posted in the "what training have you done today" that I just did this one for the first time - it was hard but I liked it. The 1K and 2nd 750 were pretty brutal - you seemed to finish with an overall average well below your 2K where I was just like 1 second below.

Thats a lot about pacing, some people start out around 2k pace, those reps are pretty pointless, with those rests. This session comes from the wolverine plan, and pacing is hard from the start. A bit like the one above. The middle reps ofcourse are the most tough, but the others should also count.

[mdpfirrman]

PP C1W2D1 Pyramid interval session at 2k PB pace. I decided that 2:00 was my 2k pace, as I did my best 2k (8:16) "by accident".

All cold start. Started off much too fast and paid for it during the 2nd 750m, but managed to recover and finish with my head held high . Great fun.

Pace spm
250m 1:48.4 38
500m 1:58.6 30
750m 1:59.3 31
1,000m 2:00.0 33
750m 2:01.0 31
500m 1:58.4 33
250m 1:54.4 35

Congrats on finishing. You realized your mistake. That's common to be tempted to go out fast and underestimate how hard the bottom half of that workout is, especially the 1000 and the 750 on the backside, like Keith mentioned. Just brutal. More so if you go flying out the gate like you did. The more you do that one, the more you realize it's about staying flat on the front end of it. Great work finishing!