10k Training Program

[jamesg]

The rowing standard is 2k, but ergers can use any standard they like, even a 500 or a 100 or max pull, according to what they want to see. The 2k being an Olympic distance can be quite daunting, it's not something one does on the off chance of seeing something nice.

[Blessy]

I think I have not yet understood what to do that for. Am I supposed to perform a PB attempt on 2k? Or am I supposed to row at cap HR for 2k and take the pace from that for my 10k training?

Im not quite shure what data I should gather here.
Thank you all for answering my questions!

[Citroen]

Try a beginner's training plan.

https://thepeteplan.wordpress.com/beginner-training/

[Dangerscouse]

I think I have not yet understood what to do that for. Am I supposed to perform a PB attempt on 2k? Or am I supposed to row at cap HR for 2k and take the pace from that for my 10k training?

Im not quite shure what data I should gather here.
Thank you all for answering my questions!

Row a 2k at your best effort and use that as a guide pace.

[Blessy]

Try a beginner's training plan.

https://thepeteplan.wordpress.com/beginner-training/

Thank you, that's just perfect!

[Blessy]

Hi everyone, I have two last questions regarding the Pete Program:

1. The program doesn't say anything about heart rate. Should I do the workouts (especially the long distances) at the cap HR calculated with your help?
2. Are rest days to be taken as needed or does anyone have suggestions about where to incorporate rest days (assuming doing the full 5 days workouts/week)

[hjs]

Hi everyone, I have two last questions regarding the Pete Program:

1. The program doesn't say anything about heart rate. Should I do the workouts (especially the long distances) at the cap HR calculated with your help?
2. Are rest days to be taken as needed or does anyone have suggestions about where to incorporate rest days (assuming doing the full 5 days workouts/week)

This plan does nothing with Hf numbers. Its up to you to do so.

You can take restdays as you like, but ofcourse if you do, you don,t follow the plan.

[Blessy]

So the plan is designed as 5 days of training (when optional days are done too) and 2 of rest every week. I had not understood it this way, thanks

[hjs]

So the plan is designed as 5 days of training (when optional days are done too) and 2 of rest every week. I had not understood it this way, thanks

Think you talk about the beginnersplan? The basicplan is 6 days.

Like I said, you can do whatever you want, but if you a plan, any plan, you are not following the plan.
That said, if you start this, be carefull at the beginning, the plan ramps up, if you start to fast you get in trouble. So start out slow, certainly the longer sessions. Also, the intervals are the key session, do those as instructed, those are soon hard. Keep the intensity on the long sessions modest.

[Blessy]

Yes, I was talking about the beginners plan (https://thepeteplan.wordpress.com/beginner-training/) that Citroen recommended. That's 5 days but it doesn't say where those 2 rest days are. So I'll just assume you train for 5 consecutive days and rest the next 2.

Regarding intensity I am still quite unsure. Lets say I would row 1:56 or so pace on the first 5k of this plan. I'd quite likely end up at a 190 HR and pretty exhausted. In the upcoming weeks I am supposed to increase distance while holding the pace. This contradicts what I have learned about 'distance work' so far. So capping the HR seems necessary to me

[MartinSH4321]

Yes, I was talking about the beginners plan (https://thepeteplan.wordpress.com/beginner-training/) that Citroen recommended. That's 5 days but it doesn't say where those 2 rest days are. So I'll just assume you train for 5 consecutive days and rest the next 2.

Regarding intensity I am still quite unsure. Lets say I would row 1:56 or so pace on the first 5k of this plan. I'd quite likely end up at a 190 HR and pretty exhausted. In the upcoming weeks I am supposed to increase distance while holding the pace. This contradicts what I have learned about 'distance work' so far. So capping the HR seems necessary to me

I would recommend you to split the rest days, so 3 days row, rest day, 2 days row, rest day.

Like Henry (HJS) said, don't do the SS work too hard, use a HR cap, maybe 70% of HRR (or even a bit lower at the start). You'll need recovery and full tanks for the hard sessions

[jamesg]

Hi everyone, I have two last questions regarding the Pete Program:

The PP is mainly a progressive/endurance schedule, with increasing distance, and mostly long. So you don't have to go fast, but likely use the same pace (or watts) as last time, maybe even a little slower if HR goes through the roof. There are detailed instructions that might bear a look.

Usual procedure for long stuff is start slow until hot, find your groove and stay there. Maybe finish fast if anyone's watching. You can get early HR warning from increase rate (in bips at say 5 minute intervals). If there are warning signs of this type, drop the power by about 5% in Watts, or rating by 1, before it's too late.

[Blessy]

Thank you so much I think have what I need now. Will start with the program and see how it goes

[Blessy]

Hi everyone,

so I did the first 8 workouts from the plan but am again unsure how to proceed exactly. The plan started with 5k pieces. Without going over my HR cap of 156 I was able to row the 5k distance at 2:10.0 pace. In week two the distance increased to 5.5k but the pace was supposed to stay at the one of the week before so 2:10.0. I was not able to row the distance at 2.10.0 without going over my HR cap. This problem will continue to become worse as distance increases further.

In workout 4 of week 2 it sais:

[20min] – It’s very likely now that 20min is less than it took you to row the 5500m this week, so aim to row this at the same pace as the 5500m rows this week.

This indicates to me that this plan is not aimed towards rowing with a fixed heart rate cap. I could row 5.5k under 20min but not with my HR cap of 156. Any ideas how to handle this?

[hjs]

Hi everyone,

so I did the first 8 workouts from the plan but am again unsure how to proceed exactly. The plan started with 5k pieces. Without going over my HR cap of 156 I was able to row the 5k distance at 2:10.0 pace. In week two the distance increased to 5.5k but the pace was supposed to stay at the one of the week before so 2:10.0. I was not able to row the distance at 2.10.0 without going over my HR cap. This problem will continue to become worse as distance increases further.

In workout 4 of week 2 it sais:

[20min] – It’s very likely now that 20min is less than it took you to row the 5500m this week, so aim to row this at the same pace as the 5500m rows this week.

This indicates to me that this plan is not aimed towards rowing with a fixed heart rate cap. I could row 5.5k under 20min but not with my HR cap of 156. Any ideas how to handle this?

Respect the cap, thats the whole point. You want to get fitter, but give that time.