Pete Plan Thread

[DoctorOfRowing]

Hi gents,

I got my Concept2 now. I'm new to the PM5 and want to do the Pete Plan. I don't know how to setup the PM5 for 6 x 500m with 2min rest. Is there an option that the PM5 shows me when I need to rest with countdown?

[Citroen]

Hi gents,

I got my Concept2 now. I'm new to the PM5 and want to do the Pete Plan. I don't know how to setup the PM5 for 6 x 500m with 2min rest. Is there an option that the PM5 shows me when I need to rest with countdown?

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

[oliverpt]

Hey guys,

Currently in week 2 of my first time doing the Pete plan (I completed the first week of the three week cycle in the beginning of June, but was at a wrestling training camp for the second week of the plan, so I just restarted the three week cycle on week 1 last week. I wanted to share some of the more interval based workouts that I did (the rest of the days besides the rest day on Sunday were spent doing SS between 12-21k per day).
W1D1
8 x 500 3:30R (avg 1:38)
1:39.5
1:38
1:37.8
1:37.4
1:38
1:37.6
1:37.9
1:38.3
W1D3
5 x 1500 (avg 1:47.4)
1:47.7
1:47.6
1:47.6
1:47.5
1:46.7
W2D1 (today)
250 1:39.4/500
500 1:39.2/500
750 1:39.3/500
1000 1:39.4/500
750 1:39.4/500
500 1:37.6/500
250 1:29.2/500

Given the times on these workouts I'm thinking that a sub 6:40 2k could be in the cards as well as a sub 18 min 5k, which would beat both my bests (6:49 and 18:15). I picked up rowing at the start of lockdown (beginning of March) as a means of staying in shape for wrestling, but in the process I've been loving the rowing machine as well as reading all of the posts on this thread. Thanks!

[Tony Cook]

Given the times on these workouts I'm thinking that a sub 6:40 2k could be in the cards as well as a sub 18 min 5k, which would beat both my bests (6:49 and 18:15). I picked up rowing at the start of lockdown (beginning of March) as a means of staying in shape for wrestling, but in the process I've been loving the rowing machine as well as reading all of the posts on this thread. Thanks!

Good stuff Oliver.
I too started taking this seriously due to lockdown. Funny how we see our potentials differently. You can do a sub 6:50 2k with a hope to go sub 18 mins for a 5k. I’ve just done a sub 18’ 5k and am wondering if I can go sub 7’ for the 2k.
I am also on cycle 2 of the PP. Average pace on the pyramid this week is a good 2 secs slower than yours. I reckon you can smash 18’. It’s not pleasant mind you, but by your times you could hold 1:48 pace for that time.
Now, could I hold under 1:45 for 7’? Others on here say I could, but it’s in your head as much as your body.

[Dangerscouse]

Others on here say I could, but it’s in your head as much as your body.

Very true, you have got to believe it otherwise when it starts to bite your inner chimp will destroy your desire to suffer and endure.

So start believing

[oliverpt]

Good stuff Oliver.
I too started taking this seriously due to lockdown. Funny how we see our potentials differently. You can do a sub 6:50 2k with a hope to go sub 18 mins for a 5k. I’ve just done a sub 18’ 5k and am wondering if I can go sub 7’ for the 2k.
I am also on cycle 2 of the PP. Average pace on the pyramid this week is a good 2 secs slower than yours. I reckon you can smash 18’. It’s not pleasant mind you, but by your times you could hold 1:48 pace for that time.
Now, could I hold under 1:45 for 7’? Others on here say I could, but it’s in your head as much as your body.

Yes it's absolutely as much in your head as it is in your body. Although I haven't been rowing for very long, hearing that you can do a sub 18' 5k definitely makes a 7' 2k seem very doable. Hopefully that PB comes soon! I think that the 18' 5k is doable for me, I just need to do the time trial properly, as the last time I did a 5k time trial (18:15), I had done a bodyweight workout that morning and no taper the day before.

[Pdscout]

Pdscout writes:

I don't understand why rest time at Xx500m is just 2min for Bpp. Will increas it for the first 8x500 session to 3 min 30 sec

Difference between working @ 50% recovery and 90%, first and most obviously, in terms of approach to pre-workout heart and respiratory rates. Second, the Why of less rest for your first rodeo is that beginners need to condition to workIng in the presence of blood lactate concentrations (acidosis) that are debilitating mentally as well as physically.

Beginner Pete is deep end of the pool theory meets boot camp. Short rest is the super stressor that reveals most vividly the necessity of acquiring mental endurance and jiffy-cleaned blood. Big Boy Pete assumes that one has some experience tolerating and clearing lactate and rewards with the opportunity to polish technique in interval format.

Sidebar: Nik Fleming, the great British IR champion (google him) posted in PP thread circa 2015 that 3:30 was way too much rest for a little chore like 8x500m. The ‘Bird’ took his pain strait up.

Thank you for this explanation sounds reasonable.
So I will stick to the 2min rest for now.

[JamesP]

It’s a bit hot and sweaty in the UK (or at least my bit of it) this week, so after a SS 11k on Monday, I’ve only started cycle 2 of PP today

8x500m. [Cycle1]
1st - 1:43.6. [1:44.1]
2nd - 1:43.2. [1:43.8]
3rd - 1:43.7. [1:44.3]
4th - 1:43.6. [1:45.0]
5th - 1:43.6. [1:47.8]
6th - 1:43.7. [1:45.7]
7th - 1:44.1. [1:46.5]
8th - 1:43.9. [1:46.5]

Ave - 1:43.7. [1:45.4]

Melting by the end

[Mrspratpow]

Hi All,

Newbie here, so please don't flame, on the Pete plan is the first week to be done all in one day for the week, or is it to be done in any order just in a week, only just got my PM5 after bothshouldres injured.

[Citroen]

Hi All,

Newbie here, so please don't flame, on the Pete plan is the first week to be done all in one day for the week, or is it to be done in any order just in a week, only just got my PM5 after bothshouldres injured.

If you're a newbie then the Pete Plan is not for you. It's a plan to get you ready for a full-on 2K race. You probably want the Pete Plan Beginners. https://thepeteplan.wordpress.com/beginner-training/

[Mrspratpow]

Sorry that was the one I was referring to, so do I complete 6 x 500m in one day or just one week?

[hjs]

Sorry that was the one I was referring to, so do I complete 6 x 500m in one day or just one week?

Thats one day. Three sessions per week. Every week a bit more.

[lindsayh]

Sorry that was the one I was referring to, so do I complete 6 x 500m in one day or just one week?

that is the session for the day so do a warm up say 2k steady then set up the monitor for the 500m/2'R (intervals -> distance) and do it 6 times. The elapsed time and the pace will appear in the memory and then you use that as a starting point for the next time you do it. Best to do say 2k steady as a warm down as well just to get some meters in. Then the next day is a different session = probably a longer steady as prescribed. You can do 3 or 4 or 5 sessions a week as you can manage.

[Mrspratpow]

Thank you - sorry not clear for me

[JamesP]

Cycle 2, 5x1500m

1st - 1:52.4 [cycle 1 - 1:55.8]
2nd. - 1:51.7. [1:54.8]
3rd - 1:51.7 [1:55.0]
4th - 1:51.5 [1:54.6]
5th - 1:51.7 [1:53.8]

Average. - 1:51.8. [1:54.8]