Pondering the Beginner Pete Plan

[Kixram]

Hi,

I've been rowing for about 3 months now, 3 times a week and I'm wondering if now is a good time to start the Pete beginner training (https://thepeteplan.wordpress.com/beginner-training/) as it has your first row being a 5k which is something I've done a few times recently, but I'm not sure how to pace myself.

My first ever row was a 4:27 row at 2:27 and 26s/m, now my bests of rows I've done so far are;
5minutes 1.54.8 22 s/m (1306m)
20x 30s 30r 1.48.8 28s/m (2756m)
2k 1:59.7 20 s/m (total 7:58.8)
5k 2:04.6 19 s/m (total 20:46.2)

Given this, do you think the beginners 24 week plan is something I should follow and if so, should I base my 5k pace on my previous best and try to maintain that? Problem is, the plan has you increasing your distance by 500 each week whilst maintaining that pace, and because I've been rowing for a little while now I feel that would be impossible.

If not, I may continue what I'm doing (above rows, though I was going to change my 5minutes into 30 minutes); I'm not sure whether continuing this or following the plan & them going back to this would yield the better results so I'd appreciate any advice

[jamesg]

2k 1:59.7 20 s/m (total 7:58.8)
5k 2:04.6 19 s/m (total 20:46.2)

These results, and the others, say you're doing very well; especially on just 3 a week.
Some data, size and age, would help.
So rather than what plan, what aim? Do you want to race, wet or dry?

[mitchel674]

You're doing great!

If you can comfortably row 5000m in one sitting, then I would say you are definitely ready for the BPP. Don't push the first few interval sessions too hard. Make sure you are at a pace where you can complete all of the intervals. I found the organization and structure of the BPP very motivating and helpful when I started rowing 2 years ago.

Good luck and post your progress in the Pete Plan thread.

[Kixram]

2k 1:59.7 20 s/m (total 7:58.8)
5k 2:04.6 19 s/m (total 20:46.2)

These results, and the others, say you're doing very well; especially on just 3 a week.
Some data, size and age, would help.
So rather than what plan, what aim? Do you want to race, wet or dry?

Hey, thanks - As for data, I'm 30 years old, male, 6ft4, live an extremely sedentary lifestyle, practically no excercise until this year; not weighed myself but I would guesstimate around 24-25 stone (152-158kg)

As for aim, not sure what you mean by racing wet or dry?

[Kixram]

You're doing great!

If you can comfortably row 5000m in one sitting, then I would say you are definitely ready for the BPP. Don't push the first few interval sessions too hard. Make sure you are at a pace where you can complete all of the intervals. I found the organization and structure of the BPP very motivating and helpful when I started rowing 2 years ago.

Good luck and post your progress in the Pete Plan thread.

Thanks, what pace would you advise I aim for on the 5000m though? That's the main thing I'm unsure about, the possibility to maintain my personal best 5k pace for 6500m by week4 of the plan; so whether my first 5k should be at/better than my pb, or slightly slower and maintain that slightly slower pace for each 500 increase up to and including week 4, and if slightly slower how much slower etc...

[mitchel674]

You're doing great!

If you can comfortably row 5000m in one sitting, then I would say you are definitely ready for the BPP. Don't push the first few interval sessions too hard. Make sure you are at a pace where you can complete all of the intervals. I found the organization and structure of the BPP very motivating and helpful when I started rowing 2 years ago.

Good luck and post your progress in the Pete Plan thread.

Thanks, what pace would you advise I aim for on the 5000m though? That's the main thing I'm unsure about, the possibility to maintain my personal best 5k pace for 6500m by week4 of the plan; so whether my first 5k should be at/better than my pb, or slightly slower and maintain that slightly slower pace for each 500 increase up to and including week 4, and if slightly slower how much slower etc...

One of the great deficiencies of the otherwise wonderful BPP is that Pete spent very little time talking about pacing. You have to understand the reasoning behind each segment of the plan. The increasingly longer rows which he calls "endurance" are what most of us call steady state rows. These are long aerobic rows typically done at 20-22 spm. Fortunately, you have a 2k time to work with at 8 minutes. I would suggest you row at your 2k pace plus 20-25 for these stead state rows. Try to aim for a 2:20 - 2:25 pace at 22spm and see how that feels. You should be working, but still able to carry on a conversation. These rows form your aerobic base and are critical.

My only advice on the intervals is to start out conservatively so you can finish all of the intervals. You will use your pace on those in future weeks to guide you on your pacing targets.

Good luck!

[hjs]

You're doing great!

If you can comfortably row 5000m in one sitting, then I would say you are definitely ready for the BPP. Don't push the first few interval sessions too hard. Make sure you are at a pace where you can complete all of the intervals. I found the organization and structure of the BPP very motivating and helpful when I started rowing 2 years ago.

Good luck and post your progress in the Pete Plan thread.

Thanks, what pace would you advise I aim for on the 5000m though? That's the main thing I'm unsure about, the possibility to maintain my personal best 5k pace for 6500m by week4 of the plan; so whether my first 5k should be at/better than my pb, or slightly slower and maintain that slightly slower pace for each 500 increase up to and including week 4, and if slightly slower how much slower etc...

Use a pace you know you can hold over at least 10k. The main sessions are the interval ones. The longer ones should be far from max.

[winniewinser]

One of the great deficiencies of the otherwise wonderful BPP is that Pete spent very little time talking about pacing. You have to understand the reasoning behind each segment of the plan. The increasingly longer rows which he calls "endurance" are what most of us call steady state rows. These are long aerobic rows typically done at 20-22 spm. Fortunately, you have a 2k time to work with at 8 minutes. I would suggest you row at your 2k pace plus 20-25 for these stead state rows. Try to aim for a 2:20 - 2:25 pace at 22spm and see how that feels. You should be working, but still able to carry on a conversation. These rows form your aerobic base and are critical.

My only advice on the intervals is to start out conservatively so you can finish all of the intervals. You will use your pace on those in future weeks to guide you on your pacing targets.

Good luck!

Yeah, what he said

BPP worked well for me last year... would recommend it.

[Kixram]

Brilliant, that will help a lot, thanks.

[jamesg]

I'm 30 years old, male, 6ft4, live an extremely sedentary lifestyle, practically no excercise until this year; not weighed myself but I would guesstimate around 24-25 stone (152-158kg)

This suggests your first aim will be to lose weight.

An ergometer can help, but it will require you stay on it for quite some time, so will be rowing with a substantial stroke at low ratings (18-20) for an hour a day at least. You may need to keep your heart rate very low, but a doctor will have the last word.

Racing can be done on an ergometer (if it's a Concept2 machine), so ashore and dry; or afloat, if you live near water. However this can take up to a year of long slow work while developing technique and endurance.

[mict450]

I agree with James that your priority should be on losing weight. You will need some diet strategy to limit intake FOR THE REST OF YOUR LIFE. Take your pick....keto, plant-based, Paleo, OMAD, IF, portion-control, etc, etc. When all is said & done, limiting intake is far more effective in losing weight than increasing exercise.

Best to avoid any high intensity work as this would make it difficult to control your apetite. Steady state, low intensity work, minimum of an hour a day, 6 days a week would be best to burn calories without making you ravenously hungry. Progress slowly to stay healthy. Getting injured is not an option. And most important, enjoy the process.

[robbiep]

Kixram, keep doing what you're doing. If you can do 5k this week, then you can do 5.5k next week. Feel free to back off the pace a bit to 2:15-2:20 or so and see how it feels, but I'd think you'll be fine, probably anything around 2:10 or so

I'd also recommend weighing yourself occasionally and keeping a track of weight, and (if needed, you may have already made changes) modifications to diet.
A coach I know puts it like this : You train 3-5 times a week. You eat 20+ times a week. It's more effective to make a change to the thing you do more often.

Apart from that, good luck ! You've made the first steps, you've got a good base (rowing a 2k in under 8 minutes is hard work), so there is a level of aerobic fitness already there.

[hjs]

I agree with James that your priority should be on losing weight. You will need some diet strategy to limit intake FOR THE REST OF YOUR LIFE. Take your pick....keto, plant-based, Paleo, OMAD, IF, portion-control, etc, etc. When all is said & done, limiting intake is far more effective in losing weight than increasing exercise.

Best to avoid any high intensity work as this would make it difficult to control your apetite. Steady state, low intensity work, minimum of an hour a day, 6 days a week would be best to burn calories without making you ravenously hungry. Progress slowly to stay healthy. Getting injured is not an option. And most important, enjoy the process.

100% You health is very much in danger. Training is second here, your times will plummed if you get your health on the rails. A guy 6.4 and 30 years old, pulls sub 7 with a finger in the nose under normal conditions. I am not being rude or anything, but really this talk about your training is nothing in the big picture. Your weight/eating is key.

[gisborne]

I feel like given your 2k time, 2:20 will be too fast for your steady state rows. Sure, you can do it no problem, but your heartrate will be much higher than it should be. I'd say row the longer (10k+) pieces around 2:35-2:40. They will feel easy. They should feel easy.

Unless I'm mistaken, and the BPP is intended to have no UT2/UT3.

[Kixram]

Thanks for the rowing advice guys, I very much appreciate it as it has helped me set the goal in motion. But for those of you trying to give advice on my weight I'd just like to point out that advice on that is not what I asked for, if I wanted that I'd of posted in the Weight Loss section and not here within Training.

Gisborne, I'm not sure what you mean by UT2/UT3? That terminology isn't something I'm familiar with.

I started the plan today, aiming for the 2:15-2:20 pace as suggested above, I ended up doing 2:18.3 at 18 s/m which felt good, was certainly hard to hold back and not go faster, especially towards the end - I'm pretty confident I can maintain this pace by week 4 for the 6500m and I'm very curious to see how the first set of internals goes on Thursday -- which I'm planning to aim for about a 2:00 pace I think, being the 6x500m / 2min rest...