Pete Plan Thread

[HowardF]

Hi
Did 30 mins yesterday and on every 5 mins 10-12 powerful strokes. Ended with 6696 meters ( 144 watts in average)
Today I had the target to be close to my upper limit of pulse zone 2 ( = 130) for 60 mins. Average heart rate was 127, watts = 124, SPM =17 and totally 12 720 meters.
As a newbe I have never done a 60 mins before. Yes, this was a new experience!
GOT BLISTER IN MY LEFT HAND!!!
So next week, just do some running. Then one week in the mountain for hunting and then we start on week 1 -BPP !

[Polop]

And 3 more weeks done on the Beginner Pete plan.

BPP Week 15:
- 10k: 2:17.3 @24spm
- 5 x 750m / 2min rest: 2:06.9 @26spm
- 3 x 10min / 2min rest: 2:14.8 @25spm

BPP Week 16:
- 10.5k: 2:19.0 @20spm (bad week: felt ill and crazy heat)
- 5 x 1500m / 3min rest: 2:12.9 @26spm
- 30min: 2:17.0@25spm

BPP Week 17:
- 10.5k: 2:17.3 @25spm
- 8 x 500m / 2min rest: 2:06.3 @27spm
- 2 x 15min / 2min rest: 2:14.7 @26spm

Been lazy on this 17th week by not adding any steady state session but still felt a lot better than the previous week.

[Wouter]

BPP
week 12
10km 2:14,9 @21
4x1500m/3min r 2:03,8 @24
3x 10 min/2min r 2:08,7 @24
8km 2:16,0. @20
4x800/2min r 1:59,1 @26
Week 13
10km 2:13,8. @21
4x1000/3min r 1:59,5 @25
2x 15 min/ 2 min r 2:08,0 @22

I do have some doubts about the pace for the longer pieces. BPP does not mention steady state so I try to maintain the pace I did for the 5 km from week 1. That does raise my heart rate well beyond steady state. Also find it hard to row with a higher stroke rate (27 or higher) for the shorter distances. But perhaps that is just my insufficient fitness level.

[kklabunde]

I found the Pete Plan Beginner 24 week page - and put it into a 1- page spreadsheet so I can print it out and cross things off -- https://docs.google.com/spreadsheets/d/ ... sp=sharing

Love this...thank you! Just printed it off as I start week 1.

[mjk]

I feel like I’m kinda jumping into the middle of this pete plan thread, but I have a few questions. I’m not planning on following the pete plan exactly, but more browsing various training plans online for sources of inspiration.

First, in the pete plan document I see shared often, for the distance/endurance work, it says “I recommend a minimum of 22spm,”. Why is that stroke rate recommended? I often naturally fall to a 20spm on my steady state pieces.

Second, the plan includes multiple hard sessions, - speed intervals, endurance intervals, and the “hard distance piece”… That feels like a lot of “quality” work in a given week, do most people do all of those sessions in a week? After college rowing where I did a lot of hard sessions each week, I started recreationally running - and I liked the emphasis on easy volume and the idea of a weekly “long run” and have carried this into erging as I’ve gotten back into it after a running injury

Thanks

[max_ratcliffe]

I feel like I’m kinda jumping into the middle of this pete plan thread, but I have a few questions. I’m not planning on following the pete plan exactly, but more browsing various training plans online for sources of inspiration.

First, in the pete plan document I see shared often, for the distance/endurance work, it says “I recommend a minimum of 22spm,”. Why is that stroke rate recommended? I often naturally fall to a 20spm on my steady state pieces.

Second, the plan includes multiple hard sessions, - speed intervals, endurance intervals, and the “hard distance piece”… That feels like a lot of “quality” work in a given week, do most people do all of those sessions in a week? After college rowing where I did a lot of hard sessions each week, I started recreationally running - and I liked the emphasis on easy volume and the idea of a weekly “long run” and have carried this into erging as I’ve gotten back into it after a running injury

Thanks

The rate of 22 is just that Pete didn't like low rate stuff - I think he said as much somewhere where he mentions the Wolverine Plan and the L4 stuff therein.

The general consensus seems to be that PP is really a peaking programme and can't be run for a long time because of the intensity of the fast sessions. That said, some people are able to do cycle after cycle of the PP, while others intersperse a week of SS between the PP weeks.

[hjs]

I feel like I’m kinda jumping into the middle of this pete plan thread, but I have a few questions. I’m not planning on following the pete plan exactly, but more browsing various training plans online for sources of inspiration.

First, in the pete plan document I see shared often, for the distance/endurance work, it says “I recommend a minimum of 22spm,”. Why is that stroke rate recommended? I often naturally fall to a 20spm on my steady state pieces.

Second, the plan includes multiple hard sessions, - speed intervals, endurance intervals, and the “hard distance piece”… That feels like a lot of “quality” work in a given week, do most people do all of those sessions in a week? After college rowing where I did a lot of hard sessions each week, I started recreationally running - and I liked the emphasis on easy volume and the idea of a weekly “long run” and have carried this into erging as I’ve gotten back into it after a running injury

Thanks

The rate of 22 is just that Pete didn't like low rate stuff - I think he said as much somewhere where he mentions the Wolverine Plan and the L4 stuff therein.

The general consensus seems to be that PP is really a peaking programme and can't be run for a long time because of the intensity of the fast sessions. That said, some people are able to do cycle after cycle of the PP, while others intersperse a week of SS between the PP weeks.

Pete did not do low rate training, but still pulled a 1.46 30min/rate 20 Pb. Showing that its not so much a power session but more endurance.

[max_ratcliffe]

I feel like I’m kinda jumping into the middle of this pete plan thread, but I have a few questions. I’m not planning on following the pete plan exactly, but more browsing various training plans online for sources of inspiration.

First, in the pete plan document I see shared often, for the distance/endurance work, it says “I recommend a minimum of 22spm,”. Why is that stroke rate recommended? I often naturally fall to a 20spm on my steady state pieces.
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Thanks

The rate of 22 is just that Pete didn't like low rate stuff - I think he said as much somewhere where he mentions the Wolverine Plan and the L4 stuff therein.

The general consensus seems to be that PP is really a peaking programme and can't be run for a long time because of the intensity of the fast sessions. That said, some people are able to do cycle after cycle of the PP, while others intersperse a week of SS between the PP weeks.

Pete did not do low rate training, but still pulled a 1.46 30min/rate 20 Pb. Showing that its not so much a power session but more endurance.

This also shows there's no substitute for talent. I doubt I could do five strokes at that SPI.
Perhaps I need to train myself to do 13SPI and then make outlandish claims about pulling 6.16 as a 60yo LWT...

[hjs]

This also shows there's no substitute for talent. I doubt I could do five strokes at that SPI.
Perhaps I need to train myself to do 13SPI and then make outlandish claims about pulling 6.16 as a 60yo LWT...

Pete was/is member of the Mad team, one of the first teams that trained very seriously on the erg. Those guys stimulated each other a lot. Including guys like Nick Flemming and Graham Benton. Pete with his 6.10 2k was by far not one of the fastest members.

[Pdscout]

And 3 more weeks done on the Beginner Pete plan.

BPP Week 15:
- 10k: 2:17.3 @24spm
- 5 x 750m / 2min rest: 2:06.9 @26spm
- 3 x 10min / 2min rest: 2:14.8 @25spm

BPP Week 16:
- 10.5k: 2:19.0 @20spm (bad week: felt ill and crazy heat)
- 5 x 1500m / 3min rest: 2:12.9 @26spm
- 30min: 2:17.0@25spm

BPP Week 17:
- 10.5k: 2:17.3 @25spm
- 8 x 500m / 2min rest: 2:06.3 @27spm
- 2 x 15min / 2min rest: 2:14.7 @26spm

Been lazy on this 17th week by not adding any steady state session but still felt a lot better than the previous week.

Nice !
So after ~3 weeks break I returned but decided to first do some 10 k pieces to get back
week15
10k 2:07.6 ( previous best 2:06.8)
5x750m rest 2min 1:51.2
1:50.3@27
1:49.9@27
1:50.3@27
1:50.9@27
1:54.6 @26
3x10min rest 2min 2:06.0
2:06.7@23
2:06.4@24
2:04.8@24
Week 16
10,5k 2:07.0 @24
5x1,5k rest 4 min 1:59.6
2:01.1@23
2:01.1@24
2:00.9@24
1:58.2@25
1:56.9@25

30min tomorrow

I still like the program but 5 times a week would be to much for me. Anyway my main target is build endurance and train at home if climbing isn't possible.
BR
Pascal

[mjk]

The rate of 22 is just that Pete didn't like low rate stuff - I think he said as much somewhere where he mentions the Wolverine Plan and the L4 stuff therein.

The general consensus seems to be that PP is really a peaking programme and can't be run for a long time because of the intensity of the fast sessions. That said, some people are able to do cycle after cycle of the PP, while others intersperse a week of SS between the PP weeks.

Pete did not do low rate training, but still pulled a 1.46 30min/rate 20 Pb. Showing that its not so much a power session but more endurance.

This also shows there's no substitute for talent. I doubt I could do five strokes at that SPI.
Perhaps I need to train myself to do 13SPI and then make outlandish claims about pulling 6.16 as a 60yo LWT...

Interesting discussion, thanks for the feedback. Especially interesting that the PP is considered a peaking program - I could see how that much hard work could be beneficial for a short period of time - but only after months of base building.

Also interesting to note the comment that mentioned the MAD team - I hadnt heard about them. It was interesting to look them up and learn a little more about them

[faach1]

Will be starting a plan based off of PP, guess I’ll post some insights here??

[faach1]

Yesterday, did the PP sprint pyramid for the first time, 1:51 average, last 250m was an absolute killer, average HR 145

[rascott]

aftre completing the BPP about 2 years ago and having a few go's at the full PP I'm back for another attempt. I'd like to try and stick with it for the rest of the year with a view to getting my 2k time improved. I think my technique and fitness has improved so I've decided to pick up where I left off last time i did the PP (April'19) and just use those averages as my targets for the intervals. .Anyway, here's my first session....



target was 1:54.1 based on the last time i did it (April 2019)

Hoping to stick with it this time!

[rascott]

PP 1.5 - hard distance. Decided to go for a 5K PB - got it by 8 seconds. Onwards and upwards