Pondering the Beginner Pete Plan

[Rowan McSheen]

... I did read somewhere though that you need to settle in for 15-20 mins sometimes before you hit your true SS (if going for 60-90 mins). Notice I tend to hit my HR cap around that time and then my times drift, sometimes up to 4-5 seconds by the end, with HR stable, how much and how long varies though. Opted to keep HR stable and let times drift rather than vice versa.

Similar here. The average pace for the steady rows is gradually inexorably slowing as I ease off after a while due to hr drift. On the other hand, I find that these are very manageable now that I've got my hr bands correct. Previously they were calculated on the running max hr and were higher, causing fatigue and aches and pains.

Week 4/3 and 4/4 workouts done, ie 6500m and 6000m at the same steady pace (UT1 for me). All good so far. Onwards and upwards.

[Tsnor]

The average pace for the steady rows is gradually inexorably slowing as I ease off after a while due to hr drift.

If you are seeing HR drift then you are some combination of
* dehydrated
* overheated (get a fan to fix this. A big one.)
* still trying to use too strong a pace for UT2
* adding additional duration before you're ready (if you just went up in length you'll know it)
* fighting off some sickness or something like that (if you always have drift this isn't it)

It takes several tries to find a pace slow enough you can hold it for the entire piece at constant pace and constant hr. But you can find it, and it does work, and HR does stay flat at pace throughout piece.

Suggest if it's not heat and fluids you back off your UT2 heart rate by 5 beats and see if that kills the drift. Repeat until you find a good max HR. Then stick with that HR. Over time (months) your watts will go up and your split will go down at that HR. Don't increase the HR.

Aside: glad you backed off as your HR rose. Right thing to do. Better is to avoid the rise, the rise is a sign of the stress you are trying to avoid on a steady state.

[mitchel674]

Spent last week without a rower waterskiing daily. A bit of a tweak in my back from all that fun. When I tried to get back on the rowerg yesterday for my easy 9500m for this week of the BPP, my back screamed no after only 500m.

I will likely need to take this week off and try again next week. Hopefully I can pick up where I left off.

[Dalos]

At least it was for something fun! I'm (as is the whole house) down with a second cold, worse than the first, in 3 weeks so nothing this week.

[thaloun]

Checking in after finishing the prescribed week 4 workouts. Was able to follow through with a plan to do it consistently M-F and rest on the weekend.

For the steady state sessions sticking with 2:27 split target has been working out well. I'm early enough in my fitness progression that I can see visible reductions in heartrate and perceived effort with each repeated workout which is kind of crazy actually. The upshot is I can do 2:27 indefinitely it feels with my heartrate maxing about 150, which I think is pretty good as a goal for an SS target I think? Going by an estimated max and resting heartrate I think the target is supposed to be in the 130s which seems like almost no effort at all. Or rather, I'm so unfit yet that I shoot past 130 without accomplishing much which seems counterproductive.

The week's interval session of 3x1k at 2:08 felt pretty good and pretty tough. Not sure I could have done a fourth interval.

Anyways, onwards and upwards.

[Rowan McSheen]

After a week away, back in the saddle this morning.

Healing vibes to Mitch and Dalos (it is just a cold I hope, not that other thing still going around).

Just did a UT2 session of 2 x 6000m to get back into the swing of things before resuming The Plan. I'm still feeling my way to the optimal pace to hold to avoid hr drift, or at least stave it off a little. I started out at the average pace of the previous session but it's a hot day so I ended up slower. No matter, still a good workout if rather a sweaty one.

[Rowan McSheen]

And 2 x 2500m 2 min rest done this morning, which completes week 4. Done on target (1 sec/500 quicker than steady rows) but without hrm. Getting hot here in the UK with a warning of 40 degrees in the next day or so. I might wait for that to pass before commencing week 5, depends on how it pans out here.

[mitchel674]

Back at it today for week #10. Reduced the damper setting a bit to protect my back and just aimed to keep my HR in the proper zone. A bit slow at 2:25 and r22 after two weeks off the erg. This is my longest time without rowing in the past 4 years!

Felt good to be back on today.

[Dangerscouse]

Back at it today for week #10. Reduced the damper setting a bit to protect my back and just aimed to keep my HR in the proper zone. A bit slow at 2:25 and r22 after two weeks off the erg. This is my longest time without rowing in the past 4 years!

Felt good to be back on today.

Good to see you back on it

[Rowan McSheen]

First couple of workouts for week 5 done. The 7000 steady row went well enough at 2:18, the pace is gradually slowing to keep me within the hr band as the distance ramps up. I figure it'll be 2:20 or 2:21 by the time I get to the 10000 stage. But it feels about right for UT1. The 4 x 800 session went according to plan and pace target was met but it was hard work (supposed to be, I know!) and I doubt I could've managed another. Especially with the relatively short rest of 2 mins. But all is good so onwards and upwards.

[thaloun]

Week five in the bag and the workouts all felt fantastic this week. I've been doing the endurance sessions at 2:27 as mentioned and on the second one I didn't break 150bpm the whole time. I know there are a bunch of factors that affect heartrate but I choose to believe it's higher aerobic capacity . Before that day all usually crept up to around 156 by the last split. The VO2max estimate on my watch is finally starting to budge upwards as well.

Intervals were pretty tough. Next week I'm going to really concentrate on a high stroke rate since they're 500m.

2x10M @ 2:15/23spm felt good as well. I even got a camera person to record for form. Unfortunately it was right at the start of an interval before I was dialed in or fatigued so I was very self conscious about the form and not totally natural. Rowerup says 77% or something with an ai tip to compress more at the catch. I find when I do that I end up going way too fast. Also my gut is in the way a bit lol. Maybe I should just, consciously not use my arms so much and get more explosion early. One thing I see in other videos that I don't feel that I do is twist the wrists at the end to get that last inch. Maybe there's a way to do that comfortably. I guess I'll take it to reddit on Tuesday.

https://youtu.be/0tsXxpJLnLI

[Dangerscouse]

One thing I see in other videos that I don't feel that I do is twist the wrists at the end to get that last inch.

I don't do that, and personally I'm not sure that it's a good idea for strain on your wrists, especially given that, I'd guess you're gaining only a few metres.

It just looks like an unnatural movement for the wrists imo.

[hjs]

Week five in the bag and the workouts all felt fantastic this week. I've been doing the endurance sessions at 2:27 as mentioned and on the second one I didn't break 150bpm the whole time. I know there are a bunch of factors that affect heartrate but I choose to believe it's higher aerobic capacity . Before that day all usually crept up to around 156 by the last split. The VO2max estimate on my watch is finally starting to budge upwards as well.

Intervals were pretty tough. Next week I'm going to really concentrate on a high stroke rate since they're 500m.

2x10M @ 2:15/23spm felt good as well. I even got a camera person to record for form. Unfortunately it was right at the start of an interval before I was dialed in or fatigued so I was very self conscious about the form and not totally natural. Rowerup says 77% or something with an ai tip to compress more at the catch. I find when I do that I end up going way too fast. Also my gut is in the way a bit lol. Maybe I should just, consciously not use my arms so much and get more explosion early. One thing I see in other videos that I don't feel that I do is twist the wrists at the end to get that last inch. Maybe there's a way to do that comfortably. I guess I'll take it to reddit on Tuesday.

https://youtu.be/0tsXxpJLnLI

Tim, short remark, try to sit up more. Its now slouched. So do not sit on your lower bum, but try to sit on your sitbones. That way you have the most room to move and get your hips the best involved.

[Rowan McSheen]

Second 7000m of week 5 done. Paced it better than previously, just had to ease off a little in the final 500m to stay below UT1 cap, overall pace 2:18 vs 2:18.7.

[thaloun]

Tim, short remark, try to sit up more. Its now slouched. So do not sit on your lower bum, but try to sit on your sitbones. That way you have the most room to move and get your hips the best involved.

I see what you're saying in the video. One more thing to think about while pulling, heh. Pretend I'm sitting on a piano bench.

About to go on vacation with no access to any exercise equipment. Gonna walk for that steady state I guess. Decided as it's my last workout for a bit to push on the 3x2k/4'r workout for week 6 and went 2:14.2/2:10.5/2:10.0. That last interval felt pretty rough but managed to hold it together through the finish.

See y'all later!