Pondering the Beginner Pete Plan

[rentagreement]

I was looking at the PP several times and did some of the workouts just out of curiosity. Then again I am surprised about the rather long breaks and rests... 3:30min, 5min seems like ages to me... does this not harm the training effect? Do some if you shorten these rest periods?

[RayOfSunshine]

I was looking at the PP several times and did some of the workouts just out of curiosity. Then again I am surprised about the rather long breaks and rests... 3:30min, 5min seems like ages to me... does this not harm the training effect? Do some if you shorten these rest periods?

This thread is for the Beginner Pete Plan. The breaks aren't as long.

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

[RayOfSunshine]

w1s4: 20min, 2:24.5, 19spm
w1s5: 2x10min 2r, 2:23.1, 20spm

w2s1: 5500m

[RayOfSunshine]

W2S2
8min w/u

[RayOfSunshine]

[RayOfSunshine]

W2S4: 20min, 2:14.1, 23spm
W2S5: 3x8min 2r, 19spm

W3S1: 6k

[RayOfSunshine]

W3S2: 2x2k 4r, suggested 2:12
w/u: 3k

[RayOfSunshine]

W3S3: 6k, 2:13.9

W3S4 [5000m] – Aim for the same pace as you did for your 6000m in the last session, and try to speed up a little then within the last 1000m.

For the last 1k, I tried to keep everything the same and dial in on 25 spm.

[swag72]

I nearly gave up... going into week 7 I'm finding it quite tedious if I'm honest. Today was 8000m and addressing stroke rate for a change. Says to concentrate on getting it below 24... I struggle to get my stroke rate higher than about 21. Am I doing something wrong?

[Dangerscouse]

I struggle to get my stroke rate higher than about 21. Am I doing something wrong?

In what way are you struggling?

[swag72]

I dont seem to physically be able to go very fast. Is that a fitness thing? I'm pretty cardio fit but just not specifically rowing fit.

[Sakly]

I dont seem to physically be able to go very fast. Is that a fitness thing? I'm pretty cardio fit but just not specifically rowing fit.

Not really. I also thought I could never really rate above 35. After last month CTC, which was a 200m I got much more familiar with it and after some more 100s I did the last trainings, I can rate sufficiently up to ~55 (obviously tooth shorter strokes). It only takes practice.

[RayOfSunshine]

I dont seem to physically be able to go very fast. Is that a fitness thing? I'm pretty cardio fit but just not specifically rowing fit.

Not really. I also thought I could never really rate above 35. After last month CTC, which was a 200m I got much more familiar with it and after some more 100s I did the last trainings, I can rate sufficiently up to ~55 (obviously tooth shorter strokes). It only takes practice.

Yes, it took me a bit of practice. It was one of the hardest things for me to do. I'm fast twitch, so I really thought something was wrong.

After I finished the BPP the first time, my goal was to do a 10k under 40'. In Jan 2019, I did 39:55 @ 23spm. In Dec 2019, I did 39:29 @27spm. In between those 2 dates, I did a lot of hour SS rows and longer intervals (1500m / 2k) trying to maintain a higher spm.

Today was W3S5 and, while the spm was up from W1S2, there's still a lot of practice getting back in rowing shape.



Stick with it!

[Dangerscouse]

I dont seem to physically be able to go very fast. Is that a fitness thing? I'm pretty cardio fit but just not specifically rowing fit.

It sounds like it could be a technique issue if you struggle to get over r21. Are you pushing enough, or relying on more of a pull? Can you video yourself when rowing? It can highlight any flaws you've got.

For a seemingly simple exercise it is surprisingly technical and you will leak a lot of power if you don't have the correct sequences; power transfer and breathing.

[RayOfSunshine]

W4S5 - target 2:12.2 or faster (had rest day yesterday, so this felt easy)



also
W4S1: 6500m, 2:14.0
W4S2: 3x1k, blew up on 3rd 1k (did sesh after a run)
W4S3: 6500m, 2:13.2
W4S4: 6k, 2:26.4 (had to listen to the body and take it easy)