Pondering the Beginner Pete Plan

[warnersmith]

Keep up the hard work and consistency! I'm excited to hear how your training continues to go.

[Rowan McSheen]

It's so easy to tell someone that they've got to keep going, but we all know it's totally different when you're the one enduring it ...

It is indeed!

Week 5/2 -- 4 x 800, instrux are to initially match pace of W4 1000s and then aim to beat on the final rep. Target was 2:02.7 so marginally ahead throughout and found a little extra in the final 200m of the fourth rep. But was slower than the 750s in W2.

[dmuskett]

Friday and Saturday were rest days (in good part because I was nowhere near my rower). Have decided to listen to all the sage advice and am going to spend a few weeks off of this plan and using various videos to help with form and technique and try to get that down solid and get my shape out of the absolute gutter, then I shall return here. Good workout this morning to a darkhorse video with pick drills.

[winniewinser]

Great work and very strong finish. Talking yourself out of those thoughts is half the battle!

It's so easy to tell someone that they've got to keep going, but we all know it's totally different when you're the one enduring it. Well done Al

Thx fellas.

I find if I can just resist to HD immediately after the interval....take the rest and then tell myself it's just another xx mins or metres...I will start the next. Don't think I'm TT hardened but showing some resilience at least

[DJ1972]

Hi all,

Just started the Beginner Plan. I survived Week 1.

I wanted to share my data to get advice on what I am doing right or wrong and particularly regarding UT1/UT2 training. I have read conflicting views on this.

WEEK 2 / session 4

Time Meters Pace Watts Cal/Hr S/M
23:18.3 5,000m 2:19.8 128 740 20 138
4:38.1 1,000m 2:19.0 130 748 20 132
4:37.9 2,000m 2:18.9 130 749 20 134
4:37.9 3,000m 2:18.9 130 749 21 142
4:41.2 4,000m 2:20.6 126 733 21 142
4:43.2 5,000m 2:21.6 123 724 21 142

WEEK 1 / session 5

Time Meters Pace Watts Cal/Hr S/M
20:00.0 4,452m 2:14.7 143 792 23 152
10:00.0 2,143m 2:19.9 128 739 21 141
r: 2:00 15m
10:00.0 2,308m 2:09.9 159 848 25 163

[iain]

Hi all,

Just started the Beginner Plan. I survived Week 1.

I wanted to share my data to get advice on what I am doing right or wrong and particularly regarding UT1/UT2 training. I have read conflicting views on this.

WEEK 2 / session 4

Time Meters Pace Watts Cal/Hr S/M
23:18.3 5,000m 2:19.8 128 740 20 138
4:38.1 1,000m 2:19.0 130 748 20 132
4:37.9 2,000m 2:18.9 130 749 20 134
4:37.9 3,000m 2:18.9 130 749 21 142
4:41.2 4,000m 2:20.6 126 733 21 142
4:43.2 5,000m 2:21.6 123 724 21 142

WEEK 1 / session 5

Time Meters Pace Watts Cal/Hr S/M
20:00.0 4,452m 2:14.7 143 792 23 152
10:00.0 2,143m 2:19.9 128 739 21 141
r: 2:00 15m
10:00.0 2,308m 2:09.9 159 848 25 163

Resting HR would be helpful, but I would say your pace was initially fine for the 5000, but you didn't need to slow. If you were breathing hard / didn't fully recover by next day however, then maybe start at the 2:22, better to keep consistent than slow as HR drifts, especially when the SS is this short.

I thought that pacing was easy on the 20 min? In the end a very "grey" 2 x 10', fine if you followed with day off or easier 5.5k, but if you were feeling the rest of week 1, probably should have maintained the pace on the second.

YMHO and as you see answering "it depends" shows this is individual. AQlso depends what makes a good session for you. Some find "plan accomplished" gives them the buzz they need, while others need a challenge, if the latter, I understand the 2 x 10' and, while may not be optimal, important part is that you keep doing it!

[Jimmies]

Session 8.1 - 4x1500/3min rest

Felt good today and I'm enjoying the intervals much more than the longer rows right now.....can seem to keep the energy up once I get to around 2k on the longer ones but I can go hard (for me!) on the intervals

I'm going to the US for a week from Sunday....so really hoping the hotel gym has a rower!!

Time Meters Pace Watts Cal/Hr S/M
25:31.5 6,000m 2:07.6 168 879 24

6:27.7 1,500m 2:09.2 162 858 25
6:27.2 1,500m 2:09.0 163 860 24
6:23.3 1,500m 2:07.7 168 877 24
6:13.3 1,500m 2:04.4 182 925 25

[iain]

Session 8.1 - 4x1500/3min rest

Felt good today and I'm enjoying the intervals much more than the longer rows right now.....can seem to keep the energy up once I get to around 2k on the longer ones but I can go hard (for me!) on the intervals

I'm going to the US for a week from Sunday....so really hoping the hotel gym has a rower!!

Time Meters Pace Watts Cal/Hr S/M
25:31.5 6,000m 2:07.6 168 879 24

6:27.7 1,500m 2:09.2 162 858 25
6:27.2 1,500m 2:09.0 163 860 24
6:23.3 1,500m 2:07.7 168 877 24
6:13.3 1,500m 2:04.4 182 925 25

Nice neg split. Strangely I always find 1k to 2.5k of long slow rows seem tough, I think it is all the settling that my body is doing before settling in for the long haul (which might be 2 hours!). first 15' usually seems to last longer than any later 30'! Remember that the body is switching from passivity to increased heart flow. Also it takes a little while for your heart top catch up while you initially don't clear all the oxygen debt from the anaerobic fibres. Then breathing rhythm has to settle to deeper double breaths per stroke and body has to get used to losing heat rather than conserving it. All takes time before you reach steady state that starts to feel more comfortable.

[AndyH]

Got week 6 going.

6.1 7500m

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
36:34.9	7,500m	2:26.3	112	684	18	147
7:18.0	1,500m	2:26.0	112	687	18	134
7:19.8	3,000m	2:26.6	111	682	18	144
7:19.0	4,500m	2:26.3	112	684	18	150
7:19.0	6,000m	2:26.3	112	684	18	153
7:19.3	7,500m	2:26.4	111	683	18	154

Im trying to vary the rate on the different long pieces. Definitely felt a difference at 18 vs 20 or 22. I spent the morning cleaning up after the storm, so that could have played a part too.

6.2. 3 x 2000m / 4min rest – Back in week 3 you did a 2 x 2000m session. Aim for the same pace, and see if you can manage to maintain it on that 3rd rep.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
28:07.3	6,000m	2:20.6	126	733	24	147
9:22.5	2,000m	2:20.6	126	733	24	141
r: 4:00	361m						
9:22.6	2,000m	2:20.6	126	732	24	150
r: 4:00	380m						
9:22.2	2,000m	2:20.5	126	733	24	152

This is one of my favorite workouts. 2:20.x at a 24 rate just feels "easy".

[AndyH]

Friday and Saturday were rest days (in good part because I was nowhere near my rower). Have decided to listen to all the sage advice and am going to spend a few weeks off of this plan and using various videos to help with form and technique and try to get that down solid and get my shape out of the absolute gutter, then I shall return here. Good workout this morning to a darkhorse video with pick drills.

Maybe check out some of the beginner plans at https://rowalong.com/all-plans-and-collections/.

My understanding is he gives a lot of form/technique suggestions during the workouts.

[AndyH]

BPP W18S4 - 4x1km/3'R target 1:48.3 from W13.

14:22.1 4,000m 1:47.7 280 1262 28
3:35.7 1,000m 1:47.8 279 1260 28
3:35.8 1,000m 1:47.9 279 1258 29
3:35.9 1,000m 1:47.9 278 1257 29
3:34.6 1,000m 1:47.3 283 1275 30

Hurt a bit this one and I had thoughts of stopping after the 2nd let alone the 3rd...dug pretty deep for the fast last.

Great work hanging in. Having only done 3x1000 in week 3, those things hurt!

[winniewinser]

Thx Andy

W19S1 called for 10k and see what you hold re pace so I was really after sub 2:00 but felt ok so pushed it. Regretted that around half way as the ego to hold on to 1:57 was real. A little tickle at the end to sneak under for an SB.

Miles away from historic PB of about 3 years ago but happy with this for an old light heavyweight. Garmin is less happy with me and now requests 36hrs recovery

38:59.0 10,000m 1:56.9 219 1053 23
4:54.2 1,250m 1:57.6 215 1039 23
4:53.3 2,500m 1:57.3 217 1045 23
4:52.6 3,750m 1:57.0 218 1051 22
4:52.5 5,000m 1:57.0 219 1052 23
4:52.6 6,250m 1:57.0 218 1051 23
4:52.0 7,500m 1:56.8 220 1055 24
4:52.6 8,750m 1:57.0 218 1051 23
4:49.1 10,000m 1:55.6 226 1078 24

[DJ1972]

Resting HR would be helpful, but I would say your pace was initially fine for the 5000, but you didn't need to slow. If you were breathing hard / didn't fully recover by next day however, then maybe start at the 2:22, better to keep consistent than slow as HR drifts, especially when the SS is this short.

Resting HR is at 55. Pace was off on that day and I tried to correct it as the exercise went on.

I applied your advice of keeping a stable pace focusing on technique. It went pretty well

Week 2 / session 1 - 5500m

25:18.6 5,500m 2:18.0 133 757 21 135
2:18.5 500m 2:18.5 132 753 22 125
2:17.3 1,000m 2:17.3 135 765 21 128
2:17.7 1,500m 2:17.7 134 761 20 133
2:17.5 2,000m 2:17.5 135 763 21 135
2:18.4 2,500m 2:18.4 132 754 21 136
2:18.3 3,000m 2:18.3 132 755 22 135
2:18.0 3,500m 2:18.0 133 758 22 138
2:18.3 4,000m 2:18.3 132 755 21 140
2:18.4 4,500m 2:18.4 132 754 22 140
2:18.1 5,000m 2:18.1 133 757 22 139
2:18.0 5,500m 2:18.0 133 758 21 143

AQlso depends what makes a good session for you.

My UT1 band is a heart rate of 140 bpm to 151 bpm with a mean of 145 bpm.
My guess is I found a sweet spot where I just edged out of UT2 and managed a steady HR. Trials and errors and adapt accordingly.

while may not be optimal, important part is that you keep doing it!

As we know, the Beginnner Plan is getting harder. If you sort out all the above and your body can follow, then it remains only the mental aspect of 'keep doing it'. Week 1 is 17-18k and Week 24 is 38-39k

[winniewinser]

Hi all,

Just started the Beginner Plan. I survived Week 1.

I wanted to share my data to get advice on what I am doing right or wrong and particularly regarding UT1/UT2 training. I have read conflicting views on this.

WEEK 2 / session 4

Time Meters Pace Watts Cal/Hr S/M
23:18.3 5,000m 2:19.8 128 740 20 138
4:38.1 1,000m 2:19.0 130 748 20 132
4:37.9 2,000m 2:18.9 130 749 20 134
4:37.9 3,000m 2:18.9 130 749 21 142
4:41.2 4,000m 2:20.6 126 733 21 142
4:43.2 5,000m 2:21.6 123 724 21 142

WEEK 1 / session 5

Time Meters Pace Watts Cal/Hr S/M
20:00.0 4,452m 2:14.7 143 792 23 152
10:00.0 2,143m 2:19.9 128 739 21 141
r: 2:00 15m
10:00.0 2,308m 2:09.9 159 848 25 163

Welcome and well done on completing W1.

Based on age, weight, current 2k and max HR you seem to be in and around the right ballpark. With the longer sessions don't worry about pace but more the technique, rhythm etc. Coming off the erg feeling sweaty but not destroyed. For me those efforts are saved for the faster interval sessions where you can push the pace with the benefit of some impending rest to recover.

As the plan progresses the distances does too so that will build in more resistance to fatigue. The intervals become based on what you achieved the previous week so can ramp up quickly if you're really attacking them.

Keep up the work and gains will follow.

[iain]

Week 2 / session 1 - 5500m
25:18.6 5,500m 2:18.0 133 757 21 135

As we know, the Beginnner Plan is getting harder. If you sort out all the above and your body can follow, then it remains only the mental aspect of 'keep doing it'. Week 1 is 17-18k and Week 24 is 38-39k

Lower HR at faster pace, so great result . However HR does fluctuate depending on life factors, temperature etc. so you may find that this pace is not always appropriate, but definitely a good ballpark so long as you recover quickly enough for the next session.