Pondering the Beginner Pete Plan

[dmuskett]

Four nights at a B&B with the lady for a wine weekend. Decadent breakfast and way too much wine and at least one six course meal. Incredibly relaxing weekend but then I stepped on the scale when I returned home this morning and

Leave Wednesday afternoon for a four day work conference, so hopped on the rower before heading to the office as it's the only chance at getting 3 rows in this week.

4.3 6500m – As day one of this week.

Time Meters Pace Watts Cal/Hr S/M HR
30:20.1 6,500m 2:20.0 128 738 18 158
6:04.7 1,300m 2:20.2 127 736 19 148
6:07.0 2,600m 2:21.1 124 728 18 156
6:06.0 3,900m 2:20.7 125 731 18 159
6:04.6 5,200m 2:20.2 127 736 18 164
5:57.9 6,500m 2:17.6 134 761 19 167

Pretty sure I could smell wine coming out my pores by the end.

[AndyH]

12.1 10000m – For the first time in the training plan you aren’t increasing the distance on these sessions any more, what a relief! You’ll be sticking to this distance for another 3 weeks too. Each time aim to improve on the average pace slightly, even if only by a tenth of a second.

Found a little bit of pace again. Combination of form and fitness, recovering from whatever cold I was fighting off. Crazy difference in pace at a very similar heart rate from last week, picking up :04 per 500.

Looking at the splits, seems I need to go out a bit slower....

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Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
47:41.2	10,000m	2:23.0	120	711	19	146
9:28.5	2,000m	2:22.1	122	719	20	140
9:27.0	4,000m	2:21.7	123	722	20	146
9:33.3	6,000m	2:23.3	119	709	20	148
9:37.7	8,000m	2:24.4	116	699	19	148
9:34.8	10,000m	2:23.7	118	705	19	151

vs 11.1

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Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
49:02.3	10,000m	2:27.1	110	678	19	147
9:46.2	2,000m	2:26.5	111	682	19	144
9:40.0	4,000m	2:25.0	115	695	20	147
9:47.5	6,000m	2:26.8	110	680	20	149
9:57.3	8,000m	2:29.3	105	661	19	146
9:51.3	10,000m	2:27.8	108	672	20	150

[PleaseLockIn]

That's a pretty decent improvement dmunkett—a 6500m in 30:20 at r18 despite gaining a lot of weight and drinking too much wine! 1 1/2 months ago you had 26:51 5k at r21 and started the BPP then. While your split may "only" be 2:41, I saw you probably had a lot in the tank left - your fitness then might've been only a little less than me, despite having a sedentary lifestyle and only being a little taller than me.

For context, I started at 23:02.x at r26 (not full effort), 5k before BPP. I had something in the tank but not a whole lot.

2:2

Intervals - 3:13.x r24, 3:14.2 r25, 3:16 r25, 3:14.x r25, avg. 3:14.x at r25.

At least I am keeping pace with the plan even though my times are mediocre. Somehow I managed this without a recovery day so I have the confidence to train on consecutive days. At least my aerobic capacity is better - my resting heart rate (While sitting) is in the high 40s.

[AndyH]

12.2 4 x 1500m / 3min rest – If you did this as the optional session last week, go for the same pacing plan again. If you’ve not done it since week 8, see the description for how to pace it last week.

Target pace 2:09.9

Doing that after lunch was a bad idea

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Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
25:35.8	6,000m	2:07.9	167	874	26	173
6:26.1	1,500m	2:08.7	164	865	26	168
r: 3:00	217m						
6:26.5	1,500m	2:08.8	164	863	26	172
r: 3:02	132m						
6:26.1	1,500m	2:08.7	164	865	26	175
r: 3:01	115m						
6:17.1	1,500m	2:05.7	176	906	28	177
r464m		

[Nomark]

So after rowing at home for a week after doing no real fitness work for about 20 years I decided to try the BPP. I'm somehow not quite as unfit as I should be for someone who walks to the car and sits at a desk all day although they occasionally let me out to wander the yard. Ran a 5k last year in under 30mins. But other wise just been running after kids for the last decade. I always thought I was about 185lbs, so was a little shocked last week to find I was a shade over 200. Not terrible as a 42 year old male at 6'2, but definitely something I'd like to improve.

Anyway on with the first week of Pete's.

Pre-week - when I didn't know what I was doing I had the vague aspiration to do an 8minute 2k. In my wisdom I decided the best way to do this was to start with 1ks and build from there. So I did 3 on consecutive days at 4.16, 4.12 and 3.59. Then started reading about how to do this properly after my wife complained I was going to give myself a heart attack and discovered the BPP. It sounded appealing so I started on Monday after a couple of more relaxing longer rows - 3k in 15.56 and a 20 minute 4,009m.

Still never done as far as 5k but that's what was called for on Day 1, albeit concentrating on technique, relaxation, and efficiency. Having read this thread and a couple of other places I decided to aim for a 2.25 and it was surprisingly tolerable, although not strictly a steady state as I'm sure my HR was too high. 5k @ 2:24.5 (24:05.5 total). Splits were a little bit mixed between 2:23.3 and 2:25.3, but I tried and happy at the end. SR was a little high at 24 but I struggled to keep it down.

Tuesday was interval training (500x6, 2 mins rest). Based on my 1k time I decided to try for a 2m split. It was a fraction too fast, but I almost made it. I also got in a bad habit of flying and dieing - setting off in the 1.40s and then losing it by the end. At the time I rationalised it because it should make the second minute easier, but I knew I was lying to myself.
Anyway, splits of:
2:02.2
2:01.7
2:00.0
2:00.2
2:01.0
And 2:01.5

I know the last is supposed to be a little quicker, but I couldn't manage it, so that gives a target average time of 2:01.0 for next time.

On to today, a bit busy so I didn't have enough time for the second 5k, so skipped to the Day 4 20 minuter which I could just squeeze in at lunch. I took the instructions literally - "aim to row this session at a slower pace, concentrating on making each stroke more efficient than the last" - and aimed for a 2:30 split while trying to concentrate on a more powerful and efficient stroke which was no trouble. Happy to say I stuck to my pace target (with 4,009m rowed). Very happy with my SR of 20 which gave me time to concentrate on efficiency, power and breathing. Found an old Fitbit this morning which says my resting HR is 66bpm and I did the 20 mins at about 120-150 once I got going. Probably not the most accurate but gives a good ballpark.

It's quite addictive, this rowing lark, isn't it? It's also improved my diet, just because after a session I don't want to eat crap and undo the hard work whereas previously I ate too much junk and chocolate.

I'm aiming for all 5 workouts when I have the time, but won't beat myself up if it's just the core 3 sometimes. 5k tomorrow, will see whether I need to slow it down closer to 2:30 or if my ego makes me stick to Mondays pace. It felt fine, just not sure if the HR was in the right zone...

[Nomark]

12.2 4 x 1500m / 3min rest – If you did this as the optional session last week, go for the same pacing plan again. If you’ve not done it since week 8, see the description for how to pace it last week.

Target pace 2:09.9

Doing that after lunch was a bad idea

Maybe in how you felt, but not in performance. A 2 second gain is huge. Congratulations

[AndyH]

12.2 4 x 1500m / 3min rest – If you did this as the optional session last week, go for the same pacing plan again. If you’ve not done it since week 8, see the description for how to pace it last week.

Target pace 2:09.9

Doing that after lunch was a bad idea

Maybe in how you felt, but not in performance. A 2 second gain is huge. Congratulations

Thanks - that hurt a bit!

Thankfully a much easier session today:

12.3 3 x 10min / 2min rest – On all interval sessions, aim to either go at the same pace during all intervals, or gradually increase the pace through the reps. Try never to go at such a pace that makes you slow down by the end of the session. Do the first two reps at the same pace as your 10k this week, and see if you can go a little faster on the final one.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
30:00.0	6,305m	2:22.7	120	714	22	145
10:00.0	2,100m	2:22.8	120	713	22	139
r: 2:01	114m						
10:00.0	2,098m	2:22.9	120	711	22	147
r: 2:01	206m						
10:00.0	2,108m	2:22.3	121	717	22	149
r320m				

[PleaseLockIn]

2.3: [5500m] – Same story as last week, aim for the same pace as the 5500m row a few days ago, but aim to row it as consistently as possible, keeping the pace the same on every stroke.

25:48, r20-21. A little more consistent, 2:09 (sprint) to 2:27 (slack-off) for each stroke. Music did help, and the little bits of improvement do count for something! I will improve my technique and discipline over time as I drop to r20. By refining my technique and improving my discipline and strength, I will inch closer to sub 8 2k by the end of the program!

R20-21 is a different beast. My cardiovascular system is fine with the pace but my legs were somewhat sore at the end of the session. Going down to r18 was already difficult, at least while keeping the pace. Some people train at r12-15 somehow... but I am not them. I prefer r20 for long rows, and r25-26 for intervals.

Preliminary goals:
6400m 30r20 by Week 4
46:40 10k r20 and sub 8:30 2k predicted (use 8x500 2 min rest) by Week 11

Small steps until the big goals! (sub 7 2k by the end of undergrad)

[iain]

PLI, if you are doing 25:48 for 5500 at R20-21, I think you should be able to manage a sub 8:30 as soon as you build the confidence that you can continue to maintain the pace despite the discomfort. You should get this from pushing the final intervals. This assumes that you still had unused capacity on the 750s.

[Dangerscouse]

Some people train at r12-15 somehow... but I am not them. I prefer r20 for long rows, and r25-26 for intervals.

FWIW, I've never heard of any serious erger / rower training at under r17 for any reasonable amount of time. I personally don't think that there's any benefit to going as low as r12-15 there's no transferable skills and it just heightens the risk of injury.

[Sakly]

Some people train at r12-15 somehow... but I am not them. I prefer r20 for long rows, and r25-26 for intervals.

FWIW, I've never heard of any serious erger / rower training at under r17 for any reasonable amount of time. I personally don't think that there's any benefit to going as low as r12-15 there's no transferable skills and it just heightens the risk of injury.

I'm someone on the low side rating, but agree to this. My lowest rate is around 17 - 18 for my long steadies and have no idea what benefit a lower rate could give me.

[iain]

FWIW, I've never heard of any serious erger / rower training at under r17 for any reasonable amount of time. I personally don't think that there's any benefit to going as low as r12-15 there's no transferable skills and it just heightens the risk of injury.

I have done sessions at R15 and even intervals at R14 although certainly would not be considered a serious erger in the company of those on this forum. I don't see why it should lead to injuries so long as DF was in normal or lower range. I found that this was the only way I could row with a decent stroke and HR on 5k+ when I hadn't rowed for several months. So a transition while I built some base fitness back. I usually row UT2 at R17, but do sometimes use R16 when concentrating on technique as otherwise pace and HR pushes into UT1 even now after 9 months (and nearly 2mM) of regular erging.

[Dangerscouse]

FWIW, I've never heard of any serious erger / rower training at under r17 for any reasonable amount of time. I personally don't think that there's any benefit to going as low as r12-15 there's no transferable skills and it just heightens the risk of injury.

I have done sessions at R15 and even intervals at R14 although certainly would not be considered a serious erger in the company of those on this forum. I don't see why it should lead to injuries so long as DF was in normal or lower range. I found that this was the only way I could row with a decent stroke and HR on 5k+ when I hadn't rowed for several months. So a transition while I built some base fitness back. I usually row UT2 at R17, but do sometimes use R16 when concentrating on technique as otherwise pace and HR pushes into UT1 even now after 9 months (and nearly 2mM) of regular erging.

I stand corrected then . I think injury is more possible at r15 or lower as it will generally become a bit jerky, but, to be honest, that's just an assumption. The drag factor is definitely going to be a big part of the injury risk assumption

[Nomark]

Finished the final 2 workouts of Week 1. 1 down, 23 to go.

First was the second 5k, completed at the exact same pace (2.24.5) but much more consistently and with a lower SR (24->21). Tried to use the Pete mantra "technique, relaxation, efficiency” and feel like it's working. Probably a bit over my "singing" speed - tried talking a few sentences throughout and it got a bit tricky by the end - but after reading a lot on here, it doesn't seem to be too much of an issue for an amateur on low workload, so I will try and maintain that pace until my CV system hopefully catches up.

Yesterday was a 2x10 minute session. Aimed for the first one at 5k pace and slightly quicker/ further on the second which worked. 2.24.4 / 2077m / 19SR vs 2.23.6 / 2089m / 21 SR. I forgot to press play on my audiobook for the first round which annoyingly lead to more focus on stroke, power and stroke rate and my consistency was much better than my second round, which was a little more all over the place. I say annoyingly because I may have to forgo entertainment for the first few weeks to ensure my focus is there and I'm learning and listening to my body.

Day off today. Might do some weights / bodyweight exercises tomorrow and then Week 2 starts on Monday with 2x 5.5ks, some 750m intervals and an optional 20 mins SS and some 8 minutes intervals. Aiming for all 5 again.

[Joris]

Hello all,

My first post here on the forum after having bought an indoor rowing machine about two months ago and shortly afterwards having discovered the Beginner Pete Plan.

I'm 41 years old and after years of leading a mainly sedentary life (injuries, office job combined with two small kids) I'm trying to regain a decent general level of fitness, partly also to get back in shape for indoor soccer, which I've also restarted.

I'm a lightweight (1.80 meters, 136 lbs) so my highest potential for rowing is probably in the longer distances. But since my fitness still needs to be rebuilt it's quite the opposite for the moment, with a gap in splits between the steady state sessions and the interval sessions being rather wide.
On the other hand, the nice thing about starting from scratch and being new in the world of rowing is that personal best times go down quickly.

As for the plan, I am currently in week 7 of the BPP (8k).

My average interval times from the last few sessions were respectively:
6* 500m: 2:02 (week 6)
4 * 800m: 2:07 (week 5)
3 x 2k : 2:13 (week 6)

... in which the last session did consistently run at least 5 seconds faster than the other sessions, so probably I should aim the first sessions at a faster pace?

For the steady state sessions, I do splits of 2:30. I realize this is a lot slower than most people here, but at this rate I estimate staying in UT1 for about the entire session. I read on the forum that these sessions are mainly for recovery, so that the intention is not to row more intensely than this, even if I then fail to meet the pacing that the plan seems to suggest?

By contrast, out of curiosity I rowed the 6k session today (week 7, day 4) at 2:20 splits. In doing so, I was probably in the AT zone (80-90% heart rate) for most of the time. I didn't feel completely exhausted after the session, but having a conversation wouldn't be possible either, so I suspect this is too fast for the steady state sessions and I better stick with the 2:30 pace?