Pondering the Beginner Pete Plan

[AndyH]

Was too windy to head out on the water Sunday, so our club worked out indoors on the ergs. Coach chose 500 relays. Seriously?

Even though 6x500 was the day before, only had to do 3 intervals on Sunday, and with my partners pace and some time in between to swap places, I had a decent amount of rest in between so pushed as hard as I could. Knocked out first interval at 1:45 followed by 2nd two at 1:50. It's beyond comprehension at this point how folks can hold that pace for a 2k...impressive for sure...

Started out week 4 with a solid UT1 workout. Target pace 2:26.4. Probably would have been UT2 but I'm certainly not fully recovered from Saturday and Sunday's intervals.

4.1

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
31:42.8	6,500m	2:26.3	112	684	20	134
6:19.3	1,300m	2:25.8	113	687	20	120
6:20.9	2,600m	2:26.5	111	683	20	130
6:21.0	3,900m	2:26.5	111	682	20	137
6:20.7	5,200m	2:26.4	111	683	20	142
6:20.8	6,500m	2:26.4	111	683	20	145

[AndyH]

4.2 3x1000 r2

Gave that everything I had, including a new max HR. Target was 2:00 flat. 2:01.1 was best I could manage.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
12:06.8	3,000m	2:01.1	197	977	30	177
3:59.9	1,000m	1:59.9	203	997	31	175
r: 2:01	116m						
4:01.7	1,000m	2:00.8	198	982	30	177
r: 2:01	88m						
4:05.2	1,000m	2:02.6	190	953	30	179

[Rowan McSheen]

Still a solid effort. Those 1000m intervals are beasts. The ones I dread the most. Well done for sticking it out!

[AndyH]

Still a solid effort. Those 1000m intervals are beasts. The ones I dread the most. Well done for sticking it out!

Thanks

500s should seem “easy” after that lol

[mitchel674]

4.2 3x1000 r2

Gave that everything I had, including a new max HR. Target was 2:00 flat. 2:01.1 was best I could manage.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
12:06.8	3,000m	2:01.1	197	977	30	177
3:59.9	1,000m	1:59.9	203	997	31	175
r: 2:01	116m						
4:01.7	1,000m	2:00.8	198	982	30	177
r: 2:01	88m						
4:05.2	1,000m	2:02.6	190	953	30	179

Very solid. Sitting on 2:00 is tough for me.

[mitchel674]

4.2 today. Pete says to aim for you average on the previous 500m intervals which was 2:11.7. I went out trying to hold 2:11.



Satisfied, but I know I could be faster if I were able to rate up a bit more effectively.

[iain]

I don't think Pete expected anyone to do this twice and so beginner gains are assumed at the beginning!

[Rowan McSheen]

Week 4/1, done out of sequence to fit in with running events. Legs a little creaky after a hilly half marathon.



UT2, only fractionally slower than previous 6000m with just a little hr drift in the final 500. I'll take it.

However, I am puzzled that each split shows as 20 spm but the average is 19.

[mitchel674]

UT2, only fractionally slower than previous 6000m with just a little hr drift in the final 500. I'll take it.

However, I am puzzled that each split shows as 20 spm but the average is 19.

That is strange. Some sort of rounding error.

I've given up using HR as a guide on my long rows. I have a significant drift that doesn't seem to correlate with my rate of perceived exertion. If I drop my pace to keep my HR down, I wind up training a very weak stroke.

[AndyH]

4.2 today. Pete says to aim for you average on the previous 500m intervals which was 2:11.7. I went out trying to hold 2:11.



Satisfied, but I know I could be faster if I were able to rate up a bit more effectively.

Good one. Nice negative splits!

[iain]

I've given up using HR as a guide on my long rows. I have a significant drift that doesn't seem to correlate with my rate of perceived exertion. If I drop my pace to keep my HR down, I wind up training a very weak stroke.

I assume that the RPE drop for a given HR is due to increased endorphins. Pete is not a fan of HR training and definitely does not support slowing through the SS. So long as you are fully recovered for your intervals, SS pace is fine! How hard to push will depend upon how many sessions are done and what else in our lives is reducing recovery!

[Dangerscouse]

I've given up using HR as a guide on my long rows. I have a significant drift that doesn't seem to correlate with my rate of perceived exertion. If I drop my pace to keep my HR down, I wind up training a very weak stroke.

Good decision. I think that a weak stroke can occasionally have its place in specific circumstances, but generally you really don't want to get used to it. I'm also a big advocate of RPE, and as Iain mentions, tailoring training to recoverability.

[alex9026]

I've given up using HR as a guide on my long rows. I have a significant drift that doesn't seem to correlate with my rate of perceived exertion. If I drop my pace to keep my HR down, I wind up training a very weak stroke.

I haven't trained with a HR monitor since I started Erg'ing. Stopped using one in my running days and haven't looked back! They do have their place, but I found it was one more variable to think about and find it liberating training without. My long steady state pieces are all based on feel.

[Rowan McSheen]

Aye, it's too easy to become a slave to the metrics. My approach is to focus on just one. If I'm watching more than one I get overloaded as I try to keep an eye on the others. So UT distance rows are hr only, medium intervals are pace, and sprint intervals are spm. Similar when out for a run with the Garmin, only one thing on the screen: hr or virtual pacer or run/walk alerts or whatever. There's only so many brain cells I can allocate to all this.

[Rowan McSheen]

Week 4/4 6000m, instrux say same pace as 4/3.



Done pretty much on the nose but for some reason it was hard going. No hrm so unclear if it was for real or just perception.