Pondering the Beginner Pete Plan

[AndyH]

Knocked out a couple more of this weeks sessions:

4.3 6500m – As day one of this week.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
31:42.5	6,500m	2:26.3	112	684	20	140
6:19.3	1,300m	2:25.8	113	687	20	124
6:21.0	2,600m	2:26.5	111	682	20	135
6:20.5	3,900m	2:26.3	112	684	20	143
6:20.4	5,200m	2:26.3	112	684	20	147
6:21.2	6,500m	2:26.6	111	682	20	151

4.4 [6000m] – Aim just to go for the same pace as your 6500m sessions this week for this one.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
29:14.7	6,000m	2:26.2	112	685	20	137
5:50.8	1,200m	2:26.1	112	685	20	123
5:51.0	2,400m	2:26.2	112	685	21	135
5:51.1	3,600m	2:26.2	112	684	21	139
5:50.7	4,800m	2:26.1	112	686	20	144
5:51.0	6,000m	2:26.2	112	685	21	148

[Jimmies]

Been feeling pretty weak/low energy for the last week or so but have kept on the plan

Last weeks longer rows went as below...was feeling really slow on the first 7.5k and then was slow but better on the 2nd 7.5k ( ending up doing more metres )

22/09/24 10,020m 47:47.1 2:23.0 RowErg BPP 6.3
17/09/24 7,500m 41:42.0 2:46.8 RowErg BPP 6.1

Today I thought I would start the week with the interval of 7x500/2min - was feeling much stronger and decided to really go for it on the last 500m.....this interval session was so much faster than week 1 6x500m, and is the first time that I can actually feel some progress happening - in a few of todays intervals I felt I could have got under 2min/500 but I decided just to go for it on the last one in-case I gassed out

14:31.1 3,500m 2:04.4 182 925 26
2:09.3 500m 2:09.3 162 857 26
2:05.9 500m 2:05.9 175 903 28
2:07.6 500m 2:07.6 168 879 26
2:08.2 500m 2:08.2 166 871 25
2:02.6 500m 2:02.6 190 953 26
2:07.1 500m 2:07.1 170 886 25
1:50.4 500m 1:50.4 260 1195 29

I just need to work out why on my longer rows I'm currently struggling to keep it under 2:20/500 as on previous longer rows I've been in the 2:15 range....anyway today was a good day !

[alex9026]

Been feeling pretty weak/low energy for the last week or so but have kept on the plan

Last weeks longer rows went as below...was feeling really slow on the first 7.5k and then was slow but better on the 2nd 7.5k ( ending up doing more metres )

22/09/24 10,020m 47:47.1 2:23.0 RowErg BPP 6.3
17/09/24 7,500m 41:42.0 2:46.8 RowErg BPP 6.1

Today I thought I would start the week with the interval of 7x500/2min - was feeling much stronger and decided to really go for it on the last 500m.....this interval session was so much faster than week 1 6x500m, and is the first time that I can actually feel some progress happening - in a few of todays intervals I felt I could have got under 2min/500 but I decided just to go for it on the last one in-case I gassed out

14:31.1 3,500m 2:04.4 182 925 26
2:09.3 500m 2:09.3 162 857 26
2:05.9 500m 2:05.9 175 903 28
2:07.6 500m 2:07.6 168 879 26
2:08.2 500m 2:08.2 166 871 25
2:02.6 500m 2:02.6 190 953 26
2:07.1 500m 2:07.1 170 886 25
1:50.4 500m 1:50.4 260 1195 29

I just need to work out why on my longer rows I'm currently struggling to keep it under 2:20/500 as on previous longer rows I've been in the 2:15 range....anyway today was a good day !

Great work on the 500's and ime the right approach in holding back to empty the tank on the last effort. The first few can be decieving, you'll want to row quicker than planned because you feel good, but they can soon creep up on you. Especially in this instance where you're more or less 1:1 work to rest ratio. I don't know what the plan calls for next time out, but next 500's I'd be looking at 2:02's based off this.

Re the distance stuff, I wouldn't worry too much about the pace differential. Mine can vary by up to 5 seconds dependant on the previous days training, sleep, temperature.

[Sakly]

Re the distance stuff, I wouldn't worry too much about the pace differential. Mine can vary by up to 5 seconds dependant on the previous days training, sleep, temperature.

+1!
Absolutely agree on this.

[Jimmies]

The thing that I like about my last 500m is that this was essentially the pace I held all the way through, not just a blast in the last hundred

I hear you regards the longer pieces, I just have seemed to hit a bit of a backwards step in terms of how much pace I can maintain and push

[Dangerscouse]

I hear you regards the longer pieces, I just have seemed to hit a bit of a backwards step in terms of how much pace I can maintain and push

Maybe you should split it up a bit. Do circa 65-70% at your preferred pace, rest for 60-90secs and then row the remainder for as long as possible at the same pace, and drop off when you need to.

Has anyone other part of your training changed, and if you're truly honest with yourself, is it dropping off because you really can't maintain it, or don't really want to? Sometimes, your own head can be your biggest enemy.

[iain]

The thing that I like about my last 500m is that this was essentially the pace I held all the way through, not just a blast in the last hundred

I hear you regards the longer pieces, I just have seemed to hit a bit of a backwards step in terms of how much pace I can maintain and push

I have struggled over the last week or so as well (although the drop off has been less than you report, once the pace is disappointing, it is all too easy to lose more pace through reduced motivation). I put it down to increased humidity. This is largely assumed from the larger than normal sweat pools, although these could of course be due to working at higher effort (as seen in HR).

[Jimmies]

I'm sure my head is part of it....but I have been finding 2:15 pace hard to maintain and just not feeling really weak while doing it

I'm sure it is just a phase, I really enjoyed today's intervals and especially the last 500, I've not done that before and was able to just row at 1:50 pace for the entire 500 no problem.

30 mins after I jumped on the bike and did a quick 8k to get my daily metres up. Tomorrow will be the 8k row so I'll see how that goes

[dmuskett]

Just hopping on this bandwagon. 40m, ~265 lbs, 5'10. Absolutely no fitness whatsoever. A completely sedimentary job, outside of golf season I might get 3k steps in a day. Normally I walk the golf course before work in the summer 3-4 times a week and then try to keep the weight off during the long winters we get. Well, this year lower back issues didn't even let me walk the golf course. Doctor tells me that I need to strengthen the core to get rid of the back issues, I know I need to get in better shape if I want to enjoy the second half of my life. Rowing machine seems a good way to do all of those things.

Pretty much jumping right into the BPP as having a plan will really help me get it done. Never used a rowing machine before this week. Spent some time watching Darkhorse on youtube and am trying to pay a lot of attention to form. I live in the absolute middle of nowhere so definitely no access to in person coaches.

Week 1, #3:

Time Meters Pace Watts Cal/Hr S/M
26:52.1 5,000m 2:41.2 84 587 21
5:25.9 1,000m 2:42.9 81 578 22
5:22.3 2,000m 2:41.1 84 587 22
5:25.4 3,000m 2:42.7 81 579 21
5:16.7 4,000m 2:38.3 88 603 21
5:21.8 5,000m 2:40.9 84 589 22

Definitely only starting to figure out how this thing works. Started on Thursday, Saturday was the rest day, plan on doing the 1.4 after work today. Second one I had to manually enter into the logbook because I didn't even sync the ergdata right, third one I managed to get in correct, maybe this afternoon I'll finally figure out how to get the apple watch to report the heart rate.

[Dangerscouse]

Doctor tells me that I need to strengthen the core to get rid of the back issues, I know I need to get in better shape if I want to enjoy the second half of my life. Rowing machine seems a good way to do all of those things.

I'd thoroughly recommend doing air squats, wall sits, planks and other Pilates type exercises to strengthen your core, as you definitely need to strengthen your glutes and hip flexors as well as strengthening your lower back and stretching your hamstrings. The rower is a great way of getting into good shape, but it won't be able to cover everything that you need.

[AndyH]

Just hopping on this bandwagon. 40m, ~265 lbs, 5'10. Absolutely no fitness whatsoever. A completely sedimentary job, outside of golf season I might get 3k steps in a day. Normally I walk the golf course before work in the summer 3-4 times a week and then try to keep the weight off during the long winters we get. Well, this year lower back issues didn't even let me walk the golf course. Doctor tells me that I need to strengthen the core to get rid of the back issues, I know I need to get in better shape if I want to enjoy the second half of my life. Rowing machine seems a good way to do all of those things.

Pretty much jumping right into the BPP as having a plan will really help me get it done. Never used a rowing machine before this week. Spent some time watching Darkhorse on youtube and am trying to pay a lot of attention to form. I live in the absolute middle of nowhere so definitely no access to in person coaches.

Week 1, #3:

Time Meters Pace Watts Cal/Hr S/M
26:52.1 5,000m 2:41.2 84 587 21
5:25.9 1,000m 2:42.9 81 578 22
5:22.3 2,000m 2:41.1 84 587 22
5:25.4 3,000m 2:42.7 81 579 21
5:16.7 4,000m 2:38.3 88 603 21
5:21.8 5,000m 2:40.9 84 589 22

Definitely only starting to figure out how this thing works. Started on Thursday, Saturday was the rest day, plan on doing the 1.4 after work today. Second one I had to manually enter into the logbook because I didn't even sync the ergdata right, third one I managed to get in correct, maybe this afternoon I'll finally figure out how to get the apple watch to report the heart rate.

Welcome - I'm new too - just starting week 5.

[AndyH]

Wrapped up last week with workout 4.5 on Saturday.

[2 x 2500m / 2min rest] For this session, aim to go 1 second faster pace than the 6000m in the last session

Someone in the thread suggested rating up for the mid-distance pieces, so I held 24. Felt super easy.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
24:11.9	5,000m	2:25.1	114	693	24	142
12:06.0	2,500m	2:25.2	114	693	24	139
r: 2:01	217m						
12:05.9	2,500m	2:25.1	114	693	24	146

Knocked out 5.1 today. 7000m

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
34:07.7	7,000m	2:26.2	112	684	20	130
6:49.1	1,400m	2:26.1	112	686	20	118
6:49.5	2,800m	2:26.2	112	685	20	126
6:49.7	4,200m	2:26.3	112	684	20	130
6:49.4	5,600m	2:26.2	112	685	20	136
6:49.9	7,000m	2:26.3	112	683	20	140

[dmuskett]

I'd thoroughly recommend doing air squats, wall sits, planks and other Pilates type exercises to strengthen your core, as you definitely need to strengthen your glutes and hip flexors as well as strengthening your lower back and stretching your hamstrings. The rower is a great way of getting into good shape, but it won't be able to cover everything that you need.

I plan on doing that, for sure. You absolutely nailed it with stretching my hamstrings. My big problem has been adding the extra step of going to the gym has proven to not work for me. Being able to exercise in my home is much easier.

I did 1.4 this afternoon after work. Per pete:
[20min] – First week and you’re already thinking about doing extra sessions? Make sure you’re not over-doing it early on, rest is a very important part of any training plan. Whether your 5000m sessions have been taking you more or less than 20mins, aim to row this session at a slower pace, concentrating on making each stroke more efficient than the last.

My splits on the 5000m were between 2:38 and 2:43, with a 2:41.2 average. So I decided to shoot for 2:45 with a 20 pace. I definitely came into this one with sore muscles.

Time Meters Pace Watts Cal/Hr S/M
20:00.0 3,689m 2:42.6 81 579 20
4:00.0 740m 2:42.1 82 582 21
8:00.0 734m 2:43.4 80 575 21
12:00.0 739m 2:42.3 82 581 21
16:00.0 742m 2:41.7 83 584 20
20:00.0 735m 2:43.2 80 576 21

Tomorrow is definitely a rest day. I plan on recording one of my next few sessions to get some feedback on form, before I ingrain bad habits.

[mitchel674]

I'd thoroughly recommend doing air squats, wall sits, planks and other Pilates type exercises to strengthen your core, as you definitely need to strengthen your glutes and hip flexors as well as strengthening your lower back and stretching your hamstrings. The rower is a great way of getting into good shape, but it won't be able to cover everything that you need.

I plan on doing that, for sure. You absolutely nailed it with stretching my hamstrings. My big problem has been adding the extra step of going to the gym has proven to not work for me. Being able to exercise in my home is much easier.

I did 1.4 this afternoon after work. Per pete:
[20min] – First week and you’re already thinking about doing extra sessions? Make sure you’re not over-doing it early on, rest is a very important part of any training plan. Whether your 5000m sessions have been taking you more or less than 20mins, aim to row this session at a slower pace, concentrating on making each stroke more efficient than the last.

My splits on the 5000m were between 2:38 and 2:43, with a 2:41.2 average. So I decided to shoot for 2:45 with a 20 pace. I definitely came into this one with sore muscles.

Time Meters Pace Watts Cal/Hr S/M
20:00.0 3,689m 2:42.6 81 579 20
4:00.0 740m 2:42.1 82 582 21
8:00.0 734m 2:43.4 80 575 21
12:00.0 739m 2:42.3 82 581 21
16:00.0 742m 2:41.7 83 584 20
20:00.0 735m 2:43.2 80 576 21

Tomorrow is definitely a rest day. I plan on recording one of my next few sessions to get some feedback on form, before I ingrain bad habits.

Welcome to the thread and the site! As a new rower, I would caution you to carefully consider your efforts on this plan. The long rows do escalate quickly. If you're not careful, you can burn out or wind up injured. I would respectfully suggest you consider repeating weeks 1-4 twice before advancing. Those 8 weeks will gradually ramp you up and set you up for success.

[dmuskett]

Welcome to the thread and the site! As a new rower, I would caution you to carefully consider your efforts on this plan. The long rows do escalate quickly. If you're not careful, you can burn out or wind up injured. I would respectfully suggest you consider repeating weeks 1-4 twice before advancing. Those 8 weeks will gradually ramp you up and set you up for success.

Oh, absolutely. I've also been tossing around just repeating the first week a few times, depending on how I feel. I'll see how I feel Wednesday after doing the 2x10m.