Pete Plan for Beginners (BPP)

[RayOfSunshine]

PPB 1.3 (repeat of PPB 1.1)

Goal was at or slightly below 2:29.4 focusing on “technique, relaxation, efficiency”. My average s/m dropped from 42 to 33. I need to do some research, but the 33 s/m on the ski feels about right.

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I usually aim for something like 1.5x rowerg rate. I've done a fair few wp l4 style pieces with rates 24-27-30-33 (instead of 16-18-20-22) and that seems to work okay. Henry suggested that this is still a bit on the low side and I'm sure that he's right, but it seems a good starting point as well as making the sums easier.

I would need to check but I think my 1k pb on the rower was at about 35spm, and about 51 on the skierg, so there's that 1.5ish again.

Thank you!! This is very helpful.

[RayOfSunshine]

PPB 2.1 5500m

Really focused on watching the 1960 Euro Cup and keeping a smooth and steady ski flow. I would glance at the screen every minute or so to ensure I was keeping under 2:29.3.

I did a 30' row (60% HRR) wu.

Final Score: Real Madrid 7 Eintracht Frankfurt 3



note: I did the 2 optional sessions over the weekend: 1) 20' and 2) 2x10' 2r

[Ramblin_Wreck08]

Looks like you’ve got things dialed in!

After taking Mon off for basketball I was back at it today. Tried to increase spm but had a hard time keeping to my target pace of 2:10. Might need to slow it down to 22/23spm next time to keep from going faster than target. This was definitely a harder workout than intended.

BPP 1.2

Time Meters Pace Watts Cal/Hr S/M
12:26.0 3,000m 2:04.3 182 926 24
2:04.0 500m 2:04.0 184 931 24
2:04.0 500m 2:04.0 184 931 24
2:04.2 500m 2:04.2 183 928 24
2:05.0 500m 2:05.0 179 916 24
2:05.8 500m 2:05.8 176 905 24
2:03.0 500m 2:03.0 188 947 24
r1,334m

[RayOfSunshine]

Tried to increase spm but had a hard time keeping to my target pace of 2:10. Might need to slow it down to 22/23spm next time to keep from going faster than target. This was definitely a harder workout than intended.

BPP 1.2

Time Meters Pace Watts Cal/Hr S/M
12:26.0 3,000m 2:04.3 182 926 24
2:04.0 500m 2:04.0 184 931 24
2:04.0 500m 2:04.0 184 931 24
2:04.2 500m 2:04.2 183 928 24
2:05.0 500m 2:05.0 179 916 24
2:05.8 500m 2:05.8 176 905 24
2:03.0 500m 2:03.0 188 947 24
r1,334m

Nice work. By the look of your splits, it looks like great workout. I would NOT slow down the SPM on intervals to get to a slower pace. The program will catch up to you as the workouts build on prior workouts.

[Ramblin_Wreck08]

Nice work. By the look of your splits, it looks like great workout. I would NOT slow down the SPM on intervals to get to a slower pace. The program will catch up to you as the workouts build on prior workouts.

Appreciate the feedback! I’ll keep at this pace moving forward and see how it goes! Just got a little nervous seeing how much faster this was than the 5k and wondered if I’d be able to keep up this pace in later interval sessions…this one kicked my butt.

[RayOfSunshine]

PPB 2.2

Target 2:24.6 (PPB 1.2 pace)

Look back at your average pace from the 6 x 500m session last week, and try to row each interval at exactly that pace. Don’t go faster, no matter how tempted you feel!

Solid workout. There was no temptation.

[Ramblin_Wreck08]

PPB 2.2

Target 2:24.6 (PPB 1.2 pace)

Look back at your average pace from the 6 x 500m session last week, and try to row each interval at exactly that pace. Don’t go faster, no matter how tempted you feel!

Solid workout. There was no temptation.

Nicely done! If it wasn’t for the spm column I would have thought you made liberal use of copy/paste.

[RayOfSunshine]

Nicely done! If it wasn’t for the spm column I would have thought you made liberal use of copy/paste.

Thanks. The ski is quite a bit different starting out than the rower. It was harder, at first, for me to maintain a smooth, consistent stroke (or whatever you call it on the ski). Now, it seems easier to remain consistent.

[Ramblin_Wreck08]

Had to stop short today due to muscle cramps in my lower back. Plan to repeat week 1 and focus on form next week before proceeding to week 2.

Time Meters Pace Watts Cal/Hr S/M
16:32.5 3,507m 2:21.5 124 725 19
4:32.7 1,000m 2:16.3 138 775 20
4:33.6 2,000m 2:16.8 137 770 20
4:33.6 3,000m 2:16.8 137 770 20
2:46.4 3,507m 2:44.1 79 572 16

[RayOfSunshine]

@Ramblin_Wreck08 I hope your back feels better soon.

PPB 2.3 (target pace = 2:29.1) - felt relatively controlled and smooth. The numbers look a lot smoother than the actual piece for sure.

[RayOfSunshine]

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

6k w target pace 2:29.1 (same as last week's 5500m)
30' wu row

"focus on technique, relaxation, and efficiency" - not so much on "relaxation" today. That was way tougher and s/m up from 34 last week.

[Valdus]

Is there a spreadsheet or a log for the beginner workout?

[Citroen]

Is there a spreadsheet or a log for the beginner workout?

https://github.com/DougieLawson/PMI/blo ... 3_0004.pdf

[RayOfSunshine]

Is there a spreadsheet or a log for the beginner workout?

I use the concept2 log for all my workouts.

https://log.concept2.com/log

Here's what it looks like when I sort by ski for the season (I add the workout name in the comments). I can then go into each one and look at splits/intervals, etc. Hope this helps.



The training plan itself
https://thepeteplan.wordpress.com/beginner-training/

[RayOfSunshine]

PPB 3.2 2x2k 4r, target <2:27

"Still focus on technique and efficiency, but try to go about 2 seconds faster pace than the 6000m session of a day or two ago."

Felt good!