Pete Plan 2017

[mitchel674]

Good Morning, Could you direct me to the section that helps program the intervals into Row Pro?

http://www.concept2.com/service/monitor ... al-workout

[naikperahu]

Just started with the full pp. Week 2, training 3. Dont know why but i did 5x2000 r5min instead of 4x. I do crossfit but since 2 weeks im more in to rowing

Really focussing on slow strokes and pushing with my legs. Last 2k was really painful but im very happy with my score.
Loving the pete plan!

[DNA_Rower]

Pete plan second cycle, week 1 (I'm really not sure how to describe that - PP2.1?)

So, second time doing this piece - aiming for 1:52.6 for first 5 pieces and in last piece I gunned it and managed a 1:49.9 making the overall average (and target for next time) 1:52.0

I really like the way this works. Do the piece every 3 weeks, use your overall average as the target for the first 4 pieces then in the last one you gun it so the average increases and you improve every 3 weeks. Very satisfying.

[jbhop5857]

Started Week 2 yesterday and was quite fearful after the pain of getting started on the plan last week. However, I am happy to say, with the day of rest and a refocus on stroke rate, I am feeling better after two workouts this week than last week.

I understand that the two constant rate distance pieces are difficult to pace, but curious what people are doing to decrease this time. Do you do 75% of the workout at the last split average and then empty the tanks sort of like you do on the sprints, or are you using it for more of an easy day?
Also, if I am on day 3 of the second week, is that 2.3? Just curious on some of the lingo

Any other pointers?

Thanks

[DNA_Rower]

Started Week 2 yesterday and was quite fearful after the pain of getting started on the plan last week. However, I am happy to say, with the day of rest and a refocus on stroke rate, I am feeling better after two workouts this week than last week.

I understand that the two constant rate distance pieces are difficult to pace, but curious what people are doing to decrease this time. Do you do 75% of the workout at the last split average and then empty the tanks sort of like you do on the sprints, or are you using it for more of an easy day?
Also, if I am on day 3 of the second week, is that 2.3? Just curious on some of the lingo

Any other pointers?

Thanks

I don't get the lingo either!

On the distance pieces I take it quite easy. After reading here for a while I have learned that I don't need to be pushing myself for a PB each time to make gains. With a 10k I aim for a 2:00 pace, even though my PB pace is 1:56.7. It does mean you have something left in the tank for the other more demanding pieces.

[mdpfirrman]

Just started with the full pp. Week 2, training 3. Dont know why but i did 5x2000 r5min instead of 4x. I do crossfit but since 2 weeks im more in to rowing

Really focussing on slow strokes and pushing with my legs. Last 2k was really painful but im very happy with my score.
Loving the pete plan!

Even though the screen is sideways (and a bit hard to read), that's insane how strong you are already on the 5th rep (to break 7 minutes on your fourth/fifth interval!). What is your current 2K PB? I would guess it has to be sub 6:20 now. Eager to see what you can do after a couple rounds of PP.

[mdpfirrman]

Started Week 2 yesterday and was quite fearful after the pain of getting started on the plan last week. However, I am happy to say, with the day of rest and a refocus on stroke rate, I am feeling better after two workouts this week than last week.

I understand that the two constant rate distance pieces are difficult to pace, but curious what people are doing to decrease this time. Do you do 75% of the workout at the last split average and then empty the tanks sort of like you do on the sprints, or are you using it for more of an easy day?
Also, if I am on day 3 of the second week, is that 2.3? Just curious on some of the lingo

Any other pointers?

Thanks

I started the thread and I just use W1 / D3 for Week one, day 3. I suppose you are probably right in that others have just abbreviated it to 1.3 or something to that extent.

I'm sorry if I'm assuming wrong but it sounds like you're doing the BPP. I would recommend not "emptying the tanks" to get a faster pace. I'm a very firm believer in not pushing pace too hard. I do think that Marston's intention was that as your aerobic base builds, you'll just go faster and faster naturally. More or less that the pace comes to you. I've certainly found that with me. I think the mistake people make in the beginning of the BPP is to do their longer piece at too fast of a pace (looking at others times and comparing them). This distance piece at the beginning is supposed to be challenging but not all out. I've seen people go all out their first week and then not be able to continue to improve and burnout. Not the intent in my humble opinion. It's meant to be more of a gauge of your current fitness level. Yes, you should gradually get faster but gradual is the key. Don't race at the end.

Plus, you're going to have some off days. I still do (after 3 years of rowing). I row 12K (6K X 2/3' -- 6K times two with 3 minutes rest) 3 times a week and do lifting and 8 to 10K the other days. I worked out too hard on Sunday and my Monday long SS row sucked. My "normal" times are around 2:11 for 12K. I was more like 2:14. You know what? I needed that recovery day. If I would have pushed and gotten a 2:11 or 2:10, I'd probably ended up sick. Listen to your body and pace yourself. You will get gradually faster.

[jbhop5857]

Thanks Mike.
Great stuff. I am doing the full PP.

Will update with more questions.

Thanks

David

[naikperahu]

Even though the screen is sideways (and a bit hard to read), that's insane how strong you are already on the 5th rep (to break 7 minutes on your fourth/fifth interval!). What is your current 2K PB? I would guess it has to be sub 6:20 now. Eager to see what you can do after a couple rounds of PP.

Hmm. At my phone the picture is clear and normal position. But unfortunately no sub 6.20. 2 years ago i did a 2k in crossfit competition, 6.27. Recently i did 6.36 but just for fun with a friend. I just started learning to row with proper technique.
In about 8 weeks there will be a indoor row comp. My goal is 6.20 and would be really happy with that. I really love rowing and pete plan is very nice, so my goal is to do this at least 5 full rounds of pp. Did you have good results folowing pp?


Today 4x1000m rest 5min

Time. Meter /500m. S/m
13:04.8 4000 1.38.1 31

3:17.8 1000 1.38.9 31
3:16.5 1000 1.38.2. 30
3:15.6 1000 1.37.8. 32
3:14.9 1000 1.37.4. 33

Last 1k felt hard but loved this workout.

Question:
When doing a 2k, what kind of stroke rate is optimum for me? Im 6ft / 1.83m. My pb 2k it was 36 spm.

[mdpfirrman]

@ naikperahu - Yes, for me I had good results. I'm older and probably not nearly as strong as you. It works, but it's limited in how far you can drop to in my opinion without additional meters (that's what I'm doing now). I plan to do two or three rounds prior to some races I'm planning on doing in February. If you haven't done racing, you should with your times.

Honestly, no matter what times anyone has, racing is fun.

[mdpfirrman]

@ naikperahu - the pics are just sideways on my computer. They are crisp and easy to read. Probably said that wrong. You just have to turn your head sideways (at least on my computer). I just pointed them out in case someone else didn't notice the strong times. Sideways or not, pretty amazing stuff. Glad you found the thread.

[mitchel674]

Finished the third mandatory row of week 5 of BPP. I'm amazed at the slow but steady progress I've made since I committed to this program after two years of start/stop attempts at erging. I now look at those long rows without trepidation. I'm confident I can do them, the time is the only variable in my mind. 2:15 splits is still all I can muster for 7000m, but I'm pretty happy with that at this stage.

I'm wondering when people fit the two optional rows into their week. Do you typically add them on or fit them in between days of the required rows? This week I rowed 7k on sunday, intervals on tuesday and 7k on thursday. I plan on doing the next week 7500m on sunday. Should I do the optional row on saturday or would it have been better to do an optional row on thursday and 7k on saturday?

[JerekKruger]

Question: When doing a 2k, what kind of stroke rate is optimum for me? Im 6ft / 1.83m. My pb 2k it was 36 spm.

It varies from person to person but if you can manage 36SPM with good technique then that's pretty fast I'd say. So long as your drive remains good (stays powerful and appropriately long) an increase in stroke rate should result in you going faster, so it's really a question of what the highest stroke rate you can maintain ~6.5 minutes without your drive shortening or weakening. Personally I struggle to go much over 30 on a 2k, but I am a fair bit taller than you and probably a lot less fit

[mdpfirrman]

Finished the third mandatory row of week 5 of BPP. I'm amazed at the slow but steady progress I've made since I committed to this program after two years of start/stop attempts at erging. I now look at those long rows without trepidation. I'm confident I can do them, the time is the only variable in my mind. 2:15 splits is still all I can muster for 7000m, but I'm pretty happy with that at this stage.

I'm wondering when people fit the two optional rows into their week. Do you typically add them on or fit them in between days of the required rows? This week I rowed 7k on sunday, intervals on tuesday and 7k on thursday. I plan on doing the next week 7500m on sunday. Should I do the optional row on saturday or would it have been better to do an optional row on thursday and 7k on saturday?

Personally, if it were me, I'd do the extra day the day after the intervals and keep it nice and slow (like Intervals on Tues and the added row on Wed keeping it slower than your average distance row). Helps with recovery from the intervals. You'll feel more refreshed than pushing it two days in a row.

To add to what Jerek/Tom said, yes, 36 just shows you're in great shape. I can only manage 27 or so for an all out 2K and I'm shorter than you!!

[naikperahu]

Question: When doing a 2k, what kind of stroke rate is optimum for me? Im 6ft / 1.83m. My pb 2k it was 36 spm.

It varies from person to person but if you can manage 36SPM with good technique then that's pretty fast I'd say. So long as your drive remains good (stays powerful and appropriately long) an increase in stroke rate should result in you going faster, so it's really a question of what the highest stroke rate you can maintain ~6.5 minutes without your drive shortening or weakening. Personally I struggle to go much over 30 on a 2k, but I am a fair bit taller than you and probably a lot less fit

yeah for me thats the problem, at 36spm for 2k my technique is not good. i have a 36 spm because i can go faster but not with more power, its like 60% arms 30% legs 10% body. now with the peteplan and the long distance i can focus on low spm with more power. my technique now is much beter since 2 weeks but i have a long way to go

@ naikperahu - Yes, for me I had good results. I'm older and probably not nearly as strong as you. It works, but it's limited in how far you can drop to in my opinion without additional meters (that's what I'm doing now). I plan to do two or three rounds prior to some races I'm planning on doing in February. If you haven't done racing, you should with your times.


Honestly, no matter what times anyone has, racing is fun.

@ naikperahu - the pics are just sideways on my computer. They are crisp and easy to read. Probably said that wrong. You just have to turn your head sideways (at least on my computer). I just pointed them out in case someone else didn't notice the strong times. Sideways or not, pretty amazing stuff. Glad you found the thread.

9 december dutch championship, would love to do a race. but i can feel my body isnt used to much rowing. i have a herniated disc, when sitting alot the nerve gets trapped so i have to watch out a bit. so adding more meters for beter 2k time is not an option. but nice to hear you have good results with pp. goodluck with your race in february! what 2k time are u hoping for?

i can see it too now on a desktop computer. gonna fix it

now im gonna do the 3k-2.5k-2k. i will post my results.