Pete Plan 2017

[jackarabit]

https://log.concept2.com/rankings is a good source of information on erg performance levels indexed to gender, age, and weight. I don't care to lecture folks about deficiencies who have barely had time to acclimate the musculature to the rowing stroke. Less than 50% of women ranking 5k times in 17-18 season (inclusive of all age and wgt categories) are capable of sub-20' 5000m. Lots of work ahead to master technical proficiency, improve power and gain aerobic endurance. But that starts from where you are, not from where either you or I or Dougie think you should be, and not by comparison to benchmarks of male performance.

Here's a real world datum for your consideration: my wife is 71 yrs. old, has been fitness erging for four yrs., does 3 days a week 30' continuous sessions, averages 5k +/- per session, <80watts power. Not setting the world on fire but should help you set your course to a first achievable goal.

[grandon]

BBP W11.2

8X500 rest 2'

1.51 rate 25

First 5 sets were at 1.51, 6 at 1.52 and and 7 at 1.53. Last one was at 1.50. I ended with sore quads (at the bottom of the quads, next to the knee area)

[hjs]

5000m
25s/m
3:50/500m
4:03.6 Ave/500 (Is this the average over the time I have had the machine?)
40.36.1 Time
3:54.5 split (what is the difference between this number and 3:50/500m posted above?)

You have some serious technique problems. Well done on being brave enough to last for forty minutes rowing just 5K. Most adult male rowers who are fit and row correctly would be close to (or over) 10,000m in that time. 5000m shouldn't take more than twenty minutes for a male rower. It's slower for women, but under 25 minutes for 5000m should be achievable.

4:03.6 is the average time to row 500m during this workout.

I can't work out where your 3:54.5 split has come from, possibly from the first 500m.

Rowing is a sport done mostly (70%) with your legs, not with your arms/upper body. You don't sit still hauling anchor. So start by watching this video: https://www.youtube.com/watch?v=eqVmMd7FdAA

You need to increase the distance per stroke and the average power per stroke. You are only averaging 24W whereas a twenty minute 5K is a 202W average. There's lots of room for improvement.

Sounds like you row with a "gymstyle" just going up and down the slide, but you put no force in the chain.
Look up some rowing clips and compare to your own.
Goal should be to have a good long stroke, and ad force during the whole stroke. Try to let the fan make more noise.
Really try to learn to row now, just sitting on the machine like you do now would be a pitty.

[jbhop5857]

@citroen - have no fear my friend. those times will come down very quickly while you work on form and power. You will be amazed.

Good Day,
Well, its the last day of the Holiday Challenge and I thought I would go out with a bit of a bang (for me). So, after setting a new PB for the HM yesterday, I figured I could do a FM today. Got it done.

42195m @ 2:09.3

Off on Monday and back at the sprints on Tuesday.

Have a great Holiday.

David

[Erik A]

Week 2.1 of bpp
5500m 22:23.7 2.02.1
Learnt my lesson and kept the start even. Definitely felt better for it

[RWAGR]

8x500/3.30
Avg. 1.40.7 which for me is 2k-3.2. This is roughly Pete's "good" target but seems like general experience on this forum is that normally this workout is closer to 2k-2. Thoughts on what this means for my 2k time? Ultimately this isn't really indicative for me as I have always been OK at 500m reps as I have decent strength from weights. My issue is aerobic.

Intervals
Time Meters Pace S/M HR
13:26.0 4,000m 1:40.7 32 170
1:39.2 500m 1:39.2 34 166
1:41.3 500m 1:41.3 33 167
1:41.2 500m 1:41.2 32 170
1:41.8 500m 1:41.8 31 169
1:41.3 500m 1:41.3 32 170
1:41.6 500m 1:41.6 32 170
1:41.2 500m 1:41.2 31 172
1:38.5 500m 1:38.5 34 176
r2,266m

[Doohop65]

Well aside from being a bit embarrassed by my poor numbers I have done my second session on my brand new c2. I decided recently that I needed to get my fitness back and ordered the c2. I am a 35 year old male weighing in around 245 at 6’.

I started the bpp today with the 5k in a time of 24.43. My s/m run about 22 with my splits all with in a few seconds.

I didn’t go out and try to kill myself so there was a bit left in the tank. That being said I worked up quite a sweat.

Any thoughts are appreciated.

Hopefully this is a long and pound shedding journey. Would really like to drop down to 200#.

[lindsayh]

8x500/3.30
Avg. 1.40.7 which for me is 2k-3.2. This is roughly Pete's "good" target but seems like general experience on this forum is that normally this workout is closer to 2k-2. Thoughts on what this means for my 2k time? Ultimately this isn't really indicative for me as I have always been OK at 500m reps as I have decent strength from weights. My issue is aerobic.

Which is why it is not always a good 2km indicator I guess but I suspect that your 2k is probably a bit better than you have at the moment. I am like you a stronger hard interval type and when I last did the PP was 1:39 on this one and sub 6:50 for 2km. They are good numbers though Rob.

[RayOfSunshine]

Well aside from being a bit embarrassed by my poor numbers I have done my second session on my brand new c2. I decided recently that I needed to get my fitness back and ordered the c2. I am a 35 year old male weighing in around 245 at 6’.

I started the bpp today with the 5k in a time of 24.43. My s/m run about 22 with my splits all with in a few seconds.

I didn’t go out and try to kill myself so there was a bit left in the tank. That being said I worked up quite a sweat.

Any thoughts are appreciated.

Hopefully this is a long and pound shedding journey. Would really like to drop down to 200#.

I'm in the same boat. I recently purchased a C2 and started the bpp. I'm finishing week 2 tomorrow.

[RWAGR]

@Lindsay- thanks and agreed. Need to do a few more 4x1000, 5x1500, and 4x2000.

[mitchel674]

Well aside from being a bit embarrassed by my poor numbers I have done my second session on my brand new c2. I decided recently that I needed to get my fitness back and ordered the c2. I am a 35 year old male weighing in around 245 at 6’.

I started the bpp today with the 5k in a time of 24.43. My s/m run about 22 with my splits all with in a few seconds.

I didn’t go out and try to kill myself so there was a bit left in the tank. That being said I worked up quite a sweat.

Any thoughts are appreciated.

Hopefully this is a long and pound shedding journey. Would really like to drop down to 200#.

Congrats! I'm just 15 weeks ahead of you in the bpp. The key is just to get started and finish the first 5k like you did today. You will build on this time as the weeks progress. I've found the plan quite motivating. Keep on posting.

[jbhop5857]

Good Day,
I overdid it during the weekend finishing out the Holiday Challenge and needed two days rest after the marathon on Sunday and still felt weak today, so I took it easier than planned. I will need to make up the 5x1500 from yesterday that I missed, but I will. Now that the Holiday Challenge is over, it is really time to focus on the 2k. Although there are some Team Challenges etc in January, I am writing my plan as if they don't exist. It is very important that I do ALL the training and not fly by the seat of my pants if I want to hit the <7 2k goal.

Anyway
Cycle 4/ Week 2/ Day 1
Steady State at 23spm

8k in 32:38 at 23spm.

Short pyramid on Thursday and back in the swing of things.

Have a good night,

David

[Erik A]

BPP week 2.2
4 x 750m
11:16.2 1:52.7
went a bit hard at the start and so the times got worse as i went. still gave me a base to work on for next time

[jbhop5857]

@dreadfish - Yeah, that will happen. Obviously you know the goal, but its hard in the start. Good Job. Start trying to track each interval so you can compare for next time.

David

[QtrChicana]

Good morning. Thank you for the comments, links and videos. I appreciate any help I can get. I see I have a lot of work to do to start seeing average numbers. I am really trying to get my form right. I feel the workout more in my upper body than my legs. How can I adjust that?

BPP
Week 2
5500m
26spm
3:24.3/500 (average - should I be using the average number?)
37:27 time

I was able to go 500m farther in the same time it took me last week to do 5000m. So although I am slow I feel good about it. Besides this is only my 3rd week on the machine.