Pete Plan Thread

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » April 14th, 2019, 10:14 pm

Nice meters Scott.

BPP 4.5 on SkiErg
I set a target pace with a capped HR of 150, but I couldn't keep the HR down in the 2nd set. About midway in the 2nd interval I decided to push faster.

Image

I'll be heading up to NC for most of 6 months in 3 weeks, so I'll be taking a break from the SkiErg then. On a positive note, I'll be mountain biking again... first time in 20+ years.
Male, January 1971
Neptune Beach, FL
on way back to LWT

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » April 15th, 2019, 11:00 pm

Image

Monitoring cardiac drift over 3 distances with same HR cap.

6k capping HR @ 150: 2:10.3 pace
6.5k: 2:11.3
7k: 2:11.9
Male, January 1971
Neptune Beach, FL
on way back to LWT

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » April 17th, 2019, 12:54 pm

That was brutal. I went out too fast on the 1st one, then I felt like i had to go faster each subsequent interval. I'm surprised my final interval was as fast as my 3rd. I was completely out of gas at the end. I was pulling 2:03s at the end.

Image
Male, January 1971
Neptune Beach, FL
on way back to LWT

ukaserex
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Re: Pete Plan Thread

Post by ukaserex » April 18th, 2019, 1:03 pm

Regarding the Pete Plan...

It could be my age, or it could be some of the other stuff I do outside of rowing (weights, walking, bike riding) but as I look at the plan, my legs just scream at me for even thinking about doing the 8 reps of 500m more than once a week. Even once a week, they scream in rebellion, as it seems that my legs are never sufficiently recovered.

Maybe I'm getting older...

I thought that UT2 workouts weren't supposed to make the muscles sore, but they do..., at least, they do for me. Is that normal? Or has my HR monitor been lying to me about what my resting & max HR are, and thus throwing everything else off?
100M - 16.1 1 Min - 370 500M - 1:25.1 1k - 3:10.2 4:00 - 1216 2k 6:37.0 5k 17:58.8 6k - 21:54.1 30 Min. - 8130 10k - 37:49.7 60:00 - 15604
1/2 Marathon 1:28:44.3 Marathon 2:59:36

5'10"
215 lbs
53 years old

DMcDougal
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Re: Pete Plan Thread

Post by DMcDougal » April 18th, 2019, 2:46 pm

I'm glad I found this as I've been looking for a training program for the concept 2. I'm looking forward to using the beginner program.

About 2 weeks ago, I jumped onto the rower for the first time in several months and did 2000m. I finished in 7:08. I figure that's pretty decent for being 54 years of age. Thus, I decided that I'd like to incorporate rowing into my workouts and see how much I can improve.

I had rowed some before while a member at Orange Theory Fitness, but I learned, in a hurry, that there's a big difference in the water rower and concept. When I left OTF last summer, I could finish 2000m in about 6:02. In addition, most of the rowing there was shorter sprints. The most I have rowed at one time without stopping is 3000m.

In a previous life, I was a college distance runner, so I have a good endurance background. I've been going to the gym 3x/week and doing benchpresses, squats, overhead presses, and deadlifts. I'd like to get more cardio without the pounding of running; hence, the erg.

Biggest issue I have is that my stroke rate seems quite high compared to most people here. I tend to be around 34 spm, which probably means I don't have a lot of power in each stroke. I'd like to learn how to row well at a lower stroke rate.

Dangerscouse
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Re: Pete Plan Thread

Post by Dangerscouse » April 18th, 2019, 4:33 pm

DMcDougal wrote:
April 18th, 2019, 2:46 pm
I'm glad I found this as I've been looking for a training program for the concept 2. I'm looking forward to using the beginner program.

About 2 weeks ago, I jumped onto the rower for the first time in several months and did 2000m. I finished in 7:08. I figure that's pretty decent for being 54 years of age. Thus, I decided that I'd like to incorporate rowing into my workouts and see how much I can improve.

I had rowed some before while a member at Orange Theory Fitness, but I learned, in a hurry, that there's a big difference in the water rower and concept. When I left OTF last summer, I could finish 2000m in about 6:02. In addition, most of the rowing there was shorter sprints. The most I have rowed at one time without stopping is 3000m.

In a previous life, I was a college distance runner, so I have a good endurance background. I've been going to the gym 3x/week and doing benchpresses, squats, overhead presses, and deadlifts. I'd like to get more cardio without the pounding of running; hence, the erg.

Biggest issue I have is that my stroke rate seems quite high compared to most people here. I tend to be around 34 spm, which probably means I don't have a lot of power in each stroke. I'd like to learn how to row well at a lower stroke rate.
That isn't too high for a 2k and in fact it's good as you clearly have good aerobic fitness so if you improve on your strength this will serve you very well.

You did a 6:02 2k at age 53/54???!!! How heavy / tall are you? Was this on the erg or OTW? That is extremely good for any age, and exceptional for a 53/54 year old. That is three seconds faster than Andy Benko did this year aged 51
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

lindsayh
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Re: Pete Plan Thread

Post by lindsayh » April 18th, 2019, 7:14 pm

Dangerscouse wrote:
April 18th, 2019, 4:33 pm
That isn't too high for a 2k and in fact it's good as you clearly have good aerobic fitness so if you improve on your strength this will serve you very well.
You did a 6:02 2k at age 53/54???!!! How heavy / tall are you? Was this on the erg or OTW? That is extremely good for any age, and exceptional for a 53/54 year old. That is three seconds faster than Andy Benko did this year aged 51
I think that is a water rower 2k Stu.
Lindsay
73yo 93kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

MartinSH4321
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Re: Pete Plan Thread

Post by MartinSH4321 » April 19th, 2019, 3:11 am

ukaserex wrote:
April 18th, 2019, 1:03 pm
Regarding the Pete Plan...

It could be my age, or it could be some of the other stuff I do outside of rowing (weights, walking, bike riding) but as I look at the plan, my legs just scream at me for even thinking about doing the 8 reps of 500m more than once a week. Even once a week, they scream in rebellion, as it seems that my legs are never sufficiently recovered.

Maybe I'm getting older...

I thought that UT2 workouts weren't supposed to make the muscles sore, but they do..., at least, they do for me. Is that normal? Or has my HR monitor been lying to me about what my resting & max HR are, and thus throwing everything else off?
I'm working with an "adapted" PP with 3 hard sessions (1xTT, 1x short interval, 1x long interval) and 3-5 x UT2 per week. I had the same problem, the UT2 trainings felt too hard, then my shoulder and forearm started to hurt which lasted about 2-3 months.
My UT2 sessions were at an AHR of 130-135, my MHR is at 174 and RHR at 43.
I added a lot of cycling erg sessions to let my forearm recover with an AHR of only about 110-115 and rowing at about 120-125. This helped me a lot, I had enough power for the hard sessions. By now my body adepted and I was able to raise my AHR to 125-135, varying on the SPM (17-20). Now almost all my trainings are on the C2, I hardly use the ergobike any more.
So maybe it helps you to reduce your AHR at UT2 and then slowly raise it from time to time.
Cheers Martin
1983 Austria 1.86 94Kg
LP: 1:03.4 100m: 13.3 1': 392m 500m: 1:21.4
1k: 3:05 2k: 6:43 5k: 17:53 30': 8237m 30R20: 8088m 10k: 36:39
60': 16087m, HM: 1:19:42

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hjs
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Re: Pete Plan Thread

Post by hjs » April 19th, 2019, 3:54 am

ukaserex wrote:
April 18th, 2019, 1:03 pm
Regarding the Pete Plan...

It could be my age, or it could be some of the other stuff I do outside of rowing (weights, walking, bike riding) but as I look at the plan, my legs just scream at me for even thinking about doing the 8 reps of 500m more than once a week. Even once a week, they scream in rebellion, as it seems that my legs are never sufficiently recovered.

Maybe I'm getting older...

I thought that UT2 workouts weren't supposed to make the muscles sore, but they do..., at least, they do for me. Is that normal? Or has my HR monitor been lying to me about what my resting & max HR are, and thus throwing everything else off?
Age... really be carefull, above 50 recovery is getting less good. Ut2 work is not super easy, certainly if its low rate stuff.
If you do other work next to rowing, really be carefull, no more than 2 fast sessions.
I myself really notice it, won,t even begin to talk about injurees. :wink: But its a very thin line to stay on.

Also the way you trained, your last 2k, was a nightmare (in my book) but a session like that takes a lot out of you. You also started to do low rate work. Ad it all up...

Really look at, as if you are training someone else, would you let someone do what you do yourself? I totally get it you are pushing yourself, expect you to break 6.30 maybe even more, but use your head. Stay in one piece. You can only train as hard as you can recover...

Dangerscouse
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Re: Pete Plan Thread

Post by Dangerscouse » April 19th, 2019, 5:31 am

lindsayh wrote:
April 18th, 2019, 7:14 pm
Dangerscouse wrote:
April 18th, 2019, 4:33 pm
That isn't too high for a 2k and in fact it's good as you clearly have good aerobic fitness so if you improve on your strength this will serve you very well.
You did a 6:02 2k at age 53/54???!!! How heavy / tall are you? Was this on the erg or OTW? That is extremely good for any age, and exceptional for a 53/54 year old. That is three seconds faster than Andy Benko did this year aged 51
I think that is a water rower 2k Stu.
Aaahhh, thanks Lindsay. That makes a lot of sense
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » April 19th, 2019, 5:41 am

hjs wrote:
April 19th, 2019, 3:54 am


Really look at, as if you are training someone else, would you let someone do what you do yourself?
I needed to hear this today.
Male, January 1971
Neptune Beach, FL
on way back to LWT

ukaserex
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Re: Pete Plan Thread

Post by ukaserex » April 19th, 2019, 8:38 am

hjs wrote:
April 19th, 2019, 3:54 am

Also the way you trained, your last 2k, was a nightmare (in my book) but a session like that takes a lot out of you. You also started to do low rate work. Ad it all up...

Really look at, as if you are training someone else, would you let someone do what you do yourself? I totally get it you are pushing yourself, expect you to break 6.30 maybe even more, but use your head. Stay in one piece. You can only train as hard as you can recover...
True enough on the 2k effort, that's for sure. And that last bit..if I were training someone else...oh boy. That's a wake-up call. As always, Henry, you're making good sense!
100M - 16.1 1 Min - 370 500M - 1:25.1 1k - 3:10.2 4:00 - 1216 2k 6:37.0 5k 17:58.8 6k - 21:54.1 30 Min. - 8130 10k - 37:49.7 60:00 - 15604
1/2 Marathon 1:28:44.3 Marathon 2:59:36

5'10"
215 lbs
53 years old

DMcDougal
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Re: Pete Plan Thread

Post by DMcDougal » April 19th, 2019, 9:23 am

It was a water rower. I should have been more clear as OTF uses water rowers at their facilities.

DMcDougal
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Re: Pete Plan Thread

Post by DMcDougal » April 19th, 2019, 9:31 am


Really look at, as if you are training someone else, would you let someone do what you do yourself? I totally get it you are pushing yourself, expect you to break 6.30 maybe even more, but use your head. Stay in one piece. You can only train as hard as you can recover...

I agree with this. I coached high school cross country for 10 years and would never put the kids through a workout I hadn’t tried myself.

No one got hurt and we won 2 state championships.

Someone asked my height and weight. I’m 6’1” and about 220 right now. Bulked up from 200 on purpose for the weightlifting, but I’m about to cut back to 200-205 for a beach trip. B)

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thomasbaerten
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Re: Pete Plan Thread

Post by thomasbaerten » April 25th, 2019, 5:28 am

Hey Guys,

After looking for a good training plan I found the beginner Pete Plan and this thread.
But I need your help to adjust the plan to my needs.

I do crossfit 2-3 times a week. I want to row 2 times a week in addition to my CF training.
I was thinking to do only the first two workouts from the beginner pete plan.
So 1 long distance + 1 interval. Skipping the second long distance.
Do you think this is good idea?
Other option: Do all 3 workouts, but spreading it out over a longer period. So making it a 30-36 week program.

Last week I did the 2K test. I did it in 7 minutes 57 seconds. Other than that my only experience with rowing is during crossfit.
So mostly short intervals. Would recommend starting at week 1 of the program? Or can I "jump ahead" a bit?

Last question: in the program Pete doesn't give ppacing times for the intervals. How should a pace a "6 x 500m / 2min rest"?

Thanks for the advice!
31 yo, 5'8" (172cm) 180# (82kg)
PBs
2K - 7:50.0
5K - 20:58.7
10K - 43:36.0

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