Pete Plan Thread

[faach1]

Oops, indeed misread the pb list. 16.30 makes much morse. Overall though the pb list is still far from level. 2k, hm are still very modest. No doubt certainly not current.

Still think the op. could look furter, here on the forum, few people can relate to his scores. With in mind looking at people better than you, think he should go for 6.00 guys. And the way they train.

With his 1k 125.x and 5k 139, he should be around 6.10 ish right now. And given his relative newby status sub6 looks within his potential. Volume and low rate training are key here. Not Pete plan stuff.

Henry, would the Wolverine Plan surfice for this guy who’s looking to go around 6:00?

[hjs]

Oops, indeed misread the pb list. 16.30 makes much morse. Overall though the pb list is still far from level. 2k, hm are still very modest. No doubt certainly not current.

Still think the op. could look furter, here on the forum, few people can relate to his scores. With in mind looking at people better than you, think he should go for 6.00 guys. And the way they train.

With his 1k 125.x and 5k 139, he should be around 6.10 ish right now. And given his relative newby status sub6 looks within his potential. Volume and low rate training are key here. Not Pete plan stuff.

Henry, would the Wolverine Plan surfice for this guy who’s looking to go around 6:00?

That could work, certainly the L4 stuff could be usefull to build his Base Freddie

[JotaBg]

Hey guys, a question about pacing for the Beginner Pete Plan.

I completed this week the first week of the plan. I wanted to take things pretty easy since this is my first time rowing, so I tried to be quite conscious in terms of technique, relaxation and efficiency.

My first sessions were pretty conservative:

Date Distance Time Pace
11/21/20 5,000m 25:46.4 2:34.6 (Day3 easy)
11/20/20 500m 1:36.7 1:36.7 (This was my 500m tryout going off program)
11/19/20 3,000m 13:11.5 2:11.9 (Day 2; This was harder but doable)
11/17/20 5,000m 25:47.5 2:34.7 (Day 1 easy)

The thing is that the program indicates that I should keep the same average pace from previous sessions while increasing distance(till 10k in Week1). So my concern is that I went a bit too easy in this first week and I am "stuck" to this slower pace for a while now (more than 2 months).
So my question is, should I just keep it as it is and use this easy pace to build up technique and efficiency, or should I try to go a bit harder next week and to fine-tune a bit better the effort? What would you recommend?
Thanks,
J

[btlifter]

Thank you all for all the insights!

My takeaways are:
1. Don't fixate too much on DF. It will likely be helpful to work on gradually reducing the drag over time as I improve my technique and fitness, but there is no rush.
2. It would probably be helpful to receive some feedback on my form. I will record myself doing a piece and post it. Is it more useful to post a particular distance time trial, or a moderate effort?
3. I should continue to focus on base work! I appreciate the mentioning of the Wolverine Plan - indeed it was one of the first things I read and it was the primary influence for my training. I really like the "fit" of Pete's Plan for my life though. My work and family demands fluctuate from week to week and day to day, so It is difficult to follow anything especially structured. I like that, with PP, I can ensure that I get in the 3 "quality workouts" (this is the terminology that I would use in running; apologies if it's inappropriate in this context), then simply get in as much additional low intensity work as I have time for/that my body feels able to recover from (currently that's been around 100km/week + around 30km/week of easy jogging).

[MartinSH4321]

Thank you all for all the insights!

My takeaways are:
1. Don't fixate too much on DF. It will likely be helpful to work on gradually reducing the drag over time as I improve my technique and fitness, but there is no rush.
2. It would probably be helpful to receive some feedback on my form. I will record myself doing a piece and post it. Is it more useful to post a particular distance time trial, or a moderate effort?
3. I should continue to focus on base work! I appreciate the mentioning of the Wolverine Plan - indeed it was one of the first things I read and it was the primary influence for my training. I really like the "fit" of Pete's Plan for my life though. My work and family demands fluctuate from week to week and day to day, so It is difficult to follow anything especially structured. I like that, with PP, I can ensure that I get in the 3 "quality workouts" (this is the terminology that I would use in running; apologies if it's inappropriate in this context), then simply get in as much additional low intensity work as I have time for/that my body feels able to recover from (currently that's been around 100km/week + around 30km/week of easy jogging).

@2: you'll propably get the best feedback when you post rows at different rating and pace, like
easy pace around R20
5k PB pace and rating
2k PB pace and rating (not the outdated pace, more like 6:10/6;05 )
1k PB pace and rating
all at least about 30''

[hjs]

Thank you all for all the insights!

My takeaways are:
1. Don't fixate too much on DF. It will likely be helpful to work on gradually reducing the drag over time as I improve my technique and fitness, but there is no rush.
2. It would probably be helpful to receive some feedback on my form. I will record myself doing a piece and post it. Is it more useful to post a particular distance time trial, or a moderate effort?
3. I should continue to focus on base work! I appreciate the mentioning of the Wolverine Plan - indeed it was one of the first things I read and it was the primary influence for my training. I really like the "fit" of Pete's Plan for my life though. My work and family demands fluctuate from week to week and day to day, so It is difficult to follow anything especially structured. I like that, with PP, I can ensure that I get in the 3 "quality workouts" (this is the terminology that I would use in running; apologies if it's inappropriate in this context), then simply get in as much additional low intensity work as I have time for/that my body feels able to recover from (currently that's been around 100km/week + around 30km/week of easy jogging).

Think you are already on track. Still think you could get a boosd from looking at people who are your level. Also, when covids gone, maybe look at a few races. Does can be a nice target. You still have a few years left in your prime. Would go for sub6, you have it in you.

You do know the c2ctc ? That could also give inspiration. Maybe have a look. And maybe find a team which suits you.

[JotaBg]

Hey guys, a question about pacing for the Beginner Pete Plan.

I completed this week the first week of the plan. I wanted to take things pretty easy since this is my first time rowing, so I tried to be quite conscious in terms of technique, relaxation and efficiency.

My first sessions were pretty conservative:

Date Distance Time Pace
11/21/20 5,000m 25:46.4 2:34.6 (Day3 easy)
11/20/20 500m 1:36.7 1:36.7 (This was my 500m tryout going off program)
11/19/20 3,000m 13:11.5 2:11.9 (Day 2; This was harder but doable)
11/17/20 5,000m 25:47.5 2:34.7 (Day 1 easy)

The thing is that the program indicates that I should keep the same average pace from previous sessions while increasing distance(till 10k in Week1). So my concern is that I went a bit too easy in this first week and I am "stuck" to this slower pace for a while now (more than 2 months).
So my question is, should I just keep it as it is and use this easy pace to build up technique and efficiency, or should I try to go a bit harder next week and to fine-tune a bit better the effort? What would you recommend?
Thanks,
J

Hi guys,

Any advice that you can share?

Many thanks,
J

[hjs]

J, I would not worry to much about pacing yet. Focus on technique and building a solid stroke. Better to start out relax and give yourself room to go faster. After a few weeks you will have a better idea about pacing.

In general though, interval is done faster and at higher spm.
Longer continues sessions are at a slower pace and lower spm.

[JotaBg]

J, I would not worry to much about pacing yet. Focus on technique and building a solid stroke. Better to start out relax and give yourself room to go faster. After a few weeks you will have a better idea about pacing.

In general though, interval is done faster and at higher spm.
Longer continues sessions are at a slower pace and lower spm.

Many thanks, as always, hjs!

I will concentrate then on technique and taking things slowly and see how it goes.

[Dangerscouse]

I will concentrate then on technique and taking things slowly and see how it goes.

I haven't done the Pete Plan, but I assume that constant improvements are important, so keeping it on the slower side of pace is advisable. There are a lot of mental benefits from beating your previous time / distance for most or every session.

[btlifter]

Think you are already on track. Still think you could get a boosd from looking at people who are your level. Also, when covids gone, maybe look at a few races. Does can be a nice target. You still have a few years left in your prime. Would go for sub6, you have it in you.

You do know the c2ctc ? That could also give inspiration. Maybe have a look. And maybe find a team which suits you.

Thanks! I did join the c2ctc (Thanks Stu) on Team Oarsome! I don't know about "on my level". But, I do follow a couple of athletes who are aspirational for me, and who I hope to share a level with one day (Cameron Buchan and Jason Marshall). Any suggestions for blogs, youtube channels, websites, or anywhere else that feature strong rowers from whom I can learn?

[Dangerscouse]

Thanks! I did join the c2ctc (Thanks Stu) on Team Oarsome! I don't know about "on my level". But, I do follow a couple of athletes who are aspirational for me, and who I hope to share a level with one day (Cameron Buchan and Jason Marshall). Any suggestions for blogs, youtube channels, websites, or anywhere else that feature strong rowers from whom I can learn?

Cam, have a search for Aram Training on YouTube. He has some interesting technical videos that break down some of the more subtle areas of the stroke.

Science of Rowing is a website I have just found, that looks very interesting. Podcasts, articles, research etc all in one place, but I am yet to really check if it's as good as it seems

[hjs]

Think you are already on track. Still think you could get a boosd from looking at people who are your level. Also, when covids gone, maybe look at a few races. Does can be a nice target. You still have a few years left in your prime. Would go for sub6, you have it in you.

You do know the c2ctc ? That could also give inspiration. Maybe have a look. And maybe find a team which suits you.

Thanks! I did join the c2ctc (Thanks Stu) on Team Oarsome! I don't know about "on my level". But, I do follow a couple of athletes who are aspirational for me, and who I hope to share a level with one day (Cameron Buchan and Jason Marshall). Any suggestions for blogs, youtube channels, websites, or anywhere else that feature strong rowers from whom I can learn?

Go to the concept2 rankings and see where you stand. Go to c2ctc site and ditto. Those 2 certainly are guys above you right now. Good to look up too and get inspiration from.
Maybe look at races on youtube.

[DNA_Rower]

Did a Pete Plan speed pyramid today, and knocked 1.1s off the previous cycle (3 weeks ago) split - now 1:43.8

Coupled with a 5k PB on Friday, I am hopefully in a decent place for the BRIC 2k on Saturday (Lwt M40).

That Speed Pyramid pace is still 1s off my peak Speed Pyramid back in 2017 that I did a week before my 2k PB (6:56.9).

So, dunno if I will get sub-7 at the weekend. Hope so. I will do a distance interval tomorrow night, rest Wednesday and then have a couple of slow easy sessions Thursday and Friday. Meanwhile I am again about 76kg right now, so got to shave off a few grams.