Pete Plan Autumn 2015

[jackarabit]

Bb writes:

I've adopted a new warmup routine, as suggested by Mike Caviston.

Try the Eddy Fletcher warmup. Indexed to your 2K target pace.

https://www.yumpu.com/fr/document/view/ ... p-concept2

The Fletcher UK site is undergoing "reconstruction." link above is the only source I found currently.

[jackarabit]

bIsqeet, 2k pace - 3" a bit conservative in my case: 2:04.4 2k and 2:00.1 av. 8x500m.

[mdpfirrman]

Just got back from gym a while ago. Did an hour for 13759m (2:10.8 I think overall pace including working with no legs).

What I've been doing is just working on finish for 60 strokes - 30 strokes with just the lean back to 1 o'clock and then 30 strokes adding in the forward lean to 11 o'clock (no legs for 60 strokes). I normally can get 450m out of 60 strokes with no legs. Then I finish the 2000m and repeat for an hour.

It works out to be something like a 1500 X 7 with a very active "rest" period. Really worked on slowing down my SPM which was around 24 mostly with the legs added in. I'm now generating more power than I did just a couple of weeks ago. Last 500m I did manage around a 1:55 pace, which after an hour I felt was solid. I got bored around 42 minutes and did 10 or 15 strokes to just see how powerful I could get and I did get to 1:37 or so pace. I think that's the first time I could remember cracking 1:40 pace even for a few strokes. I'm just learning how to engage my core, glutes and lower back fully.

[jackarabit]

Rowan McSheen writes:

Don't forget that in the Pete Plan the intervals cycle through different distances. So when calibrating your pace for the 500s bear in mind that next time you'll have to hold it for 750m and the time after for 1,000

I haven't run across the above pacing protocol. My pacing notes from last summer indicate pace for 250-1k-250 pyramid as "less than 2k" and for 4x1k, 2k+3 to 2k+1. I don't have a rec for 6x750. Perhaps those numbers are trends in results rather than pace recs?

I have all the endurance intervals as 2k+5/7 so a single pacing recommendation there which supports your statement.

[mdpfirrman]

I just started erging following a running injury that left me aimless in terms of an exercise plan. I am currently horrible at rowing, but I'm hoping that once I've done it more than ten times I will get better and see the times that everyone puts up on this forum as a real inspiration. My plan is to follow the Pete Plan for beginners and to post here to get advice from more seasoned rowers, but if it's felt that I will not add in a meaningful way to this discussion I'm happy to bow out gracefully.

A little background about me, I'm 38 years old, 5'9" and 140 pounds. My first time on the machine I rowed in over 3 minute splits. I then watched a video on technique and now after 8 times total on the machine, today I rowed 6K in 2:23/500m (obviously still horrible, but massively better). My goal is to get down to a <8:00/2K by February.

Any comments on whether this is reasonable would be appreciated. Also, I have no idea how to pace the interval workouts in the PP. If I'm rowing a 2:23/500m for 6K what pace should I be aiming for for 6X500.

Thanks so much for reading and looking forward to having exercise buddies to keep me motivated.

From a Pete's Plan website. Not sure if it's "the" official website or not but I'm assuming it is. This answered most of my questions on pacing.

I know everyone is different, but I still want to know what are good times for each of the interval sessions!

Ok, but these are neither targets for the first time you try a session, or even for the longer term.

8 x 500m = 3seconds faster than 2k pb pace (2k – 3)

Speed pyramid = 2k pb pace (2k)

4 x 1000m = 1second slower than 2k pb pace (2k + 1)

5 x 1500m = 5k pb pace (5k)

4 x 2000m = Half a second slower than 5k pb pace (5k + 0.5)

3k, 2.5k, 2k = 1second slower than 5k pb pace (5k + 1)

That speed pyramid session is a strange one, how should I pace that?

Go at a constant pace for the 250m up to the 1k, and then speed up from there if you can. Resist the temptation to sprint the first 250m.

[Tyche]

I am hitting the 5x1500 today and since i dont have a 5k time i am wondering what to go for, i am currently thinking about aiming for 1:50, 2k time was 7:02 and i'm about 4 weeks into erging

Tyche, didn't you do the 4 X 2K at 1:50? If so, that is a good place to start. You will probably be able to do a little better than that though, but allow that to happen through the workout.

Correct, decided to try for 1:50 today as well as i had an interval session yesterday outside the plan, but i managed 1:49.4, which i consider to be okay. ran the exact same split on the first 4 (1:49.9)

[Fish out of water]

Thanks to everyone for all of the feedback, I really appreciate it. After two weeks I'm already hooked on erging and hope I can keep it up (and that my back doesn't give out).

[G-dub]

I am hitting the 5x1500 today and since i dont have a 5k time i am wondering what to go for, i am currently thinking about aiming for 1:50, 2k time was 7:02 and i'm about 4 weeks into erging

Tyche, didn't you do the 4 X 2K at 1:50? If so, that is a good place to start. You will probably be able to do a little better than that though, but allow that to happen through the workout.

Correct, decided to try for 1:50 today as well as i had an interval session yesterday outside the plan, but i managed 1:49.4, which i consider to be okay. ran the exact same split on the first 4 (1:49.9)

Good stuff. We learned that the first time through has some guessing game aspects and you are still acclimating to the load. The next time you will not have that and will make great strides forward. Next endurance interval for you is the "waterfall". Be cautious with that first 3K. It can get long at this new 5K pace of yours.

[Tyche]

Good stuff. We learned that the first time through has some guessing game aspects and you are still acclimating to the load. The next time you will not have that and will make great strides forward. Next endurance interval for you is the "waterfall". Be cautious with that first 3K. It can get long at this new 5K pace of yours.

Yeah, i am not looking forward to that one

[Edward4492]

Fish,
Pete Plan calls for (8) x 500m on 3:30 rest. With that said I'd hold off on the fast stuff for a few weeks. Log in some steady state stuff up to 5000m (or break it into 2 x 2500). Keep the stroke rate reasonable, in the 24 to 26 spm range.Try and duplicate what you see on the C2 form videos. When you're doing 5000m straight through in the 2:45 range, start looking at following the Pete Plan. You'll be surprised how fast you improve if you work on your form.

Greg,
Can't wait for you to outline what you're doing. Love your scientific, pragmatic approach to training. You always make sense.

As for me? Modified Pete Plan, adding in 30s/60r x (10) to work on speed and increasing my rate. Need to pull 32r at 2k to get where I want to go. More details on the daily training thread. Experimenting with slightly higher drags also.

[Fish out of water]

Fish,
Pete Plan calls for (8) x 500m on 3:30 rest. With that said I'd hold off on the fast stuff for a few weeks. Log in some steady state stuff up to 5000m (or break it into 2 x 2500). Keep the stroke rate reasonable, in the 24 to 26 spm range.Try and duplicate what you see on the C2 form videos. When you're doing 5000m straight through in the 2:45 range, start looking at following the Pete Plan. You'll be surprised how fast you improve if you work on your form.

Edward,
Thanks for the tips. I've done six non-interval 5K + workouts so far (I mean with no breaks at a steady rate the whole time. Sorry new to this so don't have my terminology down yet), my last of these was a 6k at just under 2:23 pace. I'm currently rowing at pretty close to 20 SPM. Is that too slow? Should I be trying for a higher stroke rate. I also set the drag to between 3 and 4, which I measured to be just over 100 on the machine at the gym. Is this a good setting for me? I had read that lightweight men typically use a low drag setting and at 140 pounds I think I qualify, but again I have no idea what I'm doing. Thanks again to all for the feedback. It's immensely helpful.

[jackarabit]

Fish, I agree with Edward that you need more time on the seat before cranking it on short intervals. However, the good news is that Pete Marston's pacing recommendation of a first target for 8x500 is "best 5k pace." Obviously the initial target pace would be well within your current capability as it's almost unimaginable that you can do 5k continuous but fail at 4k total at the same pace with generous interval rest periods. You're delivering on leg speed and power at a low df. Your 20 rate allows gives plenty of recovery time and allows the flywheel to slow enuf to maximize power per stroke (nearly 5Watts/stroke which is a solid start). You are doing everything right thus far which puts you ahead of the game. Best spend some time--say a month and a half and a couple hundred K--on aerobic endurance and muscular adaptation. Jack

[G-dub]

Fish is ready to roll, so roll on! I think what me, Ed and Jack are saying is that the greatest gains happen, over the long term, with steady state with good techincique comined with stratgegic interval work at the different thresholds. Jump in as your heart and stomach want, but remember that the long boring stuff has importance. I think many of us are experiencing that at the moment. The science, at least, is in favor of not taking for granted the aerobic work.

[bisqeet]

bIsqeet, 2k pace - 3" a bit conservative in my case: 2:04.4 2k and 2:00.1 av. 8x500m.

thanks jack - gonna try and give it a go - maybe try the first four on sub7 -3 tempo and then just go full tilt for the last 4 (if possible) - just looks daunting on paper.
I checked out a couple of other links you posted and also the a little about Paul's Law.

based on my 10k time (38:34,3) I should be up for a 1:34 500m piece... *shudders*
I guess my cardio base is quite good now, so that I can try a few sprints every now and again. My first (and last 2k) was 7:07 - i'm hoping Pete Plan will help me get sub7 this year, before i'm too old....

[Balkan boy]

Try the Eddy Fletcher warmup. Indexed to your 2K target pace.

https://www.yumpu.com/fr/document/view/ ... p-concept2

The Fletcher UK site is undergoing "reconstruction." link above is the only source I found currently.

Thank's Jack, that looks interesting. I'll definitely use it for my TT.
I've been doing something similar, but shorter. I don't always have the time for a 5km/20min warmup.


This morning I did:
L4: 2x40min with 3' rest between pieces.
Average stroke rate around 17.
Pace around 2:20/500m
HR zone: UT2 - 80% of HRmax.

It would be better if I could do 40' in the AM and 40' in the PM, but it's still not to be.