Pete Plan Thread

[hjs]

Hi Robert,

Welcome! I'm currently on week 5.4 of the BPP, have had my model D since mid-December and have fostered a budding addiction to the pain machine.

I'm right there with you on waiting to complete the full 24 weeks prior to testing my times. When I started, prior to sinking my teeth into the BPP, my "goal" for a row would be to go at least 1,000 m per 10 minute row. Did that for about two weeks, got to about a 9:30 2k time, and decided it was time to try this "Pete's Plan" everybody seemed so enthusiastic about.

I haven't retested as a true TT yet, but yesterday was the first round of 3 x 2k/R4:00 so I thought it would be a decent gauge for my improvement to date. The instructions on the BPP are to base the pace off the prior 2x2k session, but that was from a couple weeks back and I've made significant strides since so I went out with the goal of rowing around a 2:05 average for the first two, then I was hoping to break 8:00 on my final rep. It was right around the 1k mark on that final rep that I realized it was not my day, and I ended up finishing in 8:04.5 for a pace right at 2:01.1 (2:02.9 average across the 3 intervals).

I write that so I can write this: I was pleased with the performance as a strong finish to an interval set, but if I had gone out to do a PR and came in at 8:04.5 I would have been extremely disappointed, even just 5 weeks into the program. I think I could probably get under 8 minutes if I hopped on the erg with that express goal this evening, but knowing I didn't give my best shot and got close leaves me wanting to train harder and focus more over the next 19 weeks so when I'm actually ready to PR I'll be well beyond flirting with 8:00, and might be targeting 7:45.

_________________________________

Question for the group:

On my longer distance rows lately - up to 7,500 in a sitting - I'm right around 22-23 SPM and a pace in the neighborhood of 2:06. As you can see from above, my aggressive but not PR level 2k pace is only about 3 seconds better. Is that a pretty normal split? Or should be really pushing to either slow my SS work or speed up my SS and AT work?

That 2k is far your best. A real 2k is done standalone.

If your SS rows are done with spare you are a lot faster. The dIfference between a 30min and 2k, both done at max is around 8/9 seconds. So say your ss work is done at max around 2.06, your max 2k will be around 1.57.
Your Ss should ofcourse not be a max effort, so I think you are already faster.

It would not surprice me if you pulled around 1.50 on the 2k, if you are at the end of your plan. Right now don,t worry to much and simply do the sessions. You will get faster!

In general, do the longer sessions a bit on reserve, and the shorter faster stuff more agressive.

[livingkennedy]

Brandon, do you have a HR monitor? I'm wondering if you could use that as a bit of a guide for your SS rows. Your pace is a bit "aggressive" on those longer rows which go up 500m each week! I think the key in those long rows is a slower pace allowing you to put in the long meters at a somewhat lower heart rate. I'm looking at a 12km SS row next week in BPP week 20.

Hi Mitchel - I do wear a HR monitor, I generally try to stay in the mid-150 range on the SS stuff and I'll jump to 165-170+ on the sprints. I've generally found if I stay below 160 I can go for 30 or more minutes with plenty left in the tank.

That 2k is far your best. A real 2k is done standalone.

If your SS rows are done with spare you are a lot faster. The dIfference between a 30min and 2k, both done at max is around 8/9 seconds. So say your ss work is done at max around 2.06, your max 2k will be around 1.57.
Your Ss should ofcourse not be a max effort, so I think you are already faster.

It would not surprice me if you pulled around 1.50 on the 2k, if you are at the end of your plan. Right now don,t worry to much and simply do the sessions. You will get faster!

In general, do the longer sessions a bit on reserve, and the shorter faster stuff more agressive

I hope you're right! I'll find out for sure in about 5 months, in the meantime I'll keep putting the meters in the bank and getting ready. I do think I might need to back off just a little on my current SS stuff, but only by a little. Tough to slow down sometimes when working hard and improving rapidly feels so good!

It's funny how a month and a half ago this really got started as a weight loss thing, but now I'm much more focused on improving my technique and performances. Seeing times here that folks are averaging, then going and doing a "hard 10" strokes to see how fast I can go, it's humbling and motivating all at the same time.

Brandon

[rascott]

Brandon Interesting. I’d struggle to hit that average HR at the rate I row those sessions. My SS sessions are around 23spm with an average HR in the region of 129-133. But then again I may be a “low beater”. I’m 48 and the highest I’ve ever got my HR is on a mountain bike going up steep singletrack where it spiked at 165. What rate are you rowing your SS at?

[mitchel674]

BPP 19.2 is an 800m x 5, r2.

I was out last week skiing and off the plan for 6 days. Returned this week with two 10k steady state rows just to try and get back into things. I wasn't really sure what to expect with the intervals today. Targeted 2:04.





I think I found my maximum heart rate on that last interval. Topped out at 167 and I was ready to fall off the erg.

[mdpfirrman]

@ Robert - thanks for posting more. Please keep reporting progress. From a guy coming back to the rower (and with your fitness from the mountain bike), I think all of us could benefit! I would bet you're a low HR guy. Not that uncommon if you've had years of cardio training.

@ Mitchell - you're officially initiated when your dizzy and silly sick on the erg and you wonder why you like it! Nice work. That's a solid session. Never done the BPP. When I began, I didn't know it even existed. Ironically, I ended up doing something on my own that was similar.

@ Brandon - the SS/interval pace sessions are hard to judge. To make it even harder, the BPP is less workouts per week, so I think if you're feeling it, you can go a bit faster. You just don't want to push so hard initially that you can't improve and hit a wall. Robert's approach is very sensible. It's honestly a plan that allows you to get in shape as you go and if you're not crazy hard on the SS work initially, you'll keep improving. When you get to the full PP (6 days a week rowing), it's not uncommon to have your SS work around 20 to 22 seconds slower than your PB 2K pace. Right now I'm at a 1:48 pace for my 2K and around a 2:09 for my SS work. I break my SS work either into 2 5K sessions (2 minutes rest) or 2 6K sessions (again, 2 minutes rest just to towel off). If I feel exhausted, I'll back it off closer to 2:12 or so (24 seconds off my PB 2K pace). That's "recovery" mode for me.

I do agree with Henry that you're certainly sub 8 2K now. How much, not sure, but probably around 7:50 at least. Progressing well.

@ Erik - glad you're still rowing. Missed you on the thread. I think the reason you were "getting in your head" is you were just placing too much pressure on yourself to go faster each session and you started pretty aggressive to begin with. Glad you're still at it! With consistency, the times (especially for you) will come down rapidly.

[RayOfSunshine]

Welcome Robert!

Today's BPP week 6.3, 7500. Followed the plan and it felt great. I really appreciate everyone's advice and motivation on here.

[hjs]

I hope you're right! I'll find out for sure in about 5 months, in the meantime I'll keep putting the meters in the bank and getting ready. I do think I might need to back off just a little on my current SS stuff, but only by a little. Tough to slow down sometimes when working hard and improving rapidly feels so good!

It's funny how a month and a half ago this really got started as a weight loss thing, but now I'm much more focused on improving my technique and performances. Seeing times here that folks are averaging, then going and doing a "hard 10" strokes to see how fast I can go, it's humbling and motivating all at the same time.

Brandon

Go for both Brandon, given you age, height etc I think its very realistic to think about sub 7.
For now just try to make working out a habit that sticks! Your fitness will follow.

[rascott]

BPP 12.1

10,000m
44:17.3
ave split 2:12.8
spm 23
ave HR 129

the instruction was to get below my last 10K which was 2:13.2 so am happy with today's effort. I was down at 2:12.4 at 5K and suddenly thought I should leave myself a bit of breathing space for future 10ks as I was finding it quite an effort (probably due to a couple of glasses of wine and not enough sleep last night) so let the average creep up to 2:12.9 in the closing stages

[livingkennedy]

Hi Rascott,

Below is my workout from yesterday. I usually try for a bit of a sprint finish, but if you look the majority of my session I'm hanging right around 20-22 SPM and a pace in the neighborhood of 2:09 - backing off my earlier time just a bit.

I think my higher HR is the result of me rebuilding some of my lost fitness, honestly. When I first started out I saw a 178 HR pop up on the monitor and slowed my rowing to a crawl to avoid, you know, dying or something. Over the past month my HR during these workouts has gone from hanging around the mid/low 160's for a 5k / 22 SR / 2:20 pace to now being at mid 150's for a 7K+ / 22 SR / 2:09. I'm betting I'll be holding a similar pace in the 140 HR range within the next month or so, just working some pulled pork out of my arteries at the moment.

I did start the plan with the intention that I'd be working off my old times exactly as prescribed, but honestly after a few weeks of rowing I think I'd be frustrated going along at 2:26. Starting from a place of being unfit and relatively young, my first month was as much me getting into rowing as it was getting my body working as an engine again. The dust has now been largely blown off and I'm settling into a more normal pattern of improvement.



Henry - Sub 7 is certainly the longer term goal, along with a 3 hour marathon, but agree 100% that the larger umbrella goal under which these others fall is to build and maintain an exercise habit for life. So far early returns are positive, but I'm 1.5 months into the rest of my life and consistency is more important than any single workout or goal.

Mike - I do like the towel off approach, neglected to try it yesterday since at 7,500 m I'm still within my comfort zone, but once I get closer to 10k I'm betting that will help take my mentality from "improve on the last one" to "I'm getting a good workout and building fitness," which I feel is probably more important for these SS rows as the distance increases.

[rascott]

it's a bit pointless to compare heart rates i think as we are all built differently, we are different ages etc. The main thing is keep doing it.

This is something I never achieved through 16 years of on/off running, despite doing numerous 10ks a few halfs and one full marathon (London in 2006) I never achieved the 5/6 days a week consistency and 20 miles per week you need to really improve at running. Plus I'm not built like a runner (although anyone can run). The erg has been a revelation, as Ive been pretty consistent, actually looking forward to SS rows, intervals..all of them. I like the constant focus on numbers, the way just even thinking about technique makes your split magically come down.

My aims started out as weight loss and fitness to do mountain biking and hill-walking (week in Scottish Highlands booked in July) - both of which are activities where the less timber you are lugging around the better...but its now becoming an objective in its own right so I may be seeking out some races in my area soon.

I'm also a slave to the Garmin watch which gives me an ever increasing daily step target to achieve so this inevitably means 2 mile walks with the dog at 10pm just to get the steps done! Doing this to strengthen my glutes/hip muscles which are still weak following 2 weeks in hospital last year getting pelvis screwed back together. I'm hoping the erg is helping in this respect too.

[jbhop5857]

Good Day,
Everyone is really kicking butt - love seeing all these new people kicking in. I haven't responded to many individuals lately, I will catch up this afternoon.

Cycle 6/ Week 1/ Day 1

The Waterfall with >30 spm.

10/31/17 11/21/17 12/19/17 01/30/18
3000 157.8 155.7 154.0 152.0
2500 156.7 155.0 154.0 150.5
2000 153.5 152.1 150.5 147.8

Avg 156.3 154.5 152.8 150.1


On two occasions, the waterfall lined up with a 2K TT and thus there are only four entries for it. I pushed today the best I could and am happy with the average.

This is suppose to be my last round on the Plan and I hope to make a bit more improvement on the upcoming core pieces.

Have an awesome day,

David

[mdpfirrman]

Just posting more as follow up now until my race this Saturday. After that, I'll post up how I did at the race and then what I'm going to do transitioning away from the Pete Plan. Like last year, I won't bore you guys with my year round training plans. Suffice it to say that this year was rewarding and also frustrating as I thought I had figured out the "perfect" plan for me and then neglected to do much long, hard work (AT work I found out is a VERY important part of any long term plan!).

Today was a "fun" day for me. Again, I'm in "taper" mode this week before my one (and only) race this Saturday. I did an easier 2K W/U (around 2:10) and then a faster 800 (nearly race pace, 1:49) and then two brisker 1Ks (around 2:01 or so). Not really fast other than the 800m. I felt I had more in me than the 1:49 pace (obviously as my PB on the 2K is 1:48 pace). Wanted to do some fun, fast work but not work too hard. All told 4800 meters, of which 800 was hard, 2K semi hard and 2K easy.

I don't think I'll do any more races this year and, quite frankly, I'm looking forward to just a little less structure in my workouts and to play around some with more lifting, my new Air Dyne Pro bike, etc. Rowing will always be a huge part of my training but I don't want it to be the only thing I do. I'm short (I say 5' 10" but more like 5' 9" or so now as I age). I would like to get back to working more on strength and body fat for a while. I worked on cardio all year (although neglecting AT work) and feel I've now got a decent cardio base. I need to work on my longer rows this year (I might go after some 5Ks or 10Ks). Also plan on doing something with Kettlebells as well. I thought about the 10K Swings in 30 days but with rowing that would kill me! Might be more like 5K Swings in 30 days. That original plan (devised by Dan Johns, famous strength trainer) was with a 25kg KB. I have one of those but even 5K in 30 days at that weight would be a lot for me right now. Might build up to that.

@ Ray - I'm really interested in what you can do on a 2K all out. Your 2K is soft relative to your other times.

@ Robert - Yeah, I tried running too. I was a terrible runner. My best runs were trail runs because I'm a decent climber but I started running after I destroyed my right knee. I'm built for sprinting more than endurance for sure. Your SS approach seems very smart. I used to use a HR monitor more (got frustrated they kept breaking/batteries needed replaced all the time, etc). Mostly on the SS rows now I try to keep around a 6/7 on a 1 to 10 scale, 10 being the hardest. I go by feel more than HR. After years of wearing a HRM, I have a pretty decent idea of where I am at all times. I personally think we sometimes suffer from data overabundance. I try to keep it fairly simple in the training for that reason. Likewise, if we look too much at HR (assuming we're recovering OK) when doing intervals, that can act as a mental block.

Hopefully, you guys will continue the thread (like you have been) after I leave and David is done with his races. Not sure if RowerGal plans on doing a few more rounds after her 2K TT or not.

I'll drop in on occasion but no sense in me muddling if I'm not participating. Many of you will be faster than me very soon anyway! Been fun participating in this thread again. This was my favorite thread when I started on the forums and I've learned a lot from it. I still enjoy it though my body is limited in how many rounds now I can do!

[RowerGal]

Welcome @Brandon and @Robert! Welcome back,@Dreadfish.
@RayofSunshine - You sound MUCH more satisfied with your latest row after making some adjustments. Very good to hear!
@mitchel674 - Looks like you are already back in the saddle. Seems the legs are back in "erg alignment' after the ski trip. Nice work on the intervals today.
@Mike - Jealous of your taper mode. Today, for the first time, I struggled getting to the erg. Got the job done, but am hoping it was just an "off" moment and I will be able to press on through til early March. I plan to do a TT for the 2K and the 500m sometime next month. Maybe a 5K too, but it is less of a priority. Can't wait to see your results for this weekend.

Cycle 6/Week 1/Day 1. Today I did 8x500m on RI 3:30. Target of 1:58.8 (2K-3.1) for me.
@David You entered my mind during my workout today after interval #6 when my wireless quit spontaneously. I lost my headphone music and ErgData lost my first 6 intervals during the rest for #6. I was frozen in time, thinking "what just happened?", but I had seen that I had 1:20 left on the rest before the glitch, so I just reset everything for 2 more 500m intervals and rowed #7, then #8. Luckily, the C2 memory had the first 6 reps saved. Technical SNAFUs - No Like! . I did bump the DF up a teeny bit more than my usual 119 to 121 today. Felt ok. This was the first time for this workout where I had all reps were under 2:XX. Pretty happy.

[jbhop5857]

@rowergal - Yeah, terrible. and for some reason, the pain of getting going again is huge.... But, that is a pretty awesome 8x500. Kicking butt for sure, when is the TT?

David

[mitchel674]

You will beat me to sub 8:00 for sure!