Pete Plan Thread

[-marius-]

@JerekKruger - Nice going sub 1:40 pace on the pyramid Looks like the sub 6:40 2K is happening quite soon

PP 2.5 Distance work
30 min on the skierg. Focus on short strokes and consistent stroke rate. Testing 10k speed, should be able to go sub 1:55 on full speed.
Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,764m 1:55.9 225 1072 47
6:00.0 1,526m 1:57.9 213 1033 47
12:00.0 1,539m 1:56.9 219 1052 47
18:00.0 1,553m 1:55.9 225 1073 47
24:00.0 1,566m 1:54.9 230 1092 47
30:00.0 1,580m 1:53.9 237 1114 47

5K on the rower. Preparing for a 30r20 PB soon, so gave it a little extra push on the last K's.
Time Meters Pace Watts Cal/Hr S/M
18:21.0 5,012m 1:49.8 264 1208 20
5:00.0 1,352m 1:50.9 256 1181 20
5:00.0 1,357m 1:50.5 259 1191 20
5:00.0 1,367m 1:49.7 265 1210 20
3:21.0 938m 1:47.1 285 1278 20

[RayOfSunshine]

Worst workout on BPP
BPP 8.5: 3x1k 3r
Goal: 1:54.9
Actual: 1:56.8 28spm

1: 1:54.7 29spm 159hr (went out too fast [around 1:51] for 1st 300-350, so I paid for it the rest of the workout; it sucked so bad)
2: 1:56.4 29spm 167hr
3: 1:59.4 28spm 168hr (gasping for air the final 300-400)

Oh well, I want to come back to this in about a month.

[mitchel674]

Worst workout on BPP
BPP 8.5: 3x1k 3r
Goal: 1:54.9
Actual: 1:56.8 28spm

1: 1:54.7 29spm 159hr (went out too fast [around 1:51] for 1st 300-350, so I paid for it the rest of the workout; it sucked so bad)
2: 1:56.4 29spm 167hr
3: 1:59.4 28spm 168hr (gasping for air the final 300-400)

Oh well, I want to come back to this in about a month.

Tough one, but a learning experience. I've become a bit more disciplined on these intervals. I keep get to my target pace quickly and try to keep it there. Particularly important for me in the early intervals. If I come out to fast in the early intervals, I never really recover and pay the price with decreasing times later.

[rascott]

BPP 15.2 - 5 x 750m / 2min rest

1st 4 intervals at previous 3 x 1000m pace (=2:01), go for it in the last interval. Today felt pretty good...



Would this be a good session to predict 2K pace from? If not, what is?

thanks

[Dangerscouse]

I'm far from an expert but I would have thought you will need a minimum of 1,250m to gauge a 2k time.

750m in to a 2k and reality hasn't bitten by that point.

[JerekKruger]

@Marius - let's hope so . What's your target pace for the 30r20?

@Ray - there's something about 1k that makes them particularly unpleasant in interval sessions. They're just long enough to be psychologically tough, but short enough that you can still go pretty fast on them. Sounds like you overenthusiastic start on the first interval hurt you a lot: I've been there. No doubt you'll hit your target next time.

@Robert - I believe a lot of people use 4x750m/3r as a benchmark to estimate their 2k against (roughly the same average split) so I'd say your workout is likely to be a little slower than your potential 2k (i.e. you can probably row a 2k at 1:58 or maybe faster). Note however that each individual will have a slightly different relationship between their times for a 2k and their times on their favourite benchmark workouts so you'll have to learn your own over time.

@Stu - comparing a single 750m to 2k isn't going to tell you very much, but by the time you've accumulated 3k's worth of oxygen debt and you're going into your fifth 750m the comparison starts to show.

[rascott]

@Robert - I believe a lot of people use 4x750m/3r as a benchmark to estimate their 2k against (roughly the same average split) so I'd say your workout is likely to be a little slower than your potential 2k (i.e. you can probably row a 2k at 1:58 or maybe faster). Note however that each individual will have a slightly different relationship between their times for a 2k and their times on their favourite benchmark workouts so you'll have to learn your own over time.

Thanks Tom..Ive also read elsewhere that 10 x 500m/1min rest is a good predictor for your 2K time, so might have to subject myself to this at some point!

[-marius-]

@Marius - let's hope so . What's your target pace for the 30r20?

I'm not a big powerhouse and I'm really a high spm man so target will be some meters longer than 8300m, nothing extreme Old PB is 8287m.

[JerekKruger]

Thanks Tom..Ive also read elsewhere that 10 x 500m/1min rest is a good predictor for your 2K time, so might have to subject myself to this at some point!

I think the usual ones are either 6x500m/1r or 8x500m/2r, both of which are often very similar to 2k pace. I'd say 10x500m/1r is a bit long so would probably be a fair bit slower than your 2k potential. I believe that Pete himself suggests the 8x500m/2r you do in week 23 to get an idea of what to pace a 2k at, so assuming you're not planning on doing one before you finish the BPP perhaps that's the workout to look at.

I'm not a big powerhouse and I'm really a high spm man so target will be some meters longer than 8300m, nothing extreme Old PB is 8287m.

Still sounds pretty powerful to me

[rascott]

I think the usual ones are either 6x500m/1r or 8x500m/2r, both of which are often very similar to 2k pace. I'd say 10x500m/1r is a bit long so would probably be a fair bit slower than your 2k potential. I believe that Pete himself suggests the 8x500m/2r you do in week 23 to get an idea of what to pace a 2k at, so assuming you're not planning on doing one before you finish the BPP perhaps that's the workout to look at.

ah yes of course, I'd forgotten about that. I'll wait until then. Quite happy plodding along with the BPP allowing improvements to happen gradually. Just need to sort out the biscuit habit...(that's biscuits in the UK sense of the word although I did have a US biscuit recently and they have the same effect I'm guessing)

[hjs]

I think the usual ones are either 6x500m/1r or 8x500m/2r, both of which are often very similar to 2k pace. I'd say 10x500m/1r is a bit long so would probably be a fair bit slower than your 2k potential. I believe that Pete himself suggests the 8x500m/2r you do in week 23 to get an idea of what to pace a 2k at, so assuming you're not planning on doing one before you finish the BPP perhaps that's the workout to look at.

ah yes of course, I'd forgotten about that. I'll wait until then. Quite happy plodding along with the BPP allowing improvements to happen gradually. Just need to sort out the biscuit habit...(that's biscuits in the UK sense of the word although I did have a US biscuit recently and they have the same effect I'm guessing)

8x 500 on 2 min, if you do that with 2k intensity is certainly not 2k pace, more 2 seconds faster. On 1 min rest its close.
The 4x1k on 5 is best, very close to 2k plus 1.

Beginners have it tough, or are lucky they improve still rapidly, so predicors are often to soft.

[livingkennedy]

@Brandon I'm on this tomorrow. Thanks for your post. I'll try to hit my pace 1:54.9 as you did. Did you do the same SPM as you did on the 7x500?

Hey Ray - I actually did the 500m sessions at 2 SPM lower (25 spm vs 27 spm), which really isn't ideally how I'd like to approach it. My SR on the 500m piece was due to me trying to hit my previous pace for the first 6 intervals, so since I had gained some speed I adjusted by slowing my stroke rate down. In retrospect I don't believe this was the right decision because part of the reason for rowing these shorter pieces is to get acclimated to a fast stroke rate. For the 1k intervals I had just been reading about how for a 2k test you really want to have a minimum SPM of around 28, so my goal on the session was to hold a higher rate for the entire session.

I do have a question for the group on the subject..

For sessions like the 7 x 500 where pacing is based on something that may have been done a month ago and improvements make the time less relevant, is it better to slow the SR to achieve pace or is it better to maintain a higher SR and reduce the force of each stroke to hit the pace? Or - option 3 - is it better to row at a pace and SR I'm comfortable holding regardless of prior tests?

[IdahoMike]

Is the pete plan right for me?

I am not interested in doing any races. I love fitness and pushing myself which is why I bought a rower. Im looking to lose weight and maintain great overall fitness and gain some lower body power. I currently lift weights in my basement and ride a stationary bike 5-6 times a week. I powerlifted competitively several years ago but that will no longer be the case. Powerlifting is all about following structured programs so seeing this one has me interested instead of just doing the daily workouts from the concept 2 website. Ive only had my rower about a week and already in love with it. Im wondering if following this program will help me achieve my overall fitness goals? once again I have no desire to race anyone other than myself and my goals are to lose weight, maintain health and fitness, and gain some lower body explosiveness ( I snowboard about 50 times per season and spend my summers hiking mountains and fall hiking the same mountains with a deer or elk on my back and would like the rowing workouts to have some carryover to that)

I still like to do some weight training at least 3-4 times a week. Would it be possible while following this program or will I need all of the recovery time I can get?

If no, can anybody recommend a good program that I can follow that will allow me to lift weights 3-4 times a week?

[jackarabit]

Pete Beginner Plan objective (progressive buildup of volume and pace endurance over 24 wks) and structure (3 sessions per week w/ additional 2 optional) imo a better choice to mesh with 3,4 per week lifts. I see in your intro query elsewhere you are USMC. I’m sure the Corps emphasizes discipline and focus over sampling and dabbling. Appears you do also. Don’t be put off by the idea that beginner means easy or watered down. Just means “Begin Here.” Plenty of time to shift to a competition orientation and corresponding workload after a basic conditioning program.

[RowerGal]

@IdahoMike - Welcome! The answer is yes, IMHO. @jackarabit gives you a great rationale. I followed the PP for the first time this season for 7 months and did not enter 1 race. Try it. It's free, so what have you got to lose? Check in here and let us know how it is going - good or bad - or if you need some guidance. We are all here to better ourselves in our own way.
@Rascott - From what I have read, the 4x1000m on 5:00 RI is a good predictor of 2K pace (@2k+1) and that is what I was watching this season. My last 4x1K session done last week was 2:01.4 average, so it was pretty close. See below.
@livingkennedy - I know you are following the BPP, but I followed the PP and always went with pace as my first target. I rarely was concerned about SR. You are correct in that 500s should be done at 30+. But that takes experience and practice so be patient getting there for it to be effective.

Today was a good day! A 4.6 second improvement over my 2KTT from January 5th. Pretty happy with this.
Plan was: First, make no big move until I hit 1K and evaluate. Then 2:01.7/2:01.5/2:01.0 or less/Rip it.



Going forward I will be done following the PP. I will take a break, then move on to doing mostly longer rows and other athletics. Will check in here on occasion but will be posting more in the What Training Have You Done Today? thread. Hope to see you there.

Thank you, gentlemen, for all of your sage advice, education and support. It is much appreciated. See you back here next season!